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, January 3, 2015


EQUIP: Bar (135/95)&(245/165), Pull-Up Bar, Rower, Box (24/20), Wall Ball (20/14)

*Active Stretch
*400m Run/ Row
*5 x ea. movement from “Hammer” (work up to WOD weight)

This One’s A “Ham-dinger”

*Athletes may work their way through WODs A, B, & C in any order desired.
*20 minute cap per WOD.
*Early finishers may NOT move onto the next WOD until at least the 15 minute mark for each WOD.
-WHY?: People working at peak intensity may finish well before the 15:00 mark, but they will need rest between WODs in order to maintain that kind of intensity.  On the other hand, slower workers will need to move on by the 20:00 mark in order to touch upon each of the 3 WODs.

“Hammer” (Hero WOD)
5 Rounds For Time -
*5 x Power Clean (135/95)
*10 x Front Squat (135/95)
*5 x Jerk (135/95)
*20 x Pull-Up
-90 sec. REST b/w rounds-

“Ham” (CrossFit Cadre - 1/21/2014)
For Time -
*500m Row
*5 x Squat Clean & Jerk (135/95)
*25 x Push-Up
*5 x Squat Clean & Jerk (135/95)
*25 x V-Up (modified from Sit-Ups (as written in original WOD))
*5 x Squat Clean & Jerk (135/95)
*25 x Toes-2-Bar (modified from Pull-Ups (as written in original WOD))
*5 x Squat Clean & Jerk (135/95)
*25 x Box Jump (24/20)
*5 x Squat Clean & Jerk (135/95)
*500m Row

“Ham Sandwich” (CrossFit Destin - 6/9/2014)
For Time -
*50 x Wall Ball (20/14)
*25 x Deadlift (245/165)
*50 x Wall Ball (20/14)
     -EMOM: 5 x Burpee until all above reps are completed

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