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, August 28, 2014

"The Seven" + "The Four" + "The Three" = OUCH!

EQUIP: 2 Bars (c: 135/95, p: 115/75, f: 95/65)(c: 245/165/ p: 225/155, f: 185/135), KB (c: 70/53, p: 53/35, f: 35/26), Rope, Pull-Up Bar, Wall Space for HSPU

*Active Stretch
*400m Run/ Row
*10 x Burpee
*10 x Thruster (unloaded bar)
*10 x Deadlift (lightly loaded bar)
*1 min. Handstand Hold
*Self-directed movement-specific warm-up for WOD (work up to WOD loads)

WOD 1:
“The Seven” (CrossFit Hero WOD)
7 Rounds for Time -
7 x Handstand Push-Up
7 x Thruster (*c: 135/95, p: 115/75, f: 95/65)
7 x Knees-2-Elbows
7 x Deadlift (*c: 245/165, p: 225/155, f: 185/135)
7 x Burpee
7 x KB Swing (*c: 70/53, p: 53/35, f: 35/26)
7 x Pull-Up

WOD 2:
“The Four”
4 Rounds for Time -
4 ea. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)
4 x Squat Snatch (c: 135/95, p: 115/75, f: 95/65)
4 ea. x Overhead Lunge (c: 135/95, p: 115/75, f: 95/65)
4 x Bar-Facing Burpee

WOD 3:
“The Three”
3 Rounds for Time -
30’ Handstand Walk (sub: 30 Handstand Shoulder Tap (mod: @ box))(3 Burpee @ ea. break!!)
3 x Curtis P (c: 135/95, p: 115/75, f: 95/65)
3 x Rope Climb


  1. 30 min. cap for WOD 1; 15 min. cap for WOD 2; 15 min. cap for WOD 3
  2. **Work through all three WODs on your own; two-part score. SCORE = a) Time to Complete “The Seven” and b) Time to Complete all 3 WODs (or, how far did you get before time was called?); 60 min. cap for all WODs.  (We chose this option in class today!)

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