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, November 29, 2014

"Thanksgiving Leftovers"



EQUIP: KB, Barbell, Set of DB’s, Jump Rope, Pull-Up Bar, Rower

WARM-UP:
*Active Stretch
*50 Jumps of Rope (warm-up D-U’s)
*10 KB Swing
*10 DB Push-Up + Row
*10 OH DB Lunge
*5 Squat Clean-Thruster 
——————-

WOD 1 (adapted WOD from CrossFit S3):
3 Rounds -
Within 5 Minutes: 
  • 400m Run 
  • 30 KB Swing (53/35)
In “Leftover” Time: AMRAP Burpee

-2 min. REST b/w rounds-


SCORE = Total Reps of Burpee
——————-

WOD 2:
3 Rounds -
Within 5 Minutes: 
  • 20 Thruster (95/65) 
  • (c) 60 Double-Under, (p) 20 Double-Under, (f) 60 Singles
In “Leftover” Time: AMRAP Pull-Up

-2 min. REST b/w rounds-


SCORE = Total Reps of Pull-Up
——————-

WOD 3:
3 Rounds -
Within 5 Minutes: 
  • 500m Row
  • 5 DB Man Maker (25’s/20’s)
In “Leftover” Time: AMRAP DB Split Squat Snatch (25’s/20’s)

-2 min. REST b/w rounds-


SCORE = Total Reps of S.S. Snatch
——————-

FINAL SCORE = WOD 1 Score + WOD 2 Score + WOD 3 Score


Thursday, November 27, 2014

"Thanksgiving Day - The CFC Way"


4 Rounds For Time (50:00 cap) -

“Butterball Turkey Trot” - 200m (c: 400m) SB Run (30/20)

“Serve It Up” - 100m OH Waiter Walk (45/25) (50m R/ 50m L)

“Kneel & Give Thanks” - 50m Walking Lunge (there)

“Stuffed Belly Couch Crawl” - 50m Bear Crawl (back)

“Clean It Up” - 11 x Power Clean (c: 135/95, p: 95/65, m: 75/55, f: 65/35)

“Burp It Up” - 27 x Burpee-Lateral Bar Hop

Tuesday, November 25, 2014

"A Treat Every 2 Rounds + 800m Repeats for Dessert"



EQUIP: Bar (2 loads), Pull-Up/ M-Up Station, Rower, GHD

WARM-UP:
*Active Stretch
*400m Run
*20 ea. x Hollow Rock and Arch Rock
*10 x Hand-Release Push-Up
*5 ea. w/ light load: Deadlift, Clean Pull, Power Clean, Front Squat
-self-directed warm-up: work up to WOD weight for Squat Clean/ DL, Pistol, M-Up, etc.
—————————


WOD 1:
15 min. AMRAP -
*3 x Squat Clean (c: 185/135, p: 135/95, f: 95/65)
*5 x Chest-2-Bar Pull-Up (mod: Jumping or BA, sub: 10 x Wtd. Ring Row)
*10 x On-Barbell Push-Up
-After every 2 rounds: 20 cal Row


WOD 2:
15 min. AMRAP -
*3 x Bar Muscle-Up (mod: Jumping or BA, sub1: 3 x Skin-the-Cat, sub2: 3 x Burpee-T2B)
*5 x Deadlift (c: 275/185, p: 185/135, f: 135/95)
*10 x Pistol
-After every 2 rounds: 20 GHD Hip Extension (mod: 40 x Superman)


WOD 3:
4 Rounds (30:00 cap) -
*800m Run (80-85%)
-2 min. REST b/w rounds-


*Note: despite insufficient rest each round, try to match your 1st round time in the 3 subsequent rounds. No sprinting necessary; this is a drill for pace/ consistency and to get in some volume/ conditioning.

Saturday, November 22, 2014

"Time Trial Toughie"



EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, HSPU Set-Up, Rings, DB’s, (box set-up post WOD)

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Triangle Push-Up
*5 x Jumping Pull-Up (4-count descent)
*5 x Front Squat
*5 x HSPU
————————

WOD I: “Time Trial Toughie”
EMOM for 35 min. (6 rounds) -
*1st: Handstand Push-Up
*2nd: Burpee Pull-Up
*3rd: Ring Dip
*4th: Front Squat (c: 135/95, p: 95/65, f: 65/35) 
*5th: 200m Run
*6th: 1 min. REST


GOAL SETTING (prior to Round 1 of WOD I):
1 Round of 30 sec ON/ 30 sec OFF:
HSPU
Burpee Pull-Up
Front Squat (c: 135/95, p: 95/65, f: 65/35)
Ring Dip

*NOTE: Do not tell athletes about the scoring system. Tell them that the :30 ON/ :30 OFF set is a sprint and is part of their score. Because of that, they should go all out during those 30 seconds (no sand bagging!). Once the :30 ON/ :30 OFF set is complete, you may inform them of how they will be scored on the EMOM (see below in red).

SCORE = Sum of Points Earned
*1 point for every rep above your goal #
*1 negative point for every rep below your goal #
————————

*NOTE: Set up for WOD II AFTER WOD I is complete.  Place boxes in line down the center of the room; PVC pipes running through the handles.

WOD II/ FINISHER:
6 Min. AMRAP -
3 Evil Wheel Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
3 ea. side Under-Over (24”)

Thursday, November 20, 2014

"Badd-er" Ladders



EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), 2 KB’s (2 loads), Wall Ball (20/14), Jump Rope

WARM-UP:
*Active Stretch
*400m Run/ Row
*50 Jump Rope (warm-up D-U’s)
*5 ea. SDHP, Clean Pull, Hang Squat Clean, S2OH (light barbell)
*5 ea. KB Swing, KB S2OH, KB SDHP
-self-directed warm-up for KB Snatch, Sotts Press, and Turkish Get-Up
————————————-

60 Minute Time Cap -

WOD 1:
800m Run
80 Wall Ball (20/14)
600m Run
60 BB Windshield Wiper (R&L = 2 reps)
400m Run
40 Shoulder-2-Overhead (c: 135/95, p: 95/65, f: 65/35)
200m Run
20 Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)
100m Run
10 Bear Complex (c: 135/95, p: 95/65, f: 65/35)

———————————-
no rest
———————————-

WOD 2:
200 Double-Under (sub: # Singles + 0.5 x # Lat Bar Hop)
20 ea. KB Snatch (c: 70/53, p: 53/35, f: 35/18)
150 Double-Under
15 ea. 1-Arm KB Sotts Press (c: 53/35, p: 44/26, f: 26/18)
100 Double-Under
10 ea. Turkish Get-Up (c: 53/35, p: 44/26, f: 26/18)
50 Double-Under
5 rounds ea. arm: 10m 1-Arm OH KB Walk (c: 70/53, p: 53/35, f: 35/18)




SCORE = Time To Complete WODs 1&2 (OR, how far you got before time was called)

Tuesday, November 18, 2014

"In Between-ers"



EQUIP: Pull-Up Bar, Wall Space, Slam Ball (30/20), Bar (2 loads), Box (24/20)

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Air Squat
*5 x Ball Slam
*10 x Hand-Release Push-Up
*5 x Pull-Up
-then: self-directed warm-up for Deadlift and Squat Clean-Thruster
———————————————-

WOD:
60 Min. AMRAP -
A)
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Air Squat
2 Burpee between every set of squats

-no rest-

B)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 etc. x Pull-Up (c: Chest-2-Bar)
1 Wall Walk between every set of pull-ups

-no rest-

C)
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Ball Slam (30/20)
2 Deadlift (c: 225/155, p: 185/135, f: 135/95) between every set of squats

-no rest-

D)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Box Jump (24/20)
1 Squat Clean-Thruster (c: 135/95, p: 95/65, f: 65/45) between every set of box jumps

-no rest-

*If you complete WOD D before time is called, start back at the beginning with WOD A.

SCORE = Total # Reps of “In-Between-er” Movements

————————————————-

Thursday, November 13, 2014

AMRAPerrific!



EQUIP: Rings, Jump Rope, KB (possibly 2 loads), Barbell
SET-UP: Rowers outside, Ropes down 

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Triangle Push-Up
*5 x Jumping Pull-Up (4-count descent)
*10 x alt. 1-Arm KB SDHP
*5 x Deadlift + 5 x Clean Pull + 5 Shoulder-to-OH (light barbell)
-then: self-directed movement prep for WOD (take time to build to WOD I’s weight for C&J)
———————— 

WOD 1a (0:00):
8 Minute AMRAP -
*100m-200m-300m-400m, 500m, etc. Run
*1-2-3-4-5, etc. x Muscle-Up (Rings) (sub: 3 Ring Row + 3 Ring Dip = 1 M-Up)

~2 min. rest~

WOD 1b:
4 Rounds of 1 min. ON/ 1 min. OFF -
AMRAP Rope Climb

————————(2 minute rest/ transition/ set-up)————————

WOD 2a (20:00):
8 Minute AMRAP -
*10-20-30-40-50, etc. x Double-Under (sub: # Singles + # Tuck Jump)
*1e-2e-3e-4e-5e, etc. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)(R+L = 1)

~2 min. rest~

WOD 2b:
4 Rounds of 1 min. ON/ 1 min. OFF -
AMRAP Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

————————(2 minute rest/ transition/ set-up)————————

WOD 3a (40:00):
8 Minute AMRAP -
*10-20-30-40-50, etc. x Hollow Rock
*1e-2e-3e-4e-5e, etc. x Turkish Get-Up (c: 53/35, p: 44/26, f: 26/18)(R+L = 1)

~2 min. rest~

WOD 3b:
4 Rounds of 1 min. ON/ 1 min. OFF -
AMRAP Row for Meters


SCORE a's: Total Reps of the 2nd Movement of the ladder (i.e. Rope Climb, KB C&J, TGU)


SCORE b's: Total Reps/ Meters over all 4 Rounds

Saturday, November 8, 2014

"Stuffed Eva"

EQUIP: Bar (95/65), KB (70/53), Pull-Up Bar, Box (24/20)


WARM-UP:
*Active Stretch
*400m Run
*20 x Super Man
*10 x Hand-Release Push-Up
*3 x Bear Complex 
*5 x Pull-Up
*8 x KB Swing
————————-


“STUFFED EVA” (60:00 cap)
10-8-6-4-2 x 
*Bear Complex (95/65)
*Burpee-Box Jump (24/20)
*1 Round of “Eva” to start each of the 5 rounds above 

(1 Round of “Eva” = 800m Run + 30 KB Swing (70/53) + 30 Pull-Up)

Thursday, November 6, 2014

"Stop & Drop"



EQUIP: DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Plate, (c: 45, p/f: 25), Pull-Up Bar, Rower

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Push-Up + Windmill R and L
*10 x DB Goblet Squat
*10 x Lunge Jump
*10 x Pull-Up (last 5: C2B)
————————-
“STOP & DROP”

Complete the 3 WODs below in any order.  Record a time for each WOD.

WOD 1:
*1 Mile DB Run (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(hold 1 dumbbell in ea. hand)
*10 x DB Thruster every 200m (use 400m course)


WOD 2:
*2000m Row
*10 x Burpee-Lateral Hop over Rower every 250m 


WOD 3:
*200m OH Plate Lunge (c: 45, p/f: 25)
*2 x Bar Muscle-Up (sub: 6 x C2B Pull-Up) every 20m
————————


Tuesday, November 4, 2014

"Double Trouble"



EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload (135/95), Rower, Jump Rope

WARM-UP:
*Active Stretch
*400m Run/ Row
*5 x SB Plyo Push-Up
*5 x Burpee
*5 x Strict Pull-Up
*5 x Squat Clean-Thruster (light bar)
——————————-
“DOUBLE TROUBLE”


(0:00 - 15:00)
A) 4 Rounds for Time -
*200m Run
*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)(95/65)
If you complete 4 rounds sub-10:00, you MUST do a 5th round.


(15:00 - 30:00)
B) 4 Rounds for Time -
*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)
*10 x Double Pull-Up Burpee-Pull-Up (Burpee + 2 Pull-Ups = 1 rep))
If you complete 4 rounds sub-10:00, you MUST do a 5th round.


(30:00 - 45:00)
C) 4 Rounds for Time -
*250m Row
*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)
If you complete 4 rounds sub-10:00, you MUST do a 5th round.


(45:00 - 60:00)
D) 4 Rounds for Time -
*5 x Wall Walk
*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)
If you complete 4 rounds sub-10:00, you MUST do a 5th round.

Saturday, November 1, 2014

"Math 101"



EQUIP: Bar (2 loads), Box, Pull-Up Bar, Jump Rope

WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x Tuck Jump
*5 x Squat Clean
*5 x Push Press
*5 x OHS
*5 x Burpee Pull-Up
—————————-

WOD:
INSTRUCTIONS for WODs A, B, and C:
*Note the time it takes you to complete Round 1
*Immediately, complete the remaining 9 rounds of the WOD, trying to maintain that 1st round pace.
*At the end of the 10 rounds, calculate your average time per round (this takes some math!!!)
*20 min. time cap per WOD

SCORE = Difference b/w Average Time per Round and Round 1 Time

A.)
(0:00 - 20:00)
10 Rounds -
*100m Run
*5 x Power Snatch (95/65)
*5 x Box Jump (30/24)


B)
(20:00 - 40:00)
10 Rounds -
*20 x Double-Under
*5 x Squat Clean (115/85)
*5 x Push Press (115/85)


C)
(40:00 - 60:00)
10 Rounds -
*50 x Mountain Climb
*5 x Double-Superman Burpee
*5 x Chin-Up (c: Strict)
———————