Chris Isernio

WHO’S BEEN EATING WELL?
ANYONE FIND A GOOD ENOUGH REASON TO EAT WELL?
ANYONE, ANYONE?
GOTTA HAVE A GOOD ENOUGH REASON TO EAT WELL, OR IT WILL NOT WORK.
GOTTA CHANGE YOUR HABITS FOR GOOD AND NOT JUST SAY YOU’RE GOING TO START EATING WELL, IT WON’T LAST UNLESS YOU
HAVE A GOOD ENOUGH “WHY”.

LIFT:

BENCH PRESS
5 X 5

METCON:

-2 SETS-
30-20-10
KETTLEBELL SNATCH (55/35)
BURPEE BOX JUMP OVER (24”/20”)
-REST 2 MINUTES-
30-20-10
KETTELBELL SNATCH (55/35)
BURPEE PULL UP

LIFT:

DEADLIFT
5 X 5
ADD WEIGHT FROM LAST WEEK

_____
I WOULD REALLY LIKE TO SEE MORE ATTENTION PAID TO TECHNIQUE AND POSTURE, NOT JUST MOVING THROUGH THE WOD
_____

METCON:

50 DOUBLE UNDERS
ROW 500
50 GHD SIT UPS (IF YOU DON’T NORMALLY DO GHD SIT UPS… DON’T!
AT LEAST DON’T START TODAY. IT’S JUST A RIDICULOUS NUMBER OF REPS, SO IF YOU AREN’T
USED TO DOING THEM, MAYBE YOU CAN START WITH 30% OF THE NUMBER AND ONLY DO HALF REPS.)

*****
WHAT ELSE IS GOING ON? HAS ANYONE COMPLETED THEIR TASK?
IT WAS SUPPOSED TO BE DONE BY TONIGHT I BELIEVE.
I WAS READING SOMETHING TODAY, IT SAID THE AVERAGE AMERICAN IS ON THEIR PHONE FOR 4 HOURS A DAY!
IS THAT INSANE?
IS THAT YOU?
IS THAT ANYONE YOU KNOW?
THINK ABOUT THE INFORMATION THAT CAN BE FED TO YOU BEING ON THE PHONE FOR 4 HOURS A DAY.
THINK ABOUT YOUR POSTURE DURING THESE 4 HOURS, I’M PRETTY SURE WHILE WE’RE ON OUR PHONES OUR POSTURE SUFFERS…
BEING THAT EVERYONE ON THEIR PHONE HAS THEIR HEADS HANGING DOWN THE WHOLE TIME.
*****

I GOTTA TELL YA, ALL THIS SUGAR TALK HAS GOTTEN SOME OF YOU GUYS MAKING SOME CHANGES!
THAT’S AWESOME.
IT’S EASY WHEN YOU THINK ABOUT IT RIGHT, YOU EAT SHIT, YOU’RE FUCKING UP YOUR WHOLE BODY!
YOU EAT WELL AND YOUR BODY FEELS LIKE A WELL TAKEN CARE OF GARDEN THAT FLOURISHES
WHEN YOU SLEEP.

METCON:

WITH A PARTNER:
COMLETE 100 REPS OF THIS
COMPLEX:
POWER CLEAN
THRUSTER
BACK SQUAT
BEHIND THE NECK PUSH PRESS
ONE PARTER RUNS A 400
WHILE THE OTHER COMPLETES AS MANY COMPLEX’S AS POSSIBLE
ONCE YOUR PARTNER RETURNS FROM THE RUN, YOU RUN AND YOUR PARTNER STARTS
THE COMPLEX TILL YOU RETURN.
ONCE YOU BOTH COMPLETE 100 REPS YOU’RE DONE.

I HAVE AN ASSIGNMENT FOR YOU.
I’LL GIVE YOU TWO DAYS TO COMPLETE THE ASSIGNMENT.
YOU CAN EAT WHAT YOU WANT, THAT’S NOT WHAT THE ASSIGNMENT IS.
ASK YOURSELF, “IF I DIED TOMORROW, WHAT WOULD BE MY BIGGEST REGRET?”
THEN GO DO IT.
THAT’S IT, TWO DAY’S.

LIFT:

HIP THRUSTS
5 X 8

METCON:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

IT’S ANOTHER MONDAY. ANOTHER MONDAY TO START EATING WELL.
HOW MANY TIMES HAVE YOU HEARD, “I’LL START MONDAY?”
HOW MANY MONDAY’S HAVE PASSED YOU BY AND STILL, YOU HAVEN’T STARTED?
HOW MANY MORE MONDAY’S ARE YOU GOING TO LET PASS?
EATING, EXERCISING, ETC… ANYTHING YOU’VE WANTED TO START BUT NEVER DID.
IMAGINE IF YOU DID, IF 6 MONTHS AGO YOU MADE A SIMPLE CHANGE AS NO MORE SUGAR.
NOT EVEN A DIET, JUST NO SUGAR OR NO PROCESSED FOODS OR NO DAIRY, ANYTHING.
ANYTHING YOU WOULD HAVE CHANGED, OVER 6 MONTHS TIME YOU WOULD HAVE SEEN A DRASTIC DIFFERENCE IN YOUR BODY.
SO THEN, WHY DO WE NEVER MAKE THAT CHANGE?
TOMORROW IS MONDAY…

LIFT:

BACK SQUAT
20 REPS ADD 5LBS
WATCH YOUR POSTURE. CORE STAYS TIGHT THROUGHOUT THE MOVEMENT.
THAT WEIGHT SHOULD NEVER, AT ANY POINT, BE SITTING ON YOUR BACK WITHOUT YOUR CORE BEING
TIGHT, NEVER!

METCON:

15 MIN AMRAP

2-4-6-8-10-12…
ROW
SKI ERG
SNATCH @135/95

***YOGURT! TOMORROW 8:30AM!!
IF YOU HAVEN’T TRIED IT YET, WHAT ARE YOU WAITING FOR?
IS BEING BEING MORE FLEXIBLE TO AVOID INJURY NOT ENOUGH TO TRY IT?
IS WALKING AROUND FEELING LIKE A STRETCHED OUT RUBBER BAND ALL THE TIME SOMETHING YOU ENJOY?
WHAT’S UP WITH THIS?
TRY IT, EVEN ONE DAY A WEEK. FLEXIBILITY IS JUST AS IMPORTANT AS LIFTING AND CARDIO, DON’T AVOID IT.

***ON THE SMALL WHITE BOARD IS THE SIGN UP FOR THE 4TH OF JULY PARTY.
IF YOU’RE ATTENDING THE PARTY PLEASE SIGN YOUR NAME AND THE NUMBER OF PEOPLE WITH YOU.
PARTY IS ON THE 3RD.
THANKS

LIFT:

BENCH PRESS
5 X 5 SAME WEIGHT
EVERY 60 SECONDS
—
REST 5 MIN
—
GOOD MORNING
5 X 8 SAME WEIGHT
TRY AND COMPLETE WITH A HEAVIER WEIGHT
KEEPING YOUR MIDLINE STABLE IS KEY, FOLDING OFF YOUR HIP.
—
METCON
15 MIN AMRAP
35 DOUBLE UNDERS
20 LUNGES (10 REPS EACH LEG)
10 HANG MUSCLE SNATCH 75/35

IT’S JUNE, THE WEATHER IS CHANGING. HOW MANY OF YOU SAID “OMG! THE WARM WEATHER IS COMING, I GOTTA PUT A BATHING SUIT ON”.
BECAUSE OF THIS DUMB ASS SHIT I BEEN EATING LIKE SHIT FOR MONTHS AND NOW I’M A MESS, SOUND FAMILIAR?
HERE’S WHAT I EXPECT FROM YOU GUYS.
I EXPECT YOU TO COME INTO THE GYM WITH NO FUCKING EXCUSES REGARDING ANYTHING.
I EXPECT YOU TO KILL EVERY FUCKING WORKOUT THAT YOU TAKE YOUR VALUABLE TIME TO ACCOMPLISH.
IF YOU’RE GOING TO DO SOMETHING DON’T YOU DO IT 1000%??
I EXPECT YOU TO ACT ACCORDINGLY WHEN YOU LEAVE THE GYM.
YOU EAT WELL, BECAUE THAT’S JUST WHAT YOU DO.
I EXPECT YOU TO BE GOOD TO THE RIGHT PEOPLE.
TAKE COTROL OF YOUR SHIT.
YOU’RE A SPECIAL BREEED OF PEOPLE THAT DON’T FOLD WHEN SHIT GETS FUCKED UP, ACT LIKE THAT SHIT ALL THE FUCKING TIME

LIFT:

DEADLIFT
5 X 5

METCON:

RUN 400
21 THRUSTER @115/85
21 PULL UPS
RUN 400
15 THRUSTER
15 PULL UP
RUN 400
9 THRUSTER
9 PULL UP

GYMNASTICS CLASS TONIGHT, WEDNESDAY AT 6:30PM.
LIFTERS WILL STAY ON ONE SIDE WHILE THE CLASS GOES ON THE OTHER SIDE OF THE GYM.
THERE IS NO CHARGE FOR THE GYMNASTICS CLASS.

LIFT:

COMPLETE 7 ROUNDS OF:
1 POWER CLEAN
2 HANG POWER CLEAN
1 SPLIT JERK
SAME WEIGHT FOR ALL LIFTS
TRY TO COMPLETE AS MUCH WEIGHT AS POSSIBLE

METCON:

50 CAL BIIKE
50 SWINGS @70/55
50 BURPEE
COMPLETE ALL 50 REPS FOR EACH EXERCISE BEFORE MOVING ON

CONGRATS TO EVERYONE, FINISHING “MURPH” ON MEMORIAL DAY,
THIS WAS A HUGE ENDEAVOR. IT’S NOT EVERY DAY THAT YOU PERFORM 100 PULL UPS!
YOU SHOULD BE PROUD, IT’S EASY TO FORGET HOW GRATEFUL YOU SHOULD BE, THAT YOU HAVE THE CAPABILITIES
TO EVEN PERFORM THIS WORKOUT. I HOPE YOU ARE ALL EXTREMELY APPRECIATIVE OF YOUR HEALTH ON THIS HOLIDAY.
GIVE YOURSELF CREDIT FOR THIS ONE!

LIFT:

BACK SQUATS
20 REPS
ADD 5 LBS
***I KNOW, YOU JUST DID 300 SQUATS YESTERDAY. THAT’S OK, JUST DO THE 20 SQUATS AS PER USUAL.

METCON:

3 ROUNDS/
RUN 400
25 GHD SIT UPS
10 SNATCH @135/95

***THE GYM WILL HAVE TWO CLASSES TODAY, MONDAY THE 31ST.
CLASSES WILL START AT 8:30 AND 10AM.

***WE’LL BE DOING THE “MEMORIAL DAY MURPH WOD”.
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
RUN 1 MILE
THIS HAS BEEN AN ONGOING TRADITION SINCE WE OPENED IN 2007, LIKE EVERY OTHER “HERO WOD” WE DO, YOU SHOULD BE MODIFYING THE WORKOUT SO THAT YOU ARE ABLE TO PERFORM THE WORKOUT IN A DECENT TIME, AROUND 45 MINUTES.
YOU CAN CHANGE THE AMOUNT OF REPS, SETS OR AMOUNT YOU RUN TO MODIFY, COMPLETING 3, 6, 9 REPS INSTEAD OF 5,10,15 REPS.
IT’S UP TO YOU, THERE’S NO NEED TO KILL YOURSELF, IT’S A WORKOUT NOT A TORTURE SESSION.

***SO, THIS COMES UP EVERY YEAR. RANGE OF MOTION SEEMS TO BE AN ISSUE DURING THIS WORKOUT.
IF YOU FIND YOURSELF NOT BEING ABLE TO COMPLETE FULL RANGE OF MOTION THEN LOWER THE REPS AND DO
THEM CORRECTLY. IT DOESN’T MAKE SENSE TO DO THE WHOLE WORKOUT WITH POOR RANGE OF MOTION.
FIRST AND MOST IMPORTANTLY, WE ARE PERFORMING THIS WORKOUT TO HONOR A FALLEN HERO!
THAT ALONE SHOULD FORCE YOU TO DO EVERYTHING PERFECT, YA KNOW CAUSE WE’RE STILL ALIVE AND HE’S NOT.
REMEMBER THAT WHEN YOU DON’T COMPLETE FULL RANGE OF MOTION. REMIND YOURSELF WHY YOU’RE HERE TODAY PERFORMING THIS WORKOUT.
EVERYONE WEARING A VEST SHOULD BE DOING EVERYTHING PERFECTLY FOR THE WHOLE WORKOUT.

***GYM IS BEING CLEANED AFTER THE WORKOUT TOMORROW FROM 2-5PM.