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, October 16, 2014

"Why Not Turn 3 Horrible WODs into One SUPER Horrible WOD?"

GHD, Bar (lunge & DL), Box (24/20), Wall Ball (20/14), Rings

*Active Stretch
*400m Run/ Row
Unloaded Bar:
*10 x OH Lunge
*10 x Strict Press
Lightly Loaded Bar:
*5 x Deadlift
*5 x Clean and Jerk
*5 ea. x OH Lunge 
-then: individual WOD-specific warm-up

(0:00 - 25:00)
Modified “Midline March” (adapted 2014 CrossFit Games WOD)
3 RFT -
*25 GHD Sit-Up (sub1: Cherry Picker Sit-Up, sub2: Windshield Wiper)
*25 Handstand Push-Up (Rx = 1 AbMat)
*50 ft. OH Walking Lunge (c: 155/115, p+: 135/95, p: 95/65, f: 65/35)

(25:00 - 45:00)
3RFT -
*500m Row
*12 Bodyweight Deadlift
*21 Box Jump (24/20)

(45:00 - 60:00)
Modified “S3 AMRAP” (adapted WOD from CrossFit S3)
15 Min. AMRAP -
*100 Wall Ball (20/14) (or 75 reps)
*50 Ring Row
*In RemainingTime: AMRAP Evil Wheel Clean and Jerk (same as your OH Lunge load)

a) Time to complete “Midline March”
b) Time to complete “Christine”
c) Total # Reps of Evil Wheel Clean and Jerk

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