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.

Monday, August 31, 2015

"How Many Ways Can Erin Hide 'Karen?'"



For Overall Time (60:00 cap) OR Total Reps -
(15:00 cap per WOD)

A) (move on by 15:00)
50-40-30-20-10 x Double-Under (sub: Lat Bar Hop)
50-40-30-20-10 x Wall Ball (20/14)

~rest as desired~

B) (move on by 30:00)
500m-400m-300m-200m-100m Run
25-20-15-10-5 x Behind-the-Neck Push Press (c: 115/85, p: 95/65, m: 75/45, f: 65/35)

~rest as desired~

C) (move on by 45:00)
500m-400m-300m-200m-100m Row
25-20-15-10-5 x Toes-2-Bar

~rest as desired~

D) (time called at 60:00)
50-40-30-20-10 x Double-Under (sub: Lat Bar Hop)
50-40-30-20-10 x Ball Slam (30/20)

BONUS WOD (for those who finish the above WODs sub-45:00) -
50m-40m-30m-20m-10m Handstand Walk (sub: DB Bear Crawl (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s))
5-4-3-2-1 x Muscle Up (sub: 2x # Ring Row + 2x # Ring Dip)
     *OR: you may choose to sub the Bonus WOD for any of the WODs A thru D above

Friday, August 28, 2015

"Rankel, Hold My Ankles"



“Rankel, Hold My Ankles!”
For Overall Time (45:00 Cap) -
BUY IN: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

~no rest~

20 Min. AMRAP (“Rankel”) -
6 Deadlift (225/155)
7 Burpee-Pull-Up
10 KB Swing (70/53)
200m Run (sub: 250m Row)(= 20 reps)

~no rest~

BUY OUT: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

*Each team keeps track of its own time.  Begin the 20 min. AMRAP  as soon as your team completes the 1st Wheel Barrow.  Note time for Part A of score as soon as team completes the final Wheel Barrow.

*Each member of the team works as an individual at the AMRAP ("Rankel" = a Hero WOD).  Part B of the score will be the sum of each individual’s completed Rounds + Reps of “Rankel.”

SCORE = a) Time to Complete “Rankel, Hold My Ankles” AND b) Sum of Individuals' Rounds + Reps of “Rankel”
————-


PARTNER FINISHER:
“Partner ‘Karen’ Plus”
For Time -
150 Partner Wall Ball (20/14)
*@ Every Break: 1 Rope Climb (15') per person 

Wednesday, August 26, 2015

"The Smokin' Unbroken Workout"



A) (0:00 - 15:00)
12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Thruster (c/p/m: 95/65, f: 65/35)
SCORE = Total Sets of Unbroken Reps

——
no REST
——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  
SCORE = Total Reps Accumulated
——
1 min. REST
——

B) (15:00 - 30:00)
12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Pull-Up (mod: Ring Row)
SCORE = Total Sets of Unbroken Reps

——
no REST
——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  
SCORE = Total Reps Accumulated
——
1 min. REST
——

C) (30:00 - 45:00)
12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Burpee
SCORE = Total Sets of Unbroken Reps 

——
no REST
——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  
SCORE = Total Reps Accumulated
——
1 min. REST
——

D) (45:00 - 59:00)
12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Hang Power Clean (c/p/m: 95/65, f: 65/35)
SCORE = Total Sets of Unbroken Reps

——
no REST
——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  
SCORE = Total Reps Accumulated


FINAL SCORE:

  1. Total Sets of Unbroken Thruster (A)
  2. Total Sets of Unbroken Pull-Up (B)
  3. Total Sets of Unbroken Burpee (C)
  4. Total Sets of Unbroken Hang Power Clean (D)
  5. Total Reps of Double-Under accumulated over 8 minutes

Monday, August 24, 2015

"Is There Anybody Out There...Who Can Get 3 Rounds??"



Throwing down the gauntlet, 7:30pm CC...
Nobody this morning was able to come close to getting 3 rounds of either of these AMRAPs.  What about you guys?  Anybody out there who can get 3 rounds of each?


A)
25 Min. AMRAP - 
10 Shoulder-2-OH (c: 155/105, p: 135/95, m: 95/65, f: 65/45)
100m Run
20 Back Squat (c: 155/105, p: 135/95, m: 95/65, f: 65/45)
200m Run
10 alt. KB Snatch (c: 70/53, p: 62/44, m: 53/35, f: 35/18)
100m Run
20 KB Sumo Deadlift High Pull (c: 70/53, p: 62/44, m: 53/35, f: 35/18)
200m Run

~5 min. REST~

B)
25 Min. AMRAP -
10 Handstand Push-Up
10 cal Row
20 Burpee
20 cal Row
10 Box Jump Over (c: 30/24, p/m: 24/20, f: 20/16)
10 cal Row
20 Toes-2-Bar
20 cal Row

Friday, August 21, 2015

'Midline Monster' + 'L-1 Lunch WOD'


"Midline Monster"

30 min. AMRAP -
300m Row
6 (3 ea.) Turkish Get-Up + 3 1-Arm KB Push Press @ mid-point of ea. repetition
9 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

-5 min. rest-

Coaches’ Lunch WOD at the L-1 Cert:
For Time -
400m Run 
50 Double-Under (sub: 50 Singles + 50 Lat Bar Hop)
50 Wall Ball (20/14)
50 Box Jump (24/20)
50 GHD Sit-Up (sub: T2B)
50 Double-Under (sub: 50 Singles + 50 Lat Bar Hop)
400m Run

Wednesday, August 19, 2015

A + B = Speed + Volume



A)
EMOM For 5 Min (0:00 - 5:00): 125m Row Sprint + 10 Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-1 min. REST/ Transition-

EMOM For 5 Min (6:00 - 11:00): 100m Run + 10 Tuck Jump
(NOTE: Athletes should shorten the distance and/ or cut the reps if struggling to finish each minute with time to spare/ rest, instead of cutting out entire rounds)

-4 min. rest (11:00 - 15:00)-

(NOTE: Coach will start a new clock at the 15:00 mark to run for the remainder of the workout)
—————
B)
For Overall Time (45:00 cap) -
6 Rounds (f: 3 Rounds) -
3 Hang Power Snatch (c: 135/95, p: 115/75, m: 95/65, f: 65/45)
6 Bar-Facing Burpee

-rest as desired-

8 Rounds (f: 4 Rounds) -
4 Clean and Jerk (c: 135/95, p: 115/75, m: 95/65, f: 65/45)
8 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)

-rest as desired-

10 Rounds (f: 5 Rounds) -
5 Plate Ground-to-Overhead (45/25)
10 OH Plate Lunge (45/25)

Monday, August 17, 2015

"Annie, Are You OK?"



found & suggested by Sarah (modified by Erin…and made worse, of course):
"Annie, Are You OK?”
21-15-9 For Time:
Row (for calories)
Squat Clean (95/65)
Thruster (95/65)
SDHP (95/65)
Toes-2-Bar
Burpee

*Every 4 Min. (& at the 0:00): 200m Run 
(0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00, 32:00, 36:00, 40:00, etc.)
———

~Rest 3-5 min.~

———

FINISHER:
10 min. AMRAP -
“Super Cindy” (She’s A-OK)
5 Pull-Up 
10 Push-Up
15 Air Squat
20 Double-Under (sub: 20 Singles + 20 Virtuals)

Friday, August 14, 2015

"'Santiago' and the Sinister Sevens"



“Santiago”
7 RFT (45:00 cap) -
18 DB Hang Squat Clean (*c: 35’s/25’s, p: 25’s/20’s, f: 20’s/15’s)
18 Pull-Up
10 Power Clean (*c: 135/95, p: 115/75, m: 95/65, f: 65/35)
10 Handstand Push-Up

~5 min. rest~ 

7 min. EMOM -
5 OHS (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
AMRAP In Remaining Time: Ring Dip

SCORE = Total # Ring Dips

~1 min. rest~

7 min. EMOM -
5 Thruster (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
AMRAP In Remaining Time: KB SDHP (c: 70/53, p: 53/35, f: 35/26)

SCORE = Total # KB SDHP

Wednesday, August 12, 2015

"I Love Leftovers"



Within 8 Minutes:
*400m Run
*30 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)
AMRAP In “Leftover” Time: Burpee Broad Jump 

~2 min. rest~

Within 8 Minutes:
*500m Row
*20 ea. Pistol
AMRAP In “Leftover” Time: Burpee Pull-Up

~2 min. rest~

Within 8 Minutes:
*c: 200, p/m: 100 Double-Under, f: 200 Singles + 50 Tuck Jump
*10 Evil Wheel + Squat Clean (c: 155/105, p/m: 135/95, f: 95/65)
AMRAP In “Leftover” Time: Slam Ball Burpee (30/20)

~2 min. rest~

Within 8 Minutes:
*400m Run
*30 Toes-2-Bar
AMRAP In “Leftover” Time: Barbell Burpee (On-the-Bar Push-Up + Clean and Jerk)(c: 155/105, p/m: 135/95, f: 95/65)

~2 min. rest~

Within 8 Minutes:
*500m Row
*20 alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/18)
AMRAP In “Leftover” Time: Burpee-Lateral Hop over KB

~2 min. rest~

Within 8 Minutes:
*c: 200, p/m: 100 Double-Under, f: 200 Singles + 50 Tuck Jump
*10 Pull-Over (sub: 20 C2B Pull-Up + 20 K2C)
AMRAP In “Leftover” Time: Wall Walk Burpee



SCORE = Total “Leftover” Burpees Completed 

Monday, August 10, 2015

"Super 'S' (Strength + Skill)"



(0:00 - 10:00)
10 min. AMRAP -
1 Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
4 Burpee-Lateral Bar Hop

(10:00 - 12:00)
~2 min. rest~

(12:00 - 22:00)
10 min. AMRAP -
1 “Latch” Complex (1 Squat Snatch + 1 ea. OH Lunge)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)
4 Reverse Burpee (Deck Squat + Tuck-Up to Handstand (mod: DS + Kick to HS vs. Wall))

(22:00 - 24:00)
~2 min. rest~

(24:00 - 34:00)
10 min. AMRAP -
1 Step-Up Curtis P (1 Power Clean + 1 ea. Front Rack Step-Up + 1 Push Press)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)(20”)
4 Strict Pull-Up

(34:00 - 36:00)
~4 min. rest~

(38:00 - 48:00)
10 min. AMRAP -
1 Deadlift (80-90% 1RM)
4 Box Jump (c: 30/24, p/m/f: 24/20)

(48:00 - 50:00)
~2 min. rest~

(50:00 - 55:00)
5 min. AMRAP -
1 MB Squat Clean (20/14)
4 Wall Ball (20/14)


SCORE = a) Total Rounds of all AMRAPs + Extra Reps; b) Deadlift Load

Friday, August 7, 2015

"Mayhem y Mas"



(inspired by a combo of 2 modified and expanded CrossFit Mayhem WODs)
For Time (60 min. cap) -
80 cal Row
40 Shoulder-2-Overhead (c: 155/105, p: 135/95, m: 115/75, f: 95/65)
80 Romanian Deadlift (c: 155/105, p: 135/95, m: 115/75, f: 95/65)

-no rest-

3 Rounds -
50 Wall Ball (20/14)
100 Double-Under (sub 1: 100 Lat Bar Hop OR sub 2: 100 Singles + 50 Tuck Jump)

-no rest-

80 cal Row
40 Hang Power Clean (c: 155/105, p: 135/95, m: 115/75, f: 95/65)
80 Burpee

Wednesday, August 5, 2015

"300 Reps a Round"



60 Min. AMRAP -
50 Behind-the-Neck Thruster (c: 115/75, p: 95/65, m: 75/45, f: 65/35)
50m c: Handstand Walk, p/m/f: DB Bear Crawl (c: 25’s/20’s, p/m: 20’s/15’s, f: 15’s/10’s)
40 Pull-Up
40m c: HS Walk, p/m/f: DB Bear Crawl
30 Front Squat (c: 135/95, p: 115/75, m: 95/65, f: 75/45)
30m c: HS Walk, p/m/f: DB Bear Crawl
20 DB Man Maker (c: 25’s/20’s, p/m: 20’s/15’s, f: 15’s/10’s)
20m c: HS Walk, p/m/f: DB Bear Crawl
10 Clean & Jerk (c: 175/115, p: 155/105, m: 1355/95, f: 95/65)
10m c: HS Walk, p/m/f: DB Bear Crawl

-@ completion of 1 round: start over IN REVERSE; work until time is called-


SCORE = Total Reps Completed in 60:00 (10m = 10 reps)(1 round = 300 reps)

Monday, August 3, 2015

"Dirty Thirties"



A: For Time (30:00 cap)(shortened CrossFit Mayhem WOD) -
1500m Row
-1 min. rest-
250m Row Sprint
-2 min. rest-
1000m Row
-1 min. rest-
250m Row Sprint
-2 min. rest-
500m Row
-1 min. rest-
250m Row Sprint

~3-5 min. REST~

B: For Time (30:00 cap) -
21-15-9 x Deadlift (c: 225/155, p: 185/135, f: 135/95)
15-12-9 x Squat Clean (c: 135/95, p: 95/65, f: 65/45)
9-6-3 x Jerk (c: 135/95, p: 95/65, f: 65/45)

~no rest~

21-15-9 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/18)
15-12-9 x Handstand Push-Up (Rx = 1 AbMat + 2x 25# Plates)
9-6-3 x Snatch Balance (c: 135/95, p: 95/65, f: 65/45)

Coaches’ Note: 1/2 of class begins with WOD A; 1/2 begins with WOD B.