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.

Monday, August 3, 2015

"Dirty Thirties"

A: For Time (30:00 cap)(shortened CrossFit Mayhem WOD) -
1500m Row
-1 min. rest-
250m Row Sprint
-2 min. rest-
1000m Row
-1 min. rest-
250m Row Sprint
-2 min. rest-
500m Row
-1 min. rest-
250m Row Sprint

~3-5 min. REST~

B: For Time (30:00 cap) -
21-15-9 x Deadlift (c: 225/155, p: 185/135, f: 135/95)
15-12-9 x Squat Clean (c: 135/95, p: 95/65, f: 65/45)
9-6-3 x Jerk (c: 135/95, p: 95/65, f: 65/45)

~no rest~

21-15-9 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/18)
15-12-9 x Handstand Push-Up (Rx = 1 AbMat + 2x 25# Plates)
9-6-3 x Snatch Balance (c: 135/95, p: 95/65, f: 65/45)

Coaches’ Note: 1/2 of class begins with WOD A; 1/2 begins with WOD B.

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