Chris Isernio

THE WORKOUT IS GOING TO COMBINE YOUR LIFT WITH YOUR METCON. WHY DO I TELL YOU THIS?
I TELL YOU THIS BECAUSE I WANT YOU TO TREAT THE LIFTING PORTION OF THE WORKOUT AS JUST THAT,
A DELIBERATE ATTEMPT TO MOVE THAT WEIGHT WITH GREAT FORM.
YES, THIS SHOULD BE A GIVEN. BUT GIVEN THE WEIGHT I PUT ON THIS PARTICULAR WORKOUT, I WOULD PAY
CLOSE ATTENTION TO THE LIFTING PORTION OF THIS SPECIFIC WORKOUT, YOU FOLLOWING ME? CAUSE IM HAVING A HARD TIME
FOLLOWING ME.
ANYWAYS,

METCON:

RUN 800
21 SNATCH @135/95 (IF YOU ARE GOING TO MODIFY, LOWER THE WEIGHT NOT THE REPS)
3 ROPE CLIMBS
RUN 400
15 SNATCH @135/95
4 ROPE CLIMBS
RUN 400
9 SNATCH @135/95
5 ROPE CLIMBS
RUN 800
I WOULD LIKE YOU TO TREAT EACH SNATCH AS IF IT WERE A SINGLE ATTEMPT, EACH SET UP SHOULD BE DELIBERATE, IF YOU DON’T THINK YOU NEED TO, THEN GO HEAVIER. THE WEIGHT NEEDS TO BE HEAVY ENOUGH THAT YOU DON’T START LOLLY GAGGIN THROUGH THE WORKOUT!
I WANT YOU TO TREAT EACH SNATCH WITH AS MUCH CONVICTION AS YOU LOOK AT SUGAR. LIKE YOU WANNA FUCKING KILL IT!
RIGHT, WE DON’T LIKE SUGAR?

METCON:

2,000 METER ROW
-THEN-
10 ROUNDS
10 DB THRUSTERS @50/30
10 BURPEE
10 BACK EXTENSION
10 GHD SIT UP
-THEN-
1 MILE RUN

SEE YOU ALL IN SEVERAL HOURS.
WEATHER IS PERFECT!
OH! I WILL TAKE ANY VOLUNTEERS THAT ARE WILLING TO RISK THEIR LIVES AS I DO, FOR OTHERS THAT LOVE TO SEE THE SKY ALL LIT UP.
PHILLY, MY SIDEKICK BAILED SO I MAY COME CRAWLING FROM THE RUBISH MISSING SOME FINGERS!

I’M TRYING A NEW CLASS TOMORROW AT 8:30AM.
THE CLASS WILL INCLUDE ALL CORE BODYWEIGHT MOVEMENTS COMBINES WITH STRETCHES.
IT WILL BE 45 MINUTES TO AN HOUR.
TRY THE CLASS, I NEED SOME INPUT.
SHOW UP BEFORE 8:30!
THIS CLASS IS DIFFERENT THAN THE CROSSFIT WORKOUT, YOU CAN STILL COME AND DO THE WOD, JUST NOT AT 8:30. 8:30 IS THE
NEW CLASS.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS

METCON:

RUN 800
21-15-9
DEADLIFTS @225/155
WALL BALL SHOTS 20/14
SWINGS 70/55
RUN 800

GONNA BE A PERFECT DAY TOMORROW.
PARTY STARTS AT 4PM, ALCOHOL, APPETIZER OR DESSERT.

METCON:

10 ROUNDS
RUN 400
5 C2B PULL UP
5 HANDSTAND PUSH UP
5 OVERHEAD SQUATS @95/65
5 TOES TO BAR

HERE’S THE PARTY INFO, THERE IS NO PARTY… ON SATURDAY.
BUT, THE WEATHER IS SUPPOSED TO CHANGE AFTER TOMORROW FOR THE BETTER!!
SO WE’RE GOING TO HAVE THE PARTY ON MONDAY.
HOPEFULLY MOST EVERYONE WILL BE AVAILABLE ON MONDAY.
SAME START TIME, 4PM ON MONDAY THE 5TH.


WORKOUT:

For time, with a partner:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 minutes, then:

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

SATURDAY LOOKS LIKE A BEAUTIFUL DAY… IN THE BAHAMAS.
BLOWS! BUT DON’T FRET, WE’RE PREPARED. JORDAN HAS A SMALL UMBRELLA, AT LEAST 3 PEOPLE CAN FIT UNDER IT!
POOL IS HEATED, BRING TOWELS FOR THE KIDS AND ALCOHOL OR APPETIZERS OR DESSERTS OR WHATEVER.
PARTY STARTS AT 4PM RIGHT WHEN THE RAIN IS DONE AND THE SUN IS SHINING!
NO RAIN! SUN DANCE SATURDAY.

LIFT:

BENCH PRESS
5 X 10 REPS
MODERATE WEIGHT.

METCON:

20 MIN AMRAP
50 DOUBLE UNDERS (SUBSTITUTE = 150 SINGLES WHILE HANGING YOUR HEAD IN SHAME)
50 FOOT HANDSTAND WALK (SUBSTITUTE = SHOULDER TAPS AGAINST THE WALL, ANYONE CAN DO IT, JUST GET UPSIDE DOWN. IT’S ACTUALLY A DIFFERENT PERSPECTIVE ON THE WORLD)
10 POWER SNATCH @135/95
15 HIP EXTENTION

LIFT:

10 X 10 SWINGS
EVERY MINUTE FOR 10 MINUTES

METCON:

10 ROUNDS
FRONTS SQUAT @135/95 10 REPS
GHD SIT UPS 10 REPS

METCON:

8 SETS
(1 Set every 4 Minutes)
15/12 CALORIE SKI (OR Row)
5 BURPEE BOX GET OVERS (48”)
15/12 CALORIE ASSULT BIKE
5 BURPEE BOX GET OVERS (48”)

LIFT:

SINGLE LEG RDL
5 X 12 EA. LEG

METCON:

20 MIN AMRAP
RUN 400
ALTERNATE BETWEEN MAX REP PULL UPS AND MEX REP PUSH UPS
AFTER THE RUNS.

EVERYONE ALL OVER THE PLACE, WORKING OUT AT ALL DIFFERENT TIMES IS NOT WORKING FOR
PEOPLE THAT WANT THE CLASS ATMOSPHERE.
MY FAULT, I TAKE FULL RESPONSIBILITY.
BUT, NOW IT’S TIME TO GO BACK TO CLASSES.
FOR THOSE OF YOU WHO ARE LIFTING OR WORKING OUT ON YOUR OWN, THAT’S FINE BUT DON’T WORKOUT RIGHT IN THE MIDDLE OF THE RIG OR THE MIDDLE OF THE GYM.
IT’S FINE TRAINING ON YOUR OWN, JUST BE NORMAL. WHAT DO I MEAN BY NORMAL?
DON’T WORK OUT RIGHT IN THE MIDDLE OR EVERYONE WHEN THERE IS A CLASS GOING ON, THAT’S MY NORMAL.
SOME SAY MY NORMAL MAY NOT BE THE NORMAL. THIS MAY BE THE CASE, BUT HAVING COMMON COURTESY FOR YOUR GYM, TRAINING PARTNERS, YOURSELF AND ME SEEMS OF THE UTMOST OR NORMALCY TO ME.

SO HERE’S THE DEAL.
CLASSES ARE 6, 7, 8:30 AND 9:30AM
4:30 AND 5:30PM
IF YOU ARE TAKING THE CLASS, SHOW UP FOR THE CLASS TIME.
IF YOU DON’T SHOW UP ON TIME AND WANT TO JOIN THE CLASS, I WON’T PUNISH YOU PHYSICALLY OR
KEEP YOUR FROM TAKING THE CLASS. I WILL SPEND THE WHOLE CLASS TIME INSULTING AND CRITICIZING YOU.

DO ME A FAVOR AND MAKE THIS EASY, I’M ALMOST AT MY TIPPING POINT.