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, February 29, 2012

My New Weekly Schedule


ERIN'S S3/ YMCA SCHEDULE (as of 3/5/2012):
Mondays:
9:45am - CrossFit WOD (Workout of the Day)
11am - S3 Conditioning Class
12pm - CrossFit WOD
5:45pm - Athletic Conditioning (Harris Y)
Tuesdays:
9:45am - CrossFit WOD
11am - S3 Conditioning Class
12pm - CrossFit WOD
Wednesdays:
9:30am - Total Strength (Siskey Y)
Thursdays:
9:45am - CrossFit WOD
11am - Personal Training Hour (Lauren M., Blair, and Lauren)
12pm - CrossFit WOD
6pm - CrossFit WOD
7pm - S3 Conditioning Class
Fridays:
5:45am - Athletic Conditioning (Harris Express Y)
9:45am - CrossFit WOD
11am - S3 Conditioning Class
12pm - CrossFit WOD
Saturdays:
8:30am - S3 Conditioning Class
Sundays:
11am - S3 Conditioning Class

Weekend Rotation Classes @ Harris and Siskey YMCAs: changes weekly

Siskey Total Strength Preview - "100 to 10 by 10s"


Equip: Mat, 2-Riser Bench, Heavy DBs, Light DBs (i.e. 3s/ 5s), option: 1 Extra Heavy DB

WARM-UP: 3 min. slow AMRAP
*3 x Air Squat
*3 x Sumo Squat
*3 x alt. Lunge (R and L = 1)
*3 x Inchworm Out - Push-Up - Inchworm In
SET-REP COUNTDOWN: (count out loud, all reps completed as a class together)
100 x Jack Feet Up-Down Bench (challenge: 10x buns-to-box jump every other 10 reps) 
90 x Split-Squat DB Swing (switch sides every 15 reps)
80 x Single-Arm Thruster (10x palm-in/ 10x palm-fwd., same on other arm)
70 x Side Plank Knee-to-Elbow (challenge: w/ 1 light DB, 20 ea. side, then 15 ea. side)
60 x Goblet Squat (challenge: 10x Goblet Squat Jump every other 10 reps)
50 x Elevated Front Lunge-Drive Up (switch legs every 10 reps, then 5 ea. finish)
40 x (Incline) Crouching Push-Up to Squat (challenge: no incline)
30 x Prone: Swim Kick + Around the World (challenge: w/ light DBs) 
20 x Suitcase Deadlift to 180 Jump (mod: place DB atop bench) 
10 x DB Push-Up + Hop-In to Sumo Squat Hold + 3x Bicep Curl
*Back through from the top @ 1/2 reps ea. exercise

Tuesday, February 28, 2012

"Charlotte Today" - KISS THOSE INNER THIGHS GOODBYE...WELL, SORT OF




Click on the link above to view my latest appearance as the fitness expert on the local morning news show, "Charlotte Today."  See below for my outline/ written breakdown of my presentation.

“KISS THOSE INNER THIGHS GOODBYE”...WELL, SORT OF
-Do your jeans feel a little bit tight in the thigh area?  Well, so do mine!  
-If “skinny” thighs are what you want, then I am most definitely NOT the trainer for you.
-If strong, toned, muscular thighs (with no wiggly bits) are what you want, then I definitely AM the trainer for you
-I firmly believe that there is nothing wrong with bigger thighs, as long as they look fit
-In fact, you DON’T want skinny thighs, because you don’t want to lose the muscle there
-BONUS of strong thighs that are put to work 3-5 days/ week = calorie burning work horses...burning calories for you all day long, every day (even when your workout is over)
How To Work Your Way to Toned Inner Thighs
-Key = Squats and Lunges 
  1. Doing them w/ proper FORM - "P.H.D." 1) Posture, 2) Heels, 3) Depth
  2. Doing them in all different ways: VARIATION
  1. REVIEW BASIC SQUAT FORM
  2. REVIEW BASIC LUNGE FORM
  3. INTRODUCE VARIATIONS OF SQUAT
*Squat Jump
*Plie/ Sumo Squat (inner thigh focus)
-add weight
*Deadlift
*Front Squat
*Goblet Squat
*Thruster (multi-joint = efficient, higher intensity)
      
       IV.  INTRODUCE VARIATIONS OF LUNGE
*Lunge Jump
*Side Lunge
-add weight
*Front Lunge
*Lunge Thruster
*Lunge Swing (great w/ kettlebell)

Monday, February 27, 2012

Big News in Erin's World: Small Promotion, Big Job, New Product = HUGE OPPORTUNITY!

It's official, and I can finally talk about it now!  I am in the process of turning my little part time fitness job into a real career at CROSSFIT S3 in Ballantyne, NC.  News of my promotion and new title, "Director of S3 Conditioning and Personal Training," hit the S3 blog this morning.  Please read the copied text below, or check out the S3 site directly, by clicking on the following link:


BIG ANNOUNCEMENT
We are pleased to announce that Erin Borchard has accepted an enhanced role to be a bigger part of S3. Erin has been a wonderful addition to our team and we feel as though she encompasses everything we look for in a leader and S3 trainer. Erin is not only an incredible athlete, she is an amazing instructor and an incredible person. We are excited to have her more involved. Starting March 5, Erin will take over her role as Director of S3 Conditioning and Personal Training. In this role Erin will teach an increased number of traditional “CROS3FIT” wods as well as she will be adding a number of “S3 Conditioning” classes. We will continue to have our normal schedule and pricing for Crossfit S3 but we are excited to be able to add in this ancillary product incorporating some hours that we don't offer wods and using the new space. We will let Erin explain this product more below and we encourage everyone to come try a couple classes as she will be offering a lot of free “intro” classes during the month of March (we will announce pricing and some enhanced membership options soon). Please join us in welcoming and congratulating Erin on this new role.
**Set your DVRs, our very own Erin Borchard will be featured on Charlotte Today this Tuesday at 11am on NBC.**
From Erin herself:
“I cannot thank you enough for the warm welcome I’ve been given in my first few months as a member of the S3 team. I am truly honored by the faith Kirk, Brandon and Sam have shown they have in me by trusting me with this new position at S3. I see this move as a personal opportunity, as well as a HUGE responsibility. The S3 brand is well-known and well-respected. Therefore, my goal is not to change S3, rather, it is only to enhance it in any way that I am able.
I have worked at S3 for a relatively short period of time and only during the weekday morning hours. Consequently, many of you may not know much about me. I have been an athlete all of my life, as a gymnast during grammar school and then as a springboard/ platform diver through high school, college, and beyond. As a diver at Stanford University, I earned the titles of All-American and Academic All-American several times and was NCAA Champion in the 10-meter Platform event as a senior. After graduation, I continued to train as a member of the U.S. National Diving Team, competing in two U.S. Olympic Team Trials (2000 and 2004).
I retired from diving in 2004, got married (to Joe), had two babies (Eleanor and Charlie), and did a lot of at-home workout videos and spent many useless hours reading tabloid magazines on the elliptical machine. I moved to Charlotte in 2005, took a few group exercise classes at the Y, and found myself surrounded by intensely competitive recreational athletes. Suddenly, I wanted to be the best at something again. I spent 6 months studying for my personal training (NSCA – CSCS), group exercise (ACE), and CrossFit Level I certifications in order to start my own personal training business and to teach group strength and conditioning classes. Over time, the classes I taught began to incorporate more and more elements of CrossFit.
I have my undergraduate degree in Human Biology (Genetics), and science is just as much a passion of mine as fitness is. I believe that the science behind CrossFit’s three defining characteristics is spot on: 1) High Intensity, 2) Functional Movements, 3) Constant Variation. My training/ coaching style relies on these tenets. However, I have a fourth to add: FORM. Exercises done with proper form are safe, functional, and purposeful. Improved fitness is guaranteed when CrossFit WODs are done with high intensity AND proper form throughout.
The CrossFit tenet I rely upon most heavily is that of “Constant Variation.” I believe that can mean variation from CrossFit, as well. S3 has given me an incredible opportunity to create my own ancillary product, separate from our “CROS3FIT” program. I will be programming and running the “S3 Conditioning” program. This product will in no way serve as a replacement for CrossFit WODs, rather it should complement them.
The S3 Conditioning program will serve to bridge that wide gap between short duration/ high intensity CrossFit and long duration/ low intensity steady state cardio (i.e. distance running). The S3Conditioning classes will be one hour in duration, lead by an instructor actually doing the workout alongside of the participants. Incorporating both strength and conditioning elements, class intensity will be very high, but the amount of weight handled will be far less. Partner drills and teamwork will abound; there will be no white board. My hope is that these classes will be just as effective and challenging as CrossFit, but they will also be more approachable for the “Average Joe/ Jill.”
S3 Conditioning” = Bootcamp CrossFit-style (minus the barbell).
Sprint, row, gymnastic movement, box jumps, dumbbells, med balls, slam balls, kettlebells, pull-up bars, jump rope, etc….it will have it ALL…and more.
Over the past two years, I have watched my level of fitness improve dramatically. I have trained myself by creating weeks of workouts that alternate days of CrossFit WODs with days of my conditioning classes. This way of training has worked wonders for me and my personal training clients; I feel beyond lucky to have the opportunity to introduce it to all of you at S3.

Sunday, February 26, 2012

Today's Cardio-Strength Class (Harris YMCA; 12:45pm)

Equipment: 1 pair of Gliders, set of Heavy Dumbbells (DBs)(i.e. 10 - 15 lb.)


WARM-UP:
3 rounds -
45 sec. x Torso Twisting H-K Run (mod: regular high-knee run, or walk it)
45 sec. x Gliding Squat-Thrust-Stand
STRENGTH & GLIDE SET #1: 2 groups, on each side of room (w/ gliders & DBs)
-cone in the middle of the room; ea. group travels to the cone and back simultaneously
  1. 10 ea. leg x Fwd. Lunge Thruster to 2x Plank Glide Fwd. there/ Bkwd. back
  2. 20 ea. arm x Single-Arm DB Snatch to 2x DB Bear Crawl Fwd. there/ Bkwd. back
  3. 30  x DB Thruster to 10 (or 5)x Sprint there/ back
  4. 40 x DB Plank Row to 2x Plank Glide Fwd. there/ Bkwd. back
  5. 50 x DB Front Squat to 2x DB Bear Crawl Fwd. there/ Bkwd. back
IN-PLACE SPEED DRILL:
3 rounds-
45 sec. x 4-count High Kick Run - Drop to Push-Up - Hop Up, repeat
45 sec. x Side Shuffle-Shuffle - Touch (set DBs about 4ft. apart, touch DB on ea. end)
STRENGTH & GLIDE SET #2: 2 groups, on each side of room (w/ gliders & DBs)
-cone in the middle of the room; ea. group travels to the cone and back simultaneously
  1. 20 x DB Jump Thruster to 2x Side Plank Glide there/ back
  2. 20 ea. leg x Step-Back Lunge Deadlift to Inchworm-Push Up-Gliding Pike In t/ b
  3. 20 x Monkey Push-Up to 5(or 3)x Weighted Sprint there/ back
  4. 20 x Front Rack Sumo Squat Jump to 2x Plank Glide Fwd. there/ Bkwd. back
  5. 20 x DB Squat-Thrust-Deadlift to 1x Bkwd. Crab Glide there/ back
IN-PLACE SPEED DRILL:
3 rounds-
45 sec. x Speed Skate (set DBs 4 feet apart)
45 sec. x Surfer Get-Up
STRENGTH & GLIDE SET #3: 2 groups, on each side of room (w/ gliders & DBs)
-cone in the middle of the room; ea. group travels to the cone and back simultaneously
  1. 10 ea. leg x (1 or 2 DB)OH alt. Lunge Jump to 1x DB Plank Glide Fwd. t/ Bkwd. b
  2. 10 x DB Pike Push-Up + Triceps Ext. R and L to 2x Plank Glide Fwd. t/ Bkwd.  b
  3. 10 x Pike Jump to 10 x Sprint there/ back
  4. 10 x Spiderman Push-Up to 1x DB Plank Glide Fwd. there/ Bkwd. back
  5. 10 x DB Push-Up to Sumo Curl/ Press to 2x Plank Glide Fwd. t/ Bkwd.  b
IN-PLACE SPEED DRILL:
3 rounds-
45 sec. x Plank Jack-Hop In (challenge: Jack Hands, as well as feet, then hop in)
45 sec. x No-Box Box Jump (as high as you can go ea. rep)
FINISHER:
Tabata: Burpee OR Bottom-to-Bottom Squats

  • Sunday (2/26); 12:45pm - Cardio-Strength Challenge (Harris YMCA - Upstairs Grp Ex Rm)
  • Monday (2/27); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Monday (2/27); 5:45pm - Athletic Conditioning (Harris YMCA - Upstairs Grp Ex Rm)
  • Tuesday (2/28); 11am - TV Appearance - "Charlotte Today" (NBC)
  • Wednesday (2/29); 9:30am - Total Strength (Siskey YMCA - Room 2)
  • Wednesday (2/29); 5:30pm - Total Strength Extreme (Morrison YMCA - Main Grp Ex Rm) - this will be my last time teaching this class!
  • Thursday (3/1); 9:45am - CrossFit WOD (CROSSFIT S3)
  • Friday (3/2); 5:45am - Athletic Conditioning (Harris Express YMCA)
  • Saturday (3/3); 9am - Athletic Conditioning (Harris YMCA - Main Grp Ex Rm)

Friday, February 24, 2012

Preview of Saturday's (tomorrow) Athletic Conditioning at Harris


Equip: Partner, Set of Heavy Dumbbells (DBs) and Gliders per person

Partner “AMROIRAP:” As Many Round Of Increasing Reps As Possible
WARM-UP w/ Partner:
*alt. partner count-up 1 to 10 by 1s: Air Squat (Rest = Hold Down Squat)
*alt. partner count-up 1 to 10 by 1s: Push-Up (Rest = Hold Plank)
4 MIN. PARTNER COUNT-UP #1:
-take turns counting up reps by 1s from 1; as high as you can get in 4 min.; count!
*Atomic Man Maker
MAX SHUTTLE RUN #1: (move equipment off to side)
-divide into 2 groups (partners face ea. other)(grp 1 along windows, grp 2 along mirror)
2 Rounds-
Grp 1: 1 min. Max Shuttle Run (touch floor on ends)
Grp 2: Rest
-Switch
4 MIN. PARTNER COUNT-UP #2:
*Knee-Slap Tuck Jump to Pike Jump 
(modification: 1 Prisoner Sq. + Bent Knee Torso Twist to 1 Prisoner Sq. + Straight Leg Torso Twist)
MAX SHUTTLE RUN #2:
2 Rounds- same as above
4 MIN. PARTNER COUNT-UP #3:
*Yoga Bum Glide + Seated Shoulder Press
MAX SHUTTLE RUN #2:
2 Rounds- same as above
4 MIN. PARTNER COUNT-UP #3:
*4x Gliding DB Mtn. Climb - Push Up - Glide In - Stand - OH Press
MAX SHUTTLE RUN #3:
2 Rounds- same as above
4 MIN. PARTNER COUNT-UP #4:
*Side Lunge Thruster (R and L = 1)
MAX SHUTTLE RUN #4:
2 Rounds- same as above
4 MIN. PARTNER COUNT-UP #5:
*Star Jump
MAX SHUTTLE RUN #5:
2 Rounds- same as above

Harris Express Athletic Conditioning - 100 Push-Ups, 200 Squats, 3 Mile Run


"GRAND TOTAL: 100 Push-Ups, 200 Squats, 3 Mile Run"

EQUIP: Heavy Dumbbells (DBs), Mat (for knee push-ups)

WARM-UP:
400m Run
#1:
  • 10 x Push-Up
  • 20 x Air Squat
  • Sprint 400m 
#2:
  • 10 total x Weighted T Push-Up 
  • 20 x Dumbbell (DB) Front Squat (rack 2 DBs atop your shoulders, elbows high and tight)
  • Sprint 400m
#3:
  • 10 x Plyo Push-Up (clapping or shoulder-tapping)
  • 20 x DB Deadlift Jump Squat
  • Sprint 400m
#4:
  • 10 x 3x DB Plank Row to 1x Push-Up 
  • 20 x 3-count High-Knee Run + Drop to Squat
  • Sprint 400m
#5:
  • 10 x X-Body Push-Up (cross 1 leg underneath your torso across your body, switch legs ea. rep)
  • 20 x Goblet Squat (cross 2 DBs and hold them @ chest)
  • Sprint 400m
#6:
  • 10 x DB Push-Up + Hop-In
  • 20 x Single-Arm DB Deadlift to Lateral Hop over DB
  • Sprint 400m
#7:
  • 10 x Uneven Hand Push-Up (5xR arm lead, then 5xL arm lead)
  • 20 (10R, then 10L) x Pistol Squat (mod: Toes down of support leg)
  • Sprint 400m
#8:
  • 10 x Stacked-Feet Push-Up (5 ea.)
  • 20 x Goblet Squat Jump
  • Sprint 400m
#9:
  • 10 x Side-Swipe Push-Up (swing straight R leg out to side up to shoulder height, push-up, switch)
  • 20 x Traveling Squat-Touch Broad Jump (continue right into run)
  • Sprint 400m
#10:
  • 10 x (Weighted) Burpee
  • 20 x Squat Jump into Knee-Slap Tuck Jump
  • Sprint 800m

Wednesday, February 22, 2012

It Just Won't Go Away..."The 12 Days of Christmas" AGAIN!


It may not be Christmas, but I am still constantly receiving requests for this workout...over and over again...from all different people...in all different class formats.  And no matter how I switch it up by plugging in different exercises, it "The 12 Days of Christmas" workout ALWAYS manages to absolutely kill me.  Here is the latest version, which I taught tonight in my Total Strength Extreme class.  Enjoy!

Equipment: Mat, Heavy Dumbbells (DBs)(i.e. 12s or 15s), Med Ball (8-*10 lb.), High Bench (~20 in.)


WARM-UP:
30-20-10 x 
*Step Up Repeaters (30 ea. leg, etc.; all R first, then all L)
*MB Mtn. Climb (hands atop MB; R and L = 1)(mod: no MB)
*MB Suitcase Crunch
12 DAYS OF CHRISTMAS exercise list (see below for instructions): 
12 (6R, then 6L) x Pillar Lunge Thruster
11 x (Hands on MB) Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
10 x Spiderman Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
9 x DB Thruster
8 (4R, then 4L) x Step-Back Lunge to Russian Step-Up (DBs hanging; Challenge: DBs in front rack)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
5 x SDLHP
4 x Slam Ball Star Jump,
3 x DB Squat Clean and Press
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)
Add-On Rounds that run as follows:
*Rnd. 1: 1 Atomic Man Maker 
*Rnd 2: Rnd. 1 + 2 Hand-Release Bench-Facing Burpee
*Rnd 3: Rnd. 2 + 3 DB Squat Clean and Press
*Rnd. 4: Rnd. 3 + 4 Slam Ball Star Jump
*Rnd. 5: Rnd. 4 + 5 SDLHP
*Rnd. 6: Rnd. 5 + 6 DB Double-Arm Snatch
*Rnd. 7: Rnd. 6 + 7 Knee-Slap Tuck Jump to Box Jump
*Rnd. 8: Rnd. 7 + 8 Step-Back Lunge to Russian Step-Up
*Rnd. 9: Rnd. 8 + 9 Thruster
*Rnd. 10: Rnd. 9 + 10 Spiderman Push-Up
*Rnd. 11: Rnd. 10 + 11 (MB) Plank Dbl-Footed Hop-Overs
*Rnd. 12: Rnd. 11 + 12 Pillar Lunge Thruster

Preview of Siskey Total Strength - "50 ON/ 10 OFF + Blind Tabatas"





Equip: Heavy Dumbbells (i.e. 12 - 15 lb.), Kettlebell (i.e. 20 - 30 lb.), Mat


Round 1 (= Warm-Up):
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (bodyweight only) *always start back where you left off last
*5 x Prisoner Squat + Torso Twist
*5 x Push-Up + Shoulder Tap
*5 x Supine Pike-Up
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
1st Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a

Round 2:
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (KB or Extra Heavy DB)
*5 x KB Halo + Thruster
*5 x Right: Split Squat KB Swing
*5 x Left: Split Squat KB Swing
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
2nd Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a
Round 3:
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (KB)
a) 5 x Right: KB Clean and Press (“Long Cycle”)
b) 5 x Left: KB Clean and Press (“Long Cycle”)
c) 5 x KB Deadlift + Lateral Hop over KB (mod: step over KB, or 180 jump/ pivot)
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
3rd Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a
Round 4:
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (DBs)
a) 5 x Spiderman Push-Up (mod: on knees)
b) 5 x (Jumping) Thruster (palms face inward)
c) 5 x 5-count DB Russian Twist to OH Press + Leg Extension (russian twist to DB toe touch)
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
4th Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a