Chris Isernio

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THIS IS LIKE HYPNOTISM, YOU’LL ALL BE DOING THIS, EATING MEAT AND VEGGIES WILL BECOME LIKE AS IMPORTANT AND AS HABITUAL AS BRUSHING YOUR TEETH!
DON’T FIGHT IT, JUST EAT IT!

LIFT:

BACK SQUAT 
10 SETS OF 10 REPS 
THIS IS DONE “I GO YOU GO”
YOUR ONLY REST IS WHEN YOUR PARTNER IS SQUATTING 
10 REPS ARE DONE STRAIGHT NO PUTTING THE BAR BACK TILL 10 ARE DONE EACH SET.

WORKOUT:
12-9-6
POWER SNATCH @165/105
MUSCLE UP
BOX JUMP OVERS @30/24 (OVER THE BOX, NOT ON THE BOX BUT JUMP OVER THE BOX WITHOUT TOUCHING THE BOX AT ALL, I MEAN UNLESS YOU FALL)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

I’VE BEEN POSTING THIS FOR A WEEK ALREADY!   FOR THOSE OF YOU THAT STARTED EATING THIS WAY A WEEK AGO YOU WOULD HAVE NOTICED A DIFFERENCE. 
MAYBE NOT SO MUCH WEIGHT LOSS BUT DEFINITELY LESS BLOATED AND LESS INCHES CONGRATS.

LIFT:

SUMO DEADLIFT HIGH PULL 
4 DROP SETS 
FOR THE FIRST SET START WITH A WEIGHT THAT YOU CAN GET 8-12 REPS WITH 
IMMEDIATELY LOWER THE WEIGHT AND LIFT TILL FAILURE AND REPEAT ONE MORE TIME.
SO FOR EACH SET YOU WILL PERFORM 3 SETS LOWERING THE WEIGHT TWICE EACH SET.

WORKOUT:
FOR 17 MINUTES
WITH A PARTNER AND TWO KETTLEBELLS  @55/35
COMPLETE 
ONE SET OF:
     10 DOUBLE SWINGS 
     8   DOUBLE CLEANS 
     6   THRUSTER 
     4   LUNGE IN RACK POSITION (2 LUNGES PER LEG)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

I SEE THIS LITTLE ADVERTISING BLIP IS MAKING A DIFFERENCE, I’VE HEARD SOME GREAT FEEDBACK!
STICK TO IT AND WALA!  YOU’LL LOOK AMAZING!

LIFT:

BENCH PRESS
5 REPS EVERY 2 MIN
5 SECONDS DOWN 3 WAY UP
5 SETS TOTAL

WORKOUT:

3 ROUNDS
50 PISTOLS (IF YOU CAN’T DO PISTOLS DO 50 AIR SQUATS)
7    MUSCLE UPS
10 HANG POWER CLEANS @185/115

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

CLEAN AND JERK
1 REP EVERY MINUTE FOR 10 MINUTES
INCREASE WEIGHT AS NEEDED

WORKOUT:

100 DOUBLE UNDERS
100/60 CAL BIKE
RUN 1 MILE
ROW 2K

THIS IS IT!
EVERYONE IS BACK IN SCHOOL, TIME TO GET YOUR ASS IN GEAR!

HERE IT IS AGAIN!

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

I HEAR THE ADVERTISING COMMUNITY KEEPS YOUR MIND ON WHATEVER PRODUCT IT IS THEY WANT TO SELL US BY KEEPING IT FRESH IN YOUR MIND.
SO THEY KEEP PLAYING COMMERCIALS AND ANYTHING THAT WILL KEEP YOU FOCUSED ON THIS PRODUCT.
THEY SAY IF YOU KEEP SEEING IT OVER AND OVER AND OVER AGAIN EVENTUALLY YOU WILL PURCHASE THIS PRODUCT.
SO, I’M GOING TO TRY THAT.
HERE WE GO, EVERYDAY YOU’RE GOING TO SEE:

EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME.
THAT’S IT, DON’T SAY WHAT ABOUT OATMEAL OR FRUIT.
ONLY WHAT I JUST SAID.
TRY IT, IT WON’T KILL YOU.

LIFT:

BACK SQUAT
5 REPS EVERY 2 MIN
5 ROUNDS
5 SECONDS DOWN 3 SECONDS UP

WORKOUT:

3 ROUNDS
30 DB SNATCH 50/30
30 BOX JUMP OVERS 24/20

ACCORDING TO THE CALENDAR THE SUMMER IS OVER, SO NOW MORE BBQ’S AND NO MORE EATIN AND DRINKING CRAP!
GET YOUR ASS IN GEAR AND START EATING WELL AND TRAINING.

THE GYM WILL BE OPEN FOR TWO CLASSES ON MONDAY AT 8 AM AND 9AM
PLEASE BE SURE TO SHOW UP ON TIME
ENJOY THE HOLIDAY

WORKOUT:

FOR 10 ROUNDS
EVERY 3 MINUTES COMPLETE:

10 TOES TO BAR
10 BAR FACING BURPEE
10 THRUSTER @95/65

TRY TO GET THE WORK DONE AS QUICKLY AS POSSIBLE EACH ROUND WHILE TRYING TO
COMPLETE EACH ROUND AS CLOSE TO THE SAME TIME .

LIFT:

FRONT SQUAT
8 REPS EVERY 75 SECONDS
8 ROUNDS TOTAL

WORKOUT:

1 MILE RUN
100 DOUBLE UNDERS
100 SWINGS @70/53  (AMERICAN)
100 GHD SIT UPS
100 PUSH UPS

WORKOUT:

METCON  (AMRAP – Rounds)

EVERY MIN (10 mins)
5 BACK SQUATS  (225/135)

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN  (10 mins)
12/6 CAL BIKE

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN   (10 mins)
6 POWER SNATCH  (135/95)

REST 1 MIN

METCON   (AMRAP – Rounds)

EVERY MIN   (10 mins)
10 BURPEE TO BAR

*6 INCHES ABOVE REACH

WE HERE AT CROSSFIT HAVE A WORD THAT’S NOT THROWN AROUND LIGHTLY, THAT WORD WOULD BE
“MODIFY”!
WHY DO WE MODIFY?  WELL, FOR SEVERAL DIFFERENT REASONS LIKE:  OUR FITNESS LEVEL DOES NOT ALLOW US TO COMPLETE WHAT IS ON THE BOARD,  WE HAVE SOME SORT OF INJURY THAT IMPEDES US FROM BEING ABLE TO DO THE WOD AS RX’D, AND IF WE DO THE WOD IT IS GOING TO TAKE NOT ONLY TOO LONG BUT IT’S GOING TO PRACTICALLY KILL US.

THESE REASONS AMONGST OTHERS I’VE NOT YET TOUCHED UPON ARE WHY WE MODIFY.
MODIFYING DOESN’T MAKE US LESS THAN WHAT WE ARE IF WE DON’T MODIFY,  MODIFYING IS SMART NOT STUPID, MODIFYING IS HELPFUL NOT A HINDERANCE TO US.
BE SMART, IF THE WEIGHT IS TOO HEAVY LOWER IT, IF THE WORKOUT IS DIFFICULT AND IT’S SUPPOSED TO TAKE 10 MINUTES BUT IF YOU DON’T MODIFY IT WILL TAKE 20 THEN JUST MODIFY!
IF YOU FEEL LIKE THERE’S NO WAY YOU CAN DO IT WITHOUT RISKING INJURY DON’T DO IT!

DON’T BE AFRAID OF MODS, DON’T LET YOUR EGO TAKE OVER YOUR THOUGHTS, JUST MODIFY!

LIFT:

DEADLIFT
8 REPS EVERY 75 SECONDS
8 ROUNDS

WORKOUT:

RUN 400
40 POWER CLEANS @135/95
RUN 400
30 POWER CLEANS @185/105
RUN 400
20 POWER CLEANS @225/115
RUN 400
10 POWER CLEANS @245/125