Chris Isernio

Who eats well during the week and dicks around on the weekends?
Are you really eating well during the week or do you just not eat as poorly as you do on the weekends so you think you’re eating well in comparison to the weekends?
What is it about the weekends that makes you feel like you have to stuff your face for two days straight?
I’m pretty sure if you’re one of these people, your weekends start on Friday, and you probably don’t even wait till Friday night.
Do you consider this situation eating 90/10 or 80/20? Cause it’s not, not even close.
Let’s say you are a woman who has an average of 1500 calories a day during the week which would be 7500 cals for the weekdays and then blow up over the weekend having baked goods, ice cream, and other sweets till you’re pissin out your asshole equating to 6000 calories for the weekend.
Which isn’t hard to do if you’re eating all the shit I just mentioned, that would be almost as many calories in 2 days as you did the previous 5.
If you are supposed to be having 1500 calories a day, that would equal 10,500 but because you can’t control yourself over the weekends you’ve just added a surplus of 3000 calories for the week, which would be just under a pound, that’s 4 lb’s a month you would be adding and you wonder why you’re not losing weight eating well during the week.
This is retarded. You know what’s not retarded?
Eating 1500 calories a day for 7 straight days. You’ll lose weight and look how you want to look.
What’s with the weekends anyway? Who invented the whole thing about stuffing your faces and letting go on the weekends?
You’re either all in or you’re fat.
Get your minds right

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 10 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Every 2 minutes for (10) sets
Run 200
Alternate between 20 Push ups & 12 T2B or 25 Ab mat Sit ups

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase weight from last week

Every 3 minutes (5) Rds
7 Thruster @115/75
10 Pull ups
15 Burpee

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 7 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Metcon:
5 Rounds
Run 400
Row 500

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Side Plank Rolls x 10
Inchworm x 10
Thoracic Opener on Foam Roller

Every 2 Minutes x 5
Bench Press @70%

3 Sets till failure with 2 Min Rest
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Concentration Curl 6-10

3 Sets:
Run 200
20 Wall Ball

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

10 Min EMOM
10 Swings
10 V-Up

20 Min Every Other Minute
Sprint 200

Class is at 9am for the Murph workout
Do all the movements correctly, don’t disrespect this dude. If you can’t do all the reps correctly, then modify the workout.
I’d much rather see a half Murph done correctly than a full Murph done with half range of motion. I guess full Murph at half range of motion would be like doing half Murph.

The Murph Workouts are this weekend.
The times will be, Saturday @8:30am, Sunday @10am, and Monday @9am.

Remember, this is just another silly holiday that revolves around BBQ’s and food. You don’t have to participate in the debauchery.
This is what everything revolves around, fuckin shit food. The whole fuckin industry loves holiday’s. Holiday’s, Birthday’s, Funeral’s, Festival’s, everything, everything revolves around sugary foods. It’s terrible, absolutely terrible what they do to people.
Thank god it’s gonna rain, it’ll put a damper on the over indulgence of chemically enhanced fake foods.
Imagine what you’ll feel like if you make it through the holiday without stuffing your face and passing out from food coma.
Don’t be like everyone else.
Don’t do it, it’s that easy, just don’t do it!

This seemed like a good one to repeat.
Especially with the Holiday coming.

I do not want to hear the word “diet” ever again. There’s no such thing as a diet.
I’m going to go over this again because it’s concerning to me that something so simple can be so difficult. However, I can understand the confusion and here’s why.
Do you know what you see when you google the word, diet?
This is what it says. The word diet comes from the greek word, “diaita” which means “way of life”.
It also says, “for many people, however, it means following a specific food plan to lose weight.” That’s the problem. When did the meaning of the word become so ass backwards?
I’m going to go out on a limb and say the fuckers in the “diet” industry changed the meaning of the word to get us to buy into a “diet plan”.
Instead of saying, you need to eat well throughout your life, they say, try this diet and try that diet so they can make money. Dr’s say, you need to go on a diet.
Fucking insane, an out of shape Dr telling you that you need to go on a diet. So, an out of shape Dr which is a huge problem on it’s own, is now telling you that you need to go on a diet. Fuckin ludicrous.
It’s fuckin terrible.
When we say the words, “diet plan” it implies there’s a beginning and and ending.
This is horse shit. There’s no beginning and ending to eating well, it’s a constant thing like brushing your teeth or showering. You don’t start and stop showering one the showering plan begins and ends, right! You fucking shower when you’re dirty. So, why do we keep starting different diet plans because these idiots keep coming up with new ones?
Are we that easily manipulated by these people? No, fuck no!
Stop trying to find something that you think is going to work just because you don’t want to change the way you eat permanently.
You know why most people say eating meat and vegetables is not sustainable? It’s because these mother fuckers tell you it’s not sustainable!
It’s crazy, pure craziness.
Not sustainable, that’s such a dumb statement. You telling me if you had no choice and you had to eat meat and vegetables for the rest of your life or you would die, that it wouldn’t be sustainable??
No, of course not.
C’mon man, we ain’t splittin atoms here. It’s just food.
You eat well most of the time, 80-90%. The other 10-20% you can have some crap food but this is only if you’re eating well the other 80-90%!
You can’t say you’re going to eat well and only do it for half the day and then eat shit for the rest of the day cause you’re happy eating well till noon everyday!
It just doesn’t work like that. I’m not saying you can’t cheat on occasion. Once a week is fine, but not every night!
Here’s the so called “secret”, change your fucking behavior. That’s the problem. It’s ain’t food, it’s YOU!
Say the word diet again and there’s going to be double unders in every workout for a year straight.
Here you go, eat meat, chicken, fish, eggs and vegetables 80-90% of the time and you’ll be happy. Then maybe I’ll be happy.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 x 5
Deadlift x 5
Bulgarian Split Squats x 8

21 Min EMOM
Run 200
Sled Push
Run 200
D-Ball Step Up x 10
Run 200
DB Snatch x 10 @50/35
REST

Run 400
2 sets with Empty Barbell 5 reps ea.
Tall Snatch Grip High Pull
Tall Muscle Snatch
OHS
Snatch Push Press
Snatch Balance

10 Min EMOM
1 Power Snatch
1 Hang Power Snatch
1 OHS

Rowing Intervals
Row 12 x 250m/ :45 easy row
These are Sprints, no Lollygagging!!

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller

10 Min EMOM
10 Swings
Plank

10 x 10
Bench press
Body Row

:20/:10 x 10
Bike for Calories