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, August 30, 2014

(Kyle's) "GO Workout"



EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Wall

WARM-UP:
*10 x Toe-Hold Squat
*100m Run
*10 x Samson Lunge
*100m Run
*10 x Down Dog Heel Raise + 10 x Down Dog Leg Raise
*100m Run
*10 x Elbow-Instep + Rotation
*100m Run
*10 ea. x Golfer Pick Up

“GO:" (50 min. cap)
Every Minute On the Minute (E.M.O.M.): 100m Sprint (mod: 50m Sprint)
*100 x Double-Under (sub: 300 Singles)(Rx+: 200 D-U)
*90 x Air Squat
*80 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(sub: Plank Windmill)
*70 x Ball Slam (30/20)
*60 x Wall Ball (20/14)
*50 x alt. Pistol
*40 x Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
*30 x Clapping Push-Up
*20 x Deck Squat (Rx+: Weighted (w/ Slam Ball))
*10 x Wall Walk Burpee


Thursday, August 28, 2014

"The Seven" + "The Four" + "The Three" = OUCH!


EQUIP: 2 Bars (c: 135/95, p: 115/75, f: 95/65)(c: 245/165/ p: 225/155, f: 185/135), KB (c: 70/53, p: 53/35, f: 35/26), Rope, Pull-Up Bar, Wall Space for HSPU

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Burpee
*10 x Thruster (unloaded bar)
*10 x Deadlift (lightly loaded bar)
*1 min. Handstand Hold
-then:
*Self-directed movement-specific warm-up for WOD (work up to WOD loads)
————————-

WOD 1:
“The Seven” (CrossFit Hero WOD)
7 Rounds for Time -
7 x Handstand Push-Up
7 x Thruster (*c: 135/95, p: 115/75, f: 95/65)
7 x Knees-2-Elbows
7 x Deadlift (*c: 245/165, p: 225/155, f: 185/135)
7 x Burpee
7 x KB Swing (*c: 70/53, p: 53/35, f: 35/26)
7 x Pull-Up
———————

WOD 2:
“The Four”
4 Rounds for Time -
4 ea. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)
4 x Squat Snatch (c: 135/95, p: 115/75, f: 95/65)
4 ea. x Overhead Lunge (c: 135/95, p: 115/75, f: 95/65)
4 x Bar-Facing Burpee
———————

WOD 3:
“The Three”
3 Rounds for Time -
30’ Handstand Walk (sub: 30 Handstand Shoulder Tap (mod: @ box))(3 Burpee @ ea. break!!)
3 x Curtis P (c: 135/95, p: 115/75, f: 95/65)
3 x Rope Climb

SCORING OPTIONS:

  1. 30 min. cap for WOD 1; 15 min. cap for WOD 2; 15 min. cap for WOD 3
  2. **Work through all three WODs on your own; two-part score. SCORE = a) Time to Complete “The Seven” and b) Time to Complete all 3 WODs (or, how far did you get before time was called?); 60 min. cap for all WODs.  (We chose this option in class today!)

Wednesday, August 27, 2014

Hate Is a Very Strong Word...

...and I HATED every second of this workout!!!



WARM-UP:
*Active Stretch
w/ unloaded bar:
*5 x Hang Power Snatch
*5 x OHS
*5 x Bear Complex
-then: work up to WOD weight in each movement below
—————————————-

WOD (46 min.):
4 Rounds For Total Reps -
a) 3 Min. Time Cap:
BUY IN: 250m Row + 10 x Overhead Squat (c: 135/95, p: 95/65, f: 65/45)
Max Reps In Remaining Time: Evil Wheel Clean &Jerk (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

b) 3 Min. Time Cap:
BUY IN: 400m Run
Max Reps In Remaining Time: Bear Complex (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

c) 3 Min. Time Cap:
BUY IN: 1 Round of “Nate” (2 Muscle-Up + 4 HSPU + 8 KB Swing (70/53))
Max Reps In Remaining Time: Box Jump (24/20)
(M-Up sub: 4 Ring Row + 4 Ring Dip = 1 rep)

~1 Min. REST~
---------


WOD SCORE = (Sum of IRT Reps) - (any Missed Required Reps)

Saturday, August 23, 2014

"EMOMania"



EQUIP: Pull-Up Bar (band?), Bar (c: 135/95, p: 95/65, f: 65/45), HSPU Set-Up, KB (c: 70/53, p: 53/35, f: 35/26)

WARM-UP:
*Active Stretch
*400m Run
*5 ea. x Front Squat, Push Press, Thruster (work up to WOD weight)
*5 ea. x Pull-Up, C2B Pull-Up + 2 x Bar Muscle-Up
*1 min. Handstand Hold
——————
WOD:

EMOM for 5 min. -
3 x Burpee Bar Muscle-Up (c)
(p: Burpee-C2B Pull Up, f: Burpee-Pull Up)(OR sub: 3 Burpee + 3 Band-Assisted Bar M-Up)

-1 min. rest-

EMOM for 5 min. -
7 x Handstand Push-Up

-1 min. rest-

EMOM for 5 min. -
9 x Thruster (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -
12 x Split Squat (6 ea.) (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -
15 x KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)

-1 min. rest-

EMOM for 5 min. -
20 x Push-Up

-1 min. rest-

AMRAP for 5 min. -
Burpee

SCORE = a) Did you Rx it? AND b) Total Reps of Burpee


Thursday, August 21, 2014

"U Go/ I Go...Then I Go Alone"



EQUIP: Partner (for WOD 1 only), Box (c: 30/24, p/f: 24/20), Pull-Up Bar, Wall Ball (20/14), Bar (c:135/95, p: 115/75, f: 95/65)

WARM-UP:
*Active Stretch
*400m Run
*10 ea. x Step-Up
*10 x Pull-Up
*10 x Toes-2-Bar
*5 x Snatch Pull
*5 x OHS
*5 x Burpee
———————————

WOD 1:
20 Rounds for Time w/ Partner -
*”U Go/ I Go:” 200m Sprint (each person runs 10 x 200m)
———————————

WOD 2:
12 min. AMRAP -
*2-4-6-8-10-12, etc. x Burpee-Box Jump (c: 30/24, p/f: 24/20)
*2 x Pull-Over (sub: 2 x 3 Pull-Up + 3 T2B)
———————————

WOD 3:
12 min. AMRAP -
*2-4-6-8-10-12, etc. x Double-Squat Wall Ball (20/14)(must complete 2nd squat while ball is airborne)
*2 x Power Snatch (c: 135/95, p: 115/75, f: 95/65)

Tuesday, August 19, 2014

"Hanging Grace"



EQUIP: Bar (135/95), Pull-Up Bar, Rings

WARM-UP:
*Active Stretch
*400m Run
*30 x Air Squat
*20 x Ring Row
*10 x Triangle Push-Up
*5 ea. x Pull-Up and Ring Dip and Hang Clean & Jerk (work up to WOD weight)
————————

“Hanging Double-Grace”
For Time (20:00 cap) -
*60 x Hang Clean & Jerk (135/95)
-Every Time Bar Touches Floor: 10 x Pull-Up
————————

10 Rounds For Time (20:00 cap) -
*10 x Back Squat (135/95)
*10 x Ring Dip
————————

6 Min. AMRAP -
3 x 1-Leg Burpee (R)
3 x 1-Leg Burpee (L)
3 x 1-Arm Burpee (R)
3 x 1-Arm Burpee (L)

Sunday, August 17, 2014

"Post-Tahoe Torture"



I just got back from a week-long family vacation in Lake Tahoe yesterday evening.  Today, my husband, Joe, and I decided to have a go at a "back-at-it" workout after 7 days of NO CrossFit.  Below is what we attempted, and it was not pretty.

Note: This is a greatly altered "Monster Mash" WOD (originally programmed by Pat Sherwood and done by some of my favorite CrossFit Camarillo members in my absence).

Complete For Time -

21-15-9 x
*Squat Clean (135/95)
*Push Press (135/95)

-no rest-
*500m Row
-no rest-

3 Rounds -
*15 x Wall Ball (20/14)
*12 x Chest-2-Bar Pull-Up
*9 x Strict Handstand Push-Up
*6 x Toes-2-Bar
*3 x Muscle-Up (on rings)

-no rest-
*500m Row
-no rest-

5 Rounds -
*20 x KB Swing (70/53)
*20 x Burpee

-no rest-
*500m Row
-DONE!!!!!!-

Saturday, August 9, 2014

"Hot Mess Helen"



EQUIP: KB (descending loads - begin w/ 1st load only), Pull-Up Bar/ Set-Up, Bar (c: 135/95, p: 95/65, f: 65/45), Rower, Slam Ball (20/15)

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x KB Swing
*5 x Strict Pull-Up
*10 x Overhead Squat (w/ loaded bar)
*5 x Strict Pull-Up
——————————

“Hot Mess Helen” (55 min. Time Cap) - 
3 Rounds -
*400m Run
*21 x KB Swing (70/53)
*12 x Pull-Up
-no rest-
3 Rounds -
*200m Run
*18 x alt. 1-Arm KB Swing (62/44)
*9 x Chest-to-Bar Pull-Up
-no rest-
3 Rounds -
*100m Run
*12 x 2KB Clean & Jerk (2 x (53/35))
*6 x Weighted Pull-Up (20/15)(slam ball squeezed b/w knees)
-no rest-
3 Rounds -
*500m Row
*9 x Power Snatch (c: 115/85, p: 95/65, f: 65/45)
*3 x Rope Climb



Thursday, August 7, 2014

"Do NOT Pass Your Partner"



EQUIP: Partner + shared Rower, KB (c: 70/53, p: 53/35, f: 35/26), BB (c: 135/95, p: 95/65, f: 65/45), Wall Ball (20/14)

WARM-UP:
*Active Stretch
*400m Run/ Row
*25 x Air Squat
*20 x Lunge
*15 x Hand-Release Push-Up
*10 x Pull-Up
*Self-Directed Warm-Up for KB Snatch and SDHP (work up to WOD weight)
——————-

WOD 1: Teams of 2 (inspired by 2011 CrossFit Regionals Team Workout #6)
3 Rounds for Time -
20 Calorie Row
30 Burpee
20 alt. KB Snatch (c: 70/53, p: 53/35, f: 35/26)
30 Pistol
20 Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)
400m Run

Notes:
This is a 3-round chipper workout. Both athletes perform the entire workout 3 times through. At Go, the first athlete of each team begins the Row. When that athlete has completed the row, he/ she moves onto Burpees, and the second athlete of that team may begin the Row. This pattern continues, in order, through all of the movements. No athlete may begin his/ her next station until the athlete ahead is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for both members to go through the workout 3 times.
FINISHER: 100 Partner-to-Partner Wall Ball (20/14) for time

-Partner1 does one Wall Ball rep, Partner2 catches the ball and immediately completes another Wall Ball rep, which Partner 1 catches.  Each time the ball hits the wall target = 1 rep.

Tuesday, August 5, 2014

"Nothing More Than a Little Bit of Everything"



EQUIP: Bar (c: 275/185, p: 225/155, f: 185/135) + Reload, HSPU Set-Up, Plate (45/25), Jump Rope, Box

WARM-UP:
*Active Stretch
*400m Run/ Row
*60 sec. Plank Hold
*5 x Dive Bomber
*10 x Plate G2OH
*20 x OH Plate Lunge
-then:
*Self-directed Warm-Up for Deadlift
—————————

WOD:
A)
5 Rounds (15:00 Time Cap) -
*5 x Box Jump (c: 30/24, p/f: 24/20)
*7 x Deadlift (c: 275/185, p: 225/155, f: 185/135)
*9 x Handstand Push-Up

-Early Finishers (until 15:00 Mark): 30 sec. ON/ 30 sec. OFF of Hollow Hold-
-Between 15:00 and 20:00 Marks: REST, change load, warm-up clean-

B)
EMOM for 10 Min. (until 30:00 Mark) -
*2 x Squat Clean (AHAP (As Heavy As Possible))(erin: 135#)
*4 x Burpee-Lateral Bar Hop

-Between 30:00 and 35:00 Marks: REST, change load if necessary, warm-up any movements-

C)
2 Rounds (20:00 Time Cap) -
*50 foot Handstand Walk (sub: 50 Handstand Shoulder Tap (@ box OK) OR 50 Plank Windmill)
*40 x Push-Up
*30 x Plate Ground-2-Overhead (45/25)
*20 x Cherry Picker Sit-Up (sub: Knees-2-Elbows or GHD Sit-Up)
*10 x Hang Power Clean (Goal Load: Same as Squat Cleans in Part B EMOM)(erin: 135#)

-No Additional Rest (begin Part D at 55:00 Mark)-

D)
Complete for Time -
*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)
*50 x Overhead Plate Step-Up (45/25)(20”)
*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)



SCORE = a) Time to Complete Part D + b) Load Used for Parts B & C (average of loads if not equal)

Saturday, August 2, 2014

"8/2"



EQUIP: Slam Ball (30/20), Bar (a: 135/95, i: 115/75, b: 95/65), DBs (a: 25s/20s, 20s/15s, b: 15s/10s), Pull-Up Bar, Rings

WARM-UP:
*Active Stretch
*400m Run
*10 x ME Tuck Jump
*5 x DB Renegade Row (Push-Up + Row R + Row L)
*10 x Ring Dip
*5 x Thruster-to-Behind-the-Neck-Thruster (unloaded or lightly loaded bar)
———————

“AUGUST 2nd (8/2)”
Complete For Time:

8 Rounds -
20 x Lunge Jump
2 x Bear Complex (a: 135/95, i: 115/75, b: 95/65)
2 x Muscle-Up (sub 1: Bar M-Up, sub 2: 5 x Ring Row + 5 x Ring Dip = 1 M-Up)

-no rest-

8 Rounds -
20m DB Bear Crawl (a: 25s/20s, i: 20s/15s, b: 15s/10s)
2 x Curtis P (a: 135/95, i: 115/75, b: 95/65)
2 x Pull-Over (sub: Skin-the-Cat)

-no rest-

8 Rounds -
200 ft. Slam Ball Suicide Run (30/20)
2 x Atomic Man Maker (a: 135/95, i: 115/75, b: 95/65)
2 x Wall Walk