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, June 3, 2014


EQUIP: Bar (a: 155/105, i: 135/95, b: 95/65), Slam Ball (30/20), Box (30/24), Pull-Up Bar

Active Stretch, then:
800m Run
10 Push Up
10 Ball Slam
10 Box Jump
10 V-Up
-then: self-directed warm-up to work up to WOD weight for all lifts
(the latest addition to the CrossFit Girls WODs…because we cleaned ALL day long!)

-use same barbell throughout entire workout (a: 155/105, i: 135/95, b: 95/65)
1a) EMOM for 5 Min:
5 Power Clean (sub: Hang Power Clean)
5 Push Jerk

1b) 5 Min AMRAP:
5 Jumping Ball Slam (30/20)
5 Clap Push-Up Burpee (sub: Double Push-Up + Shoulder Tap Burpee)

-2 min. rest-

2a) EMOM for 5 Min:
5 Power Clean
5 Front Squat

2b) 5 Min AMRAP:
5 Burpee-Box Jump (30/24)
5 Chest-2-Bar Pull Up

-2 min. rest-

3a) EMOM for 5 Min:
5 Power Clean
5 Back Squat

3b) 5 Min. AMRAP:
5 Evil Wheel
5 Bar-Facing Burpee

-2 min. rest-

4a) EMOM for 5 Min:
5 Power Clean
6 alt. Front Lunge

4b) 5 Min AMRAP:
50m Slam Ball Run (ball centered at chest)(30/20)
5 Slam Ball Burpee (“Slurpee”) (30/20)

SCORE = Sum of Rounds + Extra Reps over all 4 AMRAPs (= 1b + 2b + 3b + 4b)

No comments:

Post a Comment