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.

Friday, March 29, 2013

Finally...Access to a Gym!


NOTE: This was my first workout post-cross-country move where I had access to a gym and some equipment.  I couldn't wait to get my hands on a barbell.  I went a bit overboard and stayed at the gym for far too long, but desperate times call for desperate measures. 

MINI-WOD #1 (Erin's version of CrossFit Open WOD 13.4):
4 Rounds -
3-6-9 x
*Power Clean + Jerk (95)
*Toes-to-Bar
*1 min. REST

MINI-WOD #2 (Erin's easier version of CROSSFIT S3's WOD on 3/26/13):
21-18-15-12-9-6-3 x
*Overhead Squat (65)
*Burpee-Lateral Hop over bar

MINI-WOD #3:
*100-80-60-40-20 x Double-Under
*10 x Super High Box Jump (30")

Wednesday, March 27, 2013

Road Warrior WODs



I've been traveling with my family for the past week, as we are currently in the think of our giant cross-country move from Charlotte, NC to Southern California.  I've not had access to a gym, nor to much equipment really, except for my jump rope (and whatever we could find in weird hotel gyms).  Below are a bunch of workouts/ mini-WODs I've done over the past few days:

#1: For Time:
*50 x Double-Under
*25 x Burpee
*40 x Double-Under
*20 x Burpee
*30 x Double-Under
*15 x Burpee
*20 x Double-Under
*10 x Burpee
*10 x Double-Under
*5 x Burpee
(workout from Liz Naum)

#2: 30 min. AMRAP -
*10 x Burpee
*20 x Air Squat
*10 x alt. Pistol
*20 x Mountain Climb (R and L = 1 rep)
*10 x Lunge Jump (R and L = 1 rep)
(great goal: 10+ rounds)

#3: Deck of Cards (used my iPhone app: "Cards WOD") -
*Hearts = Hand-Release Push-Up
*Clubs = Grasshopper (R and L = 1 rep)
*Spades = DB Thruster
*Diamonds = DB Plank Row (R and L = 1 rep)
*Joker #1: 50 x V-Up
*Joker #2: 10 x DB Man Maker

#4: 10 Rounds -
*30 sec. x Double-Under
-30 sec. REST
*30 sec. x Burpee
-30 sec. REST
*30 sec. x Squat Jump
-30 sec. REST

#5: 20 Rounds for Time -
*5 x Burpee
*10 x Sit-Up

#6: 8 Rounds for Time -
*30 sec. x Handstand Hold vs. wall
*10 x Star Jump

#7: For Time -
*10 x Handstand Jack Knife to Vertical Jump
*10 x Handstand Jack Knife to Tuck Jump
*10 x Handstand Jack Knife to Pike Jump

#8: For Time -
*100 x Lunge Jump (R and L = 1 rep)
*80 x Front Squat (hold whatever heavy household object you can find chest high in front of you)
*60 x Donkey Kick to Push-Up
*40 x Deck Squat Pistol (20 reps per leg)


Tuesday, March 19, 2013

Tortured by TENS


This was my 5am zero-equipment workout by myself at home today...ugh!  Took me about 50 minutes.

10 Rounds for Time -
*10 x Burpee 
*10 x Hand-Release Push-Up
*10 x Pistol (5 x R, then 5 x L)
*10 x Squat Jump 
*10 x Knees-2-Elbows Tuck Jump
*10 x Star Jump
*10 x alt. Lunge Jump 
*10 x V-Up
*10 x Side Elbow Plank Hold + Leg Lift (10 x R, then 10 x L) 
*10 x Handstand Shoulder Tap (R and L =1)

Saturday, March 16, 2013

"Out with a BANG!" (Good Bye, S3. I LOVE You.)




EQUIPMENT: Partner, Bumper Plate (35/25)(Rx+: 45/35)

WARM-UP:
*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Mantis/ Plow

8 Rounds (2 min.) -
*15 sec. x High-Knee Run
*1 x Pop-Up Push-Up
-------------------------------------------

PARTNER WOD FOR TIME: (1 partner works, while other rests)(60 min. time limit)
*800m Run (take turns at 200m course)(Rx+: both partners run 800m together)
*80 x Burpee
*80 x Plate Front Squat (35/25)(Rx+: 45/35)
*80 x OH Plate Lunge in place (R and L = 1)
*80 x Plate Windshield Wiper (R and L = 1)
*8 ea. partner x Wall Walk (partners may work simultaneously)

*600m Run (take turns at 200m & 100m course)(Rx+: both partners run 600m together)
*60 x Burpee
*60 x Plate Front Squat 
*60 x OH Plate Lunge in place 
*60 x Plate Windshield Wiper 
*6 ea. partner x Wall Walk (partners may work simultaneously)

*400m Run (take turns at 200m course)(Rx+: both partners run 400m together)
*40 x Burpee
*40 x Plate Front Squat 
*40 x OH Plate Lunge in place 
*40 x Plate Windshield Wiper 
*4 ea. partner x Wall Walk (partners may work simultaneously)

*200m Run (take turns at 100m course)(Rx+: both partners run 200m together)
*20 x Plate Front Squat
*20 x Star Jump
*20 x OH Plate Lunge in place 
*20 x Plate Windshield Wiper
*2 ea. partner x Wall Walk (partners may work simultaneously)



Friday, March 15, 2013

HOLD STILL!!

Above: Every heard the Yo Gabba Gabba song that goes like this? "Wiggle, wiggle, wiggle - Go! Wiggle, wiggle, wiggle - Go! Ho-o-o-o-ld St-i-i-i-i-ll!"



EQUIPMENT: Barbell (95/65)(Rx+: 115/85), KB (53/35), Rings, Pull-Up Bar, Rower

WARM-UP:
*Active Stretch
*400m Run
*400m Row
--------------------------
WORKOUT PATTERN:
4 Rounds @ Ea. Station (8 min.) -
*1 min. AMRAP x Active Movement 
*1 min. x Static Hold
*SCORE = Total # Reps of Active Movement
*PENALTY: Deduct 3 Reps for every drop from Static Hold


#1: 4 Rounds -
*1 min. AMRAP Power Clean + Press 
*1 min. x OH Barbell Hold
(Score: total Clean & Press over 4 rnds. (less any penalty deductions))


#2: 4 Rounds -
*1 min. AMRAP KB Swing
*1 min. x Handstand Hold v. Wall (sub: 90 degree decline plank)
(Score: total KBS over 4 rnds. (less any penalty deductions))


#3: 4 Rounds -
*1 min. AMRAP Front Squat
*1 min. x Top of Ring Row Hold
(Score: total Squat Clean over 4 rnds. (less any penalty deductions))

#4: 4 Rounds -
*1 min. AMRAP Deadhang Toes-to-Bar
*1 min. x Hold Plank (atop hands)
(Score: total T2B over 4 rnds. (less any penalty deductions))

TOTAL WORKOUT SCORE 
= Total C&P + Total KBS + Total FS + Total T2B

Thursday, March 14, 2013

"Sweat Angel"


“The Sweat Angel Workout”
(as dubbed by Brian Williams)

Above: The aftermath of CROSSFIT S3 stud, Brian Williams, doing this workout.


EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), Barbell (75/53)(Rx+: 85/63), AbMat (for HSPU)

WARM-UP:
*Active Stretch
-then:
2 Rounds -
*200m Row
*200m Run (100m Fwd. there/ 100m Bkwd. back)

----------------------------------------
MAIN SET:
5 Rounds -
*400m Run
*50-40-30-20-10 x Wall Ball
*50-40-30-20-10 x Ball Slam
*25-20-15-10-5 x Push Press

-4 Minute Recovery-

FINISHER:
AMRAP in remaining class time -
*250m Row
*12 x Handstand Push-Up (sub: 90 Degree Decline Push-Up; Pike Push-Up)
*6 x Deadhang Chin-Up

Tuesday, March 12, 2013

"And the Joker Got Away, Hey" (My Last Class at the Y of Greater Charlotte)



NOTE: This is a preview of the Cardio-Strength class I will be teaching at the Siskey YMCA tomorrow morning (Wed (3/13); 9:20am - 10:25am).  Sadly, this is the last time I will teach at the YMCA of Greater Charlotte before I move with my family to Southern California.  I will miss you all terribly!

EQUIPMENT: Heavy Dumbbells (i.e. 12s to **20s), Mat

WARM-UP:
*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Side-to-Side Lunge

8 Rounds (2 min.) -
*15 sec. x High-Knee Run
*1 x Pop-Up Push-Up
8 Rounds (2 min.) -
*15 sec. x Speed Skater
*1 x Pop-Up Push-Up
-------------------------------------------

I) “DECK OF CARDS:” 
*Hearts = Hand-Release Push-Up (challenge: + All-4’s Hop)
*Diamonds = (OH) Lunge Jump (R and L = 1)(challenge: Arms Overhead)
*Spades = Stiff-Leg Deadlift High Pull
*Clubs = Thruster 
*Joker #1 = 30 Burpees
*Joker #2 = 10 Man Makers

RULES:
*We will go 1x thru the entire deck (54 cards), picking one card at a time at random; do the exercise assigned for that suit; reps = the # on that card
*Face Cards = 10 reps; Aces = 20 reps 
*= 95 reps per exercise
*We move onto the next card as soon as Erin + ~5 more people are done  w/ ea. assignment; move on immediately when next assignment is called out
*Try challenge movements especially during low rep assignments

---------------------
-2 min. REST (while Erin changes exercises in iPad app)
---------------------

II) “DECK OF CARDS AMRAP FINISHER:” (in remaining class time)
*Hearts = V-Up 
*Diamonds = Star Jump
*Spades = Deck Squat
*Clubs = Bent-Over Fly
*Joker #1 = 15 Burpees
*Joker #2 = 5 Man Makers

RULES:
*Same rules as above (just new exercises)
*But this time, we won’t have enough time to get through the entire deck again; will just go through as many cards as possible in our remaining class time

Monday, March 11, 2013

"Buy In/ Buy Out"



EQUIP: Barbell (115/85)(Rx+: 135/95), Rower, Jump Rope

WARM-UP:
*Active Stretch
-then:
*400m Run
*30 x Air Squat
*20 x Pike Push-Up
*10 x Squat-Thrust-Jump (= burpee without a push-up)
----------------------------------------------

MAIN SET:
*BUY IN: 10 x Wall Walk 
-then:

10 Rounds -
*10 x Hang Power Clean (115/85)(Rx+: 135/95)
*100m Run
*10 x Romanian Deadlift (115/85)(Rx+: 135/95)
*100m Row

-then:
*BUY OUT: 10 x Wall Walk

(Erin: 31:05 Rx+)
----------------------------------------------
-2 min. Recovery 
----------------------------------------------

FINISHER:
5 Rounds -
*50 x Double-Under (sub: 75 singles)
*5 x Double Burpee-Pull-Up (2 push-ups to 2 pull-ups)

Saturday, March 9, 2013

Deck of Cards


“DECK OF CARDS”

EQUIPMENT: Pull-Up Bar (assistance band, if necessary), Slam Ball (30/20), Box (24/20)

WARM-UP:
5 min. “Deck of Cards” Warm-Up AMRAP:
Hearts = Air Squats
Diamonds = Lunges
Spades = Mtn. Climbers (R and L = 1)
Clubs = Step-Ups (x# R, then x# L)
---------------------------------------------------------------------------------------------

“Deck of Cards” #1 (1x Thru Entire Deck (54 cards)):
Hearts = Pull-Ups
Diamonds = Ball Slams
Spades = Hand-Release Push-Ups
Clubs = Box Jumps
Joker #1 = 30 Burpees
Joker #2 = 50 Wall Balls (w/ slam ball)

---------------------------------------------------------------------------------------------
RULES:
*Pick one card at a time at random; do the exercise assigned for that suit; reps = the # on that card (face cards = 10 reps, Aces = 11 reps)
*We go 1 x through the entire deck (= 85 reps of ea. exercise/ suit)
*45 minute time cap
*we move onto the next card as soon Erin + 1 or more people are done w/ ea. assignment; when I call out the next assignment, move on right away
---------------------------------------------------------------------------------------------




Friday, March 8, 2013

"S3 Seven" + "S3 Five" = S3 STRONG



EQUIP: Box (24/20)(Rx+: 30/24), KB (1.5/1.0)(Rx+: 2.0/1.5), Slam Ball (30/20), Barbell (85/65)(Rx+: 95/75)

WARM-UP:
*Active Stretch
-then:
2 Rounds -
*200m Row 
*20 x Weightless OH Squat
*10 x Push-Up (focus = perfect form)
------------------------------------------------------

“THE S3 SEVEN:”
7 Rounds -
7 x Clapping Push-Up (sub: shoulder-tapping push-up)
7 x Burpee
7 x K2E 
7 x Box Jump
7 x Ball Slam
7 x KB Swing 
7 x KB Deadlift High Pull

-2 Min. Recovery-

“THE S3 FIVE:”
5 Rounds -
5 x Evil Wheel
5 x Barbell Burpee-Deadlift (bar push-up + hop in + deadlift)
5 x Hang Squat Clean
5 x Thruster
5 x Push Press

Thursday, March 7, 2013

Unbroken Speed



EQUIPMENT: Barbell (85/65)(Rx+: 95/75), Slam Ball (30/20), Box (24/20), Jump Rope, Rower

WARM-UP:
*Active Stretch
-then:
*400m Run
*300m Row
*200 x Jump Rope Singles
-----------------------------------------
SET #1:
*7 min. x Unbroken Reps of: Curtis P (Power Clean + Front Lunges R and L)
*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT:
*250m Row
*50 x Double-Under (sub: 50 x Lateral Bar Hop)
*200m Row
*40 x Double-Under
*150m Row
*30 x Double-Under
*100m Row
*20 x Double-Under

SET #2:
*7 min. x Unbroken Reps of: Burpee-Box Jump
*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT (just reverse the order):
*20 x Double-Under
*100m Row
*30 x Double-Under
*150m Row
*40 x Double-Under
*200m Row
*50 x Double-Under
*250m Row

SET #3:
*7 min. x Unbroken Reps of: Overhead Squat
*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT:
*250m Row
*50 x Double-Under 
*200m Row
*40 x Double-Under
*150m Row
*30 x Double-Under
*100m Row
*20 x Double-Under

Wednesday, March 6, 2013

"THREE-SIX on 3/6" (Siskey Y Total Strength Preview)




EQUIPMENT: High Step, Heavy DBs, 1 Heavy KB, Mat

“Three-Six on 3/6”

WARM-UP:
3 Min. AMRAP - 
30 x Jack
3 ea. x Step-Back Lunge + Step-Up
3 ea. x Shoulder-Tap Incline Push-Up
-------------------------------------------------------

“UP BY 3‘S FOR 6 MINUTES” SET #1:
6 Min. Ladder AMRAP (all RIGHT LEG!!) -
*3-6-9-12, etc. x KB OH Split Squat (R arm overhead)
*3-6-9-12, etc. x Weighted Step-Up (DBs in front rack)
*3-6-9-12, etc. x Single-Leg Bodyweight Deadlift (reach out in front to touch floor)
(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS (5 min. set) -
Within 1 Minute: 35 x KB Swing (note: goal is TOUGH; you are supposed to miss reps)
*1 min. Rest b/w rounds
*Over 3 rounds, total up # missed reps below 35 = # Burpees to complete @ end
-just get an average from the class...that’s the # we’ll all do together

“UP BY 3‘S FOR 6 MINUTES” SET #2:
6 Min. Ladder AMRAP (all LEFT LEG!!) -
*3-6-9-12, etc. x KB OH Split Squat (L arm overhead)
*3-6-9-12, etc. x Weighted Step-Up (DBs in front rack)
*3-6-9-12, etc. x Single-Leg Bodyweight Deadlift (reach out in front to touch floor)
(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -
Within 1 Minute: 30 x KB Bottom-Up Thruster
*1 min. Rest b/w rounds
*Over 3 rounds, total up avg. # missed reps per person below 30 = # Burpees to complete @ end

“UP BY 3‘S FOR 6 MINUTES” SET #3:
6 Min. Ladder AMRAP (all SHOULDERS!!) -
*3-6-9-12, etc. x Bent-Over Fly OR Seated Shoulder Press (V-Sit?)
*3-6-9-12, etc. x DB Push-Up (mod: on knees)
*3-6-9-12, etc. x Decline DB Row (feet atop bench)
(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -
Within 1 Minute: 25 x KB Deadlift High Pull
*1 min. Rest b/w rounds
*Over 3 rounds, total up avg. # missed reps per person below 25 = # Burpees to complete @ end

“UP BY 3‘S FOR 6 MINUTES” SET #4:
6 Min. Ladder AMRAP (all ABS!!) -
*3-6-9-12, etc. x Hollow Rock
*3-6-9-12, etc. ea. side x Elbow Plank Hip Dip (all reps R, then all reps L)
*3-6-9-12, etc. x Plank Jack Up/ Down Bench (lower bench)
(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -
Within 1 Minute: 20 x DB Squat-Thrust-Deadlift
*1 min. Rest b/w rounds
*Over 3 rounds, total up avg. # missed reps per person below 20 = # Burpees to complete @ end

Tuesday, March 5, 2013

"Cindy" Models Different Looks




EQUIPMENT: Pull-Up Bar (set up band and box?), Bumper Plate (45/25), Slam Ball (20/15)

WARM-UP:
*Active Stretch + 500m Row
----------------------------------------

5 Min. AMRAP “Cindy:”
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
----------------------------------------

*100m Walking Lunge (outdoor course OR 10 x 10m lengths inside)
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
----------------------------------------

5 Min. AMRAP “Jumping Cindy:”
*5 x Jumping Pull-Up (from floor)(mod: from box)
*10 x Plyo Plate Push-Up
*15 x Squat Jump
----------------------------------------

*100m OH Plate Walking Lunge
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
----------------------------------------

5 Min. AMRAP “Weighted Cindy:”
*5 x Knee-Squeeze Slam Ball Pull-Up 
*10 x Rolling Slam Ball Push-Up OR Plate-on-Back Push-Up
*15 x Bumper Plate Front Squat
----------------------------------------

*100m Single-Arm Slam Ball OH Walking Lunge (1/2 distance R; 1/2 L)(sub: DB)
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
----------------------------------------

5 Min. AMRAP “Isometric Cindy:”
*10 sec. Top-of-Pull-Up Hold
*20 sec. Bottom-of-Push-Up Hold
*30 sec. Bottom-of-Squat Hold (challenge: w/ arms straight OH)
----------------------------------------

*100m Backward Walking Lunge 
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
----------------------------------------

FINISHER: AMRAP w/ remaining time in class “Running Cindy:”
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
*100m Sprint