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.

Saturday, July 26, 2014

"Frantasy Land" + "Nance-tasy Land"

EQUIP: Bar (95/65 starting load) + Reload Plates, Pull-Up Bar

*Active Stretch
*400m Run

5 ea. w/ Unloaded Bar:
*Front Squat
*Push Press
*Hang Power Snatch
*Pressing Snatch Balance

*5 x Burpee Pull-Up

WOD 1: “FRANTASY LAND” (2014 CrossFit Games Team Event)(done as individuals!)
For Time (30 Min. Cap) -
21-15-9 x
*Thruster (95/65)
15-12-9 x
*Thruster (115/75)
*Chest-2-Bar Pull-Up
12-9-6 x
*Thruster (135/95)
*Bar Muscle-Up (sub: band-assisted, jumping from box, OR 3 ring row + 3 ring dip = 1 m-up)

WOD 2: “NANCE-TASY LAND” (adapted “Nancy”)
For Time (25 Min. Cap) -
*400m Run
*21 x Overhead Squat (95/65)
*400m Run
*15 x Pressing Snatch Balance (95/65)
*400m Run
*12 x Hang Squat Snatch (115/75)
*400m Run
*9 x Power Snatch (135/95)
*400m Run
*6 x Overhead Squat (As Heavy As Possible)

SCORE = A) Time + B) Load for last set of OHS

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