Chris Isernio

Crossfit Syosset/ Wednesday, November 29th


Every :75 for 12 sets
1-4: 3 Power Clean + 1 jerk
5-8: 2 Hang squat clean + 1 Jerk
9-12: 1 Squat clean + 1 Jerk
Increase every 2 sets

4 Rounds
Every 4 minutes:
12 T2B
12/10 Cal. Assault Bike|
12 Wall Balls (30/20)
12 Burpees

Crossfit Syosset/ Tuesday, November 28th

Bench press
Find your 1 rep max
Take 3 singles to find your max weight.
Use 3-4 warm up sets before you start your singles.
Make sure the barbell touches your chest and your elbows are locked at the top.
If your spotter touches the bar that’s not a rep.

3 rds
Run 800 or Row 1k
50 Swings 55/35
50 Sit ups

Crossfit Syosset/ Monday, November 27th

After many requests we’ll be doing the 20 rep squats again.
They not only get you strong as fuck, they also get you in great condition.
So, every Monday for 8 weeks we’ll be doing the 20 rep routine. If you happen to miss a Monday be sure to make up the squats either the next day or Wednesday so you get enough rest.
The 20 reps should be a grueling 20 reps, not just a leisurely 20 reps, so make sure you’re doing what you can each week.
This is important, make sure you are doing full range of motion for all 20 reps, half reps are silly.

20 reps Back Squat @50-55%
This is 20 consecutive reps. You can rest but you cannot return the bar to the rack till all 20 reps are completed.
Be sure to treat each rep as if it’s a 1 rep max.

6 sets with 1 min rest between sets
15/12 Cal. Assault
5 Burpee Box jump overs 34/24″

Crossfit Syosset/ Friday, November 24th


5 x 5
Work your way up to a heavy set of 5 then increase each set.

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)

Crossfit Syosset/ Thursday November 23rd

Today’s Classes:
8 and 9 am


AMRAP Ascending Ladder (with a Partner) in 10 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees

Rest 3 minutes

For 10 minutes
Partners alternate 250/200 ski, bike or row
Sprint through the movement as quickly as you can.

Crossfit Syosset/ Wednesday, November 22


A. 6 rounds every :90
2 Power clean + 1 Jerk
Increase every set

B. 4 rounds every :60
3 Front squat
Start with weight you finished A with and increase each set

1K row
then …
[5 rounds
15 Hip extension
15 Ghd sit ups]
1k row

Thanksgiving day hours:
8am and 9am

Crossfit Syosset/ Tuesday, November 21st


Heavy DB Lunges
5 x 10 (5 each leg)
You can do walking lunges or lunges in places. Just make sure you have two heavy ass db’s.

5 rounds for max reps of:
¾-body-weight bench presses
If you cannot get at least 10 reps with 3/4 body-weight, choose a weight you can get 10 reps for the first couple rounds. Same with the pull ups, modify to get 10 reps.
Give yourself ample recovery time between sets.

Have you given any thought as to why you work out?
Maybe you want to keep your bones strong so as you age you don’t fall, break your hip and die.
I hear this is a big issue with older people, like Bruce. Fortunately for Bruce his bones are strong from lifting, he may fall but, no broken hips here.
Of course one of his hips has already been replaced but the other is primo.
I would imagine if someone has the notion that through working out they will look how they want to and it doesn’t happen it would be pretty discouraging.
I wonder if this concept stops people from continuing their training. I mean if you believe something to be true and it’s not working I guess it would be easy to quit.
This is another reason you need to separate the two.
Focus on your goal of why you train while also focusing on eating well to drop fat.

Crossfit Syosset/ Monday, November 20th


Swings (as heavy as you can)
10 min EMOM
10 reps each minute

5 Rounds
50 Double unders
5 Overhead squats @135/95

How many of you workout so you don’t feel as guilty when you eat crap. Do you workout to lose weight.
This is not how it works.
Losing weight happens from what you put in your mouth.
If you are one of these people that works out to lose weight, you should rethink why you train.
Maybe figuring out a different goal of why you workout like, strength gain, increase in power, better stamina, or whatever the reason it can’t be to lose weight.
Separating the two may help you eat better.
Knowing that the only way to lose fat is eating well, as opposed to working out to lose fat will help you focus on eating well.

Crossfit Syosset/ Friday, November 17th


10 Rounds
1 Power snatch
1 Overhead squat
1 Hang power snatch
1 Overhead squat
Increase every 2 sets


4 Rounds
500/400 sprint on the rower
Rest 90 seconds between rounds
You’re getting a good amount of rest so go hard on the row

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