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.

Tuesday, January 28, 2014

The Best of the Open - Take 3

EQUIP: Barbell, Box (24/20), Rings, Wall Bal (20/14)

“The Best of the Open - Take 3”
(This OR This, Let’s Take a Vote)
*Active Stretch, then:

*400m Run
*10 x Wall Ball Deadlift
*10 x Barbell Deadlift
*10 x Wall Ball Front Squat
*10 x Barbell Front Squat
*10 ea. (over and back = 1) x Weighted Lateral Bar Hop (hold MB in front rack)

Open WOD 13.2:
10 Minute AMRAP -
*5 x Shoulder-to-OH (Rx: 115/75; Masters: 95/55)
*10 x Deadlift (Rx: 115/75; Masters: 95/55)
*15 x Box Jump (Rx: 24”/20;” Masters: 20”/20”)


Open WOD 11.2: 
15 Minute AMRAP -
*9 x Deadlift (Rx: 155/100, Masters: 145/90)
*12 x Push-Up
*15 x Box Jump (24”/20;” Masters: 20”/20”)

We chose to do 11.2.

Open WOD 11.4:
10 Minute AMRAP -
*60 x Bar-Facing Burpee
*30 x Overhead Squat (Rx: 120/90; Masters: 110/75)
*10 x Muscle-Up (sub1: Bar M-Up, sub2: 5 Ring Row + 5 Ring Dip)


Open WODs 12.4 and 13.3 (same):
12 Minute AMRAP -
*150 x Wall Ball (Rx: 20/14; Masters: 20/10)(Rx men: 10’ target, all others: 9’ target)
*90 x Double-Under (sub: Lateral Bar Hop)
*30 x Muscle-Up (sub1: Bar M-Up, sub2: 5 Ring Row + 5 Ring Dip)

We chose to do 11.4.

Open WOD 11.3:
5 Minute AMRAP -
*Squat Clean + Jerk (Rx: 165/110, Masters (55+): 135/75)

NOTE: “In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.” (www.games.crossfit.com)

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