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, January 6, 2015

5000m Obstacle Course

*Active Stretch
*200m Run + 200 Jump Rope (some singles, some doubles)
*10 x Air Squat
*10 x Lunge
*5 x Burpee
*5 x Push Press 
*5 x Snatch Pull (light BB)
*5 x Hang Power Snatch (light BB)
*5 x OHS (light BB)
-self-directed warm-up for Snatch (work up to WOD weight)

WOD 1:
14 Min. EMOM (West Coast S&C 1/2/2015) -
*2 x Snatch (c:135/95, p: 95/65, f: 65/35)(c: Squat Snatch)
*20 x Double-Under (sub: Lat Bar Hop)

WOD 2:
For Time -
50-40-30-20-10 Push Press (c: 75/55, p: 65/45, f: 45/25)
Run 200m to 400m turn-around
50-40-30-20-10 Air Squat
Run 400m to 800m turn-around
50-40-30-30-10 Lunge Jump
Run 400m back to gym
25-20-15-10-5 Burpee-Tuck Jump

WOD 2 Instructions:
*Run WOD 2 as an “obstacle course,” which each athlete runs through 5 times.  The reps assigned for each movement at each station decrease with each subsequent round.
-ROUND 1: 50 Push Press, run to the 400m turn-around, 50 Air Squat, run to the 800m turn-around, 50 Lunge Jump, run back to the gym, 25 Burpee-Tuck Jump
-ROUND 2: 40 Push Press, run to the 400m turn-around, 40 Air Squat, run to the 800m turn-around, 40 Lunge Jump, run back to the gym, 20 Burpee-Tuck Jump
*Upon completion of WOD 2, each athlete will have run 5000m!!

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