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, December 27, 2014

"Boxing Day"

EQUIP: Rower, Jump Rope, Set of DB’s (c: 25's/20's, p: 20's/15's, f: 15's/10's), Box (24/20)

“Boxing Day” (a day late!)
(Boxing Day is a British holiday traditionally celebrated on Dec. 26th. (or the 1st weekday after Christmas). Employers shower employees with small gifts of thanks wrapped in ‘boxes.’)

*Active Stretch
*400m Run/ Row
*100 x Jump Rope (mix of doubles and singles)
*5 x DB Thruster
*5 ea. x 1-Arm DB Snatch
*5 x Double DB Snatch (2 arms simultaneously)
*5 x Double Push-Up Burpee

“The Ghost” (Compare to 7/1/2014)
6 Rounds for Total Reps -
*1 min. Row for calories
*1 min. Burpee
*1 min. Double-Under (sub: Tuck Jump)
*1 min. REST

*written by CrossFit Headquarters for professional boxer, Robert “The Ghost” Guerrero” (6-time World Champion) to mimic a 6-round fight
*do NOT make this a double-under workout!!  push hard at every station.

Robert’s SCORES: 
1st attempt: 338 Rx (jan 2014)
2nd attempt: 506 Rx
3rd attempt: 747 Rx (jun 2014)


“Fight Gone Dumb
3 Rounds for Total Reps -
*1 min. DB Thruster (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
*1 min. 2-Arm DB Ground-to-Overhead (options: C&J or Snatch)
*1 min. DB Burpee Step-Up and Over (24”/20” box)
*1 min. OH DB Lunge
*1 min. DB Plank Row
*1 min. REST

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