Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Saturday, January 25, 2014

"Biggie 'Schmalls'"

EQUIP: Slam Ball (30/20), Pull-Up Bar, 1 DB (a: 20/15, i: 15/10, b: 10/5), KB (a: 70/53, i: 53/35, b: 35/18), 
HSPU Set-Up (1 AbMat + 2 45# + 2 25# Plates)

FINISHER EQUIP (get at end of workout): Wall Ball (20/14)

Above: The Notorious B.I.G., aka "Biggie Smalls"

*Active Stretch
*400m Run
*30 x alt. Lunge
*20 (10 ea.) x 1-Arm KB Push Press
*10 x Triangle Push-Up
*5 ea. x Pistol (mod: hold pole; best effort)

“Biggie Schmalls(Hero WOD Made Worse)-
800m Run 

2 Rounds -
50 x “Slurpee” (Slam Ball Burpee)(30/20)
40 x Pull-Up
30 x Goblet Pistol (w/ 1 DB (20/15))
20 x KB Swing (70/53)
10 x Deficit Handstand Push-Up (Rx = 1 AbMat w/ a 45# + 25# plate on ea. side)


800m Run

NOTE: "Schmalls" is a CrossFit Hero WOD honoring Marine Staff Sgt. Justin Schmalstieg.  The WOD usually goes as follows: 
800m Run 
2 Rounds -
50 Burpee
40 Pull-Up
30 alt. Pistol
20 KB Swing (53/35)
800m Run

*1-2-3-4-5-6-7-8-9-10 x Double-Squat Wall Ball (20/14)
*5-10-15-20-25-30-35-40-45-50 x Russian Twist (20/14)

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