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.

Thursday, April 24, 2014

Nifty Fifty

EQUIP: Bar (c: 115/85, p: 95/65, f: 65/35), Slam Ball (30/20), Box (24/20), Pull-Up Bar, AbMat

*Active Stretch, then: 
*400m Run
*5 x ea. WOD Movement (barbell movements w/ unloaded or lightly loaded bar)
*Then warm-up any movements further (i.e. load bar for S2OH, HPC, etc.)

WOD 1:
10 Min. AMRAP -
*50 x Shoulder-2-Overhead (c: 115/85, p: 95/65, f: 65/35)
*50 x Hang Power Clean (c: 115/85, p: 95/65, f: 65/35)
*AMRAP In Remaining Time: Burpee

SCORE = Total Reps of Burpee
(courtesy of CrossFit S3 in Fort Mill, SC)

WOD 2: 
10 Min. AMRAP -
*50 x Wall Ball (w/ Slam Ball) (30/20)(mod: 20/14)
*50 x Pull-Up
*AMRAP In Remaining Time: MB Squat Clean (30/20)(mod: 20/14)

SCORE = Total Reps of MB Squat Clean

WOD 3: 
10 Min. AMRAP -
*50 x Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)
*50 x Box Jump (24/20)
*AMRAP In Remaining Time: Ball Slam (30/20)

SCORE = Total Reps of Ball Slam

WOD 4: 
10 Min. AMRAP -
*50 x Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)
*50 x Handstand Push-Up (sub: Box Pike Push-Up)(Rx = 1 AbMat)
*AMRAP In Remaining Time: Elbow Plank Hold OR OH Plate Sit-Up (45/25)

SCORE = Total # of Breaks Taken (max rest interval: 10 sec.); Each Break = (-1) Reps

TOTAL SCORE = Sum of Reps of Burp + MB SC + BS + (-Plank Breaks)

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