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, May 8, 2014

"Crunch and Munch" (Chipper Day)

EQUIP: Bar (115/85), Pull-Up Bar (band?), Box (24/20), Jump Rope, GHD or Plate (45/25)

*Active Stretch, then:
*400m Run
*10 x H-R Push-Up + 5 x Dive Bomber
*10 ea. x Back Squat & OHS (unloaded bar)
*10 ea. leg x Single-Leg V-Up
*movement specific warm-up for WOD

CrossFit Main Site WOD from 4.29.2014 -
Complete for Time (25:00 Cap)-
50 x Deadlift (115/85)
50 x Walking Lunge
40 x Back Squat (115/85)
40 x Toes-to-Bar
30 x Power Clean (115/85)
30 x Burpee-Box Jump (24/20)
20 x Thruster (115/85)
20 x Triple-Under (sub: 60 Double-Under, 200 Singles)
*early finishers: work jump rope skills (Double-Under and Triple-Under)

-recover ~5 min.-

Erin’s Version:)
Complete for Time (25:00 Cap) -
50 x Chest-to-Barbell Push-Up (115/85)
50 x Pull-Up
40 x Front Lunge (115/85)
40 x Squat Jump
30 x Overhead Squat (115/85)
30 x GHD Sit-Up (sub: OH Plate Sit-Up (45/25))
20 x Behind-the-Neck Thruster (115/85)
20 x Deck Squat-Box Jump (24/20)

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