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, June 30, 2012

S3 Conditioning - Strength/ Speed Ladders

Oh my, was it ever HOT this morning at 11am at CrossFit for this one!  We made it, though=)


WARM-UP:
1-2-3-4-5 x (5 rounds of increasing reps of ea. exercise):
*Samson Lunge R and L
*Inchworm to Push-Up
*Prisoner Squat + Torso Twist R and L


STRENGTH/ SPEED LADDERS:
#1:
*10-8-6-4-2 x (5 rounds of increasing reps): KB Clean and Jerk (1/2 reps R arm, then 1/2 reps L arm)
*100m Run b/w ea. set of KB Clean and Jerk

#2:
*10-8-6-4-2 x DB Man Maker
*150m Row b/w ea. set of Man Makers

#3:
*10-8-6-4-2 x Dead Hang Pull-Up
*50 x Double Under b/w ea. set of Pull-Ups (sub: 150 jump rope singles)

#4:
*10-8-6-4-2 x 3-Slam Slurpee (3 slam squats, hop out to plank atop SB, push-up, hop in, stand)
*100m Run b/w ea. set of Slurpees




Harris Athletic Conditioning (Sat 9am) - Half Outdoors/ Half Indoors



Equip: Partner, Shared High Bench, Shared Heavy DBs, 1 Mat per person

WARM-UP:
*1 min. x Squat-Thrust (hop out to plank, hop in, stand)
*1 min. x Jacking Squat-Thrust (jack feet in plank and once standing)
*1 min. (30 sec.) x Single-Leg Squat-Thrust
*1 min. x Sumo Squat-Thrust
----->Jog outside to pavilion w/ 1 mat per person
OUTDOOR RUN DRILL:
*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R leg, then 1/2 reps L leg)
*200m Run
*10-8-6-4-2 x Deck Squat to Vertical Jump (mod: tuck roll to jump)
*100m Run
INDOOR PARTNER MET CONS:
*count your reps!!!; hold yourself accountable to matching/ beating your total in round 1 throughout the entire set
*P1 does 1st exercise w/ 1 piece of equipment; P2 does 2nd exercise w/ other equip., then switch at the 1 min. mark
SET #1:
4 Rounds (11 min.) -
*1 min. x max reps DB Squat Clean
*1 min. x max reps High Box Jump
*1 min. REST
SET #2:
4 Rounds (11 min.) -
*1 min. x max reps DB Burpee
*1 min. x max reps Lateral Hop Over Bench (mod: lateral hop up to box/ down/ up other side)
*1 min. REST

Friday, June 29, 2012

S3 Conditioning: Another 20 to 2 by 2's



WARM-UP:
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
5 x Push-Up b/w every set of Squats

Dynamic Stretch
------------------------

20-18-16-14-12-10-8-6-4-2 x Wall Ball (14 lb.)
5 x Pull-Up b/w every set of Wall Balls

Tripod Sprint:
3 Rounds -
100m Run Sprint
10 sec. rest b/w rounds

20-18-16-14-12-10-8-6-4-2 x All-4s Plank Hop (hands and feet hop of ground simultaneously)
5 x Weighted Deck Squat (Dynamax Ball held overhead) b/w every set of Plank Hops

Tripod Sprint (same as above)

20-18-16-14-12-10-8-6-4-2 x 1DB Swinging Broad Jump
5 x Burpee b/w every set of Broad Jumps

*Three cheers for the new giant fan in our non-air conditioned S3 gym!!!!!




"I'm Thinking of a Number Between 1 and 10, Can You Guess What It Is?"

WARM-UP:
3 Rounds -
*30 sec. x Jumping Jack
*30 sec. x Power Jack
*30 sec. x Plank Jack (challenge: Jacking Push-Up)


----------> outside to 7th floor of Piedmont Row parking deck

SET #1:
3 Rounds -
3 x Hill Sprint (down and back up hill = 1)
30 x Squat-Thrust (for speed)
30 ea. leg x (Weighted) Single-Leg Low Box Jump (@ curb)(challenge: w/ DBs hanging)

SET #2:
3 Rounds -
3 Laps around lot
30 x Side-to-Side DB Ground-to-Overhead
30 x Lateral Moving Lunge Jump


SET #3: (we didn't get through this one!...ran out of time)
*3 x 50m Fwd. Run there/ 50m Bkwd. Run back
*30 x DB Push Press
*30 x alternating Uneven-Hands Push-Up (one hand slightly in front of the other - push-up - switch hands)

Thursday, June 28, 2012

S3 Conditioning - Strength and Row Pairings




Equip A: Rower, Heavy DBs (25s for erin), Light Slam Ball (10), KB (1.0)

WARM-UP A:
3 Rounds -
*100m Row
*5 x Toe Hold Squat Stretch

Strength Pairing #1:
5 Rounds -
10 x DB Thruster
10 x Pull-Up
-1 min. to finish once first person completes assignment

Row Work:
3 Rounds -
200m Row
20 x Squat Jump
Strength Pairing #2:
5 Rounds -
10 x DB Squat-Thrust
10 x Hanging Knees-to-Elbow (challenge: 10 lb. Slam Ball squeezed b/w knees)
-1 min. to finish once first person completes assignment

Row Work:
3 Rounds -
200m Row
10 x Burpee
Strength Pairing #3:
5 Rounds -
10 x KB Swing
10 x alt. Single-Arm KB Sumo Deadlift High Pull
-1 min. to finish once first person completes assignment



Tuesday, June 26, 2012

Preview of Siskey Total Strength (Wed 9:30am) - 30 Minutes of WORK In 37.5 Minutes



"30 Minutes of WORK In 37.5 Minutes"

WARM-UP:
8-6-4-2 ea. x (focus = form, NOT speed)
*Squat-Thrust
*Right Leg: Single-Leg Squat-Thrust
*Left Leg: Single-Leg Squat-Thrust
*Sumo Squat-Thrust
MAIN SET:
1) Demonstrate/ Do Together: 5 reps of ea. of the 10 exercises
2)
3 Rounds - (37.5 min.)
1 min. x ea. exercise; 15 sec. REST b/w exercises
  1. KB Swing
  2. Bottom-Up KB Thruster
  3. Single-Arm KB Sumo Deadlift High Pull (alternate arms ea. rep)
  4. Right Leg: Front Rack DB Step-Up
  5. Left Leg: Front Rack DB Step-Up
  6. Shoulder-Tapping Decline Push-Up (mod: @ incline)
  7. Supine Leg Drop + Chest Press (mod: no chest press, hands beneath low back)
  8. Elbow Plank + 1DB Pass-Under
  9. Right Arm: KB Burpee-Deadlift
  10. Left Arm: KB Burpee-Deadlift
3)
? 5 Minute FINISHER ?:

1 min. x ea. exercise; 15 sec. REST b/w exercises
  1. Squat-Thrust
  2. Right Leg: Single-Leg Squat-Thrust
  3. Left Leg: Single-Leg Squat-Thrust
  4. Sumo Squat-Thrust

The Silent Leg Killer


Today's S3 Conditioning class obviously trained endurance, but what wasn't so obvious (until we were mid-way through the whole thing) was what a leg KILLER it ended up being!

Equip: Parallette, Heavy Dumbbells (20 lb.), Slam Ball (20 -30 lb.), (optional (if this piece of equipment is available to you): GHD)

Course #1:
4 Rounds of Descending Reps -

Start @ back wall:
*40-30-20-10 x Lateral Hop over parallette (mod: jump over 1 DB)
*DB Bear Crawl to front of room
*40-30-20-10 x Slam Squat (option B: GHD Hip Extension http://www.youtube.com/watch?v=_1LTTPXw3lg&feature=related see the 9 min. mark)
*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

Course #2:
3 Rounds of Descending Reps -
30-20-10 x Ring Row
*Bkwd. DB Bear Crawl (from back to front of room)
*30-20-10 x Slam Ball Goblet Squat (option B: GHD Sit-Up http://www.youtube.com/watch?v=j8n9th6TPI0
*200m Run to bottom of driveway
*30-20-10 x Push-Up + alternating Shoulder Tap
*200m Run back to gym
*Bkwd. DB Bear Crawl to back of room


Monday, June 25, 2012

Teamwork at S3 Conditioning



"TAKE ONE (OR MORE!) FOR THE TEAM"

Equip: Barbell (55 - *75 lb.), DBs (10 - *15 lb.), mid-low Box (12” - *16”)

WARM-UP:
Tabata: 20 sec. x Run; 10 sec. x Plank Hop In
20 TOTAL TEAM ROUNDS of: 
*as a group, we must complete x# total rounds (4 x the # of people in class = total rounds) of a superset of exercises w/ assigned reps, grab a chip from the pile in the center of the room (# chips = # total team rounds to complete) ea. time you complete a round, we stop when all chips are gone
*we had 5 people in class this morning, so we had 20 total team rounds to complete of each superset
*10 x Barbell Burpee-Deadlift (bar)
*10 x Behind-the-Neck Thruster (bar)
-------------------------------------------------------------------------------------------------------------------
20 TOTAL TEAM ROUNDS of:
*10 x Weighted Box Jump (w/ DBs hanging @ sides)(mod: 10 ea. x Front Rack Step-Ups)
*10 x Pull-Up
-------------------------------------------------------------------------------------------------------------------
20 TOTAL TEAM ROUNDS of: 
*10 x Hang Clean 
*10 x Front Squat
*100m Weighted Run (w/ 1 DB held centered @ chest)
-------------------------------------------------------------------------------------------------------------------
20 TOTAL TEAM ROUNDS of:
*10 x Bar-Facing Burpee (burpee to broad jump over barbell)
*10 ea. leg x Plyo Switch Steps (challenge: w/ DBs hanging)

Sunday, June 24, 2012

Erin's Schedule for week of 6/25 - 7/1



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

Saturday, June 23, 2012

"Twenty to Two by Twos" - S3 Conditioning



Equip: Dynamax Ball (14 lb.), Plyo Box (20 - *24"), Heavy DBs (10 - *20 lb.)

WARM-UP:
*400m Run
*Dynamic Stretch

MAIN SETS:
1)
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
Between ea. set of Air Squats: 5 x Push-Up 


Tripod Sprint: 
3 Rounds -
*100m Run Sprint
*10 sec. Rest

2)
20-18-16-14-12-10-8-6-4-2 x Box Jump
Between ea. set of Box Jumps: 5 x K2E
Tripod Sprint: 
3 Rounds -
*100m Run Sprint
*10 sec. Rest


3)
20-18-16-14-12-10-8-6-4-2 lengths x 10m Shuttle Sprint
Between ea. Run: 5 x DB Thruster (challenge: Jumping)

Tripod Sprint: 
3 Rounds -
*100m Run Sprint
*10 sec. Rest

FINISHER:
10-9-8-7-6-5-4-3-2-1 x Wall Ball
Between ea. set of Wall Balls 5 x Burpee

Friday, June 22, 2012

S3 Conditioning Version of "The Five"




WARM-UP: “The Five” #1:
5 Rounds
  1. 5 x Jumping Jack
  2. 5 x Air Squat
  3. 5 x Hand Release Push-Up
  4. 5 x Sit-Up
  5. 5 ea. x Lunge
“The Five” #2: (use DBs w/ ea. exercise)
5 Rounds -
  1. 5 x Sumo Jack
  2. 5 x Front Squat
  3. 5 x Renegade Row
  4. 5 x Sit-Up to Shoulder Press
  5. 5 ea. x Overhead Lunge
“The Five” #3: (use barbell w/ ea. exercise)
5 Rounds -
  1. 5 x Hang Power Snatch
  2. 5 x Thruster
  3. 5 x Bar-Facing Burpee
  4. 5 x Toes2Bar (hanging from pull-up bar)
  5. 5 ea. x Front Lunge
“The Five” #4: (use DBs w/ ea. exercise)
5 Rounds -
  1. 5 x Double-Arm DB Power Snatch
  2. 5 x Squat Clean
  3. 5 x Jack Push-Up (challenge: Jack Burpee)
  4. 5 x Chest Press + Double Leg Drop (laying on your back)
  5. 5 ea. x Weighted Lunge Jumps (w/ DBs hanging)
“The Five” #5: (use barbell w/ ea. exercise)
5 Rounds -
  1. 5 x Overhead Squat
  2. 5 x Squat Clean
  3. 5 x Push-Up + Double-Footed Lateral Hop over end of barbell
  4. 5 ea. x Side-to-Side Tuck-Ups (on the floor)
  5. 5 ea. x Overhead Lunge

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



6 min. UNBROKEN...OR ELSE!
WARM-UP:
3 Rounds -
*30 x Jump Rope Singles
*3 x Toe Hold Squat Stretch
*3 ea. x X-Body Push-Up (mod: X-Body Plank, no push-up)
MAIN SET:
-6 min. AMRAPs (1 exercise for 6 min. straight); w/ an alternative exercise for “breaks”
-every time you move away from unbroken reps, you must go to the secondary move 
#1: Squat Hold + Hammer Curl to Stand and Hammer Curl
*Every time you break/ pause: 200m Sprint
2 min. REST
#2: DB OH Walking Lunge 
*Every time you break/ pause: 10 x Plank Row
2 min. REST
#3: Traveling Jump Rope Singles
*Every time you break/ mess up: 5 x Burpee
2 min. REST
#4: Mountain Climb
*Every time you break/ pause: 10 x 1DB Swinging Traveling Broad Jump
2 min. REST
#5: 1DB Weighted Shuttle Run
*Every time you break/ pause: 10 x 180 Tuck Jump (mod: no tuck)
2 min. REST
#6 (only 3 min. long): Burpee
*Every time you break/ pause: 100m Sprint

Thursday, June 21, 2012

Brilliant S3 WOD Today - Designed by Eric White


This WOD was too good/ awful not to share here on the blog.  My fellow S3 trainer, Eric White, programmed this one.  You kicked my tush, Eric!

(Equipment: Slam Ball (Rx = 30 lb. for men, 20 lb. for women)

3 Rounds (36 min.)(record total reps of Slam Squat ea. round...total them up at the end)
1 min. AMRepAP
100m Run, then max Slam Squat (w/in 1 min.: run 100m, then complete as many SS as possible)
Rest 1 min.
2 min. AMRepAP
200m Run + max Slam Squat
Rest 2 min.
4 min. AMRepAP
400m Run + max Slam Squat
Rest 3 min.

(solid goals ea. round: 1 min. AMRAP ~20 reps, 2 min. AMRAP ~40 reps, 4 min. AMRAP ~60 reps)

Above: Eric - the brain behind this WOD

Wednesday, June 20, 2012

Siskey Total Strength - Today 9:30am



“ROY”
Equipment: 2-Riser Bench, Mat, Heavy Dumbbells

WARM-UP:
5 Rounds of Increasing Reps -
1-2-3-4-5 x 
*Samson Lunge R and L (2 lunges per rep)
*Inchworm Out - Push-Up - Inchworm In
*Prisoner Squat + Torso Twist R and L (2 squats per rep)
#1:
5 min. AMROIRAP of:
“As Many Rounds of Increasing Reps As Possible” (start @ 1 rep ea., increasing by 1 rep ea. round)
*Renegade Row (push-up-row R + push-up-row L = 1 rep)
*DB Thruster + Front Kick (thruster + R kick + thruster + L kick = 1 rep)
AB TABATA:
8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of 2 exercises):
*Hollow Body Hold (mod: hands beneath tush, bent knees)
*Plank Hold (mod: on elbows, on knees)
------------------------------------------------------
#2:
5 min. AMROIRAP of:
*(Front Rack) Elevated Lunge + Knee Drive (R and L = 1 rep)(mod: no DBs, on floor)
*(Weighted) Deadlift Box Jump (mod: no DBs, step up, deadlift, etc.)
AB TABATA:
8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of 2 exercises):
*Hollow Body Hold + alt. Knee-In (mod: hands beneath tush, bent knees)
*Plank Hold + alt. Knee-In
------------------------------------------------------
#3:
5 min. AMROIRAP of:
*(Weighted) Single-Leg Burpee (no jump)(**mod:@ incline!!)(R and L = 1 rep)
*Squat Hold + Hammer Curl - Stand + Hammer Curl (2 curls per rep)
AB TABATA:
8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of R and L arm working):
*Incline Plank Hold + Single-Arm DB Row (rowing arm hangs off of bench)
------------------------------------------------------
#4:
5 min. AMROIRAP of:
*Split Squat Snatch (R and L = 1 rep)(mod: step back lunge + thruster)
*Lunge-Lean-DB OH Extend (R and L = 1 rep)
AB TABATA:
8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of R and L leg working):
*Knees-to-Elbows Tuck Jump (mod: alt. Single-Leg Knee-to-Elbow March)
*Seated Knees-to-Elbows
------------------------------------------------------
FINISHER:
5 Rounds of Increasing Reps -
1-2-3-4-5 x 
*alt. Lunge Thruster (R and L = 1)
*Spiderman Push-Up (R and L = 1)