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, March 8, 2014

"ROW, ROW, ROW Your Boat"



EQUIP: Rower, Barbell (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

WARM-UP:
*Active Stretch, then:
*400m Run
*1-2-3-4-5 Inchworm + Push-Up Count-Up
*10 x PVC Pass Through
*10 x PVC Push Press
*10 x PVC Behind-the-Neck Push Press
*10 x Push Press (loaded bar)(may slowly warm-up to WOD weight, if necessary)
*10 x Behind-the-Neck Push Press
——————————————————-

CROSSFIT MAYHEM WOD from 2/22/14 (adapted):
For Time -
*1000m Row
*30 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*900m Row
*27 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*800m Row
*24 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*700m Row
*21 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*600m Row
*18 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*500m Row
*15 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*400m Row
*12 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*300m Row
*9 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*200m Row
*6 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)
*100m Row
*3 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

NOTES:
Half of class starts w/ 30 S2OH; other half of class starts w/ 1000m Row
While waiting for a rower to become available: all participants must form a single file line behind the rowers or inside the gym (to keep track of who has 1st, 2nd, 3rd, etc. dibs).  Must Hold Plank (elbow or hands) while in line; if you drop/ rest at all, you fall back in line by 1 place.



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