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, September 4, 2014

"The Kraken 3.0" + "The Kraken 4.0"

*NOTE: "The Kraken" is a famous benchmark CrossFit WOD (17 min. time cap to complete same rep/ set scheme as below w/ different movements).  Recently, there was a CrossFit competition in Ventura County which had the competitors doing a remodeled version of "The Kraken," which they titled "The Kraken 2.0" and gave a 19 min. time cap.  I followed that idea and made two more alternative versions of this famous WOD.  See below for the fun we had today in my Conditioning class:)

EQUIP: Slam Ball (30/20), Box (c: 30/24, p/f: 24/20), Bar (95/65), KB (53/35), Pull-Up Bar

*Active Stretch
*400m Run/ Row
*10 ea. x Air Squat, Push-Up, Pull-Up, KB Swing
*5 ea. x Power Clean, Push Jerk, Back Squat

WOD 1:
"The Kraken 4.0" (25 min. time cap):

5 Rounds -
5 Bear Complex (95/65)
5 Burpee Pull-Up

4 Rounds -
7 Box Over Jump (c: 30”/24,” p/f: 24”/20”)
7 HSPU (c: Strict)

3 Rounds -
10 Front Rack Step-Up (20”)(mod: Back Rack)(95/65)
10 1-Leg Deadlift (95/65)

2 Rounds -
15 KB Sumo Deadlift High Pull (53/35)
15 KB Thruster (53/35)

1 Round -
30 Back Squat Jump (95/65)

WOD 2:
"The Kraken 3.0" (30 min. time cap) -

5 Rounds -
5 ea. alt. OH Lunge (95/65)
5 Pull-Over (sub1: 5 Skin-the-Cat; sub2: 5 ea. Barbell Windshield Wiper)

4 Rounds -
7 Hang Power Snatch (95/65)
7 ea. alt. Hanging Hip Touch (https://www.youtube.com/watch?v=SJ3WqnnyvcQ)

3 Rounds -
10 KB Snatch (53/35)
10 KB Swing (53/35)

2 Rounds -
15 Backward Ground-2-OH Slam Ball Toss (30/20)
15 “Slurpee” (Slam Ball Burpee)(30/20)

1 Round -
30 (15 ea.) 1-Leg Shoulder-2-Overhead (65/45)(Rx+: 95/65)

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