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, May 30, 2013

"Cleanin' Up"



EQUIP: Bar (95/65) + extra bumpers for increasing load in subsequent sets (set 2: 115/85, set 3: 135/95)

WARM-UP:
PART A -
*10 x PVC Pass Thru
*10 x Elephant Walk
*100m Run (easy pace)
*10 x PVC Samson Lunge
*10 x Side-to-Side Lunge
*100m Run (easy pace)
*10 x PVC Good Morning
*10 x Toe-Hold Squat Stretch
*100m Run (easy pace)

PART B -
Review w/ PVC: Hang Power Clean, Power Clean, Squat Clean, Strict Press, Push Press, and Jerk
----------------------------------------
SET #1: 
*BUY IN: 400m Run
-then:
4 Rounds - 
*8 x Hang Power Clean (95/65 lb.)
*8 x Strict Press (95/65 lb.)
*8 x Burpee-Lateral Hop over bar
-then:
*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #2 during rest period-

SET #2:
*BUY IN: 400m Run
-then:
4 Rounds -  
*8 x Power Clean (115/85 lb.)
*8 x Push Press (115/85 lb.)
*8 x Bar-Facing Burpee
-then:
*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #3 during rest period-

SET #3:
*BUY IN: 400m Run
-then:
4 Rounds - 
*8 x Squat Clean (135/95 lb.)
*8 x Push Jerk (135/95 lb.)
*8 x Barbell Burpee-Deadlift (135/95 lb.)
-then:
*BUY OUT: 400m Run

Wednesday, May 29, 2013

Parkin' It

Above: Cards WOD app icon


*This is the no-equipment workout I did in the park in the 35 min. window I had before picking my son up from preschool this morning.
*If you're looking for an easy way to do a Deck of Cards workout, I highly recommend the $1.99 investment in the iPad/ iPhone app, called "Cards WOD."

DECK of CARDS -
HEARTS: Squat Jump to Knee-Slap Tuck Jump
CLUBS: 10m Shuttle Run (ea. 10m length = 1 rep)
SPADES: alternating Pistol (Single-Leg Squat)
DIAMONDS: Hand-Release Push-Up FOR FORM (https://www.youtube.com/watch?v=1h2TUz2eod4)
JOKER #1: 100 x Side Plank Hold + Lateral Leg Raise (hold plank atop one hand)
JOKER #2: 10 x Arial (no-handed cartwheel) AND 10 x Back Walk-Over (note: I was a gymnast, so I should  be able to do these crazy tricks; sub a gymnastic movement that you can do or want to learn here (i.e. 10 reps of Kick to Handstand, Cartwheel, 10 sec. Bridge Hold, etc.)

Tuesday, May 28, 2013

"Roy"



EQUIP: Box (24/20), Wall Ball (20/14), Barbell (ADV: 115/85, INT: 95/65, BEG: 65/35), Jump Rope

WARM-UP:
*Active Stretch
-then:
*200m Run
*200 x Jump Rope Singles
*200m Run
------------------------------------
"AMROIRAP" = As Many Rounds Of Increasing Reps As Possible

SET #1:
AMROIRAP by 1’s for 10 Min.: Box Jump and Wall Ball
-i.e. 1 x Box Jump + 1 x Wall Ball, 2 x BJ + 1 x WB, 3 x BJ + 3 x WB, etc. until time is called

SPEED INTERVAL:
4 Rounds As Fast As Possible (AFAP) -
*25 x Double-Under (sub: 25 Lateral Bar Hop)
*5 x Hand-Release Burpee

SET #2:
AMROIRAP by 1’s for 10 Min.: SDLHP and HSPU

SPEED INTERVAL:
4 Rounds AFAP -
*25 x Double-Under (sub: 25 Lateral Bar Hop)
*5 x Hand-Release Burpee

SET #3:
AMROIRAP by 1’s for 10 Min.: Barbell Step-Up (Rx: Back Rack; Rx+: Front Rack)(R and L = 1 rep)(lighten load - ADV: 95/65, INT: 65/45, BEG: 45/35) and Ninja Get-Up (https://www.youtube.com/watch?v=Fug09TvDC5Y)

SPEED INTERVAL:
4 Rounds AFAP -
*25 x Double-Under (sub: 25 Lateral Bar Hop)
*5 x Hand-Release Burpee

Saturday, May 25, 2013

"Drop!"


*NOTE: This Conditioning class has been named "Drop" because I yelled that word at the top of my lungs (and annoyingly so) 21 times during the 800m EMOMs this morning.


WARM-UP:
*Active Stretch
-then:
*400m Run

SET #1A:
*30 x Evil Wheel Clean & Jerk for time (ADV: 115/85, INT: 95/65, BEG: 65/35)

SET #1B:
*800m Run w/ 10 x Air Squat AND 10 x Grasshopper every minute on the minute (EMOM)
-7 min. time limit

SET #2A:
*40 x Burpee-Box Jump for time

SET #2B:
*800m Run w/ 10 x Walking Lunge AND 10 x Plank Windmill EMOM
-7 min. time limit

SET #3A:
*50 x Behind-the-Neck Shoulder-to-Overhead for time (ADV: 115/85, INT: 95/65, BEG: 65/35)

SET #3B:
*800m Run w/ 10 x Broad Jump EMOM
-7 min. time limit

Friday, May 24, 2013

Regionals 2013 Workout #4


*Try this one today...CrossFit Regionals 2013 Workout #4:

FOR TIME:
(Workout is done with one barbell; have bumper plates nearby for a quick switch of plates  when weight changes)
50 x Back Squat (135/95) (NOTE: (135/95) indicates prescribed weight form (MEN/WOMEN), so I used 95 lb.)
40 x Pull-Up
30 x Shoulder-to-Overhead (135/95)
50 x Front Squat (85/65)
40 x Pull-Up
30 x Shoulder-to-Overhead (85/65)
50 x Overhead Squat (65/45)(oops! I mistakenly did these at 65 lbs.)
40 x Pull-Up
30 x Shoulder-to-Overhead (65/45)

*I have had a very big week physically, so I took this one slowly today.  Rather than focusing on my time, I chose to focus on form, set a steady pace of work, and set and achieve unbroken rep goals.  This one took me 26:44 Rx to complete.

Thursday, May 23, 2013

"AMRAP IRT's"


EQUIPMENT: Barbell (ADV: 115/75, 95/65, 65/35), Wall Ball (20/14)(Rx+: Slam Ball (30/20)), KB (ADV: 70/53, INT: 53/35, BEG: 35/18)


WARM-UP:
*Active Stretch, then:
2 Rounds -
*200m Run
*20 x Grasshopper
-------------------------------------------

SET #1 (7 min.) -
5 Rounds of 1 Minute Duration -
*5 x Burpee
*AMRAP In Remaining Time (IRT): Curtis P (Pwr. Clean + Front Lunges R&L + Push Press)
*30 sec. REST b/w rounds
SCORE = Total Curtis P completed over all 5 rounds

SET #2 (7 min.) -
5 Rounds of 1 Minute Duration -
*10 x Wall Ball
*AMRAP IRT: Power Snatch (sub: Pwr. Clean + Press)
*30 sec. REST b/w rounds
SCORE = Total Snatch completed over all 5 rounds

SET #3 (7 min.) -
5 Rounds of 1 Minute Duration -
*15 x Star Jump
*AMRAP IRT: MB/SB Squat Clean 
*30 sec. REST b/w rounds
SCORE = Total MB Clean completed over all 5 rounds

SET #4 (7 min.) -
5 Rounds of 1 Minute Duration -
*20 x Tuck Jump (hands held statically at belly button height, knees up to slap hands)
*AMRAP IRT: Push Press 
*30 sec. REST b/w rounds
SCORE = Total Push Press completed over all 5 rounds

SET #5 (7 min.) -
5 Rounds of 1 Minute Duration -
*25 x Air Squat 
*AMRAP IRT: Plyo Push-Up (ADV: Side-to-Side over KB, INT: Up-Down SB, BEG: Shoulder Tapping)
*30 sec. REST b/w rounds
SCORE = Total Plyo Push-Up completed over all 5 rounds

Wednesday, May 22, 2013

Quick and Nasty Flying Solo


This was the workout I forced upon myself...all by myself...today.  Enjoy!

Complete for Time:
*1200m Run
*9 x Overhead Squat (95)
*9 x Chest-to-Bar Pull-Up
*800m Run
*15 x Overhead Squat (95)
*15 x Chest-to-Bar Pull-Up
*400m Run
*21 x Overhead Squat (95)
*21 x Chest-to-Bar Pull-Up

Tuesday, May 21, 2013

"Halve It For HEATHER"


*Note: This CrossFit Conditioning class is named after fellow CrossFit Camarillo coach, Heather Sanders.  This was her last Conditioning class before her knee surgery....well wishes, Heather!  Come back to us soon.

*EQUIPMENT: Rower



WARM-UP:
*Active Stretches 
-then:
*400m Run
-then: meet at white board to explain workout format AND to review/ demonstrate form for each movement
----------------------------------------

SET #1:
*800m Row (must get it done sometime/ anytime during this set)(option: 1000m Run)
*70 x Squat Jump 
*60 x Lunge Jump (R and L = 1)
*50 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)
*40 x V-Up (sub: Single-Leg V-Up)
*30 x Burpee 
*20 x Deck Squat (Rx+: Pistol Deck Squat)
*10 x Wall Walk

-if/ when you finish, 2 min. REST, then halve the reps for Set #2-

SET #2:
*400m Row (must get it done sometime/ anytime during this set)(option: 600m Run)
*35 x Squat Jump 
*30 x Lunge Jump (R and L = 1)
*25 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)
*20 x V-Up (sub: Single-Leg V-Up)
*15 x Burpee
*10 x Deck Squat (Rx+: Pistol Deck Squat)
*5 x Wall Walk

-if/ when you finish, 2 min. REST, then halve the reps again for Set #3-

SET #3:
*200m Row (must get it done sometime/ anytime during this set)(option: 400m Run)
*18 x Squat Jump
*15 x Lunge Jump (R and L = 1)
*13 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)
*10 x V-Up (sub: Single-Leg V-Up)
*8 x Burpee
*5 x Deck Squat (Rx+: Pistol Deck Squat)
*3 x Wall Walk

(This took me 43:53 to complete)

Saturday, May 18, 2013

100 Reps Divided by 2



WARM-UP:
*400m Partner Indian Run
*Active Stretch
---------------------------------------------------

SET #1 (Teams of 2):
*BUY IN: 400m Run together
-then:
*100 x Thruster (95/65)(shared duty; 1 partner works at a time)
-@ every drop of the bar:
         1) SWITCH PARTNERS, and
         2) 5 x Chin-Up ea. person 
-then:
*BUY OUT: 400 x Jump Rope Singles OR 150 x Double-Under

---------------------------------------------------
RECOVER
---------------------------------------------------

SET #2 (Teams of 2): 
*BUY IN: 400m Run together
-then:
*100 x Squat Clean (95/65)(shared duty; 1 partner works at a time)
-@ every drop of the bar:
         1) SWITCH PARTNERS, and
         2) 5 x Dive Bomber ea. person
-then:
*BUY OUT: 400 x Jump Rope Singles OR 150 x Double-Under

Thursday, May 16, 2013

"Unbroken 10's"



WARM-UP:
*Active Stretch
-then:
*20 x Prisoner Squat
*20 x Hand-Release Push-Up
*20 x V-Up
------------------------------------------------------------
SET #1:
5 Min. AMRAP of 10 unbroken reps of Pull-Ups
SCORE = Total Rounds Completed 
(rounds only count if all 10 reps are completed without breaking; no score for partially completed rounds)

7 Min. AMRAP -
*100m SB Overhead Toss and Chase
*10 x Burpee-Toes-to-Bar (burpee - jump up to bar - 1 toes-to-bar)
SCORE = Total Rounds Completed + Any Extra Reps
------------------------------------------------------------

SET #2:
5 Min. AMRAP of 10 unbroken reps of Ring Push-Up (sub: SB P-Up or Triangle P-Up)
SCORE = Total Rounds Completed 
(rounds only count if hit all 10 reps AND without breaking; no score for partially completed rounds)

7 Min. AMRAP -
*200m SB/MB Run (ball must be centered at chest)
*10 x Deck Squat-Burpee
SCORE = Total Rounds Completed + Any Extra Reps
------------------------------------------------------------

SET #3:
5 Min. AMRAP of 10 unbroken reps of Bodyweight Deadlift
SCORE = Total Rounds Completed 
(rounds only count if hit all 10 reps AND without breaking; no score for partially completed rounds)

7 Min. AMRAP -
*400m SB/MB Run (ball may be held in any manner)
*5 x Wall Walk (Burpee)
SCORE = Total Rounds Completed + Any Extra Reps

Tuesday, May 14, 2013

"Gassed!" (AMRAP Repeats + Gasser)



EQUIP: Jump Rope, Box (24/20), Wall Ball (20/14)

WARM-UP:
*Active Stretch
-then:
*400m Run
*200 x Jump Rope Singles
*100 x Mtn. Climb

PART A (23 min.):
AMRAP REPEATS -
#1: 4 Min. AMRAP
-1 minute rest-
#2: 6 Min. AMRAP (start AMRAP back at the beginning of the chipper every time (i.e. w/ 40 Dbl.-Under))
-2 minute rest-
#3: 10 Min. AMRAP (start AMRAP back at the beginning of the chipper again (i.e. w/ 40 Dbl.-Under))

*40 x Double-Under (sub: 40 singles + 20 tuck jump)
*30 x Wall Ball
*20 x Burpee-Box Jump
*10 ea. leg x Pistol
SCORE: Total Reps over all three AMRAPs

-3 minute rest before moving onto Part B-

PART B (25 min. time limit):
“GASSER” FOR TIME -
*40 x Double-Under (sub: 40 singles + 20 tuck jump)
*400m Run
*30 x Wall Ball
*300m Run
*20 x Burpee-Box Jump
*200m Run
*10 ea. leg x Pistol
*100m Run
*10 ea. leg x Pistol
*100m Run
*20 x Burpee-Box Jump
*200m Run
*30 x Wall Ball
*300m Run
*40 x Double-Under
*400m Run
SCORE: Time to Complete “Gasser”

Saturday, May 11, 2013

"Date Day" (5-11 on May 11th)



EQUIPMENT: Barbell (85/65), Slam Ball (30/20)

WARM-UP:
*10 x Toe-Hold Squat Stretch
*100m Slam Ball Run
*10 x Side-to-Side Lunge
*100m Slam Ball Run
*10 x Elephant Walk
*100m Slam Ball Run
*10 x Push-Up to Down Dog
*100m Slam Ball Run

SET #1:
5 Rounds for Time -
*11 x Deadlift High Pull
*11 x Handstand Push-Up (sub: 90 Degree Decline Push-Up or Pike Push-Up on floor)

SPEED WORK:
5 Rounds -
*100m Sprint every :40

SET #2:
5 Rounds for Time -
*11 x Toes-to-Bar
*11 x Hand-Release Burpee


SPEED WORK:
4 Rounds -
*100m Sprint every :40

SET #3:
*11 x Strict Press
*11 x OH Lunge


SPEED WORK:
3 Rounds -
*100m Sprint every :40

SET #4:
*11 x Slam Ball Wall Ball
*11 x Jumping Slam Ball

Thursday, May 9, 2013

"The Lizard Stomp" (2's and 200's)



*Midway through this workout, I mistakenly stomped right on the head of a sweet lizard crossing my path (hence, the name of this workout).  Sadly, my lizard didn't survive the workout; thankfully, I did....just barely.  RIP, dear Lizzy.

EQUIP: Bar (ADV: 95/75, INT: 85/65, BEG: 65/35), Pull-Up Bar (@ end; band if necessary)

WARM-UP:
*Active Stretch
-then:
2 Min. AMRAP -
*2 x Air Squat
*2 x Push-Up
Focus = Form
--------------------------------------------------
SET #1:
12 Min. AMRAP -
*2 x Squat Clean
*2 x Thruster
-@ 0, 4, 8, and 12 Min. Marks: 200m Run
SCORE: Total Rounds
--------------------------------------------------

SET #2:
12 Min. AMRAP -
*2 x Power Snatch
*2 x OHS
-@ 0, 4, 8, and 12 Min. Marks: 200m Run
SCORE: Total Rounds
--------------------------------------------------

SET #3:
12 Min. AMRAP -
*2 x Romanian Deadlift
*2 x Hang Power Clean
-@ 0, 4, 8, and 12 Min. Marks: 200m Run
SCORE: Total Rounds
--------------------------------------------------

FINISHER:
Modified “Nicole” (“Nic” = Nicole in Half) -
10 Min. AMRAP Pull-Ups (sub: Ring Row)
-200m Run every time you drop from bar
SCORE: Total Reps of legit Pull-Ups
(CrossFit benchmark WOD "Nicole" = 20 min. AMRAP of Pull-Ups w/ a 400m Run @ every drop)