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, October 14, 2014

"We're Blamin' Davin"

EQUIP: Rings, Pull-Up Bar, Jump Rope, Bar (135/95 and 95/65), KB’s (70/53 and 53/35)

*Active Stretch
*400m Run
*10 x Windmill Push-Up
*10 x Ring Row
*5 x Ring Dip
*5 x T2B
*5 x 2KB Clean & Jerk (work up to WOD weight)
WOD (60:00 cap for Part I + Part II)


4 Rounds for Time -
*400m Run
*5 x Burpee Muscle-Up (sub1: Bar M-Up; sub2: 5 x 1 Burpee + 3 C2B Pull-Up + 3 Ring Dip)
*Rx = M-Up on rings
Upon Completion of “Taylor:” 
*Each athlete begins the 2nd part of the workout below on his/ her own when rested/ ready.
*Goal: get through as many of the below WODs as possible in the remaining class time.
*Athletes may complete the WODs in any order desired.
*Coach Davin Arkangel was the inspiration for the “Changed Girls” below.  He filled me in about the Strongman certification that he and Coach Heather recently attended.  There, they were challenged to try traditional CrossFit WODs with different pieces of equipment in order to challenge the body in a new way and to improve their performance of the traditional WODs.

“Altered Annie”
*50-40-30-20-10 x Double-Under (sub: # singles + # tuck jumps)
*25-20-15-10-5 x Toes-to-Bar

“Switch-It-Up Cindy”
10 Min. AMRAP -
*5 x Strict Pull-Up
*10 x Ring Push-Up
*15 x Back Squat (135/95)

“Goofy Grace”
*30 x 2KB Clean & Jerk (2x 53/35)

“Definitely Different Diane”
21-15-9 x
*2KB Burpee-Deadlift (70/53)
*Strict Press (95/65)

a) Time (Part I) 

b) Total Reps completed of the “Changed Girls” WODs (495 total possible reps)

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