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, July 15, 2014


EQUIP: DB’s, Barbell

*Active Stretch
*400m Run
*10 x Heel Sit —> Stand
*10 x Inchworm (in place)(hammy stretch!)
*10 x BB Push-Up
*10 x Evil Wheel
*10 ea. x Lunge Jump
*self-directed movement specific warm-up for WOD

WOD 1: SPEED WORK (~22 min.)
"Be The Flash" -

8 Rounds - 
*100m Run every :45

-2 min. REST-

4 Rounds -
*200m Run every 1:30

-2 min. REST-

2 Rounds -
*400m Run every 3:00

WOD 2:
2 Rounds for Time -
*100m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
-no rest-
12-9-6-3 x 
   *Shoulder-2-Overhead (a: 155/115, i: 135/95, b: 95/65)
   *Pistol (R and L = 1 rep)

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