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.

Friday, November 30, 2012

Wedding Day Workout


*Note: Today, 11/30/2012 is the wedding day of Sean Conneen (owner of CROSSFIT S3) and Becky Jennings.  Sean brought some family members and a few groomsmen to my 11am S3 Conditioning class today.  Below is the outline of our special wedding-day workout.  Note the special rep/ time schemes.

“GOIN’ TO THE CHAPEL...And Sean Will Always Remember His Anniversary”
(11-30-2012)

WARM-UP:
*Traveling Active Stretch/ Dynamic Warm-Up
*Finish w/ 20 length Shuttle Run
5 Min. AMRAP -
*11 x Hand-Release Push-Up
*30 x Air Squat
-------------------------------------------------
ANNIVERSARY TABATA (~5.5 min.)(200m Course):
8 Rounds -
*30 sec. x Run
*11 sec. x Plank Hold (challenge: Windmill)

5 Min. AMRAP -
*11 x KB Swing
*3 x Box (Over) Jump

ANNIVERSARY TABATA (~5.5 min.)(200m Course):
8 Rounds -
*30 sec. x Broad Jump
*11 sec. x Run (sprint)

5 Min. AMRAP -
*11 x DB Push-Up + alt. Row (p-up + row R, p-up + row L = 2 reps)
*30 (15 ea. leg) x DB Step-Up (L1: DBs hanging; L2: DBs in Front Rack)

ANNIVERSARY TABATA (~5.5 min.)(Inside 10m): move equip. off to side
8 Rounds -
*30 sec. x Shuttle Run
*11 sec. x Hollow Body Hold (challenge: Deck Squat to get up)


Tuesday, November 27, 2012

Preview of Siskey Y Total Strength (Wed. 9:30am)


"Fight, Fight, Fight Gone Bad"

EQUIPMENT: Mat, Low Bench (2 risers ea. side), Dumbbells (12 - *20 lb.), Kettlebell (15 - *30 lb.) 

WARM-UP:
3 Rounds (count out all together) -
*10 x Squat to Box (stack 4 risers)
*10 x Side-to-Side Lunge
*5 x Decline Plank Inchworm Out/ In (challenge: Push-Up on out)
-----------------------------------------------------------------------------------------------
FIGHT GONE BAD #1 (14 min.):
3 Rounds -
*1 min. x R: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)
*1 min. x L: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)
*1 min. x Elbow Plank Walk-Up to Push-Up
*1 min. x KB Sumo Deadlift High Pull (challenge: atop bench)
*1 min. REST

FIGHT GONE BAD #2 (14 min.):
3 Rounds -
*1 min. x R: KB Sotts Press to OH Stand (mod: w/ 1 DB)
*1 min. x L: KB Sotts Press to OH Stand (mod: w/ 1 DB)
*1 min. x Sumo Squat Hold Figure 8 (w/ 1 DB)
*1 min. x Decline Plank Jack + DB Row R and L (chllge: + push-up)
*1 min. REST

FIGHT GONE BAD #3 (11 min.):
3 Rounds -
*1 min. x DB Lunge Thruster OR KB Goblet Lunge Thruster
*1 min. x Single-Arm Incline Push-Up - Lateral Walk bench - repeat
*1 min. x DB Stiff-Leg Deadlift High Pull
*1 min. REST

"The Four"...Back for More



We have done this workout twice before in the past year or so in my S3 Conditioning class.  It's such a toughie that I like to revisit it once every 4 months or so.  Time limit today was 45 minutes to complete the main set (do NOT feel bad if you don't finish this one in time).

EQUIPMENT: Rower, Kettlebell (1.0 pood)

WARM-UP:
*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up
*20 x alt. Lunge in place

"THE FOUR"
4 Rounds for Time (2 rounds all Row/ 2 rounds all Run) -
*400m Run or Row
*4 lengths (1 length = 10m distance) 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 Walk

Monday, November 26, 2012

Ladder Mania (Harris Y Athletic Conditioning)



EQUIPMENT: Dumbbells (10-*15 lb.), Jump Rope

WARM-UP:
LADDER PAIRING -
*1-2-3-4-5-6-7-8-9-10 x Air Squat
*2 x Push-Up
*Jump Rope until all participants finish
----------------------------------------------------------------------------------------------------------
-outside to pavilion w/ Jump Rope and Heavy DBs

LADDER PAIRING -
1-2-3-4-5-6-7-8-9-10 x DB Front Squat
*2 x DB Push-Up
*Jump Rope until all participants finish

RETURN RUN INTERVAL:
*400m Sprint
*200m Backward Run (across long south field)
*Jump Rope until all participants finish

LADDER PAIRING -
1-2-3-4-5-6-7-8-9-10 x Weighted Squat Jump (DBs Hanging)
*2 x Plyo Push-Up (clapping, hands hopping, or shoulder tapping)
*Jump Rope until all participants finish

RETURN RUN INTERVAL:
*400m Sprint
*200m Backward Run (across long south field)
*Jump Rope until all participants finish

LADDER PAIRING -
*2-4-6-8-10 x alt. DB Single-Arm Sotts Press
*2 x Renegade Row (DB Push-Up + Row R and L = 1 rep)
*Jump Rope until all participants finish

RETURN RUN INTERVAL:
*400m Sprint
*200m Backward Run (across long south field)
*Jump Rope until all participants finish

FINISHER:
10 min. AMROIRAP LADDER -
1-2-3-4-5-6, etc. x 
*Burpee
*length(s) 50m Sprint (width of soccer field: sideline to sideline)
NOTE: AMROIRAP = “As Many Rounds Of Increasing Reps As Possible”

Sunday, November 25, 2012

Erin's Schedule for Week of 11/25 - 12/1


  • Monday (11/26); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Monday (11/26); 11am - S3 Conditioning
  • Monday (11/26); 12pm - CrossFit WOD (CROSSFIT S3)
  • Monday (11/26); 5:45pm - Athletic Conditioning (Harris Y - Upstairs Grp Ex Room)
  • Tuesday (11/27); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Tuesday (11/27); 11am - S3 Conditioning
  • Tuesday (11/27); 12pm - CrossFit WOD (CROSSFIT S3)
  • Wednesday (11/28); 9:30am - Total Strength (Siskey Y - Room 2)
  • Thursday (11/29); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Thursday (11/29); 11am - S3 Conditioning
  • Thursday (11/29); 12pm - CrossFit WOD (CROSSFIT S3)
  • Friday (11/30); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Friday (11/30); 11am - S3 Conditioning
  • Friday (11/30); 12pm - CrossFit WOD (CROSSFIT S3)
  • Saturday (12/1); 11am - S3 Conditioning

Saturday, November 24, 2012

Return of the Amazing AMROIRAP (S3 Conditioning)



EQUIP: Jump Rope, Slam Ball (20), AbMat, Pull-Up Bar

WARM-UP:
3 Min. AMRAP -
*4 x PVC Pass Through
*3 x PVC Shoulder Press
*2 x PVC Samson Lunge
*1 x PVC Toe-Touch - Roll Up - Snatch

*400m Run
-----------------------------------------------------------------------------------------------------
*AMROIRAP = “As Many Rounds of Increasing Reps As Possible”

10 Min. AMROIRAP:
1-2-3-4-5-6.....etc. x 
*Ball Slam (ea. rep starts and finishes w/ SB overhead)
*Slam Ball AbMat Sit-Up

-upon immediate completion of AMROIRAP:
RETURN WORK:
*400m Run
*200m Backward Run
*100m Traveling Jump Rope Singles

10 Min. AMROIRAP:
1-2-3-4-5-6.....etc. x 
*Burpee
*Pull-Up

-upon immediate completion of AMROIRAP:
RETURN WORK:
*400m Run
*200m Backward Run
*100m Traveling Jump Rope Singles

10 Min. AMROIRAP:
1-2-3-4-5-6.....etc. x 
*Squat-Thrust-Pike Jump (mod: Squat-Thrust-Knee Slap Tuck Jump)
*Slam Ball Squat Clean

-upon immediate completion of AMROIRAP:
RETURN WORK:
*400m Run
*200m Backward Run
*100m Traveling Jump Rope Singles

Preview of Today's Total Strength (Siskey Y; 9:30am)




EQUIP: Heavy DBs, 2 Heavy Kettlebells, High Bench (4-6 risers ea. side), optional Mat

WARM-UP (3 min):
6 Rounds -
*15 sec. x High Knee Run
*1 x Pop-Up Push-Up
-followed immediately by
6 Rounds -
*15 sec. x Speed Skate
*1 x Pop-Up Push-Up

SET #1: XFit Benchmark WOD Coe (adapted)
6 Min. AMRAP Ladder -
*6 x 2KB Thruster 
*2 x DB Push-Up (in place of ring push-ups; elbows in!!)

RETURN INTERVAL (5 Min. Time Limit!):
*1-2-3-4-5 x Atomic Man Maker 
*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #2: XFit Benchmark WOD Wittman (adapted)
6 Min. AMRAP -
*6 x KB Swing
*6 (3 ea. arm) x KB Long Cycle (power clean and press)(mod: w/ DB)
*6 x Box Jump (challenge: Squat-Touch-Box Jump)

RETURN INTERVAL (5 Min. Time Limit!!):
*1-2-3-4-5 x Man Maker 
*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #3: XFit Benchmark WOD Diane (adapted)
6 Min. AMRAP -
*12 x 2KB Deadlift (in place of deadlift)
*6 x Modified Handstand Push-Up (90 degree decline push-up OR pike push-up)

RETURN INTERVAL (5 Min. Time Limit!!):
*1-2-3-4-5 x DB Burpee
*5 ea. leg x Bulgarian Split Squat (DBs in front rack)


Friday, November 23, 2012

Thanksgiving Leftovers @ S3 Conditioning

5 Minute Thanksgiving Leftovers
EQUIP: Slam Ball (30/20), Dumbbells (30/20), Box (24/20), Jump Rope, Pull-Up Bar

WARM-UP:
*Active Stretch
then-
*1-2-3-4-5-6-7-8-9-10 x Air Squat
*2 x Push-Up
*200m Run @ end of set
------------------------------------------------

Within 5 Min., Complete:
*400m Slam Ball Run
*In Leftover Time, AMRAP: Ball Slam

Within 5 Min., Complete:
*400 x Jump Rope Singles OR 200 x Double-Unders
*In Leftover Time, AMRAP: Burpee

Within 5 Min., Complete:
*400m (Slam Ball) Run
*In Leftover Time, AMRAP: Broad Jump (200m course)(winner gets farthest)

Within 5 Min., Complete:
*50 x DB Overhead Lunge 
*In Leftover Time, AMRAP: Atomic Man Maker

Within 5 Min., Complete:
*50 x Knees-to-Elbows (K2E) (hanging tuck up)
*In Leftover Time, AMRAP: Box Jump

Within 5 Min., Complete:
*50 x DB Thruster (alt. ea. rep: palms face inward/ palms face fwd.)
*In Leftover Time, AMRAP: Wall Walk 






Tuesday, November 20, 2012

Sneak Peek @ Tomorrow's Thanksgiving Total Strength (Siskey Y; 9:30am)


“5 Minute Thanksgiving Leftovers”

WARM-UP:
Within 5 min., complete:
*100 x Air Squat 
In leftover time:
*AMRAP: 20 x Gliding Mtn. Climb; 20 x Gliding Hammy Runner (R and L = 1 rep)
------------------------------------------------------------------------------------------------
MAIN SETS:
Within 5 min., complete:
*90 x Heavy DB Push Press
In leftover time:
*AMRAP (As Many Reps As Possible): DB Burpee

Within 5 min., complete:
*80 x Knee Push-Up
In leftover time:
*AMRAP: DB Front Squat

Within 5 min., complete:
*70 x KB Swing
In leftover time:
*AMRAP: DB Squat-Thrust-Sumo Squat Curl and Press (challenge: add DB Push-Up)

Within 5 min., complete:
*60 (30 ea. leg) x Pistol (mod: single-leg heel glide out OR glide-out side lunge)
In leftover time:
*AMRAP: Elbow Plank + 1DB Pass-Under

Within 5 min., complete:
*50 x KB Stiff-Leg Deadlift High Pull (feet spread shoulder-width apart, bell b/w feet)
In leftover time:
*AMRAP: Bottom-Up KB Thruster

Within 5 min., complete:
*40 x DB Squat Clean (mod: Jumping DB Deadlift)
In leftover time:
*AMRAP: DB Plank Row R/L - to - DB Plank Fly R/L

Within 5 min., complete:
*30 ea. arm x Overhead KB Squat
In leftover time:
*AMRAP: Single-Arm KB Deadlift - 180 Jump

FINISHER: Within 5 min., complete:
*AMRAP: DB (Atomic) Man Maker (super challenge: w/ GLIDERs under feet)

Climbin' the Ladder



EQUIPMENT: Barbell (95), Medium-Heavy DBs (15), KB (1.25), Box (20)

WARM-UP:
*Active Stretch

-then:
*100m Run
*10 x Air Squat
*200m Run
*20 x Air Squat
*400m Run
*40 x Air Squat
-early finishers, go back down the ladder: 200m Run + 20 Sq and 100m Run + 10 Sq

SET #1:
*2-4-6-8-10-12-14-16-18-20 x Seated DB Press
*2 x Power Clean (w/ barbell) b/w ea. set of Press 

SET #2:
*2-4-6-8-10-12-14-16-18-20 x Box Over-Jump
*2 x Burpee b/w ea. set of Box Over Jump

SET #3:
*2-4-6-8-10-12-14-16-18-20 x KB Swing
*2 x Handstand Push-Up b/w ea. set of KB Swing

SET #4:
*2-4-6-8-10-12-14-16-18-20 x Single-Arm KB Deadlift + Lateral Hop over KB
*2 x Evil Wheel (w/ barbell) b/w ea. set of Deadlift


Monday, November 19, 2012

"The Return of Cindy" (S3 Conditioning)



EQUIPMENT: Barbell (65), Rower, Box (16"), Pull-Up Bar

WARM-UP:
*Active Stretch

3 Rounds -
*10m Walking Lunge there/ 10m Fwd. Bear Crawl back
*10m Broad Jump there/ 10m Bkwd. Bear Crawl back
-----------------------------------------------
RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #1:
3 Rounds -
*200m Run
*20 x Push Press (65 lb. bar)

RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #2:
3 Rounds -
*200m Row
*20 (10 ea. leg) x Bulgarian Split Squat (65 lb. barbell in back rack)(mod: w/ DBs hanging)

RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #3:
3 Rounds -
*200m Run
*20 x Front Squat (65 lb. bar)

RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #4: (we didn't have time to get to this set)
3 Rounds -
*200m Row
*20 x Hang Power Clean

Sunday, November 18, 2012

Erin's Schedule for Week of 11/19 - 11/25


  • Monday (11/19); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Monday (11/19); 11am - S3 Conditioning
  • Tuesday (11/20); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Tuesday (11/20); 11am - S3 Conditioning
  • Wednesday (11/21); 9:30am - Total Strength (Siskey Y - Room 2)
  • Friday (11/23); 11am - S3 Conditioning (free to all newcomers!...work off that turkey dinner!)
  • Saturday (11/24); 9am - Total Strength (Siskey Y - Room 2)
  • Saturday (11/24); 11am - S3 Conditioning

Saturday, November 17, 2012

"Alphabet Soup" (S3 Conditioning)


EQUIPMENT: Mat, AbMat, Barbell (85/65), Slam Ball (30/20), Jump Rope, Box (24/20)




WARM-UP:
*Active Stretch
-then:
*400m Run
*200m Row
*100 x Jump Rope Singles

10 Minute Alphabet AMRAP -
*10 x AbMat Sit-Up (Weighted w/ Slam Ball) 
*10 x Behind-the-Neck Thruster (mod: Back Squat)
*10 x Catch-and-Release w/ Slam Ball 
*10 x Double-Under (mod: 30 x Jump Rope Single)(challenge: 30 x Double-Under)

10 Minute Alphabet AMRAP -
*10 x All-4’s Hopping Push-Up
*10 x Ball Slam (challenge: Jumping)
*10 x Clean & Jerk from High Hang (Hang Clean + Press, Push Press, or Push Jerk)
*10 x Deck Squat (challenge: Pistol (5xR, 5xL))(challenge+: Weighted w/ Slam Ball)

10 Minute Alphabet AMRAP -
*10 x Angled Push-Up (incline or decline push-up atop box)(challenge: 90 decline)
*10 x  Box Jump (24/20)
*1 x Climb of Rope OR 10 x Chest-to-Bar Incline Row 
*10 x Deadlift High Pull (w/ bar)

5 Minute Alphabet AMRAP - 
*5 x Air Squat
*5 x Burpee
*5 x Chin-Up 
*5 ea. leg x Double-Dip Lunge Jump