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, September 30, 2014

"Lumberjack 20 + Lumberjack 10 + Lumberjack 5 = Lumberjack OUCH!"



EQUIPMENT: Bar (a: 275/185; i: 225/155; b: 185/115) + Reload (for OHS), KB (a: 70/53, i: 53/35, b: 35/18), Box (24/20), DBs (45's/25's), Pull-Up Bar

WARM-UP:
*Active Stretch
*400m Run
*Self-Directed WOD-Specific Warm-Up: at least 5 reps of ea. movement @ WOD load!
--------------------------------------
-Compare to 8/13/2013-

“LUMBERJACK 20” (Hero WOD) + "Lumberjack 10" + "Lumberjack 5"
For Time (60 min. Time Limit):
20 Deadlift (275/185)
400m Run
20 KB Swing (70/53)
400m Run
20 Overhead Squat (115/85)
400m Run
20 Burpee
400m Run
20 Chest-to-Bar Pull-Up
400m Run
20 Box Jump (24/20)
400m Run
20 DB Squat Clean (45s/25s)
400m Run

*Note time upon completion of “Lumberjack 20”
*Then immediately move onto “Lumberjack 10” (cut runs to 200m and reps of ea. exercise to 10)
*If you finish Lumberjack 10, move onto “Lumberjack 5” (cut runs to 100m and reps of ea. exercise to 5)

SCORE
  1. Time to Complete “Lumberjack 20”  
  2. Total Time to Complete “Lumberjack 20” + “Lumberjack 10” + “Lumberjack 5”


Saturday, September 27, 2014

"Big Clean Team Clean"



EQUIP: Bar + Initial Load + Reload Plates, DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Under-Over Set-Up

WARM-UP:
*Active Stretch
*400m Run/ Row
*1-2-3-4-5 Inchworm-Push Up Ladder
*5 Pull-Up
*5 Hang Clean Pull, 5 Clean Pull, 5 Squat Clean from Toes (initial bar load for WOD1)
*5 OHS w/ 10 sec. Hold in Hole
——————————-

WOD 1:
“Big Clean Complex”
6 Rounds -
*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
**After Every Completion of the Complex (all 12 Reps): Increase Load by 5# Minimum

“Team Clean:” 
-begin each round together as a team
-bar may not touch the floor during the entire 12 rep set
-penalty for each drop of the bar = 5 Burpee
-a running tally will be kept of the group’s total Burpees earned; all Burpees to be completed at the end of the WOD as a group (25 Burpees earned means that each person in class must complete 25 Burpees at the end of the WOD)
-1 minute rest b/w rounds (once last person finishes the round)

SCORE = a) Sum of Total Loads AND b) Total Burpees YOU Earned for the Team
———————————-

WOD 2:
AMRAP IRT (In Remaining Class Time):
5 x Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
10 x Sots Press (c: 65/45, p: 55/35, f: 45/15)(sub: 10 x OHS w/ 10 sec. hold in the hole)
20 x Under-Over (24”)(10 ea. side) http://vimeo.com/12781102
30 x SDHP (c: 95/65, p: 75/55, f: 65/35)
40 x Double-Under
** Every 4 Minutes: 200m Run



Thursday, September 25, 2014

"U GO, I GO...Until We Just Plain Can't GO"



EQUIP: Parter, Rings, Rope, Bar (c: 155/105, p+: 135/95, p: 115/75, f: 95/65)

WARM-UP:
*Active Stretch
*400m Run/ Row
*5 Burpee-Pull Up
*10 Ring Dip
*5+ Bear Complex (@ increasing loads)
———————-

3 Rounds of “U Go/ I Go” For Total Reps (2 Person Teams)(59:00) -
*1 person works while the other person rests; alternate work/ rest duties with every repetition*

4 min. AMRAP -
Burpee-Muscle-Up (Rings) (p: Burpee-Skin-the-Cat, f: Burpee + 2 Ring Row + 2 Ring Dip)

-1 min. REST-

4 min. AMRAP -
Wall Walk

-1 min. REST-

4 min. AMRAP -
Rope Climb (mod: 3 x Supine-to-Standing = 1 Rope Climb)

-1 min. REST-

4 min. AMRAP -
Bear Complex (c: 155/105, p+: 135/95, p: 115/75, f: 95/65)

-1 min. REST-

Tuesday, September 23, 2014

Little Arnie (aka "ARNITO")



EQUIP: Bar (c: 155/115, p: 135/95, f: 115/75), KB (53/35), Pull-Up Bar

WARM-UP:
Active Stretch
400m Run/ Row
3 ea. @ light load: Deadlift, Clean, Snatch (c: 135/95, p: 115/75, f: 95/65)
3 ea. @ WOD load: Deadlift, Clean, Snatch
3 ea. Pull-Up, C2B Pull-Up, Bar Muscle-Up
————————————

“21-15-9 COMPLEX” (from CrossFit Games 2014)
For Time (20 min. cap) -
8 Deadlift (c: 155/115, p: 135/95, f: 115/75)
7 Clean (c: 155/115, p: 135/95, f: 115/75)
6 Snatch (c: 155/115, p: 135/95, f: 115/75)
8 Pull-Up
7 Chest-to-Bar Pull-Up
6 Bar Muscle-Up (mod: Jumping/ Band-Assisted/ Burpee-Pull-Up)
-no rest-
6 Deadlift (c: 155/115, p: 135/95, f: 115/75)
5 Clean (c: 155/115, p: 135/95, f: 115/75)
4 Snatch (c: 155/115, p: 135/95, f: 115/75)
6 Pull-Up
5 Chest-to-Bar Pull-Up
4 Bar Muscle-Up
-no rest-
4 Deadlift (c: 155/115, p: 135/95, f: 115/75)
3 Clean (c: 155/115, p: 135/95, f: 115/75)
2 Snatch (c: 155/115, p: 135/95, f: 115/75)
4 Pull-Up
3 Chest-to-Bar Pull-Up
2 Bar Muscle-Up
————————————NOTE: Froning and Camille did it in under 5:00!!!

“ARNITO” (Hero WOD “Arnie” with a lighter load)
For Time (30 min. cap):
21 Turkish Get-Up - Right (53/35)
50 KB Swing (53/35)
21 1-Arm Overhead Squat - Left (53/35)(sub: 1-Arm KB Thruster - Left)
50 KB Swing (53/35)
21 1-Arm Overhead Squat - Right (53/35)(sub: 1-Arm KB Thruster - Right)
50 KB Swing (53/35)
21 Turkish Get-Up - Left (53/35)
————————————NOTE: The real “Arnie” is done with a heavier KB (70/53)

FINISHER: 
For Time (10 min. cap)
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee

Saturday, September 20, 2014

ALPHABET SOUP



EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), Slam Ball (30/20), Rings, DB’s (25’s/20’s), Jump Rope, Pull-Up Bar, GHD

WARM-UP:
*Active Stretch
*400m Run/ Row
*3 Rounds of “Cindy” (5 Pull-Up, 10 Push-Up, 15 Air Squat)
———————-

“ALPHABET SOUP”
52 Minute AMRAP -

~You may work through the below chipper in any order.  However, you may earn 26 bonus points for working through the chipper in alphabetical order, as written below.

*26 Double-Under after ea. completed movement below (sub: 26 Lat Bar Hop)
26 Air Squat
26 Burpee
26 Clean (c:135/95, p: 95/65, f: 65/45)
26 Dumbbell Renegade Row (Push-Up + Row R + Row L = 1)(25’s/20’s)
Eight Hundred Meter Run
26 Front Squat (c:135/95, p: 95/65, f: 65/45)
26 GHD Sit-Up (sub: 52 AbMat Sit-Up)
26 Handstand Push-Up
26 Inverted Burpee (Deck Squat + Tuck-Up to Handstand)(sub: Deck Squat + HS v. wall)
26 Jumping Ball Slam (30/20)
26 Knees-to-Elbows
26 sec. L-Sit Hold  (c: @ Rings, p/f: atop DB’s)(c: 3 x 26 sec., p: 2 x 26 sec., f: 1 x 26 sec.)
26 Med Ball Clean (SB: 30/20)
26 Ninja Jump (sub: Weighted Ninja Step-Up (Goblet SB (30/20))
26 Overhead Squat (c: 135/95, p: 95/65, f: 65/45)
26 Pull-Up
Quarter-Mile Quarter Run (400m Run w/ 25# bumper plate(s)(women: 25#, men: 50#)
26 Ring Dip
26 Shoulder-to-Overhead (c:135/95, p: 95/65, f: 65/45)
26 Toes-to-Bar
26 Underhand Ground-to-Overhead Backward Slam Ball Toss (30/20)
26 V-Up
26 Wall Ball (w/ slam ball (30/20))
26 X-V-Up
Yell, “I love CrossFit Camarillo” ALAP (As Loud As Possible)
26 Zumo” Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)


SCORE = Total Reps completed (do NOT count double-under reps)

Thursday, September 18, 2014

"Borchard's Beastly Bash-Up"



EQUIP: Bar (95/65), 2KB’s (c: 70/53, p: 53/35, f: 35/26), Box (24/20), Low Rings, Pull-Up Bar

WARM-UP:
*Active Stretch
*400m Run/ Row
*20 Lunge
*15 Supine Toes-to-Barbell
*10 Triangle Push-Up
*5 Thruster (95/65)


“Borchard’s Beastly Bash-Up” 
(inspired by Pat Sherwood’s “Monster Mash” concept)

-begin at 0:00-
2-4-6-8-10-12-14-16-18-20 x Pistol (c: Jumping Pistol, f: 2x# Lunge Jump (R & L = 1))
5 Burpee

-begin at 20:00-
“Coe” 
10 Rnds. -
10 Thruster (95/65)
10 Ring Push-Up

-begin at 50:00-
10 min. AMRAP
5 Toes-to-Bar
10 2KB Deadlift (c: 70/53, p: 53/35, f: 35/26)
15 Box Jump (24/20)


SCORE

  1. Did you complete the WOD as assigned?  Did you Rx?
  2. Total Rounds + Extra Reps completed in last set (10 min. AMRAP)

Tuesday, September 16, 2014

"Mental Marita"

EQUIP: WB (20/14), SB (30/20), Bar (c: 115/85, p: 95/65, f: 75/55), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Rower

WARM-UP:
*Active Stretch
*400m Run/ Row
*100 Jump Rope (warm-up Double-Unders)
*10 Goblet SB Squat
*10 Wall Ball
*5 Push Press to Behind-the-Neck Push Press (light load)
*5 DB “Cluster”
———————-
"Mental Marita"

(Workout patterning inspired by CrossFit West Coast.)

WOD A:

5 Rounds -
Within 3 Minutes, Complete:
*30 Wall Ball (20/14)
*x# Ball Slam (30/20) (30 rep cap)

NOTE: To determine # Ball Slams/ Round: do Round 1 as 30 WBS + AMRAP Ball Slam; stop BS’s at the 2:45 mark; that’s how many BS’s you’ll aim to complete (post-WBS) per round from here forward. (30 rep cap)  If you hit 30 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 22 BS (as determined in round 1), you want to hit 22 reps in rounds 2, 3, 4, and 5.

This WOD was done today at Marita's request...hence, the name of the WOD.  This is a photo of  our favorite lady post-WOD A.  
———————-

WOD B:

5 Rounds -
Within 3 Minutes, Complete:
*400m Row
*x# Behind-the-Neck Push Press (c: 115/85, p: 95/65, f: 75/55) (15 rep cap)

NOTE: To determine # Clusters/ Round: do Round 1 as 400m Row + AMRAP BtN PP; stop PP at the 2:45 mark; that’s how many PP’s you’ll aim to complete (post-500m row) per round from here forward. (15 rep cap)  If you hit 15 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 BtN PP’s (as determined in round 1), you want to hit 8 reps in rounds 2, 3, 4, and 5.
———————-

Marita post-WOD B.


WOD C: 

5 Rounds -
Within 3 Minutes, Complete:
*20 Burpee
*x# DB “Cluster” (= Squat Clean-Thruster)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s10’s)(10 rep cap)

NOTE: To determine # Clusters/ Round: do Round 1 as Jump Rope + AMRAP Clusters; stop Clusters at the 2:45 mark; that’s how many Clusters you’ll aim to complete (post-jump rope) per round from here forward. (10 rep cap)  If you hit 10 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 Clusters (as determined in round 1), you want to hit 8 reps in rounds 2, 3, 4, and 5.

Marita post-WOD C.







Friday, September 12, 2014

"Gary"

Gary is one of my favorite members/ coaches at CrossFit Camarillo (actually, he's just one of my favorite people).  I'm naming this Saturday's Conditioning WOD after him because he helped me write this one...and he was my "guinea pig" doing it a day early (testing out the timing).  Thanks, Gary!


EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65) + Reload to (95/65), Rower, Rings


WARM-UP:
*Active Stretch
*400m Run/ Row
*10 Air Squat
*10 Squat Jump
*10 Back Squat (95/65 OR unloaded bar)
*10 Back Squat Jump (95/65 or unloaded bar)
*10 Hang Power Clean (slowly increasing load; finish w/ 3+ reps at WOD weight)
———————————

WOD:
Complete for Time (40 min. cap) -
1000m Row
10 Hang Power Clean (c: 185/135, p: 135/95, f: 95/65)
30 Back Squat Jump (95/65)
*weights stay the same throughout the entire WOD
*may use only one barbell (unload/ reload efficiently)
800m Row
8 Hang Power Clean
24 Back Squat Jump
600m Row
6 Hang Power Clean
18 Back Squat Jump
400m Row
4 Hang Power Clean
12 Back Squat Jump
200m Row
2 Hang Power Clean
6 Back Squat Jump

NOTES: 
1/2 of class begins with Row each set; 1/2 of class begins with Hang Power Clean each set

*If rower is ever unavailable, you have 2 options:
1) Hold Barbell Overhead (95/65) to wait until one become available
OR
2) Run the assigned # of meters + 10 Burpee penalty
————————-

-5 min. REST (b/w WOD and Finisher)-

————————-

FINISHER:
Complete For Time (12 min. cap) -
21-15-9 x 
*Ring Dip
*Push Press (95/65)
-90 sec. REST b/w each set

(i.e. 21 RD + 21 PP, 90 sec. rest, 15 RD + 15 PP, 90 sec. rest, 9 RD + 9 PP, done!)


Thursday, September 11, 2014

"9-11-2014"



EQUIP: Partner, Pull-Up Bar, Barbell (c: 225/155, p: 185/135, f: 155/105), KB (c: 53/35, p: 44/26, f: 35/18), Rower


WARM-UP:
*Active Stretch
*400m Run/ Row
*5 x Pull-Up
*5 x KB Goblet Squat + 5 ea. x 1-Arm KB Push Press + 5 ea. KB Sots Press
-then:
*Self-Directed Warm-Up for Deadlift
——————————————————

WOD 1 - Individual: (inspired by CrossFit West Coast)
5 Rounds -
Within 3 Minutes, complete:
*400m Run
*x# Pull-Up (12 rep cap)

NOTE: To determine # Pull-Ups/ Round: do Round 1 as 400m Run + AMRAP P-Up; stop P-Ups at the 2:45 mark; that’s how many P-Ups you’ll aim to complete (post-400m run) within 3 min. from here forward. (12 rep cap)  If you hit 12 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 P-Up (as determined in round 1), you want to hit 8 reps of P-Up in rounds 2, 3, 4, and 5.
———————————————————

WOD 2 - Teams of 2:
“9-11-2014”

10 Rounds For Time alternating duties w/ partner and rotating thru movements:
a) 9 Deadlift (c: 225/155, p: 185/155, f: 155/105)
b) 11 Burpee
a) 20 cal Row
b)14 (7 ea.) 1-Arm KB Sots Press (c: 53/35, p: 44/26, f: 35/18 (mod: lighter DB))

ALTERNATING/ ROTATING DUTIES: P1 does 9 Deadlift while P2 does 11 Burpees, then P1 Rows 20 cal, while P2 does 14 Sots Press (= 1 round). Then P2 does 9 Deadlift while P1 does 11 Burpees, then P2 Rows 20 cal, while P1 does 14 Sots Press  (= 2 rounds), etc.

In other words, each partner will complete 5 rounds of the “a” movements and 5 rounds of the “b” movements (alternating rounds of a’s with rounds of b’s).

ADDITIONAL RULES: 1)) Each round’s movements must be competed in the order in which they are written. (DL’s and Burpees must be completed first; then move onto Row and Sots.)  Do not begin the Sots Presses until the DL’s and Burpees are completed. 2) Do not start any subsequent rounds until all assigned reps for all movements have been completed for the previous round. 
In other words, wait for your partner to finish before you move onto the next movement or the next round.


Tuesday, September 9, 2014

"Every 10 Minutes for 50 Minutes"


WARM-UP:
*Active Stretch
*400m Run/ Row
*5 x DB Inchworm + Push-Up (in place w/ DB’s in hands)
*5 x Power Snatch (light load barbell)
*5 x Overhead Squat (light load barbell)
*20 x Handstand Shoulder Tap (sub: Plank Windmill)
-then:
*Self-Directed WOD-Specific Warm-Up (i.e. work up to WOD weight for Snatch, hit M-Ups, etc.)
—————————


Major Overhaul of CrossFit Invictus Comp WOD from 9.6.2014 -
1 Round Every 10 Min for 50 Min (5 rounds):
6 Snatch (c: 135/95, p: 115/75, f: 95/65)
500m Row
400m Run
3 Rings Muscle-Up (sub: 3 rounds of 5 Ring Row + 5 Ring Dip)
2 Dumbbell Wall Walk (c: 25’s/20’s, p: 20’s/15’s, f: unweighted)(w/ a DB in each hand)
    *If Round Complete sub-8:00 Mark: Hold Elbow Plank until 8:00 mark

-want at least 2 min rest/ round; adjust reps/ weights/ distances as needed to finish at or sub-8:00 mark each round.

*SCORE
a) Did you successfully complete the assignment?  Did you Rx it? 

b) Total Time Spent in Plank Hold over 5 rounds (use phone stopwatch app to keep a running tally)(it’s OK to have a 0:00 score here)

Thursday, September 4, 2014

"The Kraken 3.0" + "The Kraken 4.0"

*NOTE: "The Kraken" is a famous benchmark CrossFit WOD (17 min. time cap to complete same rep/ set scheme as below w/ different movements).  Recently, there was a CrossFit competition in Ventura County which had the competitors doing a remodeled version of "The Kraken," which they titled "The Kraken 2.0" and gave a 19 min. time cap.  I followed that idea and made two more alternative versions of this famous WOD.  See below for the fun we had today in my Conditioning class:)

EQUIP: Slam Ball (30/20), Box (c: 30/24, p/f: 24/20), Bar (95/65), KB (53/35), Pull-Up Bar

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 ea. x Air Squat, Push-Up, Pull-Up, KB Swing
*5 ea. x Power Clean, Push Jerk, Back Squat
————————

WOD 1:
"The Kraken 4.0" (25 min. time cap):

5 Rounds -
5 Bear Complex (95/65)
5 Burpee Pull-Up

4 Rounds -
7 Box Over Jump (c: 30”/24,” p/f: 24”/20”)
7 HSPU (c: Strict)

3 Rounds -
10 Front Rack Step-Up (20”)(mod: Back Rack)(95/65)
10 1-Leg Deadlift (95/65)

2 Rounds -
15 KB Sumo Deadlift High Pull (53/35)
15 KB Thruster (53/35)

1 Round -
30 Back Squat Jump (95/65)
———————————-

WOD 2:
"The Kraken 3.0" (30 min. time cap) -

5 Rounds -
5 ea. alt. OH Lunge (95/65)
5 Pull-Over (sub1: 5 Skin-the-Cat; sub2: 5 ea. Barbell Windshield Wiper)

4 Rounds -
7 Hang Power Snatch (95/65)
7 ea. alt. Hanging Hip Touch (https://www.youtube.com/watch?v=SJ3WqnnyvcQ)

3 Rounds -
10 KB Snatch (53/35)
10 KB Swing (53/35)

2 Rounds -
15 Backward Ground-2-OH Slam Ball Toss (30/20)
15 “Slurpee” (Slam Ball Burpee)(30/20)

1 Round -
30 (15 ea.) 1-Leg Shoulder-2-Overhead (65/45)(Rx+: 95/65)


Tuesday, September 2, 2014

Air Force Monster Mash



EQUIP: Rower, Pull-Up Bar, Wall Ball (20/14), Bar (95/65) + Reload (135/95), KB (c: 53/35, p: 35/18)

WARM-UP:
*Active Stretch
*400m Run/ Row
*1-2-3-4-5 Inchworm Push-Up Ladder
*3 ea. (w/ unloaded bar): Thruster, SDHP, Jerk, OHS
*5 ea. Pistol
—————————-

PAT SHERWOOD’S MONDAY MONSTER MASH FOR 8.25.2014 (Modified by Erin) -

Begin at 0:00
For Time -
*100 Wall Ball (20/14)
*100 cal Row
*50 Burpee-Lateral Bar Hop
*50 T2B

Begin at 30:00
“Air Force” For Time -
*20 Thruster (95/65)
*20 SDHP (95/65)
*20 Push Jerk (95/65)
*20 OHS (95/65)
*20 Front Squat (95/65)
EMOM: 4 Burpees (start w/ Burpees on minute 30:00)

Begin at 50:00
For Time -
*21 alt. KB Pistol (c: 53/35, p: 35/18, f: unweighted)
*15 Clean & Jerk (135/95)
*9 Bar Muscle-Up


(Changes I made to Sherwood’s WOD: 1) we did our Burpee-Lateral Hops over the barbell, instead of the rower, for the sake of crowd control; 2) Sherwood offered no lighter load options for the KB Pistol; 3) I assigned Bar Muscle-Ups, instead of Rings M-Ups, because our WOD tomorrow involves a lot of rings work.)