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, September 20, 2014


EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), Slam Ball (30/20), Rings, DB’s (25’s/20’s), Jump Rope, Pull-Up Bar, GHD

*Active Stretch
*400m Run/ Row
*3 Rounds of “Cindy” (5 Pull-Up, 10 Push-Up, 15 Air Squat)

52 Minute AMRAP -

~You may work through the below chipper in any order.  However, you may earn 26 bonus points for working through the chipper in alphabetical order, as written below.

*26 Double-Under after ea. completed movement below (sub: 26 Lat Bar Hop)
26 Air Squat
26 Burpee
26 Clean (c:135/95, p: 95/65, f: 65/45)
26 Dumbbell Renegade Row (Push-Up + Row R + Row L = 1)(25’s/20’s)
Eight Hundred Meter Run
26 Front Squat (c:135/95, p: 95/65, f: 65/45)
26 GHD Sit-Up (sub: 52 AbMat Sit-Up)
26 Handstand Push-Up
26 Inverted Burpee (Deck Squat + Tuck-Up to Handstand)(sub: Deck Squat + HS v. wall)
26 Jumping Ball Slam (30/20)
26 Knees-to-Elbows
26 sec. L-Sit Hold  (c: @ Rings, p/f: atop DB’s)(c: 3 x 26 sec., p: 2 x 26 sec., f: 1 x 26 sec.)
26 Med Ball Clean (SB: 30/20)
26 Ninja Jump (sub: Weighted Ninja Step-Up (Goblet SB (30/20))
26 Overhead Squat (c: 135/95, p: 95/65, f: 65/45)
26 Pull-Up
Quarter-Mile Quarter Run (400m Run w/ 25# bumper plate(s)(women: 25#, men: 50#)
26 Ring Dip
26 Shoulder-to-Overhead (c:135/95, p: 95/65, f: 65/45)
26 Toes-to-Bar
26 Underhand Ground-to-Overhead Backward Slam Ball Toss (30/20)
26 V-Up
26 Wall Ball (w/ slam ball (30/20))
26 X-V-Up
Yell, “I love CrossFit Camarillo” ALAP (As Loud As Possible)
26 Zumo” Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)

SCORE = Total Reps completed (do NOT count double-under reps)

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