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.

Thursday, January 8, 2015

"'Ryan,' 'Brian,' and the 'Conquering Lion'"

EQUIP: Rings/ M-Up Station, 12” Burpee Target, Rope, Bar (2 loads: 185/135 & 135/95), Box (24/20)

*Active Stretch
*400m Run/ Row
*5 x Strict Pull-Up
*5 x Hand-Release Burpee Pull-Up
*5 x Ring Dip
*5 x Clean & Jerk (working up to WOD weight)
*5 x Back Squat (working up to WOD weight)

5 Rounds For Time -
7 Muscle-Up (sub1: Bar M-Up, sub2: 7 x 3 C2B Pull-Up + 4 Ring Dip)
21 Burpee (12 inch jump)

~2 min. rest b/w WODS~

3 Rounds For Time -
5 Rope Climb (15')
25 Back Squat (185/135)

~2 min. rest b/w WODS~

Conquering Lion” (CrossFit 609)
15 Min AMRAP -
3 Clean & Jerk (135/95)
6 Hand-Release Push-Up
9 Box Jump (24/20)

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