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.

Thursday, July 3, 2014

"hanky pLanky"

Oops!  They forgot the 'L!'

EQUIP: Bar (a: 155/115, i: 135/95, b: 115/75), Wall Ball (20/14), HSPU Set-Up, Rings, Rower
(name of WOD inspired by Betsy Meyer...thanks, B!)

*Active Stretch, then:
*400m Run/ Row
*10 x Deadlift (w/ lightly loaded bar)
*10 x Burpee-Lateral Bar Hop
*5 x Clean Pull
*5 x Shoulder-2-OH

WOD 1: “Hanky Planky”
10 Rounds of 2 Minute Duration:
*3 x Clean & Jerk (155/115)(135/95)(115/75)
*100m Sprint
-In Remaining Time ea. Round: Hold Plank (use your phone or watch to keep a running time)

SCORE = Total Time Holding Plank over 10 rounds

WOD 2: 
33 Min. AMRAP -
3 Rounds -
30 Wall Ball (20/14)
30 Ball Slam (30/20)
(=180 reps)


3 Rounds -
20 Front Squat (135/95)(115/75)(95/65) 
20 Ring Dip
(= 120 reps)


3 Rounds -
10 Sumo Deadlift High Pull (135/95)(115/75)(95/65) 
10 Strict HSPU (Rx: 1 AbMat)
(= 60 reps)


3 Rounds -
500m Row 
5 Curtis P (135/95)(115/75)(95/65)
(= 30 reps)

SCORE = Total Reps Completed

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