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.

Saturday, November 29, 2014

"Thanksgiving Leftovers"

EQUIP: KB, Barbell, Set of DB’s, Jump Rope, Pull-Up Bar, Rower

*Active Stretch
*50 Jumps of Rope (warm-up D-U’s)
*10 KB Swing
*10 DB Push-Up + Row
*10 OH DB Lunge
*5 Squat Clean-Thruster 

WOD 1 (adapted WOD from CrossFit S3):
3 Rounds -
Within 5 Minutes: 
  • 400m Run 
  • 30 KB Swing (53/35)
In “Leftover” Time: AMRAP Burpee

-2 min. REST b/w rounds-

SCORE = Total Reps of Burpee

WOD 2:
3 Rounds -
Within 5 Minutes: 
  • 20 Thruster (95/65) 
  • (c) 60 Double-Under, (p) 20 Double-Under, (f) 60 Singles
In “Leftover” Time: AMRAP Pull-Up

-2 min. REST b/w rounds-

SCORE = Total Reps of Pull-Up

WOD 3:
3 Rounds -
Within 5 Minutes: 
  • 500m Row
  • 5 DB Man Maker (25’s/20’s)
In “Leftover” Time: AMRAP DB Split Squat Snatch (25’s/20’s)

-2 min. REST b/w rounds-

SCORE = Total Reps of S.S. Snatch

FINAL SCORE = WOD 1 Score + WOD 2 Score + WOD 3 Score

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