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, March 31, 2012

Saturday S3 Conditioning Class - S3's Turn for Blind Tabatas


"BLIND TABATAS AND CARDIO LADDERS"

WARM-UP:
*Tuck Roll-VSit Stretch
*Slow Outside Mtn. Climb (10 ea.)
*Plank Hop In (10x)
*Toe Hold Squat Stretch (10x)
*200 x Jump Rope
-----------------------------------------------------
5 Rounds -
*1 min. x Shuttle Sprint
*15-12-9-6-3 x Burpee
9 Round Blind Tabata (20 sec. ON/ 10 sec. OFF) -
  1. DB Burpee Deadlift
  2. DB Plank Row
  3. Push Press
1) C 2) B 3) A 4) A 5) B 6) C 7) C 8) B 9) A
4 Rounds -
*1 min. x Jump Rope (Double-Unders!) (mod: toughest version of jumping rope you can do)
*12-9-6-3 ea. arm x KB Long Cycle (Single-Arm KB Clean and Press)
9 Round Blind Tabata -
  1. Full DB Burpee
  2. DB Renegade Row
  3. DB Thruster
1) A 2) A 3) C 4) B 5) B 6) A 7) C 8) C 9) B
3 Rounds -
*1 min. x Box Jump OR Lateral Hops over barrier (crack in mats, DB, KB)
*9-6-3 ea. leg x DB Russian Step-Up (all R, then all)(challenge: DBs in Front Rack)

Friday, March 30, 2012

Friday 11am S3 Conditioning Preview - Obstacle Courses (Back by Popular Demand)


WARM-UP:
20-15-10-5 x 
*Air Squat
*Mtn. Climb (R and L = 1 rep)
10 lengths (5 ea. person)(switch ea. length) -
*Wheel Barrow across long length of room (or short length of parking lot)
------------------------
WRITE FIRST COURSE UP ON WHITE BOARD!!
COURSE #1 (bodyweight only):
4 Rounds of Descending Reps:
*40-30-20-10 x Box Jump
*50m Run (to 100m run mark)
*40-30-20-10 x Push-Up
*150m Run (to bottom of driveway)
*40-30-20-10 x Squat Jump
*200m Run (back into gym)
-PUT BOXES AWAY B4 STARTING COURSE #2
COURSE #2: (KBs on side edges of room, DBs @ back of room)
3 Rounds of Descending Reps:
*30-20-10 (1/2 reps R, then 1/2 reps L) x KB Long Cycle (Clean and Press)
*DB OH Lunge to front of room (drop DBs @ door)
*100m Side Shuffle (to dumpster)
*30-20-10 x Squat-Thrust-Jump (challenge: BURPEE!)
*100m Side Shuffle (back to gym entrance, face same direction - other leg lead)
*DB OH Lunge to back of room
FINISHER (Insturctor’s Choice):
Tabata: Burpee
Tabata: Stay-Down Split Squat Plyo (alt. legs ea. round)
Tabata: Double-Under (mod: Lateral Hop over DB, Tuck Jump, or Singles)

This Morning's 5:45am Harris Express Y Athletic Conditioning



ANNOUNCEMENT: NO CLASS NEXT WEEK, 4/6!!!!
WARM-UP:
4 Round Tabata: Bottom-to-Bottom Squat (Air Squat for 20s., Hold Bottom of Squat for 10s.)
4 Round Tabata: Push-Up/ Plank Hold (Push-Up for 20s., Hold Plank or Bottom of Push-Up for 10s.)
PARTNER RUN #1:
3 Rounds OR 8 min. AMRAP -
P1: 400m Run + Hill (down/ up ramp and around parking deck)
P2: AMRAP - 5 x Squat-Thrust-Stand, 5 x DB Sumo Deadlift High Pull
-switch when P1 returns
-1 min. to finish when 1st team done
BLIND TABATA:
9 Rounds of 20 sec. ON/ 10 sec. OFF -
  1. DB Burpee Deadlift
  2. DB Plank Row
  3. DB Push Press
1st Round: 1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c
PARTNER RUN #2:
3 Rounds OR 8 min. AMRAP -
P1: 7-Flight Stair Run (down/ up all 7 flights; stay to the R, pass on the L)
P2: AMRAP - 4 x Knee-Slap Tuck Jump, 4 x Lunge Jump
-switch when P1 returns
-1 min. to finish when 1st team done
BLIND TABATA: (same exercises as listed for Round 1)
2nd Round: 1) a 2) a 3) a 4) c 5) c 6) c 7) b 8) b 9) b
PARTNER RUN #3:
3 Rounds or 8 min. AMRAP -
P1: 800m Run OR 400m Run (depending upon time left in class) (minus hill addition)
P2: AMRAP - 4 x Side Lunge Thruster, 4 x DB Squat Clean and Press
-switch when P1 returns
-1 min. to finish when 1st team done
BLIND TABATA (same exercises as listed for Rounds 1 and 2):
3rd Round: 1) b 2) b 3) a 4) c 5) c 6) b 7) a 8) a 9) c
ABS:
3 Rounds -
*30s. x 1DB Butterfly Sit-Up
*30s. x Plank + alt. Side Knee-Out Touch

Thursday, March 29, 2012

S3 Conditioning (Thurs, 7pm) - "Leftovers Workout"


WARM-UP:
*3 min. x Plank + Slam Ball Roll Side-to-Side
*On Top of Ea. Minute: 10 x Slam Ball Sumo Squat Jack 
In 10 Minutes:
*800m Run
AMRAP in "Leftover"/ Remaining Time:
*5 x Burpee
*10 x Push-Up
*15 x Jump Squat
In 5 Minutes:
*400m Run
AMRAP in "Leftover"/ Remaining Time:
*5 x Toes 2 Bar (mod: atop box OR supine: toes to hands)
*10 x Up-Down (mod: squat-thrust)
In 2.5 Minutes:
*200m Run
AMRAP in "Leftover"/ Remaining Time:
*Slam Burpee
----------------------------
In 10 Minutes:
*800m Run
AMRAP in "Leftover"/ Remaining Time:
*5 x G.I. Jane (Burpee-Jump Up to Pull-Up)(mod: push-up-box step-up-jump pull-up)
*10 x Rolling Slam Ball Push-Up
*15 x Slam Squat
In 5 Minutes:
*400m Run
AMRAP in "Leftover"/ Remaining Time:
*5 x DB Squat Clean
*10 x DB Push Press (palms face inward)
In 2.5 Minutes:
*200m Run
AMRAP in "Leftover"/ Remaining Time:
*Skimming Lunge Thruster w/ Slam Ball

Wednesday, March 28, 2012

Siskey Total Strength - "Pairings and Blind Tabatas"


"Pairings and Blind Tabatas"

Equip: Mat Body Bar, DBs, MB

WARM-UP:
*3 min. x Plank + MB Roll Side-to-Side
-On The Min. Ea. Min.: 10 x MB Jack
100 REP EXERCISE PAIRING #1:
5 Rounds (of overhead movements) -
*10 x Behind-the-Neck Barbell Thruster
*10 x DB Hang Power Clean and Press
BLIND TABATA (4.5 min.):
9 Rounds of 20 sec. ON/ 10 sec. OFF
  1. Squat Jump
  2. MB Push-Up + Hop In/ Out (mod: push-up on knees)(feet hop into outside of hands)
  3. Bar SDLHP
1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c 
80 REP EXERCISE PAIRING #2:
4 Rounds  -
*10 (5 R, then 5L) x Split Squat Plyo (bar in back rack)(stay down throughout!)
*10 x Push-Up + All 4s Hop (mod: just hands or just feet hop OR shoulder tapping)
BLIND TABATA (4.5 min.):
1) b 2) b 3) c 4) c 5) a 6) a 7) b 8) c 9) a 
60 REP EXERCISE PAIRING #3:
3 Rounds  -
*10 x MJDB #3 (DB Push-Up Hop In to Stand, Curl, Press, Triceps Extension)
*10 x MB Clean
BLIND TABATA (4.5 min.):
1) c 2) c 3) c 4) a 5) a 6) a 7) b 8) b 9) b
40 REP EXERCISE PAIRING #3:
2 Rounds  -
*10 ea. x OH DB Lunge (R and L = 1 rep)
*10 x OH Squat w/ bar
BLIND TABATA (4.5 min.):
1) a 2) b 3) a 4) b 5) c 6) b 7) c 8) b 9) a
20 REP EXERCISE PAIRING #3:
1 Round  -
*10 x Man Maker
*10 x 10-count MB Russian Twist to MB Pike-Up

Monday, March 26, 2012

5:45pm Athletic Conditioning - "Just a Kettlebell and Your Running Legs"


WARM-UP:
3 Rounds -
*10 x Grasshopper (R and L = 1 rep)(mod: Plank Side Runner)
*10 x Squatting Jack
*10 x Push-Up into All-4s Plank Hop (mod: regular Push-Up)
*head outside to lower track w/ KB each...assign each person a # 1, 2, 3, or 4
-divide class into 4 groups (1s @ pavilion, 2s beyond playground, 3s @ southern end, 4s @ picnic area)
-each person brings their MB to their station and leaves it there throughout (until very end)
Round 1 -
  • 40 KB Swing + 400m Run
  • 30 KB Swing + 300m Run
  • 20 KB Swing + 200m Run
  • 10 KB Swing + 100m Run
-when done, leave KBs there and meet near pavilion
Shorter Interval Work: (may be done inside w/ sprints/ gliders @ end/ beginning if no field room)
5 Rounds/ Sprints -
*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R, then 1/2 reps L)
*100m Sprint (50m there/ back)
Round 2 -
  • 40 Single-Arm KB Deadlift + 400m Run (1/2 reps R, then 1/2 reps L)
  • 30 Single-Arm KB Deadlift + 300m Run
  • 20 Single-Arm KB Deadlift + 200m Run
  • 10 Single-Arm KB Deadlift + 100m Run
-when done, leave KBs there and meet near pavilion
Shorter Interval Work:
5 Rounds/ Sprints -
*10-8-6-4-2 x Tuck Jump - Pike Jump (Tuck + Pike = 1 rep)
*100m Sprint (50m there/ back)
Round 3 -
  • 40 KB Thruster + 400m Run 
  • 30 KB Thruster + 300m Run
  • 20 KB Thruster + 200m Run
  • 10 KB Thruster + 100m Run
-when done, bring KBs with you and meet near pavilion
Shorter Interval Work:
5 Rounds/ Sprints -
*10-8-6-4-2 x KB Halo to Front Squat
*100m Sprint (50m there/ back)

Circuit City @ S3 Conditioning


WARM-UP:
3 Rounds -
*10 x Slam Ball Jumping Jack
*Rolling Slam Ball Bear Crawl there/ back
STATIONS SET-UP:
1) Resistance Band tied to pole
2) Slam Ball
3) Wall Ball, Mat
4) Set of DBs
STATIONS - #1 (10 min.):
2 Rounds - (15 sec. transition b/w ea. station)
  1. 1 min. x Resisted Sprint (tied to pole)
  2. 1 min. x (Jumping) Slam Squat 
  3. 1 min. x Split Squat Wall Ball (all R leg round 1; all L leg round 2)
  4. 1 min. x DB Sumo Jack
RUN -
4 Rounds -
*100m Sprint
-20 sec. REST (keep track of your own clock)
STATIONS - #2 (10 min.):
2 Rounds - (15 sec. transition b/w ea. station)
  1. 1 min. x Resisted Bkwd. Sprint
  2. 1 min. x Rolling Slam Ball Push-Up
  3. 1 min. x Tuck Roll to Wall Ball (mod: just wall ball)
  4. 1 min. x DB Push-Up - Hop In - 3x Sumo Squat + Bicep Curl
RUN -
3 Rounds -
*200m Sprint
-30 sec. REST (keep track of your own clock)
STATIONS - #3 (10 min.):
2 Rounds - (15 sec. transition b/w ea. station)
  1. 1 min. x Resisted Push-Up (challenge: alt. Single-Leg)
  2. 1 min. x Slam Ball Thrusting Dynamic Lunge (hop out to lunge w/ SB @ chest, hop both legs center while thrusting SB overhead)
  3. 1 min. x Burpee-Wall Ball
  4. 1 min. x V-Sit Cherry Pick
RUN -
2 Rounds -
*400m Sprint
-60 sec. REST

Sunday, March 25, 2012

Erin's Schedule for Week of 3/25 - 4/1


  • Sunday (3/25); 10am - S3 Conditioning (CROSSFIT S3)
  • Monday (3/26); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Monday (3/26); 11am - S3 Conditioning (CROSSFIT S3)
  • Monday (3/26); 12pm - CrossFit WOD (CROSSFIT S3)
  • Monday (3/26); 5:45pm - Athletic Conditioning (Harris YMCA - Upstairs Grp Ex Rm)
  • Tuesday (3/27); 9:45m - CrossFit WOD (CROSSFIT S3)
  • Tuesday (3/27); 11am - S3 Conditioning (CROSSFIT S3)
  • Tuesday (3/27); 12pm - CrossFit WOD (CROSSFIT S3)
  • Wednesday (3/28); 9:30am - Total Strength (Siskey YMCA - Room 2)
  • Thursday (3/29); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Thursday (3/29); 12pm - CrossFit WOD (CROSSFIT S3)
  • Thursday (3/29); 6pm - CrossFit WOD (CROSSFIT S3)
  • Thursday (3/29); 7pm - S3 Conditioning (CROSSFIT S3)
  • Friday (3/30); 5:45am - Athletic Conditioning (Harris Express YMCA)
  • Friday (3/30); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Friday (3/30); 11am - S3 Conditioning (CROSSFIT S3)
  • Friday (3/30); 12pm - CrossFit WOD (CROSSFIT S3)
  • Saturday (3/31); 8:30am - S3 Conditioning (CROSSFIT S3)
  • Sunday (4/1); 10am - S3 Conditioning

Saturday, March 24, 2012

Preview of Sunday's 10am S3 Conditioning Class

"DUELING OBSTACLE COURSES"


Equip: Parallette (or other barrier to hop over), DBs, Slam Ball, Rings

WARM-UP:
*Dynamic Stretches in place

2 Rounds (divide class into 2 groups; take turns working and resting) -
*Grp 1: 100m Run
*Grp 2: REST (challenge: Air Squat)
-Switch!
*Grp 1: 200m Run
*Grp 2: REST (challenge: Air Squat)
-Switch!
OBSTACLE COURSE #1:
4 Rounds of Descending Reps -
Start @ back wall:
*40-30-20-10 x Lateral Hop over parallette/ DB/ crack in mats
*DB Bear Crawl to front of room
*40-30-20-10 x Slam Squat
*100m Run to dumpster
*40-30-20-10 x OH alt. Lunge (Jump)
*100m Run back to gym 
*DB Bear Crawl to back of room
Recovery/ Abs:
3 Rounds -
*30 sec. x Hollow Hold (challenge: Hollow Body Rock)
*30 sec. x Plank Hold (challenge: Plank Hands Hop to Feet Hop)
OBSTACLE COURSE #2:
3 Rounds of Descending Reps - (if lots of time, 4 rounds, start @ 40 reps of everything)
Start @ bars:
*30-20-10 x Ring Row
*Bkwd. DB Bear Crawl to front of room
*30-20-10 x Slam Ball Goblet Squat (Jump)
*200m Run to bottom of driveway
*30-20-10 x Plank + Hop-In (challenge: Single Leg - 1/2 reps R, then 1/2 L)
*200m Run back to gym 
*Bkwd. DB Bear Crawl to back of room
FINISHER:
Tabata: ROW
1/2 Tabata: BOTTOM-TO-BOTTOM SQUATS

S3 Conditioning - Today @ 11am


WARM-UP:
9 Round Tabata: alt. 3 exercises 20 sec. ON/ 10 sec. OFF -
*Air Squat
*Push-Up
*High-Knee Run
GIANT PARTNER ASSIGNMENTS:
-partner 1 chips away at the strength rep assignment, while partner 2 works a cardio assignment, switch when person 2 returns from cardio
-@ the switch, tell your partner what # you’re at on the strength rep assignment
-done when all reps completed of the strength exercise
First Team Done Yells Out; Then 1 Min. Remains:
Strength: 100 x DB (or barbell) Thruster
Cardio: 5 x Burpee-Broad Jump (turn and repeat, stay in place)
*early finishers, feel free to keep going higher than 100 thrusters
First Team Done Yells Out; Then 1 Min. Remains:
Strength: 100 x Pull-Up (mod: w/ band, jumping from floor or box)
Cardio: 200m Sprint (challenge: Fwd. there/ Bkwd. back)
*early finishers, feel free to keep going higher than 100 pull-ups
First Team Done Yells Out; Then 1 Min. Remains:
Strength: 100 x Handstand Push-Up (mod: Pike, Decline or 90 Degree Push-Up)
Cardio: 10 Lengths of Shuttle Run (there/ back = 2 lengths)
*early finishers, feel free to keep going higher than 100 HSPUs
First Team Done Yells Out; Then 1 Min. Remains:
Strength: 100 x DB Squat Clean (OR Med Ball Clean!!!)
Cardio: 10 x Fwd./ Bkwd. Hopping KB Swing (Fwd. AND Bkwd. = 1 rep)
*early finishers, feel free to keep going higher than 100 cleans
First Team Done Yells Out; Then 1 Min. Remains:
Strength: 100 x DB Renegade Row (push-up + row R and L)
Cardio: 50 x Jump Rope (challenge: 25-50 Double-Under, dep. how good you are)
*early finishers, feel free to keep going higher than 100 renegade row
FINISHER:
4 Rounds (increasing distances) -
P1: 100m - 200m - 300m - 400m Run
P2: Hold Plank, Burpee, or Air Squat (instructor’s choice)
-switch after ea. completed run!