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.

Wednesday, May 30, 2012

Siskey Y Total Strength - Time/ Rep Ladder Count-Down



Equip: Bosu, Heavy DBs, 1 Extra Heavy DB, Mat


WARM-UP:
*60-50-40-30 sec. x Jumping Jack (turn to Power Jack in later rounds)
*6-5-4-3 x 2x Air Squat to 2x Push-Up
SET #1: (use 1 extra heavy DB for this set)
*60-50-40-30 sec. x Side-Hopping DB Swing
*6-5-4-3 ea. leg x Bosu Bulgarian Split Squat in 3 Ways
*6-5-4-3 x DB in Goblet Hold
*6-5-4-3 x DB in Single-Arm Shoulder Rack
*6-5-4-3 x DB in Single-Arm Overhead Rack (same arm/leg)
-all R leg 1st, then all L leg
*for ex.: Round 1 would be the following -
-60 sec. of Side-Hopping DB Swing, then 
-6 x R leg Bulgarian SS w/ Goblet Hold
-6 x R leg Bulgarian SS w/ S-A Shoulder Rack
-6 x R leg Bulgarian SS w/ S-A OH Rack
-the 6 ea. of the above with L leg
SET #2:
*60-50-40-30 sec. x DB Sumo Squat Jack
*6-5-4-3 x Man Maker (w/ full Squat Clean)
SET #3:
*60-50-40-30 sec. x Bosu OH Squat
*6-5-4-3 x Dome-Down Bosu 3x Push-Up+Hands Hop to 3x Bosu Frog Hop
SET #4:
*60-50-40-30 sec. x alt. Plank Row + Triceps Extension
*6-5-4-3 x Weighted Sit-Up to 6-5-4-3 x Seated Shoulder Press (i.e. 6 x (1 sit-up to 6 shoulder press); 5 x (1 sit-up to 5 shoulder press), etc.)(mod: w/ 1 DB only)
SET #5:
*60-50-40-30 sec. x alt. Pistol (bum to Bosu)(mod: d-l squat to bosu + s-l stand up)
*6-5-4-3 x Double-Up Side-to-Side DB Ground-to-Overhead (2 x R side, then 2 x L side = 1 rep)
SET #6:
*60-50-40-30 sec. x Bosu Quick Hands (in plank atop dome-up bosu, run hands)
*6-5-4-3 x Side Lunge Thruster (R and L = 1 rep)

Tuesday, May 29, 2012

S3 Conditioning - "3 x 3 x 3 x..."





Equip: Rower, Barbell (I used 75 lb.)

WARM-UP:
*Dynamic Stretches across the length of the room
     -w/ 4 lengths of Shuttle Run b/w ea. assignment

"3 x 3 x 3 x ...."
3 Rounds of -
*300m Row
*3 Rounds of -
     *3 x Bear Complex (power clean to thruster to behind-the-neck thruster)
     *3 x Curtis P (power clean to front lunge R and L)
     *3 x Hang Power Snatch to Overhead Squat
*300m Run


FINISHER (which we didn't even have time to complete):
3 Rounds of -
*30 x KB Swing (1.0 pood)
*30 x Squat-Thrust
*30 x DB Push Press (25 lb)

Sunday, May 27, 2012

S3 Conditioning - "The Daniel Loyola Workout"



My friend, Daniel Loyola, was the only participant to show up for S3 Conditioning this morning...poor guy!  The two of us partnered up together to tackle every last rep of this workout...OUCH!  In honor of Daniel's bravery for showing up to class (and for staying once he found out he was going to be the only one there, this one is now named after him!

Equip: Pull-Up Bar (Box, Band), Barbell, Slam Ball, 2 Parallettes

WARM-UP:
*800m Run w/ 10 ea. x Air Squat and Push-Up ea. time you hit the top and bottom points of the course (5 stopping points => 50 total squats, and 50 total push-ups)
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
#1)
Strength: 100 x Thruster (65 lb. barbell)
Cardio Pace-Setter: 5 x Burpee-Broad Jump (over parallette)
#2)
Strength: 100 x Pull-Up (mod: w/ band)
Cardio Pace-Setter: 200m Sprint (100m Fwd. there/ 100m Bkwd. back)
3)
Strength: 100 x Parallette Pass-Through + Push-Up and Tricep Dip on ea. end
Cardio Pace-Setter: 10 Lengths of 10m Shuttle Run (there/ back = 2 lengths)
4) 
Strength: 100 x Power Clean (65 lb. barbell)
Cardio Pace-Setter: 10 x Jumping Slam Squat (20 lb. slam ball)

Erin's Schedule for Week of 5/27 - 6/3


  • Sunday (5/27); 10am: S3 Conditioning
  • Monday (5/28): NOTHING - Happy Memorial Day!
  • Tuesday (5/29); 9:45am - CrossFit WOD (S3)
  • Tuesday (5/29); 11am - S3 Conditioning
  • Tuesday (5/29); 12pm - CrossFit WOD (S3)
  • Wednesday (5/30); 9:30am - Total Strength (Siskey YMCA - Room 2)
  • Thursday (5/31); 9:45am - CrossFit WOD (S3)
  • Thursday (5/31); 12pm - CrossFit WOD (S3)
  • Thursday (5/31); 6pm - CrossFit WOD (S3) - my last time working this shift
  • Thursday (5/31); 7pm - S3 Conditioning - my last time teaching this class at this time
  • Friday (6/1); 5:45am - Athletic Conditioning - Harris Express YMCA
  • Friday (6/1); 9:45am - CrossFit WOD (S3)
  • Friday (6/1); 11am - S3 Conditioning
  • Friday (6/1); 12pm - CrossFit WOD (S3)
  • Saturday (6/2); 8am - Cardio Strength (Siskey YMCA - Room 2)
  • Saturday (6/2); 10:30am - S3 Conditioning 
  • Sunday (6/3); 10am - S3 Conditioning - my last time teaching this class at this time

Saturday, May 26, 2012

Saturday S3 Conditioning: Blind Barbell Tabatas


Equip: Barbell (I used 65 lb.), AbMat, Kettlebell (I used 0.75 pood), optional DBs

WARM-UP:
5 min. AMRAP: 
*100m Run
*5 x Prisoner Squat + Torso Twist
*5 x Push-Up + Shoulder Tap
BLIND 10-ROUND TABATA: 3 exercises thrown out in random order
  1. Burpee-Deadlift (w/ *Barbell or DBs)
  2. Evil Wheel (mod: Plank Walk to Hyper Plank) 
  1. Push Press (w/ DBs or Barbell)
1) a, 2) b, 3) c, 4) c, 5) b, 6) a, 7) a, 8) b, 9) c, 10) a
5 min. AMRAP:
*5 x KB Halo + Thruster
*5 x Right: KB Clean and Press
*5 x Left: KB Clean and Press
BLIND 9-ROUND TABATA: same 3 exercises thrown out in random order (see above)
1) a, 2) b, 3) c, 4) b, 5) b, 6) a, 7) b, 8) c, 9) c, 10) a
5 min. AMRAP:
*5 x Right: KB Clean and Press
*5 x Left: Split Squat KB Swing
*5 x KB Deadlift + 3x Lateral Hop-Over KB
BLIND 9-ROUND TABATA: same 3 exercises thrown out in random order (see above)
1) b, 2) b, 3) b, 4) a, 5) a, 6) a, 7) c, 8) c, 9) c, 10) a
5 min. AMRAP:
*5 x Spiderman Push-Up (mod: on knees)
*5 x Power Clean (w/ *Barbell or DBs)
*5 ea. x Overhead Lunge in place (w/ *Barbell or DBs)
BLIND 9-ROUND TABATA: same 3 exercises thrown out in random order (see above)
1) a, 2) a, 3) a, 4) b, 5) b, 6) b, 7) c, 8) c, 9) c, 10) a

Friday, May 25, 2012

"The Four" - S3 Conditioning (Brutal!)

Equip: Kettlebell (1.0-1.5 pood), Rower


WARM-UP:
*100-80-60-40-20-10 x Jump Rope
*10-8-6-4-2 x Air Squat and Hand-Release Push-Up
*Dynamic Stretches
“THE FOUR:” (using the length of the main room @ S3, ~10 meters long))
4 Rounds -
*400m Run or Row
*4 lengths x Broad Jump
*300m Run or Row
*3 lengths x Walking KB Goblet Lunge
*200m Run or Row
*2 lengths x Burpee-Lateral Hop
*100m Run or Row
*1 length x alt. Pistol Squat Walk (mod: toes-down single-leg squat)

SUGGESTION: Row in rounds 1 and 3; Run in rounds 2 and 4 (will total 2000m Row and 2000m Run)(this is LONG!...expect it to take at least 50-60 min. to complete all 4 rounds)

Harris Express Y Athletic Conditioning - "12 Days of Christmas in May"



"Twelve Days of Christmas...In May!"

WARM-UP:
3 min. AMRAP -
*5 x Squat-Thrust
*5 x Weightless OH Squat
*5 ea. x Single-Leg Squat + Fwd. Reach
“12 DAYS of CHRISTMAS”
Rnd. 1: 100m Sprint (down the hill and back up)
Rnd. 2: Rnd. 1 + 2 x Atomic Man Maker
Rnd. 3: Rnd. 2 + 3 x Dive Bomber
Rnd. 4: Rnd. 3 + 4 x Pistol Switch Squat OR 4 ea. leg x Pistol (mod: toe down s-l sq.)
Rnd. 5: Rnd. 4 + 5 x Sumo Deadlift High Pull
Rnd. 6: Rnd. 5 + 6 x Double-Arm Power Snatch
Rnd. 7: Rnd. 6 + 7 x Thruster
Rnd. 8: Rnd 7 + 8 x Burpee
Rnd. 9: Rnd. 8 + Lateral Knee-Slap Tuck Jump (over line on floor)(R and L = 1)
Rnd. 10: Rnd. 9 + 10 lengths of 10m Shuttle Run
Rnd. 11: Rnd. 10 + 11 x DB Squat-Thrust-Deadlift
Rnd. 12: Rnd. 11 + 12 x DB Squat Clean

Thurs 7pm S3 Conditioning - "Remaining Time AMRAPs"



WARM-UP:
30-20-10 x 
*Knee Slap High-Knee Run R and L to Instep-Touch Run R and L
*Straight Leg Bicycle 
------------
Part I:
In 10 Min.:
*800m *Run or Row
AMRAP in Remaining Time:
*5 x Burpee
*10 x Push-Up
*15 x Squat Jump
In 5 Min.:
*400m *Run or Row
AMRAP in Remaining Time:
*5 x Up-Down
*5 x Grasshopper (R and L = 1)(mod: Side Mtn. Climb)
In 2.5 Min.:
*200m *Run or Row
AMRepsAP in Remaining Time:
*G.I. Jane (Burpee to Pull-Up)(mod: Squat-Thrust-Bar Touch)
--------------
Part II:
In 10 Min.:
*800m *Run or Row
AMRAP in Remaining Time:
*5 x Squatting Push-Up (a.k.a. “Monkey Push-Up”)
*10 x K2E Tuck Jump
*15 x Supine K2E Tuck-Up
In 5 Min.:
*400m *Run or Row
AMRAP in Remaining Time:
*5 x Dive Bomber (mod: Pike Push-Up)
*5 x Floor-Touch Broad Jump Fwd. and Bkwd. (fwd. and bkwd. = 1)
In 2.5 Min.:
*200m *Run or Row
AMRepsAP in Remaining Time:
*T-Push-Up (push-up to side plank + arm reach)

Wednesday, May 23, 2012

Sneak Peek: Siskey Total Strength 9:30am



Equip: Heavy DBs, KB, Mat, Bench (4 risers ea. side)


WARM-UP:
3 min. AMRAP -
*5 x Up-Down
*5 x Weightless Overhead Squat
*5 ea. x Single-Leg Squat + Fwd. Reach/ Floor Touch
ADD-ON ROUNDS #1: 
  1. 10 x DB Squat-Thrust-Deadlift (mod: w/o DBs)
  2. Rnd. 1 + 10 ea. x Single-Arm DB/ *KB Thruster
  3. Rnd. 2 + 10 ea. x Split Squat DB/ *KB Swing
  4. Rnd. 3 + 10 x Narrow Leg Squat Push-Up (+ Knee-Slap Tuck Jump) to Wide Leg Squat Push-Up (+ Knee-Slap Tuck Jump) (mod: @ incline)(20 total push-ups)
TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)
8 alternating Rounds of: 
*DB Thruster and Seated Shoulder Press
ADD-ON ROUNDS #2: (team up w/ someone next to you to put 2 benches together!)
  1. 5 x Decline Push-Up to 90 Degree Push-Up (mod: regular p-up to pike p-up)
  2. Rnd. 1 + 15 x KB SDLHP (feet atop 2 separate benches, drop KB below bench top)
  3. Rnd. 2 + 15 x Squat Hold + DB Hammer Curl
  4. Rnd. 3 + 30 x DB Front Squat
TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)
8 alternating Rounds of:
*Push-Up + DB Row and DB Plank Row
ADD-ON ROUNDS #3: (bodyweight only)
  1. 15 x Jump Squat
  2. Rnd. 1 + 15 x Up-Down
  3. Rnd. 2 + 15 x Jack Push-Up
  4. Rnd. 3 + 30 x Squatting Box Jump (squat and touch fingers to floor-jump up-land in squat atop box and touch fingers to box)(mod: 20 ea. leg x Step-Ups)
TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)
8 alternating Rounds of:
*Right Leg: Stiff Leg Deadlift High Pull (w/ 2 DBs or 1 KB)
*Left Leg: Stiff Leg Deadlift High Pull

Monday, May 21, 2012

Harris Y Athletic Conditioning: Strength Stuff + 1.5 Miles of Sprints



WARM-UP:
BASIC LADDER PAIRING -
*10-9-8-7-6-5-4-3-2-1 x Air Squat
*1-2-3-4-5-6-7-8-9-10 x Hand-Release Push-Up
-divide class into 2 groups: count out 1s and 2s 
----------->outside to pavilion w/ Heavy DBs
*Strength Pairing #1:
5 Rounds - 
*10 x Front Squat
*10 x Squat Jump
-1 minute to finish once 1st person completes assignment!!
*4 x 200m Class Relay
-entire class starts @ pavilion
  • 1s sprint 1/2 way around top track to tractor, then rest and wait
  • 2s sprint to 1s as soon as 1s stop
  • 1s sprint back to pavilion as soon as group 2 reaches them

-entire class completes 2 full laps of track (800m)
-Work:Rest = 1:1
*Strength Pairing #2:
5 Rounds -
*10 x Squat-Thrust (for speed)(no jump, no DBs)
*5 x DB Burpee + Dbl. Arm Power Snatch (finish in X position)
-1 minute to finish once 1st person completes assignment!!
*4 x 200m Class Relay
*Strength Pairing #3:
5 Rounds -
*10 x Lunge Jump w/ DBs in Front Rack
*20 x Mountain Climb
-1 minute to finish once 1st person completes assignment!!
*4 x 200m Class Relay

S3 Conditioning - "Frantastic - Take Two"



This entire workout is based on one of CrossFit's most famous (and torturous) benchmark workouts (WODs).  Two exercises, one a push and one a pull, that work different body parts are paired together, so that your muscles never fatigue...you CAN keep going!...yikes.


WARM-UP:
21 reps ea. of Air Squat and Plank + Hop In (feet hop in to the outside of your hands)
200m Run
15 reps ea. of Air Squat and Plank + Hop In
200m Run
9 reps ea. of Air Squat and Plank + Hop In
-------------
1)
21-15-9 x
*Dumbbell Thruster 
*Pull-Up
    -100m Fwd. Run + 100m Bkwd. Run after each set

2)
21-15-9 x
*Burpee-Box Jump 
*Toes-to-Bar (a.k.a. "Hanging Pike-Ups)
     -10 lengths x 10 meter Shuttle Run after each set

3)
21-15-9 x
*90 Degree Decline Push-Up (feet atop 20+" box, 90 degree angle of hips, head touches floor)
*Dumbbell Sumo Deadlift High Pull
     -400m Run after each set

4)
21-15-9 x
*Plyo Push-Up over plate (45 lb.)(1 hand on plate/ 1 hand on floor, push-up and over to switch which hand is on top of plate)
*Lateral Knee-Slap Tuck Jump over plate
     -150m Row after each set

Sunday, May 20, 2012

S3 Conditioning's Sunday Slammer


SINGLE EXERCISE MINI-AMRAPs


EQUIP: Barbell (I used 65 lb.), Heavy Dumbbells (I used 20 lb. DBs)

WARM-UP:
*Traveling Dynamic Stretch
*400m Run w/ 10 x Air Squat and 10 x Push-Up @ top/ bottom/ top
MINI-AMRAP #1:
4 min. AMRAP -
*Bear Complex (Power Clean + Front Squat + Press + Back Squat + Press)
(DBs mod: power clean + palms-in thruster + palms-fwd. thruster)
~4 x alt. 200m Sprint w/ partner
3 min. AMRAP -
*Curtis P (Hang Power Clean + Front Lunge R + Front Lunge L + Press)
(DBs mod: power clean + front Lunge R and L + Push Press)
~3 x alt. 200m Sprint w/ partner
2 min. AMRAP -
*DB Man Maker
~2 x alt. 200m Sprint w/ partner
1 min. AMRAP -
*Walking Overhead Barbell Lunge (mod: w/ DBs)
~1 x alt. 200m Sprint w/ partner
FINISHER:
*1 min. x Walking Overhead Barbell Lunge
100m Sprint
*1 min. x DB Man Maker
100m Sprint
*1 min. x Curtis P
100m Sprint
*1 min. x Bear Complex
100m Sprint

Erin's Schedule for Week of 5/20 - 5/27


  • Sunday (5/20); 10am - S3 Conditioning
  • Monday (5/21); 9:45am - CrossFit WOD (S3)
  • Monday (5/21); 11am - S3 Conditioning
  • Monday (5/21); 12pm - CrossFit WOD (S3)
  • Monday (5/21); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Grp Ex Rm)
  • Tuesday (5/22); 9:45am - CrossFit WOD (S3)
  • Tuesday (5/22); 11am - S3 Conditioning
  • Tuesday (5/22); 12pm - CrossFit WOD (S3)
  • Wednesday (5/23); 9:30am - Total Strength (Siskey Y - Room 2)
  • Thursday (5/24); 9:45am - CrossFit WOD (S3)
  • Thursday (5/24); 12pm - CrossFit WOD (S3)
  • Thursday (5/24); 6pm - CrossFit WOD (S3)
  • Thursday (5/24); 7pm - S3 Conditioning
  • Friday (5/25); 5:45am - Athletic Conditioning (Harris Express Y)
  • Friday (5/25); 9:45am - CrossFit WOD (S3)
  • Friday (5/25); 11am - S3 Conditioning
  • Friday (5/25); 12pm - CrossFit WOD (S3)
  • Saturday (5/26); 8:30am - S3 Conditioning
  • Sunday (5/27); 10am - S3 Conditioning

Saturday, May 19, 2012

Partner Work @ S3 Conditioning



“PARTNER PANDEMONIUM”
WARM-UP:
*Dynamic Stretch
*Metabolic Warm-Up:
3 Rounds of Decreasing Distance/ Reps:
*400m-300m-200m-100m Run
*4-3-2-1 lengths x DB Side Plank Walk (across length of room (~10m))
SET #1A:
3 Rounds -
P1 (pace-setter): 30-20-10 x Box Jump
P2: Wall Ball until P1 done
-switch!
SET #1B:
5 min. AMRAP -
P1 (pace-setter): 5 ea. x DB Overhead Lunge in place
P2: DB Push-Up + 2 Steps Plank Walk (alt. direction of plank walk ea. rep) until P1 done
-switch!
SET #2A:
3 Rounds -
P1 (pace-setter): 30-20-10 x Handstand + Lateral Arm Raises (mod: decline/ 180 plank)
P2: Med Ball Clean (mod: MB deadlift to front squat)
-switch!
SET #2B:
5 min. AMRAP -
P1 (pace-setter): 10 x (Jumping) Thruster
P2: Pull-Up (mod: jumping pull-up OR use your band from resisted sprints) until P1 done
-switch! 
SET #3A:
P1 (pace-setter): 30-20-10 (15-20-5 ea. leg) x Pistol (Single-Leg Squat)
P2: DB Double-Arm Snatch (finish in X-position) until P1 done
-switch!