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 1, 2014

"Boo!" (The Ghost)

EQUIP: Rope, Rower, Bar (95/65), Pull-Up Bar

*Active Stretch, then:
*400m Run
*10 x Burpee Pull-Up
*10 x Front Squat 
*10 x Push Press

WOD 1: “The Ghost” -
6 Rounds for Total Reps -
1 min. x Row (for calories)
1 min. x Burpee
1 min. x Double-Under
1 min. REST

*written by CrossFit Headquarters for professional boxer, Robert “The Ghost” Guerrero” (6-time World Champion) to mimic a 6-round fight
*do NOT make this a double-under workout!!  push hard at every station.

Robert’s SCORES: 
1st attempt: 338 Rx (jan 2014)
2nd attempt: 506 Rx
3rd attempt: 747 Rx (jun 2014)

WOD 2:
For Total Time (a, b, and c) -
a) 5 Rounds -
15 UNBROKEN reps of Thruster (95/65)
-REST as needed b/w rounds-

-REST as needed b/w parts a) and b)-

b) 5 Rounds -
15 UNBROKEN reps of Pull-Up
-REST as needed b/w rounds-

-REST as needed b/w parts a) and b)-

c) 5 Rounds -
15 UNBROKEN reps of Lunge Jump (R and L = 1 rep)
-REST as needed b/w rounds-


No comments:

Post a Comment