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, February 11, 2014

Mile McGhee + Slammin' Mile Row

EQUIP: Rower, Barbell (a: 275/185, i: 185/135, b: 135/95), Slam Ball (30/20), Box (24/20)

*Active Stretch, then: 
*200m Run
*200m Row
*20 x SB Goblet Squat
*10 x SB Push-Up
*20 x Double-Mountain Climb
*10 x SB Thruster

-Divide class in 1/2…
-Each person will complete both WODs 1 and 2.

WOD 1: “Mile-Run McGhee” -

20 Minute AMRAP of -
*5 x Deadlift (275/185)
*13 x Push-Up
*9 x Box Jump (24/20)
-@ the 0, 5, 10, and 15 minute marks: Run 400m

-5+ Minute Recovery-

WOD 2: “Slammin’ Mile Row” -

20 Minute AMRAP: Row for meters (NOTE your time at 1600m)
-EMOM: 10 x Ball Slam (30/20)

SCORE = a) Mile Row Time, AND b) Total Meters Rowed in 20 Min.

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