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 2, 2014

"Friends of 'Nicole'"

EQUIP: Wall Ball (20/14), Slam Ball (30/20), Bar (c: 115/85, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rower



WARM-UP:
*Active Stretch
*400m Run/ Row
*10 V-Up
*10 KB Goblet Squat
*10 KB SDHP
*10 alt. 1-Arm KB SDHP
*10 Hand-Release Push-Up


“FRIENDS OF NICOLE
(WODs inspired by CrossFit benchmark, “Nicole”)

WOD 1
15 Minute AMRAP: Toes-2-Bar
*@ Every Break (drop from bar): 200m Row 

———————

WOD 2
14 Minute AMRAP: Wall Ball (20/14)
*@ Every Break: 15 Ball Slam (30/20)

———————

WOD 3
13 Minute AMRAP: Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)
*@ Every Break: 10 Bar-Facing Burpee

———————

WOD 4
12 Minute AMRAP: KB Swing (c: 70/53, p: 53/35, f: 35/18)

*@ Every Break: 5 ea. alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

———————

SCORE = # T2B + # Wall Ball + # SDHP + # KB Swing

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