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, April 26, 2014

In Memory of Mike "Dork" Kennedy

EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65), Plates for Reload, KB (c: 70/53, p: 53/35, f: 35/26), Pull-Up Bar

*Active Stretch, then:
*400m Run/ Row
*5 x Inchworm-Burpee
*5 x Deadlift + 5 x Power Clean + 5 x Back Squat (@ Back Squat weight for WOD or slightly lighter)
Below is the HERO WOD for Mike “Dork” Kennedy, one of 2 fire fighters lost in the line of duty a couple of weeks ago in Hyde Park, Massachusetts.  Mike was of Ladder 15, and his comrade and fellow hero, Lt. Eddy Walsh, was of Engine 33.

Mike “Dork” Kennedy (The AfroBrutality Version) -
-Changes to the Hero WOD for CC: 
  1. altered loads (see italics below)
  2. PLUS: 33 Double-Under every 3 min. (c: 33 D-U, p: 15 D-U, f: 15 Tuck Jump)
*33 Back Squat (225/155)(c: 185/135, p: 135/95, f: 95/65)
*15 Burpee
*33 Deadlift (225/155)(c: 225/155, p: 185/135, f: 135/95)
*15 Burpee
*33 KB Swing (70/53)(c: 70/53, p: 53/35, f: 35/26)
*15 Burpee
*15 KB Swing
*33 Burpee
*15 Deadlift
*33 Burpee
*15 Back Squat
*33 Burpee
(one bar only, bar comes from floor/ no rack)
3 Rounds -
*33 x Push Press (c: 75/55, p: 65/45, f: 45/35)
*15 x Chin-Up (c: C2B Chin-Up)

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