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.

Monday, December 31, 2012

New Year's Eve Nastiness (S3 Conditioning)



WARM-UP:
*Active Stretch
-then:
*4 min. x Jump Rope Singles (add in Double-Under work as you get warm)
*Every Minute on the Minute: 10 x Windmill Plank

MAIN SET:
*100 x Push-Up 
*Every Time You Break/ Rest: 20 x Double-Under (sub: 20 x Lat. Hop over barbell)
*2 min. to finish once first person completes assignment

*90 x Push Press (85/65)
* Every Time You Break/ Rest: 10 x V-Up
*2 min. to finish once first person completes assignment

*80 x Weightless OH alt. Lunge Jump (arms overhead with elbows locked out straight)
* Every Time You Break/ Rest: 10 x Pull-Up
*2 min. to finish once first person completes assignment

*70 x Hang Power Clean (85/65)
* Every Time You Break/ Rest: 10 x Star Jump
*2 min. to finish once first person completes assignment

*60 x Burpee
*Every Time You Break/ Rest: 200m Run
*2 min. to finish once first person completes assignment

Sunday, December 30, 2012

Erin's Schedule for Week of 12/30 - 1/6


  • Monday (12/31); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Monday (12/31); 11am - S3 Conditioning
  • Monday (12/31); 12pm - CrossFit WOD (CROSSFIT S3)
  • Wednesday (1/2); 9:20 - 10:25am - Cardio Strength (Siskey Y - Room 2)(**Note start/ end time and class title changes)
  • Thursday (1/3); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Thursday (1/3); 11am - S3 Conditioning
  • Thursday (1/3); 12pm - CrossFit WOD (CROSSFIT S3)
  • Friday (1/4); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Friday (1/4); 11am - S3 Conditioning
  • Friday (1/4); 12pm - CrossFit WOD (CROSSFIT S3)
  • Saturday (1/5); 11am - S3 Conditioning

Saturday, December 29, 2012

“The Heroes on Six” (S3 Conditioning)


EQUIPMENT: Box (24/20), Barbell (115/80 to start), KB (2.0/1.5), Pull-Up Bar, Rings

“The Heroes on Six”

WARM-UP:
*Active Stretch 

6 Rounds - (adapted Brenton)
*10m Bear Crawl
*10m Broad Jump
-------------------------------------------------------------------------------------------------------------
SPEED SET #1:
3 Rounds -
*200m Run
*10 x Burpee
*1 min. x Elbow Plank Hold

6 MIN. AMRAP #1: (Danny adaptation)
*6 x Box Jump (24/20)
*6 x Push Press (115/80)
*6 x Pull-Up

SPEED SET #2: 
3 Rounds -
*200m Run
*8 x Burpee
*45 sec. x Elbow Plank Hold

6 MIN. AMRAP #2: (Coe adaptation)
*6 x Thruster (95/65)
*6 x Ring Push-Up

SPEED SET #3:
3 Rounds -
*200m Run
*6 x Burpee
*30 sec. x Elbow Plank Hold

6 MIN. AMRAP #3: (John Runkle adaptation)
*6 x Deadlift (225/155)
*6 x Burpee-Pull-Up
*6 x KB Swing (2.0/1.5)

SPEED SET #4:
3 Rounds -
*200m Run
*4 x Burpee
*15 sec. x Elbow Plank Hold

Friday, December 28, 2012

5's Within the Minute




EQUIPMENT: Barbell (65/75), Slam Ball (30/20), Rower, PVC

WARM-UP:
*400m Easy Run; then: Dynamic Stretch w/ PVC (+ Burgener Warm-Up for Snatch)

SET #1:
5 Rounds -
Within 1 Minute, Complete:
*5 x Hang Power Snatch
*5 x Overhead Squat
*5 x Sumo Deadlift High Pull
Whatever Time Remains of Your 1 Minute = your REST each round

5 Min. AMRAP -
*100m Row
*100m Run 
*10 x Lunge Jump (5 ea. leg)

SET #2:
5 Rounds -
Within 1 Minute, Complete:
*5 x Slam Ball Wall Ball
*5 x Slam Ball Squat Clean
*5 x Decline Push-Up (toes atop slam ball)
Whatever Time Remains of Your 1 Minute = your REST each round

5 Min. AMRAP -
*100m Row
*100m Run
*10 x Lunge Jump

SET #3:
5 Rounds -
Within 1 Minute, Complete:
*5 x Strict Press
*5 x Push Press
*5 x Thruster
Whatever Time Remains of Your 1 Minute = your REST each round

5 Min. AMRAP -
*100m Row
*100m Run 
*10 x Lunge Jump

SET #4:
5 Rounds -
Within 1 Minute, Complete:
*5 x Burpee
*5 x Star Jump
*5 x Squat-Thrust
Whatever Time Remains of Your 1 Minute = your REST each round

"5/50-4/40-3/30-2/20-1/10" (Harris Express Y Athletic Conditioning)



WARM-UP - AMRAP for duration of 1st song
*5 x Jacking Push-Up
*10 x Power Jack
*15 x Plank Jack
*20 x Jumping Jack

SPEED SET #1:
5 Rounds -
*100m Sprint (note the time it took you to complete this - see iPad timer)
*Seconds it Took to Run 100m = # Reps x Tuck Jump (25 rep cap)

STRENGTH SET #1:
*1 x DB Thruster (palms face forward)
*2 x OH (Walking) Lunge (mod: Front Lunge)
-until you reach 50 reps of OH Lunge (a.k.a.: 25 rounds)

SPEED SET #2:
4 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #2: 
*1 x Renegade Row (Push-Up + Row R + Row L)
*2 x DB Power Clean
-until you reach 40 reps of Squat Clean (a.k.a.: 20 Rounds)

SPEED SET #3:
3 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #3: 
*1 x Weighted Burpee
*2 x Sotts Press (mod: 1 arm at a time - R, then L = 2)
-until you reach 30 reps of Sotts Press (a.k.a.: 15 Rounds)

SPEED SET #4:
2 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #4: 
*1 x Wall Walk (mod: Pike Push-Up - Inchworm Out - 2 x Burpee - Inchworm In)
*2 x Burpee
-until you reach 20 reps of Burpee (a.k.a.: 10 Rounds)

SPEED SET #5:
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #4: 
*1 x DB Bear Crawl 10m Fwd. there/ 10m Bkwd. back
*2 x Man Maker
-until you reach 10 reps of Man Maker (a.k.a.: 5 Rounds)

Thursday, December 27, 2012

Clean/ Press Progressions - S3 Conditioning-Style:)



WARM-UP:
*400m Row
*PVC Active Stretches (i.e. Pass-Thru, Good Morning, Side Bend, Hook-Under Elephant Walk, Press)

SET #1: (may do w/ DBs of increasing weight, as well)
*400m Run
-Then, 3 Rounds - 
*5 x Hang Power Clean (65 lb.)
*5 x Strict Press (65 lb.)
*5 x Bar-Facing Burpee
-Then, 400m Run
-Then, 3 Rounds - 
*5 x Power Clean (75 lb.)
*5 x Push Press (75 lb.)
*5 x Burpee-Lateral Hop over bar

-Then, 400m Run
-Then, 3 Rounds - 
*5 x Squat Clean (95 lb.)
*5 x Push Jerk (95 lb.)
*5 x Barbell Burpee-Deadlift (95 lb.)
-Then, 400m Run

SET #2:
*400m Run
-Then, 3 Rounds -
*5 x Curtis P (75 lb.)(= power clean + front lunge R + front lunge L)
*10 x Evil Wheel Clean and Jerk (75 lb.)
*15 x Overhead Squat (75 lb.)

Wednesday, December 26, 2012

"12-26" (Total Strength - Dec. 26th)



WARM-UP:
3 Rounds -
*12 x Power Jack
*26 x Jumping Jack
*12 x Plank Jack
-early finishers: Toe Hold Squat Stretch
----------------------------------------------------------------------

SET #1 - TRAVELING: (1/2 class @ mirrors; 1/2 @ back wall)
6 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - 
A) Broad Jump (sub: Air Squat in place)
B) Walking Lunge
C) Push-Up

SET #2 - TRAVELING: (mats away, class in 1/2 again)
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
*KB Swing Broad Jump (mod: step fwd. OR KB Swing in place)
*Walking KB Goblet Lunge 
*Single-Arm atop KB Push-Up-Deadlift

SET #3 - IN PLACE: (pull mats out)
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
A) Hollow Body Rock
B) (Alt. Single-Leg) KB Deadlift High Pull
C) Plyo Push-Up over KB (mod: on knees OR walk side-to-side OR on floor w/o KB)

SET #4 - TRAVELING:
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
*KB Thruster in place
*KB OH Lunge - Right Arm
*KB OH Lunge - Left Arm

SET #5 - IN PLACE: (pull mats out)
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
*Prone Arch Rock
*KB OH Squat - Right Arm (mod: rack at shoulder)
*KB OH Squat - Left Arm

Sunday, December 23, 2012

"12 Days of Christmas" - Final Go of the Season (S3 Conditioning)




WARM-UP:
*6 x Toe-Hold Squat Stretch
*12 x X-Back Lunge 
*12 x Down Dog Ankle Raise
*12 x Elephant Walk
*6 x Inchworm - 1x Push-Up

“12 DAYS OF CHRISTMAS BURPEES” (inspired by team teach w/ Mary Queen)
!!!12 x Burpee @ end of ea. round!!!

Rnd. 1: 1 x 100m Run
Rnd. 2: Rnd. 1 + 20 x Jump Rope (challenge: Double-Under) 
Rnd. 3: Rnd. 2 + 3 x Dive Bomber 
Rnd. 4: Rnd. 3 + 4 x Plyo Plate Push-Up (mod: on knees) 
Rnd. 5: Rnd. 4 + 5 x Pull-Up (sub: Ring Row) 
Rnd. 6: Rnd. 5 + 6 x Toes2Bar 
Rnd. 7: Rnd. 6 + 7 x Front Squat + Plate Punch 
Rnd. 8: Rnd. 7 + 8 x Tuck-Up Lunge Jump 
Rnd. 9: Rnd. 8 + 9 x  Handstand + alt. Lateral Arm Raise (R and L = 1)(sub: 90-Degree Decline Plank)
Rnd. 10: Rnd. 9 + 10 x Box (Over) Jump
Rnd. 11: Rnd. 10 + 11 x OH Plate Step-Up 
Rnd. 12: Rnd. 11 + 12 x Goblet Squat (w/ heaviest piece of equipment in gym you're willing to hold:))

-early finishers ea. round: AMRAP - OH Plate Sit-Up 

-begin ea. round together as a group

Erin's Schedule for Week of 12/24 - 12/29


  • Monday (12/24); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Monday (12/24); 11am - S3 Conditioning (Holiday special: "12 Days of Christmas")
  • Monday (12/24); 12pm - CrossFit WOD (CROSSFIT S3)
  • Wednesday (12/26); 9:30am - Total Strength (Siskey Y - Room 2)
  • Thursday (12/27); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Thursday (12/27); 11am - S3 Conditioning
  • Thursday (12/27); 12pm - CrossFit WOD (CROSSFIT S3)
  • Friday (12/28); 5:45am - Athletic Conditioning (Harris Express Y)(I am subbing my old class for Tara!!)(bundle up...we will likely go outside...brrrrr!)
  • Friday (12/28); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Friday (12/28); 11am - S3 Conditioning
  • Friday (12/28); 12pm - CrossFit WOD (CROSSFIT S3)
  • Saturday (12/29); 11am - S3 Conditioning

Saturday, December 22, 2012

Partner Work + Death-By's



WARM-UP:
*400m Row

*Active Stretch
-------------------------------
ALT. PARTNER COUNT-UP SHUTTLE RUN:
*P1: 1 x Run 10m there/ 10m back, then P2 goes while P1 rests
*P1: 2 x Run 10m there/ 10m back, then P2 goes while P1 rests
...up by 1 x there/ back ea. round, finishing at:
*P1: 10 x Run 10m there/ 10m back, then P2 goes while P1 rests

MODIFIED (5 Rounds Only) “DEATH BY BURPEE:”
*Minute #1: 8 x Burpee
*Minute #2: 9 x Burpee
*Minute #3: 10 x Burpee
*Minute #4: 11 x Burpee
*MInute #5: 12 x Burpee
-modify by choosing a lower # of reps with which to start 1st round

ALT. PARTNER COUNT-UP BEAR CRAWL/ PUSH-UP:
*P1: 10m Bear Crawl there - 2 x Push-Up - 10m Bkwd. Bear Crawl back - 2 x Push-Up, then P2 go
*P1: 10m Bear Crawl there - 4 x Push-Up - 10m Bkwd. Bear Crawl back - 4 x Push-Up, then P2 go
...up by 2 push-ups on end lines ea. round; finishing at:
*P1: 10m Bear Crawl there - 10 x Push-Up - 10m Bkwd. Bear Crawl back - 10 x Push-Up, then P2 go

MODIFIED (5  Rounds Only) “DEATH BY PULL-UP:”
*Minute #1: 8 x Pull-Up
*Minute #2: 9 x Pull-Up
*Minute #3: 10 x Pull-Up
*Minute #4: 11 x Pull-Up
*MInute #5: 12 x Pull-Up
-modify by choosing a lower # reps with which to start 1st round

ALT. PARTNER 200M SPRINTS:
4 Rounds -
*P1: 200m Sprint, then P2 goes while P1 rests

DEATH BY “5 KB SWING:”
*Minute 1: 10 x KB Swing (1.0)
*Minute 2: 15 x KB Swing
*Minute 3: 20 x KB Swing
...increasing by 5 KB Swing ea. round until you cannot complete the assigned reps in that round
(we got through 30 reps)




Friday, December 21, 2012

Harris Athletic Conditioning Sneak Peek ("Christmas Reps - 12/25")



WARM-UP: (equipment off to side)
10 Rounds (traveling) -
*10 x Walking Lunge
*10 x Broad Jump
-early finishers: Plank Hold + Shoulder Taps (challenge: throw in push-ups)
-----------------------------------------------------------------------
RETURN INTERVAL (pull equip. out to center of room):
*12 x Man Maker
*25 x Deck Squat (challenge: weighted)(mod: atop low box)
-early finishers: Seated Shoulder Press (1 or 2 DBs)

MAIN SET #1:
3 Rounds -
*12 x Split Squat Snatch (R and L = 1)
30 sec. REST (see iPad, clock, or count 1-1000, etc.)
*12 x Sumo Squat Hold - Curl and Press
30 sec. REST
*12 x (Single-Leg) Burpee (alt. legs ea. rep)
30 sec. REST
-early finishers: 12 x High Knee Run (R and L = 1) to 1 x Pop-Up Push-Up
*2 min. to finish once Erin finishes

RETURN INTERVAL:
*12 x Man Maker
*25 x Deck Squat (challenge: weighted)
-early finishers: Seated Shoulder Press

MAIN SET #2:
3 Rounds -
*25 x Thruster
30 sec. REST (see iPad, clock, or count 1-1000, etc.)
*25 x Plank Fly
30 sec. REST
*25 x Sumo Deadlift High Pull
30 sec. REST
-early finishers: 25 x High Knee Run (R and L = 1) to 1 x Pop-Up Push-Up
*2 min. to finish once Erin finishes

RETURN INTERVAL:
*12 x Man Maker
*25 x Deck Squat (challenge: weighted)
-early finishers: Seated Shoulder Press

AMRAP FINISHER: (equipment away or on edges of room)
*1 x Plank Glide Fwd. there/ Bkwd. back (1 glider OK)
*2 x Bear Crawl Fwd. there/ Bkwd. back
*25 x Lunge Jump
*25 x Squat Jump

Back and Forth, Back and Forth - 10 Meters at a Time




EQUIPMENT: KB (1.0), Pull-Up Bar + Box beneath, Barbell (75/55)

WARM-UP:
*Active Stretch/ Dynamic Warm-Up
*400m Run + 40 x Air Squat

SET #1:
a) 4x 10m there/ back: KB Swinging Broad Jump
b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)
c) 40 x Push Press (75/55)

a) 3x 10m there/ back: KB Swinging Broad Jump
b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)
c) 30 x Push Press

a) 2x 10m there/ back: KB Swinging Broad Jump
b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)
c) 20 x Push Press

a) 1x 10m there/ back: KB Swinging Broad Jump
b) After Each there/ back: 5 ea. arm x KB Long Cycle (power clean & press)
c) 10 x Push Press

SET #2:
a) 3x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)
b) After Each there/ back: 5 ea. arm x KB OH Squat
c) 30 x Jumping Pull-Up 

a) 2x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)
b) After Each there/ back: 5 ea. arm x KB OH Squat
c) 20 x Jumping Pull-Up 

a) 1x 10m there/ back: Single-Arm KB OH Lunge (switch arms ea. length)
b) After Each there/ back: 5 ea. arm x KB OH Squat
c) 10 x Jumping Pull-Up