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, July 31, 2015

"Three-peat"



Originally titled, "Three's a Crowd," I've done this workout several times.  It was definitely worth doing again, hence the new name: "Three-peat."


For Time (60:00 cap) - ("Karen" + "Cindy" (15 rnds) + "Grace")
50 Wall Ball (20/14)
5 Rounds of “Cindy” (5 Pull-Up + 10 Push-Up + 15 Air Squat)
10 Clean & Jerk (135/95)
40 Wall Ball 
4 Rounds of “Cindy”
8 Clean & Jerk
30 Wall Ball 
3 Rounds of “Cindy”
6 Clean & Jerk
20 Wall Ball 
2 Rounds of “Cindy”
4 Clean & Jerk
10 Wall Ball 
1 Rounds of “Cindy”
2 Clean & Jerk

-3 - 5 min. REST-

FINISHER:
12 min. EMOM -
*1 Squat Clean (AHAP)(suggestion: c: 155/115, p: 135/95, m: 115/75, f: 95/65)
*2 Front Squat

Wednesday, July 29, 2015

"Break From the Barbell"

Eeeeeew!!!! P.S. NOT CrossFit.


WOD A:
8 min. AMRAP -
5 Burpee-Box Jump (24/20)
30 sec. Elbow Plank Hold (30 sec. = 5 reps (ea. 6 sec. = 1 rep))

-2 min. rest-

8 min. AMRAP -
5 HSPU
10 Ball Slam (30/20)

-2 min. rest-

12 min. AMRAP -
5 Burpee-Box Jump (24/20)
30 sec. Elbow Plank Hold
5 HSPU
10 Ball Slam (30/20)
———

-2 min. rest-

———

WOD B:
8 min. AMRAP -
1 Wall Walk
5 Broad Jump (3 reps fwd. away from wall, 2 reps back toward the wall)

-2 min. rest-

8 min. AMRAP -
5 Burpee Pull-Up
10 alt. DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-2 min. rest-

12 min. AMRAP -
1 Wall Walk
5 Broad Jump
5 Burpee Pull-Up
10 alt. DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)


SCORE = Grand Total of Rounds + Extra Reps (over all parts of WODs A + B)

Monday, July 27, 2015

"Twin Ladders"



A:
25 min. AMRAP -
2 Thruster (c: 115/75, p: 95/65, f: 65/45)
2 Sumo Deadlift High Pull (c: 115/75, p: 95/65, f: 65/45)
100m Row
4 Thruster
4 SDHP
200m Row
6 Thruster
6 SDHP
300m Row
8 Thruster
8 SDHP
400m Row
…etc.

~5 min. Rest~

B:
25 min. AMRAP -
2 alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)
2 Deck Squat Box Jump (c: 30/24, p/f: 24/20)
100m Run
4 alt. KBSn
4 DSBJ
200m Run
6 alt. KBSn
6 DSBJ
300m Run
8 alt. KBSn
8 DSBJ
400m Run
…etc.

SCORE = Total Reps Completed + Total Meters Rowed/ Run for each WOD

Friday, July 24, 2015

"The 20-Round Grind"



20 Rounds For Time -
*6 alt. Pistol
*3 Chest-2-Bar Pull-Up
*2 Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

~3-5 min. REST~

20 Rounds For Time -
*3 Pendlay Row (c: 155/115, p: 135/95, f: 95/65)
*2 Bar-Facing Ninja Jump (Ninja Jump + Broad Jump over the bar)
*1 Atomic Man Maker (DB Plank Row L + DB Push-Up + DB Plank Row R + DB Push-Up + Hop-In + Squat Clean-Thruster + OH Lunges R&L)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

Wednesday, July 22, 2015

"The 'Moose' Is Loose on 'Adrian!'"



“Moose”
BUY IN: 1000m Row
-no rest-
10 Rounds -
7 Bar-Facing Burpee
3 Thruster (95/65)
-no rest-
BUY OUT: 1200m MB Run (20/14)

~3 - 5 min. REST~

“Adrian”
7 Rounds For Time -
3 Forward Roll 
5 Wall Walk
7 Toes-2-Bar
9 Box Jump (30/24)

~3 - 5 min. REST~

FINISHER (“Kind-of-Like Arnie”):
12 Min. AMRAP -
*3 Turkish Get-Up (Right)(AHAP all the way through)
*9 1-Arm KB OHS (Right)(mod: 1-Arm KB Thruster)
*12 1-Arm KB Push Press (Right)
*3 Turkish Get-Up (Left)
*9 1-Arm KB OHS (Left)
*12 1-Arm KB Push Press (Right)

Monday, July 20, 2015

"Hot, Humid, and Horribly Hard"



(inspired by CrossFit West Coast’s WOD for 7/13/15)(equip: WB, SB, KB, Barbell, Pull-Up Bar, HSPU Set-Up)

WOD A: (0:00 - 20:00)
(0:00 - 6:00)
6 min. AMRAP -
400m Run (= 0 reps)
45 Wall Ball (20/14)
35 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)
25 Push-Up
15 Jerk (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

(6:00 - 8:00)
~2 min. REST~

(8:00 - 20:00)
Then, start over, and complete WOD A “AFAP” (As Fast As Possible) (12:00 cap)

WOD B: (20:00 - 40:00)
(20:00 - 26:00)
6 min. AMRAP -
100 Double-Under (sub: 100 Singles + 25 Broad Jump)(= 0 reps)
45 Ball Slam (30/20)
35 Hang Power Clean (c: 135/95, p: 115/75, m: 95/65, f: 65/45)
25 Burpee
15 alt. KB Snatch (c: 70/53, p/m: 53/35, f: 35/26)

(26:00 - 28:00)
~2 min. REST~

(28:00 - 40:00)
Then, start over, and complete WOD B AFAP (12:00 cap)

WOD C: (40:00 - 60:00)
(40:00 - 46:00)
6 min. AMRAP -
400m Run (= 0 reps)
45 KB Goblet Squat (c: 70/53, p/m: 53/35, f: 35/26)
35 Chin-Up
25 Handstand Push-Up
15 Pressing Snatch Balance (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

(46:00 - 48:00)
~2 min. REST~

(48:00 - 60:00)
Then, start over, and complete WOD C AFAP (12:00 cap)

———————

Friday, July 17, 2015

"Follow the Wacky Pattern" (Ever-Changing Rep Assignments)



15 min. AMRAPs of the following pattern:
5 x   A
10 x B
15 x C
5 x   B
10 x C
15 x A
5 x   C
10 x A
15 x B
…back to the beginning and repeat, etc.

(0:00 - 15:00)
WOD 1: 15 min. AMRAP -
A = Pull-Up
B = Push-Up
C = Air Squat

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

(15:00 - 20:00)
~5 min. rest~

(20:00 - 35:00)
WOD 2: 15 min. AMRAP -
A = Cal Row OR # x 10m Shuttle Run
B = Med Ball Squat Clean (20/14)
C = KB Swing (c: 70/53, p: 53/35, f: 35/26)

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

(35:00 - 40:00)
~5 min. rest~

(40:00 - 55:00)
WOD 3: 15 min. AMRAP -
A = Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/45)
B = Push Press (c: 115/85, p: 95/65, f: 65/45)
C = Back Squat (c: 115/85, p: 95/65, f: 65/45)

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)


WHITEBOARD:
a) Total Reps for each WOD (3 separate scores)
AND

b) Sum of Rep Scores of all 3 WODs (grand total)

Monday, July 13, 2015

"'Row, Row, Row Your Boat' for 50:00"



50 min. AMRAP w/ Partner -
P1: 2 Rounds -
*2 DB Man Maker (c: 25’s/20's, p: 20’s/15's, f: 15’s/10's)
*4 Burpee
*6 Box Jump (c: 30”/24,” p/f: 24”/20”)
P2: Max Effort Row for meters
~switch duties every time 2 Rounds are completed~

SCORE = Total Meters Rowed as a team


*NOTE also on Whiteboard: a) 1st team to 20 rounds, b) 1st team to 5,000m, c) 1st team to 30 rounds, AND d) 1st team to 10,000m

Friday, July 10, 2015

"Built-In Rest Usually Means Death"



~modified version of a CROSSFIT S3 WOD (by Eric White)~

5 Rounds For Time/ 60 Min. AMRAP -
*400m Row
*20 Wall Ball (20/14)
*20 Ball Slam (30/20)
*20 KB Swing (c: 70/53, p: 53/35, f: 35/26)
*20 Toes-2-Bar 
*20 Burpee
~4 min. REST b/w rounds~


(each round should be a sprint; try to match/ beat your Round 1 time in all subsequent rounds)

Wednesday, July 8, 2015

"On-Off Relationship with the Boys"


For Overall Time OR Total Reps Completed (60:00 cap) -
*30 sec. ON/ 30 sec. OFF through the 3 Hero WODs listed below*

-athletes may proceed through WODs in any order desired-

A) “DT”
5 Rounds -
*12 Deadlift (155/105)
*9 Hang Power Clean (155/105)
*6 Push Jerk (155/105)

~no assigned rest~

B) “Josh”
21 Overhead Squat (95/65)
42 Pull-Up
15 Overhead Squat (95/65)
30 Pull-Up
9 Overhead Squat (95/65)
18 Pull-Up

~no assigned rest~

C) “Coe”
10 Rounds -
*10 Thruster (95/65)
*10 Ring Push-Up

Tuesday, July 7, 2015

"The Brain's Still on Vacation, But the Body's NOT"



A) FOR TIME -
2 Rounds -
*400m Run
*20 Hang Power Clean (c: 135/95, p: 95/65, f: 65/35)
~no rest~
2 Rounds -
*400m Run
*10 Power Clean (c: 155/115, p: 135/95, f: 75/45)
~no rest~
2 Rounds -
*400m Run
*5 Squat Clean (c: 185/135, p: 155/115, f: 95/65)

~3-5 min. REST~

B) FOR TIME -
2 Rounds -
*50 Double-Under (sub: 50 Singles + 25 Tuck Jump)
*20 Hang Power Snatch (c: 95/65, p: 75/45, f: 65/35)
~no rest~
2 Rounds -
*50 Double-Under (sub: 50 Singles + 25 Tuck Jump)
*10 Power Snatch (c: 135/95, p: 95/65, f: 75/45)
~2 rounds~
2 Rounds -
*50 Double-Under (sub: 50 Singles + 25 Tuck Jump)
*5 Squat Snatch (c: 155/115, p: 115/85, f: 95/65)

————
FINISHER:
FOR TIME: 
50 DB “Cluster” Burpee (DB Push-Up + Squat Clean-Thruster)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)