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, September 9, 2014

"Every 10 Minutes for 50 Minutes"

*Active Stretch
*400m Run/ Row
*5 x DB Inchworm + Push-Up (in place w/ DB’s in hands)
*5 x Power Snatch (light load barbell)
*5 x Overhead Squat (light load barbell)
*20 x Handstand Shoulder Tap (sub: Plank Windmill)
*Self-Directed WOD-Specific Warm-Up (i.e. work up to WOD weight for Snatch, hit M-Ups, etc.)

Major Overhaul of CrossFit Invictus Comp WOD from 9.6.2014 -
1 Round Every 10 Min for 50 Min (5 rounds):
6 Snatch (c: 135/95, p: 115/75, f: 95/65)
500m Row
400m Run
3 Rings Muscle-Up (sub: 3 rounds of 5 Ring Row + 5 Ring Dip)
2 Dumbbell Wall Walk (c: 25’s/20’s, p: 20’s/15’s, f: unweighted)(w/ a DB in each hand)
    *If Round Complete sub-8:00 Mark: Hold Elbow Plank until 8:00 mark

-want at least 2 min rest/ round; adjust reps/ weights/ distances as needed to finish at or sub-8:00 mark each round.

a) Did you successfully complete the assignment?  Did you Rx it? 

b) Total Time Spent in Plank Hold over 5 rounds (use phone stopwatch app to keep a running tally)(it’s OK to have a 0:00 score here)

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