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, December 16, 2014

The 10 Days of Christmas

EQUIP: DB’s, Barbell, Box, Plate, Pull-Up Bar, Wall Space, Rings

*Active Stretch
*400m Run/ Row
*5 x Renegade Row (DB Push-Up + Row R + Row L)
*5 x DB Squat Clean  + 5 ea. x OH DB Lunge
*5 x Burpee  + 5 x Strict Pull-Up
*5 ea. x Handstand Shoulder Tap (mod: @ box)
-then: self-directed movement specific warm-up for WOD 

Only 10 days until Christmas (if you count today as 1 day), so…

“The 10 Days of Christmas” -
*Conduct this WOD in the same manner in which the carol, “The 12 Days of Christmas,” is sung:
-Add one new movement assignment to the set with each new round
-Perform the movements sequentially in reverse order each round (highest reps down to lowest reps)
-For example (5th Round): 5 x E + 4 x D + 3 x C + 2 x B + 1 x A

Complete For Time -
1 x Muscle-Up (sub: 5 Ring Dip + 5 Ring Row) OR 100m DB Run (Athlete’s Choice!)
2 x DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
3 x Squat Clean (c: 155/115, p: 135/95, f: 95/65)
4 x Burpee Box Jump (24/20)
5 x Burpee Pull-Up
6 ea. x OH Plate Step-Up (45/25)(24/20)
7 x OH Plate Sit-Up (45/25)
8 ea. x DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
9 x Evil Wheel Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)
10 x Wall Walk

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