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 10, 2014

Regionals Team WODs: A Sampling (2012 - 2014)

EQUIP: Partner, Bar (not shared)(see WODs 1&2 for loads), Pull-Up Bar, Jump Rope, Rower, Rings (any M-Up set-up)

*Active Stretch
*400m Run/ Row
*5 x DB Squat Clean-Thruster
*5 ea. x 1-Arm DB Snatch
*5 x Behind-the-Neck Thruster (lightly loaded barbell)
*5 x Shoulder-to-OH (lightly loaded barbell)
*Self-directed movement specific warm-up for WODs

WOD 1: Teams of 2 (2014 CrossFit Regionals Team Workout #7)
Complete for Time -
P1: 500m Row
P2: 125 x Double-Under
-once both partners are done, switch duties:
P2: 500m Row
P1: 125 x Double-Under
-no rest; then divide the reps below as necessary (one works at a time)
50 Deadlift (275/185)(non-working partner holds top of DL)(switch duties every 5 reps)
50 Toes-2-Bar (non-working partner holds hang from bar)(switch duties every 5 reps)

WOD 2: Teams of 2 (2013 CrossFit Regionals Team Workout #3)
7 min. AMRAP -
*Burpee-Muscle Up (sub1: Burpee-Bar Muscle-Up (band-assisted or jumping)) 
-partners take turns; no more than 3 reps in a row per person

WOD 3: Teams of 2 (2012 CrossFit Regionals Team Workout #4)
Complete for Time -
75 Back Squat (135/95)
50 Pull-Up 
25 Shoulder-2-Overhead (135/95)
75 Front Squat (85/65)
50 Pull-Up
25 Shoulder-2-Overhead (85/65)
75 Overhead Squat (65/45)
50 Pull-Up
25 Shoulder-2-Overhead (65/45)
-divide reps as necessary; one partner works while the other rests

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