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 17, 2015

"Not-Quite-Right Nate" + Burpee Bonanza



EQUIP: Pull-Up Bar, Wall, KB, WB, SB, Bar (2 loads)


WARM-UP:
*Active Stretch
*400m Run/ Row
2 Rounds of “Cindy-ish"
*5 C2B Pull-Up
*10 Triangle Push-Up
*15 SB Goblet Squat
-then: self-directed WOD-specific movement warm-up
———-

WOD 1:

“Not-Quite-Right Nate”
20 Min. AMRAP -
*2 x Bar Muscle-Up (sub: 4 Burpee-Pull-Up)
*4 x Wall Walk
*8 x Hang KB Snatch (c: 70/53, p: 53/35, f: 35/26)(4xR + 4xL)
———-

WOD 2: (inspired by CrossFit S3 WOD (1-9-2015))

6 min. AMRAP -
20 Deadlift (c: 275/185, p: 225/155, f: 185/135)
400m Run
AMRAP IRT: Burpee

-2 min. REST-

6 min. AMRAP -
30 Thruster (c: 115/75, p: 95/65, f: 65/45)
400m Run
AMRAP IRT: Burpee

-2 min. REST-

6 min. AMRAP -
40 Wall Ball (20/14)
400m Run
AMRAP IRT: Burpee

-2 min. REST-

6 min. AMRAP -
50 Ball Slam (30/20)
400m Run
AMRAP IRT: Burpee




SCORE = Sum of Burpees

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