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


EQUIP: Bar (c: 225/185, p: 185/135, f: 135/95), Plates for Reload, Pull-Up Bar, AbMat, GHD or Wall Ball (20/14)

*Active Stretch, then: 
*400m Run
*5 x Dive Bomber
*5 x Burpee
*30 sec. x Chair Hold (w/ thumbs laced and arms locked out overhead), then:
-Movement Specific Warm-Up: work up to WOD weight for 1) OHS, 2) Power Clean, 3) Deadlift

“Not-Quite-NUKES”  (modified Hero WOD)-
12 Minutes to Complete -
*1 Mile Run
*Max Reps Deadlift (c: 225/185, p: 185/135, f: 135/95)

-no rest-

12 Minutes to Complete -
*1 Mile Run
*Max Reps Power Clean (c: 185/135, p: 135/95, f: 95/65)

-no rest-

12 Minutes to Complete -
*1 Mile Run
*Max Reps Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

*No built-in rest with this WOD
*Reload barbell upon return from each run
*SCORE = Sum of Total Reps (DL + PC + OHS)

*50 x T2B (sub1: V-Up OR sub2: Supine Leg Lift)
*50 x AbMat Sit-Up
*50 x GHD Sit-Up (sub: Russian Twist (20/14))


*C: chipper-style, P/F: break up reps as desired

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