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.

Tuesday, May 6, 2014

"Let's Get Ready to REGIONALS-Rumble!!!"

*NOTE: Most  of the below WODs have been slightly modified from their original versions.  For official CrossFit Regionals workout descriptions, please see the official event site: http://games.crossfit.com/workouts/regionals

*Active Stretch
*400m Run
*w/ unloaded bar: 5 x Hang Pwr. Clean, 5 x Front Squat, 5 x Push Press, 5 x Hang Pwr. Snatch, 5 x OHS, 5 x Pressing Snatch Balance
*self-directed Handstand practice (hold, walk, push-up, etc.)

Event #1 (Modified for CC):
*10 Min. AMRAP Hang Squat Snatch
-must increase load every 10 reps by a minimum of 5 lb.

SCORE = Total Reps & Final Load (at which you completed a minimum of 3 reps)

2 Minute Rest/ Transition to WOD 2

Event #2:
*Max Distance Handstand Walk in 3 min. (c)
-you may come down, rest, and kick back up to start back again where you left off until time is called

-to modify: 
a) Lateral Handstand Walk vs. Wall in 3 min. (p)
-mark distance w/ cones vs. wall 10 ft. apart
-continue to walk there/ back sideways 


b) Max Handstand Hold vs. Wall for time (3 min. cap) (f)

5+ Minute Rest/ Transition to WOD 3

Event #3: “Nasty Girls V2” -
3 Rounds for Time -
*50 alt. Single-Leg Squat (“Pistol”)
*7 Muscle-Up (mods: Bar M-Up (w/ or w/o band), Jumping Rings/ Bar M-Up, OR 7 sets of 3 Ring Row + 3 Ring Dip)
*10 Hang Power Clean (175/115)

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