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, July 30, 2011

All of the Video Is Uploaded!


The YouTube channel, "Erin Borchard Fitness," is up and running...and is officially up to date with all video we've filmed thus far: 10 workouts, several Challenges of the Week, an introductory video, plus some review of form and basic moves.  Check it out now and weekly, as we will continue to update it regularly.  http://www.youtube.com/erinborchardfitness

Erin's Group Exercise Schedule for Week of 8/1 - 8/7



  • Monday (8/1) 11:15am - Total Strength @ Siskey YMCA (Room 1)
  • Monday (8/1) 5:30pm - BridgeHampton Bootcamp @ BridgeHampton Clubhouse parking lot ($10)
  • Tuesday (8/2) 9:45am - Athletic Conditioning + Yoga/ Strength @ Harris YMCA (Gym)
  • Wednesday (8/3) 9:30am - Total Strength @ Siskey YMCA (Room 2)
  • Wednesday (8/3) 5:30pm - Total Strength Extreme @ Morrison YMCA (Dhaliwal Room)
  • Friday (8/5) 6:30am (time change this week) - BridgeHampton Bootcamp @BridgeHampton Clubhouse parking lot ($10)
  • Saturday (8/6) 8am - Cardio Strength @ Siskey YMCA (Room 2)
  • Sunday (8/7) 12:45pm - Cardio Strength Challenge @ Harris YMCA (upstairs Group Ex Room)

Harris YMCA - Power Hour Workout Breakdown

This is what I taught this morning:

Equipment: Light Dumbbells, Heavy Dumbbells, Mat


WARM-UP:
3 Rounds -
*30 sec. x Weighted Jumping Jacks (overhead press w/ light DBs)
*30 sec. x Cross-Body Punch (in low sumo squat, torso twist while punching light DBs across body)

ABS:
1 min. - 45 sec. - 30 sec.:
*Weighted Single-Leg Pike-Ups (on back w/ light DBs in hands, alt. legs single-leg toe touches)
*Plank + Side Knee Touches (plank position w/ hands on light DBs, lift one leg and bend knee (a la doggie taking a pee pee), touch DB to knee)

OUTDOOR CONDITIONING: (w/ heavy DBs)
#1:
*30 x DB Squat Clean + Overhead Press (challenge: Clean and Jerk (add jump during OH press))
*3 x Sprint there/ back (long length of soccer field)
*20 x DB Squat Clean + Press
*2 x Sprint there/ back
*10 x DB Squat Clean + Press
*1 x Sprint there/ back

#2:
*30 lengths x Fwd. Bear Crawl up small hill/ Run down (up and down hill = 2 reps; 30 lengths = 15 x up and down hill) (challenge: do w/ Heavy DB in ea. hand)
*3 x Sprint there/ back (long length of soccer field)
*20 lengths x Fwd. Bear Crawl up hill/ Run down
*2 x Sprint there/ back
*10 lengths x Fwd. Bear Crawl up hill/ Run down
*1 x Sprint there/ back

INDOOR CONDITIONING:
#1:
8 Round Tabata (1 Round = 20 sec. of exercise A; 10 sec. of exercise B)
*Exercise A: Single Leg Burpee + Single Leg Frog Hop (20 sec.) (alt. legs ea. round)
*Exercise B: Hold Single Leg Squat (10 sec.)

#2:
8 Round Tabata (1 Round = 20 sec. of exercise A; 10 sec. of exercise B)
*Exercise A: Backward Sprint (tiny steps, stay low) (20 sec.)
*Exercise B: Hold Plank OR Push-Up (10 sec.)

STRETCH

Friday, July 29, 2011

Fitness Video #10 - Workout Breakdown


This one should post to my new YouTube channel later this afternoon (http://www.youtube.com/erinborchardfitness).  Below is the written workout breakdown.  It is based off of the CrossFit "Chipper" concept.  As defined and explained in the CrossFit Journal:

"The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.  The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has [multiple] elements, both are likely to be featured."


Once you start an exercise in the chipper, you must complete the total number of reps assigned to it.  Only once you complete all reps of an exercise may you move onto the next exercise in the list.


THE KICKER: While working your way through MY chipper, you must stop every minute on the minute to drop and complete 4 burpees.  Once you finish your 4 burpees, start back at the chipper right where you left off (back to the very next rep of the same exercise in the list of tasks).





CHIPPER: (4 Burpees on the minute every minute)
  • 10 x Sprint there/ back (use the long length of a basketball court (94 ft.); or estimate a similar distance at home in your yard or neighborhood (maybe 1/2 of a neighborhood block))
  • 20 x Lunge Jump Right/ Lunge Jump Left/ Sumo Squat Jump
  • 30 x Superman Push-Up (modification: no leg lift, just alternating arm lifts; push-up on knees)
  • 40 x 180 Degree Jump Squat
  • 50 ea. leg x Single-Leg Side-to-Side Agility Hop (modification: 100 x Dbl-Leg Hops)
**REST and RECOVER ~3-5 min.
HALF CHIPPER: (2 Burpees on the minute every minute)
  • 5 x Sprint there/ back
  • 10 x Lunge Jump Right/ Lunge Jump Left/ Sumo Squat Jump
  • 15 x Superman Push-Up
  • 20 x 180 Degree Jump Squat
  • 25 ea. leg x Single-Leg Side-to-Side Agility Hop

Today's Cardio Strength Class at the Harris YMCA



WARM-UP:
2 Rounds - 
*30 sec. x Jack (challenge: weighted w/ 1 Medium DB moving OH)
*30 sec. x R Lunge-Drive Up (challenge: weighted w/ 1 Medium DB on R shoulder)
*30 sec. x L Lunge-Drive Up (challenge: weighted w/ 1 Medium DB on L shoulder)
ABS:
2 Rounds - 
*30 sec. x Banana-Ups (mini pike-ups)
*30 sec. x R Side-Ups
*30 sec. x Superman-Ups
*30 sec. x L Side-Ups
MAIN SET:
-2 Rounds of 4 Exercises (2 Strength, 2 Cardio); 60s. ea. Rnd.1; 45s. Rnd.2
-Equipment: Mat, 2 Gliders (or paper plates), Heavy and Medium Weights (dumbbells (DBs))

#1: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (cardio) Hamstring Runners (back bridge w/ heels on gliders, run feet in and out)
  • (strength) Step-Back Lunge + Overhead Press
  • (cardio) 4 step Side-to-Side Run; 6 step High-Knee Run Bkwd.
  • (strength) Bent-Over Rear Row

#2: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (c) Side Shuffle-Shuffle-Squat (w/ 1 DB held chest-high by both hands, drop DB toward floor on squat)
  • (s) Pillar Lunge (switch legs 1/2 way thru)(lunge fwd then bkwd w/ same leg, never touch leg in between)
  • (c) Mountain Climb Glide in Elbow Plank
  • (s) Supine Bridge Single-Leg Side Swipe (switch legs 1/2 way)(back bridge up w/ glider under 1 heel, w/ straight leg glide leg out sideways and back in)

#3: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (c) Standing Quick Feet - 5 sec. Regular - 5 sec. Wide - 5 sec. R Leg in front - 5 sec. L Leg in front
  • (s) Side Lunge Leg Lifts (switch legs 1/2 way)(all the way down in side lunge, put fingers on floor, lift straight leg)
  • (c) Jumping Jack to Squat
  • (s) Pike Plank + alt. arms Single Arm Rear Row + Triceps Extension (1 DB in ea. hand)

#4: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (c) 180 Degree Jump Squat (squat - jump up and turn 180 degrees - land and repeat)(modification: squat and pivot)
  • (s) Dumbbell Bear Crawl 4 steps Fwd. and 4 steps Bkwd. (1 DB in ea. hand)
  • (c) Side-to-Side Glide Lunge (1 glider under each foot; side lunge R, come center, side lunge L)
  • (s) Elbows-on-Knees Squat + DB Bicep Curl (stay down in low sumo squat entire time)

STRETCH:

New YouTube Channel for Erin's Fitness Videos





FINALLY!!!  Now you can find my growing online fitness video library with ease.  We are still in the process of uploading our older workout videos, but a few are already up and running.  New videos will air weekly or biweekly.  Be sure to click the "See All" button to view each and every file.  Let me know what you think!  

Watching the videos is a great way to review proper form, to learn some of my tougher moves, and to accustom yourself with my lingo and exercise terminology.

Happy YouTubing!

Wednesday, July 27, 2011

Thursday's Athletic Conditioning Class (Harris Y)

WARM-UP:
3 Rounds - 
*30 sec. x Jack
*30 sec. x Low Jack
*30 sec. x Low Jack + Sumo Hop
*30 sec. x Plank Jack
ABS:
3 Rounds -
*30 sec. x Gliding Plank Tuck-Ins
*30 sec. x Supine Tuck-Ups
3 Rounds - 
*30 sec. x Gliding Plank Pike-Ins
*30 sec. x Supine Pike-Ups (modification: alternating Single-Leg Pike-Ups)
OUTDOOR - 3 Rounds: 3 Min. AMRAP/ 1 Min. REST
-Equip: Heavy DBs, 2 Cones 
#1: set cones ~50 ft. apart
*1 x DBs Push-Up to 1 x DBs Squat Swing Frog Hop
*2 x DBs Push-Up to 2 x DBs Squat Swing Frog Hop
*3 x DBs Push-Up to 3 x DBs Squat Swing Frog Hop
*OH Lunge there - drop DBs
*Sprint to Start and back to DBs
-repeat above for 3 min.; when next round starts, begin where you left off
#2: set cones ~25 ft. apart (short length of basketball court)
*1 x Burpee - Sprint there/ back 1x
*2 x Burpee - Sprint there/ back 2x
*3 x Burpee - Sprint there/ back 3x
...etc. for 3 min. duration; when next round starts, begin again at 1 Burpee/ 1 Sprint
INDOOR - 3 Rounds: 2 Min. AMRAP/ 30 sec. REST
#1:
*6 x Ninja Step-Up (step-up from knees to low squat, back down to knees on heels)(challenge: w/ DBs on shoulders)(alt. lead leg ea. rep)
*6 x Superman Push-Up (push-up to opp. arm/ opp. leg lift)(modification: on knees)
#2:
*8 x Slide-Under Squat Thruster (squat, slide to one side as if going under a table, OH press on up)
*8 x Bent-Over Fly (challenge: 4 ea. x Single-Leg)
#3:
*5 x Dive Bomber (diving fwd. and bkwd.)
*10 x Elbows-on-Knees Squat Hold + Bicep Curl

"The Four" - Siskey's 9:30am Total Strength Class



“The Four”
WARM-UP: 4 minutes
2 Rounds -
*30 sec. x Jumping Jack
*30 sec. x Low Jack
*30 sec. x Low Jack + Sumo Hop
*30 sec. x Plank Jack
ABS:
4 Rounds -
*30 sec. x Banana Rock (on back w/ shoulders and feet elevated, rock back n forth shoulders to hips)
*30 sec. x Superman Rock (on belly w/ shoulders and feet elevated, rock back n forth shoulders to hips)
THE FOUR: 4 Rounds, 4 Exercises, 4 Reps Ea.
*4 x R-Leg Split Squat Plyo (full 1/2 circle) (challenge: Front Rack DBs)
*4 x L-Leg Split Squat Plyo
*4 x Right: 2x S-L DB Push-Up to S-L Hop In to 2x S-L Dead Lift (mod: D-L, walk-in)
*4 x Left: 2 x S-L DB Push-Up to S-L Hop In to 2x S-L Dead Lift
4 Rounds- w/ body bar
*4 x Behind-the-Neck Thruster
*4 x Overhead Lunge
THE FOUR:
*4 ea. x Slide-Under Squat Thruster (R AND L = 1 Rep)
*4 ea. x Lunge-Lean-Triceps Ext.-Straighten-Return Center-Switch Legs
*4 ea. x Superman Push-Up (p-u to opp. arm/ leg extension) (R AND L arm = 1 Rep)
*4 x Full Sit-Up w/ 1 DB Overhead - finish w/ DB Center, at Right Hip, and at Left Hip
4 Rounds- w/ body bar
*4 x Behind-the-Neck Thruster
*4 x OH Lunge
THE FOUR: w/ KB (nonstop!)
*4 x KB Swing Center-Right Eyebrow-Left Eyebrow
*4 x KB Swing Regular-R Rear Leg Lift-L Rear Leg Lift
*4 ea. x Squat Wood Chop (all R, then all L)
*4 ea. x Step-Back Lunge Chop
4 Rounds- w/ body bar
*4 x Behind-the-Neck Thruster
*4 x OH Lunge
THE FOUR:
*4 x Front Squat
*4 x Thruster
*4 ea. x Pillar Lunge
*4 ea. x SDLHP + Leg Lift
4 Rounds- w/ body bar
*4 x Behind-the-Neck Thruster
*4 x OH Lunge

Tuesday, July 26, 2011

Erin's Group Ex Schedule: 7/26 - 7/31



  • Wednesday, 7/27 - 9:30am Total Strength (Siskey YMCA, Room 2)
  • Wednesday, 7/27 - 4:30pm QuickFit (Morrison YMCA, Dhaliwal Room) - last one ever!
  • Wednesday, 7/27 - 5:30pm Total Strength Extreme (Morrison YMCA, Dhaliwal Room)
  • Thursday, 7/28 - 9:45am Athletic Conditioning (Harris YMCA, Gymnasium)
  • Friday, 7/29 - 6am BridgeHampton Bootcamp
  • Friday, 7/29 - 8:30am Cardio Strength (Harris YMCA, Gymnasium)
  • Friday, 7/29 - 9:45am Athletic Conditioning (Harris YMCA, Gymnasium)
  • Saturday, 7/30 - 9am Power Hour (Athletic Conditioning) (Harris YMCA, Gymnasium)
Light week for me!  Check out the blog for lots of at-home workouts all week long.

Plyo Progression Plus

WARM-UP:
*60-50-40-30-20-10 sec. x Side-to-Side Gliding Plank Tuck-Ins (tuck both feet up to the side of one hand, back to plank, then tuck both feet up to side of other hand, repeat)
*6-5-4-3-2-1 x 1/2 Wall Climb to 4x Single-Leg Rear Leg Lifts (start on belly on floor, push-up, then walk your feet up a wall until body is parallel to floor, creating a perfect table top, then alternate lifting 1 leg ~6 in. up w/ foot flexed; return to belly on floor b/w ea. rep)
BOX JUMP PROGRESSION:
2 Rounds -
*10 ea. x Single-Leg Low Box Jump (i.e. 1 step of a staircase, bench w/ 2 risers ea. side, OR 12-14 in. plyo box) 
*10 x Burpee Box Jump - Medium Box (i.e. 2 steps of a staircase, bench w/ 4 to 6 risers ea. side, OR 20 in. plyo box)
*10 x Super High Box Jump (i.e. 3 steps of a staircase, bench w/ 6 to 8 risers ea. side, OR ~24 in. plyo box)
STRENGTH: (Super Heavy Dumbbells (DBs) (i.e. 15 - 25 lbs.))
25-20-15-10-5 x:
*DB Squat Clean 
*R Palm-In Single-Arm Push Press
*L Palm-In Single-Arm Push Press
*Sumo Dead Lift High Pull w/ 1 Heavy DB
BOX JUMP PROGRESSION:
2 Rounds -
*10 ea. x Single-Leg Low Box Jump
*10 x Burpee Box Jump - Medium Box
*10 x Super High Box Jump
ABS:
4 Rounds -
*30 sec. x Banana Rock (on back w/ feet elevated and arms overhead (modification: hands beneath tush), hollow body position, rock body like a boat from shoulders to hips back and forth)
*30 sec. x Superman Rock (on tummy w arms and feet elevated, rock body like a boat from chest to hips back and forth)
STRETCH:

Monday, July 25, 2011

Super Sprint-Backs



I just filmed my 8th and 9th online fitness videos this afternoon.  Below is the workout breakdown for "Erin Borchard Fitness Video #8," soon to be published on my new YouTube channel (I'll let you know as soon as it airs).

"Super Sprint-Backs"
Use the short length of a basketball court - from sideline to sideline (measures 50 ft.), OR do the workout at home using the length of your kitchen, your driveway, or even part of your backyard grass.  Find an approximately 50 foot straightaway stretch, and go to town!  Perform the traveling strength exercise for the 50 ft. distance there; sprint the 50 ft. distance back.

No equipment necessary.  Only rest comes between each of the five sets of 10 rounds (limit rest to 1-2 minutes per rest interval).

  • 10 Rounds: Burpee Frog Hop Fwd. there/ Sprint back
  • 10 Rounds: Walking Lunge there/ Sprint back
  • 10 Rounds: Backward Frog Hop 1/2 way there/ Sprint back
  • 10 Rounds: Side Plank Walk there/ Sprint back (switch direction you face each round)
  • 10 Rounds: Backward Bear Crawl there/ Sprint back

100 Burpee Challenge WITH a Medicine Ball



Find a straightaway length in your neighborhood (maybe even your driveway will do) that measures about 100 yards.  Perform your burpees always at one end of that length.  Between each of the 10 sets of 10 burpees, run with your medicine ball the length of that straightaway and back; on the run there, hold the medicine ball (MB) in both hands directly overhead (try to line your shoulders up with your ears and straighten out your elbows), and on the run back, hold the MB evenly in both hands centered chest-high.  

Limit your rest!  Finish as quickly as possible.  Go breathless!!!

1) 10 x Regular Burpee (push-up, hop in, stand up, jump up)(modification: no push-up OR push-up on knees)

*OH MB Run there/ Chest-High MB Run back
2) 10 x MB Burpee (perform push-up part of burpee with hands on MB, hop in, stand up and pick MB up and press it overhead) (modification: no push-up, just squat-thrust-jump w/ MB)

*OH MB Run there/ Chest-High MB Run back
3) 5 ea. leg x Single-Leg Burpee (perform entire burpee on 1 leg)

*OH MB Run there/ Chest-High MB Run back
4) 10 x Burpee Jack (during the push-up, straddle your legs out and in (like in a jumping jack), hop in, stand, and do a jumping jack on the end of the burpee, instead of jumping up)

*OH MB Run there/ Chest-High MB Run back
5) 10 x Decline Curb Burpee (find a curb, place hands on the street and feet up on the curb (so that you are in decline plank), push-up, hop in and off of curb, stand and jump up)

*OH MB Run there/ Chest-High MB Run back
6) 10 x Crouch Push-Up Burpee (crouch push-up (see photo) to stand and jump up) (challenge: w/ Tuck Jump on end)
Crouch Push-Up Position


*OH MB Run there/ Chest-High MB Run back
7) 10 x Rolling MB Push-Ups (R and L) Burpee (push-up w R hand on MB, roll to L hand and push-up, hop in, pick MB up and jump up w/ MB overhead) (modification: push-ups on knees, may leave MB on ground)

*OH MB Run there/ Chest-High MB Run back
8) 10 x Push-Up to 2 x 180 Jump Squat (regular push-up, hop in, jump squat turning 180 degrees, jump squat turning 180 degrees back)

*OH MB Run there/ Chest-High MB Run back
9) 5 ea. x S-L Burpee (challenge: atop MB)

*OH MB Run there/ Chest-High MB Run back
10) 10 x Regular Burpee (challenge: MB Burpee)
*
OH MB Run there/ Chest-High MB Run back

Sunday, July 24, 2011

Sunday's 2pm Total Strength Class at Morrison Y

"2 Minute Torture"

This was one super tough class I taught this afternoon!...definitely too tough for a hot, lazy Sunday afternoon.  We had a big group of ready-to-go participants, though, and every single one of them made it through.  The beauty of this workout???...you work at your own pace.  See below for the workout breakdown.  

This is definitely a workout to do on your own at home or at the gym.  If at home, substitute the bench with the first stair of a staircase at your house, the mat with two towels double up, and the gliders with paper plates.

Equip: Mat, Bench (2 risers ea. side), Set of Gliders, Heavy Dumbbells (DBs)

WARM-UP:
4 min. AMRAP
*5 x Air Squat
*5 x Hand-Release Push-Up (when chest hits floor @bottom of push-up, lift hands off of the floor)
*5 x Perfect Sit-Up (arms crossed across chest, elbows flat vs. torso, hands glued to top of shoulders, feet flat)
AND
Tabata (8 Rounds - 20 sec. ON/ 10 sec. REST; alternating rounds of the 2 exercises listed below)
*Elbow Plank Mtn. Climb w/ feet on gliders (modification: in hand plank)
*Pendulum (in pike-plank, lift 1 leg directly out to side, high enough so that it is parallel with the floor, switch legs quickly) (see photo for proper execution below)
Pendulum 

MAIN SET: 3 Rounds of 2 min. ON/ 30 sec. OFF AMRAPs ("As Many Rounds As Possible" during your 2 minute work bouts)

#1: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Triangle Push-Up (make a triangle shape with your thumbs and index fingers and push-up) (mod: on knees)
*5 ea. x S-L Squat w/ Heel on Glider (mod: hold onto wall for support, OR toe of non-working foot on floor)
#2: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*6 x Ninja Step-Ups (step up from knees (buns on heels) to a low squat position and back to your knees)(challenge: front rack DBs, step up to bench)
*6 x Sliding Squat Thruster (squat and slide sideways like you are scooting beneath a table, as you come up out of the squat shoulder press DBs overhead, back and forth R and L)
#3: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Dive Bomber - Dip Fwd. and Back (modification: on knees) (see photo below)
*5 x Elbows-On-Knees Bicep Curl in Deep Squat
Dive Bomber
#4: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*6 x Side-to-Side Push-Up Over Bench (single-arm elevated atop bench, push-up, walk over bench w/ hands to elevate other arm)(modification: push-up on knees)
*6 x Step Back Split Squat Thrust (step back lunge + OH press)


#5: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Gliding Plank Jack to Pike-In and Out (glider under ea. foot in plank, straddle legs out/in like a jumping jack, then glide them into a pike position and back out to plank)
*5 x Weighted Sumo Jumping Jack (w/ DBs racked at shoulders hop out to a deep sumo squat, then hop feet into center and stand tall while pressing DBs directly overhead)

STRETCH:

Outdoor Fitness Series (OFS) Monday Evening Boot Camp is Coming Back in September!


I am excited to announce that my Outdoor Fitness Series (OFS) Monday 5:30pm Boot Camp is coming back in September.  The YMCA has teamed up with the Bissell Companies to open a Y branch on site at the Ballantyne Corporate Park.  Throughout the summer and fall, we've been hosting outdoor group exercise classes to fuel excitement for the new branch.  I taught this Monday evening boot camp throughout the early summer months; I sadly had to give it up as the weather heated up and conditions became unsafe for participants.  However, I was just asked by my bosses at the Y to bring this class back beginning in September (1st class will meet just after Labor Day - Sept. 5th).  The class is free to ALL members of the YMCA, regardless of your home branch.  We meet under the big white Brixham Tent (for directions: http://www.go-ballantyne.com/ParkMaps/Parks.aspx).  I will provide all necessary equipment; you just bring your ready self, some water, and maybe a small towel (sweat is inevitable).

Note: Weather must cooperate for this class to actually take place.  Thermometer must read less than 90 degrees (and 40% humidity) by 4:30pm each Monday.  Feel free to call the Ballantyne Village Y's front desk each Monday afternoon anytime after 4:30pm to see if class will, indeed, be taking place (707.716.4680).

Saturday, July 23, 2011

In Air And On Land



WARM-UP:
XFit’s “Flight Simulator” (inspired by my pal, Liz Naum)
Unbroken Rounds of Double Unders (if broken, must repeat that round until unbroken, must pause briefly b/w rounds, complete as quickly as possible) (modification: Regular Jump Rope, but double the reps each round)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
10-8-6-4-2 of: (try to avoid puting the bar/ weights down until entire assignment complete)
*Behind-the-Neck Thruster (55 lb. barbell)(Squat + Shoulder Press w/ barbell racked behind neck)(modification: do regular Thruster w/ heavy DBs)
*Overhead (OH) Lunges (55 lb. barbell)(R and L leg = 1 rep)(modification: do w/ DBs overhead, palms facing inward)
5 Rounds of: (55 lb. barbell OR heavy DBs)

5 ea. x Weighted Split Squat Plyos (barbell racked behind neck OR DBs racked on shoulders or hanging down at sides) (in the bottom of a R-leg lunge position (stay low!!), hop front R-foot out to the R side then back into center, hop R-foot across front of body to L side, hop back to center, then striaghten up)
5 x 2 x Barbell Push-Up to Regular Dead Lift to 2 x R Single-Leg Dead Lift to 2 x L Single-Leg Dead Lift (modification: do your push-ups atop dumbbells, instead)
5 x Dead Hang Pull-Up
5 x Squat Jump up to Bar and Pull-Up
10-8-6-4-2 of: 
*Behind-the-Neck Thruster
*Overhead (OH) Lunges



Friday, July 22, 2011

Tripod Hill Sprints + 6-Round Tabatas

6am BridgeHampton Boot Camp today:

1) ~0.5 Mile Jog w/ 5 Burpees at every neighborhood corner
               (Destination: a VERY steep hill near the back entrance to the neighborhood)

2) Tripod Sprint Up Hill (Sprint up/ down hill 3x, 10 sec. REST only between sprints)

3) 6-Round Tabata (ea. round: 20 sec. ON/ 10 sec. REST) of Plank + Side-to-Side Hop (feet together)

4) Tripod Sprint Up Hill

5) 6-Round Tabata of Pendulum (in pike plank, lift R leg straight out to side, bring center, and quickly switch legs) (challenge: add a pike plank push-up every 4 reps of pendulum)

6) Tripod Sprint Up Hill

7) 6-Round Tabata of Dynamic Squat (stand w/ feet together, hop feet out to deep plie/ sumo squat, hop back in, repeat)

8) Tripod Sprint Up Hill

9) ~0.5 Mile Jog back to neighborhood clubhouse

Thursday, July 21, 2011

Descending Distance Track Workout


Above: The track at Stanford University

Equipment: 400m Track OR Neighborhood Block (1x around should measure about 1/4 mile); 1 Extra Heavy Dumbbell or a Kettlebell (I will use a 25 lb. DB)

ROUND 1:
*30 x DB Squat Swing
*3 x 400m Run
*20 x DB Squat Swing
*2 x 400m Run
*10 x DB Squat Swing
*1 x 400m Run

ROUND 2:
*30 total (15 ea. arm) x Single-Arm Thruster (Squat + S-A Shoulder Press)
*3 x 400m Run
*20 total (10 ea. arm) x S-A Thruster
*2 x 400m Run
*10 total (5 ea. arm) x S-A Thruster
*1 x 400m Run

Note: By the end of this workout, you will have completed 12 laps of the track, which equals 3 miles!!!

I just completed this workout at the local YMCA track (in 88 degree (+ humidity) heat) in just under 30 minutes.  This one was SUPER hard for me.  I rarely do any distance running in my workouts, so I definitely struggle with it.  In this workout, the running was such a challenge for me that the strength portions seemed like active recovery breaks.  Push your pace here.  Because the run is broken up, you should be able to maintain speed (near sprint)...by the end you will have run a FAST 3 miles (high intensity endurance).

Wednesday, July 20, 2011

ErinLingo-English Dictionary


I was recently asked by a blog follower/ friend of mine to post definitions of some of my most frequently used (and very confusing) exercise names and abbreviations.  So, much like the Spanish-English dictionary I used so much in high school, I'm going to list some definitions of my oft-used fitness lingo.  I'll try to add to it consistently as misunderstood lingo continues to arise.  We'll call it the "ErinLingo-English Dictionary."  Hope this helps!

Email me when you don't understand something I've posted; I'll define it for you, explain it in detail, and then post it right here.  I will leave a bookmark tab on the left side of the blog homepage so that you can easily navigate to the dictionary at will.

ErinLingo-English Dictionary
ABBREVIATIONS:
*DBs = Dumbbells (DB = Dumbbell)
*MB = Medicine Ball
*P-U = Push-Up
*SDLHP = Sumo Dead Lift High Pull
*S-T-J = Squat-Thrust-Jump (= a burpee without a push-up; = hop out to plank-hop in-stand-hop up)
*OH = Overhead (i.e. OH Lunge)
*D-U = Double Unders (when jumping rope, turn the rope 2x for every jump)
*S-L = Single Leg
*S-A = Single Arm
*D-L = Double Leg
*D-A = Double Arm
*X-Body = Cross Body (when a body part (i.e an arm) passes in front of the body)
*H-K Run = High-Knee Run

CROSSFIT LINGO:
*Air Squat = Unweighted Squat
*Front Squat = Weighted Squat (w/ barbell: bar is racked on front of shoulders, on clavicle bone, elbows are high and narrow, upper arms parallel to floor; w/ dumbbells: DBs are racked atop shoulders, elbows are high and narrow, upper arms parallel to floor)
*Thruster = Squat + Shoulder Press
*Burpee = Hop Out to Plank + Push-Up + Hop-In + Stand Up + Jump Up
*Man Maker = (begin in plank w/ 1 DB in ea. hand) R arm Row + Push-Up to L arm Row + Push-Up to Hop In + Stand + Press DBs Overhead (proper form = clean and jerk)
*AMRAP = As Many Rounds As Possible

Today's Siskey Total Strength - 3 Rounds, 3 Exercises, 10 Reps Each


Simple patterns are easy to follow when exercising.  I also believe that they hold you accountable to finishing exactly what you have planned for the day.  Keep things simple, rest very little, and you will be able to work yourself effectively, efficiently, and with very little thought and planning.

Today's Total Strength group exercise class at the Siskey Y followed a very easy set-rep scheme: 3 Rounds of 3 Strength Exercises, 10 Reps of Each.  See below for details.

Note: When doing this on your own at home, plug in ANY exercises you can think of.  Try to choose functional, multi-joint exercises, but feel free to get creative with it.  You may also just make it basic as can be, i.e. choose Air Squat, Push-Up, and Sit-Up as your three exercises.  Pick your poison, and make it your own.

WARM-UP:
*1 min. x 4 Side-to-Side Tire Run Fwd./ 6 x High-Knee Run Bkwd.
*1 min. x Side Shuffle-Shuffle-Squat Touch back and forth
*30 sec. x 4 Side-to-Side Tire Run Fwd./ 6 x High-Knee Run Bkwd.
*30 sec. x Side Shuffle-Shuffle-Squat Touch back and forth

ABS:
*30 sec. ea. arm x Knee Plank Single Arm Glide Out Fwd. (one hand on one glider - glides straight ahead and back in, maintain perfect plank position, do a tricep push-up w/ non-gliding hand)
*1 min. x alternating legs Cross-Body Glide (in plank - glide R foot across body and up to L hand, L foot to R hand, repeat)
*30 sec. ea. arm x Knee Plank Single Arm Glide Out Sideways (same thing as first exercise, but glide hand straight out sideways)
*1 min. x Plank - R Leg Tuck-In - L Leg Tuck-In - Double-Leg Tuck-In, repeat

MAIN SET:

#1: 3 Rounds - NO REST
*10 x Front Squat (dumbbells racked on shoulders, elbows high and narrow (upper arm parallel to floor)
*10 x Overhead (OH) Lunge in place
*10 x Superman Push-Up (push-up to opposite arm/ opposite leg lift)

Return Interval
*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift (in low side R-leg lunge w/ hands on floor by feet, drag fingers to L-leg side lunge, put body weight in finger tips, lift R leg 6 in. off floor)
*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

#2: 3 Rounds - NO REST
*10 x Squat Thruster (Squat + Dumbbell Shoulder Press)
*10 x Cross-Back 3-Pulse Lunge (dumbbells racked on shoulders w/ elbows high and narrow, step R leg back and to the left, then pulse three times in deep lunge, come center, switch legs, repeat)
*10 x Alternate b/w 5 sec. Plank Hold and 5 sec. Hold Down Push-Up Position (totals 50 sec.)


Return Interval
*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift
*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

#3: 3 Rounds - NO REST
*10 x Double-Arm Dumbbell Snatch (sumo squat to high pull in one smooth motion to finish overhead)
*10 x Side Lunge + Overhead Chop (alternating legs ea. rep)
*10 x Cross-Body Push-Up (in plank - cross one leg across the front of your body, then push-up w/ torso twisted)(modification: in knee plank - roll over onto 1 knee and push-up, switch leg ea. rep)

Return Interval
*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift
*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

#4: 3 Rounds - NO REST
*10 x Dumbbell Squat Clean (Google or YouTube video of this if you need guidance)
*10 (5 ea. leg) x Hold Lunge Down Position + Dumbbell Hammer Curl (5 x R leg; 5 x L leg)
*10 (5 ea. arm) x Single-Arm Weighted Burpee

Return Interval
*10 x Fingers-Dragging Side-to-Side Lunge + Side Leg Lift
*1 min. x Elbow Plank w/ Side-to-Side Double-Leg Hop

STRETCH

Tuesday, July 19, 2011

"Charlotte Today" - Turn Household Objects Into a Home Gym


Box Bonanza


I have an appointment this morning and won't be able to workout until later in the day; the workout below is what I plan to do with myself this afternoon.  I have to admit, though, that I HATE not being able to get my workout over with in the morning.  I may or may not end up motivating myself to do this one at home.  I figured, though, that typing my plan up and posting it online will hold me accountable...we'll see!

WARM-UP:
*100-80-60-40-20 ea. leg x Single-Leg Jump Rope
*50-40-30-20-10 ea. leg x Single-Leg Low Box Step-Up Repeaters (all R leg 1st, then all L leg; arms pump like a sprinter)
METABOLIC CONDITIONING: NO rest; go breathless from start to finish
10-9-8-6-7-5-4-3-2-1 x
*Man Maker
*Inverted Burpee (Tuck Roll to Handstand)(modification: Tuck Roll to Donkey Kick) (mod: Sit on Floor-Stand-Donkey Kick)
STRENGTH:
4 Rounds - Only rest comes b/w rounds (1 min.)
*10 x SDLHP (55 lb. barbell OR heavy dumbbells)
*10 x See-Saw Single-Leg Stiff Leg DLHP (55 lb. barbell OR heavy dumbbells)(alternating legs ea. rep)
*10 x Super High Box Jump (> 24 in.) (or just use a stair at home)
*10 ea. x Single-Leg Super High Step-Up (> 24 in.) (or just use a dining room chair at home)
ABS: Seated on floor w/ Bosu right up vs. your bum/ low back; Use Bosu to allow back to arch b/w ea. rep (greater-than-full-range-of-motion crunches!)
2 x thru
*1 min. x Bosu Crunch
*1 min. x Torso Twist Bosu Crunch
*1 min. x S-L Bosu Tuck-In
*1 min. x S-L Bosu Pike-Up