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 30, 2014

"Lumberjack 20 + Lumberjack 10 + Lumberjack 5 = Lumberjack OUCH!"

EQUIPMENT: Bar (a: 275/185; i: 225/155; b: 185/115) + Reload (for OHS), KB (a: 70/53, i: 53/35, b: 35/18), Box (24/20), DBs (45's/25's), Pull-Up Bar

*Active Stretch
*400m Run
*Self-Directed WOD-Specific Warm-Up: at least 5 reps of ea. movement @ WOD load!
-Compare to 8/13/2013-

“LUMBERJACK 20” (Hero WOD) + "Lumberjack 10" + "Lumberjack 5"
For Time (60 min. Time Limit):
20 Deadlift (275/185)
400m Run
20 KB Swing (70/53)
400m Run
20 Overhead Squat (115/85)
400m Run
20 Burpee
400m Run
20 Chest-to-Bar Pull-Up
400m Run
20 Box Jump (24/20)
400m Run
20 DB Squat Clean (45s/25s)
400m Run

*Note time upon completion of “Lumberjack 20”
*Then immediately move onto “Lumberjack 10” (cut runs to 200m and reps of ea. exercise to 10)
*If you finish Lumberjack 10, move onto “Lumberjack 5” (cut runs to 100m and reps of ea. exercise to 5)

  1. Time to Complete “Lumberjack 20”  
  2. Total Time to Complete “Lumberjack 20” + “Lumberjack 10” + “Lumberjack 5”

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