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.

Friday, September 12, 2014


Gary is one of my favorite members/ coaches at CrossFit Camarillo (actually, he's just one of my favorite people).  I'm naming this Saturday's Conditioning WOD after him because he helped me write this one...and he was my "guinea pig" doing it a day early (testing out the timing).  Thanks, Gary!

EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65) + Reload to (95/65), Rower, Rings

*Active Stretch
*400m Run/ Row
*10 Air Squat
*10 Squat Jump
*10 Back Squat (95/65 OR unloaded bar)
*10 Back Squat Jump (95/65 or unloaded bar)
*10 Hang Power Clean (slowly increasing load; finish w/ 3+ reps at WOD weight)

Complete for Time (40 min. cap) -
1000m Row
10 Hang Power Clean (c: 185/135, p: 135/95, f: 95/65)
30 Back Squat Jump (95/65)
*weights stay the same throughout the entire WOD
*may use only one barbell (unload/ reload efficiently)
800m Row
8 Hang Power Clean
24 Back Squat Jump
600m Row
6 Hang Power Clean
18 Back Squat Jump
400m Row
4 Hang Power Clean
12 Back Squat Jump
200m Row
2 Hang Power Clean
6 Back Squat Jump

1/2 of class begins with Row each set; 1/2 of class begins with Hang Power Clean each set

*If rower is ever unavailable, you have 2 options:
1) Hold Barbell Overhead (95/65) to wait until one become available
2) Run the assigned # of meters + 10 Burpee penalty

-5 min. REST (b/w WOD and Finisher)-


Complete For Time (12 min. cap) -
21-15-9 x 
*Ring Dip
*Push Press (95/65)
-90 sec. REST b/w each set

(i.e. 21 RD + 21 PP, 90 sec. rest, 15 RD + 15 PP, 90 sec. rest, 9 RD + 9 PP, done!)

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