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.

Sunday, April 29, 2012

Erin's Schedule for Week of 4/29 - 5/6


  • Sunday (4/29); 10am - S3 Conditioning
  • Monday (4/30); 9:45am - S3 CrossFit WOD
  • Monday (4/30); 11am - S3 Conditioning
  • Monday (4/30); 12pm - S3 CrossFit WOD
  • Monday (4/30); 5:45pm - Harris YMCA Athletic Conditioning (Team Teach w/ Mary Queen)
  • Tuesday (5/1); 9:45am - S3 CrossFit WOD
  • Tuesday (5/1); 11am - S3 Conditioning
  • Tuesday (5/1); 12pm - S3 CrossFit WOD
  • Wednesday (5/2); 9:30am - Elizabeth Kapsiak to sub Siskey Y Total Strength
  • Wednesday (5/2); 11am - Appearance on "Charlotte Today" (NBC)
  • Thursday (5/3); 9:45am - S3 CrossFit WOD
  • Thursday (5/3); 12pm - S3 CrossFit WOD
  • Thursday (5/3); 6pm - S3 CrossFit WOD
  • Thursday (5/3); 7pm - S3 Conditioning
  • Friday (5/4); 5:45am - Harris Express YMCA Athletic Conditioning
  • Friday (5/4); 9:45am - S3 CrossFit WOD
  • Friday (5/4); 11am - S3 Conditioning
  • Friday (5/4); 12pm - S3 CrossFit WOD
  • Saturday (5/5); 9am - Harris YMCA Athletic Conditioning (gym)
  • Saturday (5/5); 11am - S3 Conditioning
  • Sunday (5/6); 10am - S3 Conditioning

Saturday, April 28, 2012



“FRAN-TASTIC (Inspired by XFit Benchmark WOD, ‘Fran’)”
WARM-UP:
*400m Run
@ Start: 21 x Air Squat and Plank Hop In
@ Mid-Point (bottom of driveway): 15 x Air Squat and Plank Hop In
@ End: 9 x Air Squat and Plank Hop In
*Dynamic Stretch
SET #1:
21-15-9 x 
*Thruster (DBs or Barbell)
*Pull-Up
*B/w ea. Pairing: 200m Run (100m Fwd./ 100m Bkwd.)
SET #2:
21-15-9 x
*Burpee
*Toes-to-Bar
*B/w ea. Pairing: 10 length Shuttle Run
SET #3:
21-15-9 x 
*90 Degree Hips Decline Push-Up
*Sumo Deadlift High Pull (DBs or Barbell)
*B/w ea. Pairing: 400m Run
SET #4:
21-15-9 x
*Plyo Push-Up over plate
*Knee-Slap Lateral Hop over barbell (R and L = 1 rep)

Friday, April 27, 2012

Harris Express Y 5:45am Athletic Conditioning - "Jump, Jump, Jump"



Equipment: Mat, Jump Rope, Heavy Dumbbells (DBs)

WARM-UP:
3 Rounds -
*1 min. x Jump Rope
*10 x Flutter Pike-Up
*10 ea. x Side Plank Leg Lifts
*10 x Prone Swim Kick + Around-the-World
--------->outside to top of parking deck
-DBs @ top of hill in flat section
-jump ropes @ bottom of parking deck hill (under awning)
2 Rounds -
*Traveling Jump Rope Singles up parking deck hill
*30 x OH Taut Rope Squats
*Sprint back down hill
Within One Minute -
4 Rounds -
-complete the following within 1 minute; whatever remains of each minute = rest period
*5 x Sumo Squat DB Jack
*10 x Bent-Over DB Row
*5 x Sumo Squat DB Jack
2 Rounds -
*Traveling Jump Rope Singles up parking deck hill
*15 x Burpee-Lateral Hop over rope
*Sprint back down hill
Within One Minute -
4 Rounds -
-complete the following within 1 minute; whatever remains of each minute = rest period
*5 ea. leg x Pistol (mod: hold wall/ pole OR toes of non-working leg down OR hover)
*5 x DB Renegade Row (push-up + row R + row L)
2 Rounds -
*Traveling Jump Rope Singles up parking deck hill
*15 x Plank + Double-Leg Lateral Hops over rope (R and L = 1 rep)
*Sprint back down hill
Within One Minute -
4 Rounds -
-complete the following within 1 minute; whatever remains of each minute = rest period
*12 total x Weighted Switch Lunge Jump (DBs in front rack)
*6 lengths x Shuttle Sprint (short length of parking deck East to West; ~10m ea. length)
2 Rounds -
*Traveling Jump Rope Singles up parking deck hill
*30 ea. leg x Single-Leg Lateral Hop over rope
*Sprint back down hill

Wednesday, April 25, 2012

Total Strength - "Five Minute Partner Switch-Offs"



Equipment: Partner, Heavy Dumbbells (DBs)/ person, shared Mat, shared Kettlebell (KB), shared Med Ball (MB)

WARM-UP:
2 Rounds - (1 person uses KB, other uses MB, may switch @ end of round 1)
*30 sec. x KB/ MB Halo (alt. clockwise and counterclockwise)
*30 sec. x KB/ MB Goblet Squat
*30 sec. x KB/ MB Side-to-Side Low Lunge (KB bottom-up and @ chest)
1) PARTNER AMRAP+:
5 min. AMRAP -
*P1: 5 x (Jumping) Thruster
*P2: Side-Stepping Plank until partner finishes (1 step R, 1 step L back and forth)
-switch
-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:
5 min. AMRAP - 
*P1: 3 ea. x Single-Leg Squat-Thrust-DB Deadlift
*P2: alt. Lunge Jump (challenge: DBs in front rack) until partner finishes 
-switch
-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:
5 min. AMRAP - 
*P1: 10 (5 ea. arm) x Single-Arm OH KB alt. Lunge (yell out arms switch)
*P2: Single-Arm DB Plank Row w/ Other Hand atop MB (switch arms when partner switches arms)
-switch
-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:
5 min. AMRAP -
*P1: 5 x Star Jump
*P2: Plank Jack until partner finishes (challenge: both hands AND feet jack)
-switch
-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups
PARTNER AMRAP+:
5 min. AMRAP -
*P1: 10 x Double-Arm DB Snatch (finish in X-position)
*P2: MB Squeeze Supine Leg Drops until partner finishes
-switch
-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups
PARTNER AMRAP+:
5 min. AMRAP -
*P1: 5 x MB Russian Twist to Upward Toss
*P2: Bent-Over DB Row until partner finishes
-switch
-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

Tuesday, April 24, 2012

S3 Conditioning - "Within One Minute"



WARM-UP:
2 Rounds -
*Toe Hold Squat Stretch to Broad Jump there
*Traveling Mantis back
*200m Run (100m Fwd./ 100m Bkwd.)
SET #1 (w/ bar):
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*4 x Barbell Thruster (45 - 65 lb. for women)
*4 x Bar Facing Burpee
*4 x Barbell Thruster
WEIGHT ON/ WEIGHT OFF:
*200m Slam Ball (SB) Run (hold ball centered @ chest
*200m Sprint
*200m SB Run
SET #2:
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*4 x Hang Power Snatch (mod: Hang Power Clean and Press)
*8 x OH Squat (mod: Front Squat)
*4 x Hang Power Snatch
WEIGHT ON/ WEIGHT OFF:
*200m SB Run
*200m Sprint
*200m SB Run
SET #3 (bodyweight only):
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*4 x Ninja Get-Up (hop- or step-up from knees to sumo squat; if stepping up: hands behind head)
*8 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)
*4 x Ninja Get-Up
WEIGHT ON/ WEIGHT OFF:
*200m SB Run
*200m Sprint
*200m SB Run
SET #4:
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*6 x Star Jump
*6 x Sumo Deadlift High Pull (barbell or DBs)
*6 x Star Jump
WEIGHT ON/ WEIGHT OFF:
*200m SB Run
*200m Sprint
*200m SB Run
SET #5:
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*5 x Jumping Slam Squat
*5 x Slam Ball Burpee - Deadlift Jump
*5 x Jumping Slam Squat
FINISHER:
*50 x Good Morning (w/ Bar or 1 DB)
-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl

Monday, April 23, 2012

This Evening's Harris Y Athletic Conditioning Plan - Wear Your Sleeves!!


WARM-UP:
*Dynamic Stretch (30 sec. ea. x scorpion, reverse scorpion, mantis, toe hold squat)
*100-80-60-40-20 x Jumps of Rope (challenge: single-leg)
*10-8-6-4-2 x Burpee
------------->outside to pavilion w/ partner and a set of DBs/ person
1) PARTNER AMRAP + SPRINT:
5 min. AMRAP -
*P1: 5 x (Jumping) Thruster
*P2: Plank Row until partner finishes
-switch
-Upon Immediate Completion of AMRAP: 400m Sprint
2) PARTNER AMRAP + SPRINT #2:
5 min. AMRAP - (switch legs ea. round)(both partners on same leg)
*P1: 5 x Single-Leg Squat-Thrust-Jump 
*P2: Split Squat Jump until partner finishes 
-switch
-Upon Immediate Completion of AMRAP: Weighted 400m Sprint (DB @ chest)
3) PARTNER AMRAP + SPRINT #3:
5 min. AMRAP -
*P1: 5 x Star Jump
*P2: Plank Jack until partner finishes (challenge: both hands AND feet jack)
-switch
-Upon Immediate Completion of AMRAP: 400m Sprint
4) PARTNER AMRAP + SPRINT #4:
5 min. AMRAP
*10 x Double-Arm DB Snatch (finish in X-position)
*10 x Partner High-Five Push-Ups
-Upon Immediate Completion of AMRAP: Weighted 400m Sprint (DB @ chest)
FINISHER:
5 min. AMRAP -
P1: 50m Sprint (across north field; stop by track sign) - drop to Plank + Windmill
P2: waits in Plank + Windmill until P1 finishes run, then 50m Sprint to P1
P1: when P2 arrives: 50m Sprint back toward pavilion
-repeat

Sunday, April 22, 2012

Erin's Schedule for Week of 4/23 - 4/29


  • Monday (4/23); 9:45am - CROSSFIT S3 WOD
  • Monday (4/23); 11am - S3 Conditioning
  • Monday (4/23); 12pm - CROSSFIT S3 WOD
  • Monday (4/23); 5:45pm - Athletic Conditioning (Harris YMCA - Upstairs Grp Ex Room)
  • Tuesday (4/24); 9:45am - CROSSFIT S3 WOD
  • Tuesday (4/24); 11am - S3 Conditioning
  • Tuesday (4/24); 12pm - CROSSFIT S3 WOD
  • Wednesday (4/25); 9:30am - Total Strength (Siskey YMCA - Room 2)
  • Thursday (4/26); 9:45am - CROSSFIT S3 WOD
  • Thursday (4/26); 12pm - CROSSFIT S3 WOD
  • Thursday (4/26); 6pm - CROSSFIT S3 WOD
  • Thursday (4/26); 7pm - S3 Conditioning
  • Friday (4/27); 5:45am - Athletic Conditioning (Harris Express YMCA)
  • Friday (4/27); 9:45am - CROSSFIT S3 WOD
  • Friday (4/27); 11am - S3 Conditioning
  • Friday (4/27); 12pm - CROSSFIT S3 WOD
  • Saturday (4/28); 8:30am - S3 Conditioning
  • Sunday (4/29); 10am - S3 Conditioning

Saturday, April 21, 2012

S3 Conditioning - Sassy "Cindy" Workout




Equip: DBs, Dynamax, Barbell


WARM-UP:
2 Rounds -
*Toe Hold Squat Stretch to Frog Hop one length across room
*Walking Mantis (Samson lunge - elbow to instep - reach to ceiling) back across room
*200m Run
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Split Squat Wall Ball (stay split; 3 rounds R leg, then 3 rounds L leg)
RETURN WORK:
3 Rounds of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Hang Power Clean (loaded (65 - 85 lb.) or unloaded barbell (65 - 75 lb.), DBs)
RETURN WORK:
3 Rounds of Running “Cindy” -
*100m Sprint
*5 x Pull-Up
*10 x Renegade Row (DB Push-Up + Row R and L)
*15 x DB Front Squat
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Squat-Thrust-Lateral Hop over barbell (challenge: DBs in hand)
RETURN WORK:
3 Rounds of Jumping “Cindy” -
*5 x Floor-Touch Squat Jump to Pull-Up
*10 x Push-Up + All 4’s Hop (mod: just feet hop)
*15 x Squat Jump
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Barbell Burpee (push-up (hands atop barbell, sternum to barbell), hop in, clean and jerk) (mod: DB Burpee)
RETURN WORK:
3 Rounds of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

Friday, April 20, 2012

S3 Conditioning - Deceptively Ab-Intense

Equipment: Box, Heavy Dumbbells (DBs), Pull-Up Bar, Med Ball


WARM-UP:
*Dynamic Stretch

*4 min. AMRAP (my new favorite) -

  • 5 x Jumping Jack
  • 4 x Air Squat
  • 3 x Push-Up
------------------------

5 Min. AMRAP -
*Walking Lunge (DBs in Front Rack) there/ back across long length of room (~short length of basketball court)
     *20 x DB Push Press on each end line

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

5 Min. AMRAP -
*DB Bear Crawl Fwd. there/ Bkwd. back across long length of room
     *10 x Knee-Slap Tuck Jump on each end line

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

5 Min. AMRAP -
*Burpee-Broad Jump there/ back across long length of room
    *5 x Hanging Knees-to-Elbows (@ a pull-up bar) on each end line

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

5 Min. AMRAP -
*10 x Wall Ball 
*4 x Toe-Tap Decline Med Ball Push-Up (hands on floor, one foot on floor and one foot on ball, push-up, then switch which foot is on the ball for the next push-up)

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

Harris Express Athletic Conditioning - This Morning's "100 Meter Madness"



equipment: Heavy DBs, partner

WARM-UP:
*10 x Toe-Hold Squat Stretch
*10 ea. x Samson Lunge to Hammy Stretch
4 min. AMRAP -
*5 x Jumping Jack
*4 x Air Squat
*3 x Push-Up
------------------> OUTSIDE
PARTNER SPRINTS:
5 min. AMRAP -
P1: Sprint long length of block (100m there/ 100m back)
P2: 4 x Renegade Row (DB Push-Up + Row R + Row L) (rest upon completion of this task)
-switch
------------------
5 min. Time Limit:
*Walking Lunge long length of block there/ back
-Every 10 Reps: 3 x Monkey Push-Ups
------------------
PARTNER SPRINTS:
5 min. AMRAP -
P1: Bkwd. Sprint long length of lot there/ Fwd. Sprint back
P2: 8 x DB Deadlift Squat Jump (rest upon completion of this task)
-switch
------------------
5 min. Time Limit
*Broad Jump long length of block there/ back
-Every 10 Reps: 3 x Pop-Up Push-Up
------------------
PARTNER SPRINTS:
5 min. AMRAP -
P1: 3-Turn Suicide Sprint  to middle of block (50m there/ 50m back) - to end of block (100m there/ 100m back)
P2: 15 x DB Thruster (rest upon completion of this task)
-switch
------------------
5 min. Time Limit
*Squat-Thrust-Lateral Jump long length of lot there/ back 
-Every 5 Reps: 10 x Backward Bear Crawl Steps (switch which way you face on the S-T-J after every bear crawl)
------------------
PARTNER SPRINTS:
5 min. AMRAP -
P1: Sprint long length of lot there/ back
P2: REST (so run faster!!!) OR Chair Hold (for duration of partner’s sprint)
-switch
------------------
*Burpee Broad Jump 1/2 way there/ back long length of block

Wednesday, April 18, 2012

"Death By's" @ Siskey Total Strength


EQUIPMENT: Mat, Heavy Dumbbells (DBs)(12-15 lbs.), Heavy Body Bar (22-36 lbs.)

WARM-UP:
4 min. AMRAP -
*5 x Jumping Jack
*4 x Air Squat
*3 x Push-Up
SET #1 (w/ body bar):
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*6 x Body Bar Thruster
*6 x Chest Press + Double-Leg Drop (mod: no weight, hands beneath tush)
*6 x Thruster
INCREASING REP ROUNDS OF SQUAT CLEAN:
5 Rounds of Increasing Reps -
-complete the following within 1 minute; whatever remains of the minute = your rest
Round 1: 8 x DB Squat Clean
Round 2: 9 x DB Squat Clean
Round 3: 10 x DB Squat Clean
Round 4: 11 x DB Squat Clean
Round 5: 12 x DB Squat Clean
-to modify: start @ 6 reps, working way up to 10 reps
-CHALLENGE: 10 x DB Plank Row before you rest (1st 3 rounds only)
SET #2 (w/ body bar):
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*4 x Hang Power Snatch
*8 x OH Squat
*4 x Hang Power Snatch
INCREASING REP ROUNDS OF T-PUSH-UP:
5 Rounds of Increasing Reps -
-complete the following within 1 minute; whatever remains of the minute = your rest
Round 1: 6 x DB T-Push-Up (mod: on knees AND/ OR without DBs)
Round 2: 7 x DB T-Push-Up
Round 3: 8 x DB T-Push-Up
Round 4: 9 x DB T-Push-Up
Round 5: 10 x DB T-Push-Up
-CHALLENGE: 8 x DB Front Squat before you rest (1st 3 rounds only)
SET #3 (bodyweight only):
4 x 1 min. Rounds -
-complete the following within 1 minute; whatever remains of the minute = your rest
*4 x Ninja Get-Up (hop- or step-up from knees to sumo squat; if stepping up: hands behind head)
*8 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)
*4 x Ninja Get-Up
INCREASING REP ROUNDS OF SPLIT SQUAT CLEAN:
5 Rounds of Increasing Reps -
-complete the following within 1 minute; whatever remains of the minute = your rest
Round 1: 3 ea. leg (6 total) x DB Split Squat Clean (mod: step back lunge + thrust)
Round 2: 4 ea. leg (8 total) x DB Split Squat Clean
Round 3: 5 ea. leg (10 total) x DB Split Squat Clean
Round 4: 6 ea. leg (12 total) x DB Split Squat Clean
Round 5: 7 ea. leg (14 total) x DB Split Squat Clean
-CHALLENGE: 10 x DB Push Press before you rest (1st 4 rounds only)
FINISHER:
*40 x Good Morning (w/ Body Bar or 1 DB)
-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl

Monday, April 16, 2012

Harris Y Athletic Conditioning - Preview of Tonight's Workout


DESCENDING REPS OUTDOOR OBSTACLE COURSES
WARM-UP:
4 min. AMRAP -
*5 ea. x Lunge+Knee Drive
*4 x Plank+Double-Knee Hop Side-to-Side
*3 x Inchworm Out-Push-Up-Inchworm In
MET CON + STRENGTH:
*20 x DB Man Maker
-@ the Top of Each Minute: 10 x alternating Lunge Jump
-5 minute time limit
-------> Outside to pavilion; Set up station of riser stack
OBSTACLE COURSE #1 (start @ pavilion):
4 Rounds of Descending Reps -
*40-30-20-10 x Handstand Shoulder Taps (mod: decline plank, 180 hips, pike plank, regular plank)(vs. wall or atop riser stack)
*40-30-20-10 x Lateral Hops over risers
*200m Run to south end of lower track
*40-30-20-10 x Sumo Squat Jump
*200m Run back to pavilion
~if you are usually one of the later finishers, feel free to complete 3 rounds only (start @ 30 reps of ea. exercise)
~2 min. to finish once instructor finishes
OBSTACLE COURSE #2 (start @ pavilion):
4 Rounds of Descending Reps -
*40-30-20-10 x Side-to-Side Donkey Kick over risers
*150m Backward Run to grassy knoll by first tree grove
*40-30-20-10 x 180 Broad Jump
*150m Sprint back to pavilion
FINISHER:
5 x 200m Run (100m there and back)
-@ the Top of Each Minute: 5 x Jacking Push-Up (challenge: jack both hands AND feet)