Chris Isernio

CROSSFIT SYOSSET/ WEDNESDAY, DECEMBER 5TH

THERE ARE STILL SOME PEOPLE THAT BELIEVE THAT THEY CAN JUST WORKOUT AND GET THE RESULTS THEY WANT WITHOUT HAVING TO PUT THE WORK OF GOOD NUTRITION IN THEIR ARSENAL.

UNFORTUNATELY IT DOESN’T WORK LIKE THAT.
I WOULD LOVE TO TELL YOU THAT YOU DON’T HAVE TO EAT WELL TO ATTAIN YOUR FITNESS GOALS BUT, YOU DO!

THE BEST THING TO DO IS TO GIVE YOURSELF A PLAN AND A GOAL IT’S EASIER TO STICK WITH IT IF YOU HAVE SOMETHING TO SHOOT FOR.
DON’T GIVE UP!
KEEP TRYING AND IT WILL HAPPEN!

LIFT:

Power Clean (5×1 – 3 Clean Grip Deadlifts+ 2 HPC + 1 Push Jerk)

Begin each Lift with Clean Grip Deadlift, These are touch and go reps, Hold at the top of the 3rd deadlift and begin the HPC, Once the last HPC is perform then finish with a Push Jerk… increase weight each set for 5 working sets

WORKOUT:

10  MIN AMRAP
10  TOES TO BAR
10  RIGHT ARM KETTLE BELL DOWN PRESS @55/35
10  LEFT ARM KETTLE BELL DOWN PRESS @55/35

CROSSFIT SYOSSET/ WEDNESDAY, DECEMBER 5TH Read More »

CROSSFIT SYOSSET/ TUESDAY, DECEMBER 4TH

WE DID A WORKOUT ON FRIDAY, IT WAS THE 100/60 CAL BIKE WITH 10 PUSH UP EMOM.
IF YOU DIDN’T DO IT I HIGHLY SUGGEST YOU DO IT THIS WEEK WHEN YOU GET A CHANCE.
IT WAS FUCKING MISERABLE!
I MEAN THAT IN THE BEST WAY POSSIBLE.

IT WAS ON AVERAGE 8-10 MINUTES LONG.  8-10 MINUTES OF HELL.
WHAT AMAZES ME IS THAT AFTER DOING THIS WORKOUT AND TOTALLY FEELING LIKE I JUST BEEN THROUGH A TORTURE DEVICE THERE ARE STILL SO MANY PEOPLE THAT WOULD RATHER GO TO A REGULAR GYM AND SPEND 2 HOURS THERE AND STILL AFTER TWO HOURS NOT FEEL ANYTHING NEAR THE DEATH WE FELT ON THURSDAY.

I DON’T GET IT!
PLEASE SOMEONE EXPLAIN TO ME WHAT IS IT THAT MAKES SOMEONE WANT TO WASTE TWO HOURS OF THEIR BUSY LIVES WHEN THEY COULD GET SO MUCH BETTER RESULTS FROM A WORKOUT THAT LASTS LESS THAN A HALF HOUR.
THIS BAFFLES MY MIND

LIFT:

STIFF LEG DEADLIFT
10 X 10: 60

WORKOUT:

50-40-30-20-10
BIKE OR ROW FOR CALORIES
WALL BALL @20/14

CROSSFIT SYOSSET/ TUESDAY, DECEMBER 4TH Read More »

CROSSFIT SYOSSET/ THURSDAY, NOVEMBER 29TH

NOVEMBER IS COMING TO AN END, THAT MEANS THAT THE HOLIDAY SEASON IS IN FULL SWING.
THAT MEANS THERE IS SHIT FOOD EVERYWHERE YOU GO.
THAT MEANS IF YOUR WILL POWER IS INADEQUATE YOU’RE GOING TO BE A LARD ASS BY THE END OF THE YEAR.
DON’T LET THAT HAPPEN.
MAKE YOURSELF A PACT THAT YOU WON’T DO WHAT YOU DO EACH HOLIDAY SEASON AND PIG OUT WHEREVER YOU GO.
TRY AND EAT WELL THROUGH THE SEASON, IF YOU DO IT THROUGH THE HOLIDAY’S, YOU CAN DO IT ANY TIME AT ALL!
DON’T GIVE UP AND DON’T GIVE IN.  BE GOOD TO YOURSELF.

LIFT:

DEADLIFT
10 X 6:60

WORKOUT:
27-21-15-9
DB THRUSTERS @ 50/35
4-3-2-1 ROPE ASCENTS

 

CROSSFIT SYOSSET/ THURSDAY, NOVEMBER 29TH Read More »

CROSSFIT SYOSSET/ WEDNESDAY, NOVEMBER 28TH

I KNOW I REPEAT MYSELF OVER AND OVER AGAIN REGARDING THIS BUT…
YOUR TIME DOESN’T MATTER WHEN PERFORMING THE WORKOUT, WHAT MATTERS IS YOUR SAFETY.
PLEASE MAKE IT A COMMITMENT TO TAKE YOUR TIME AND STAY TIGHT WHEN YOU ARE TRAINING.
DON’T JUST RUSH THROUGH THE WORKOUT TO GET A GOOD TIME, YOU DON’T WANT TO HURT YOUR BACK.
IT’S NOT WORTH IT!

PLEASE PLEASE PLEASE MAKE SURE YOU KEEP YOUR CORE TIGHT ALL THE TIME.
IT’S NOT ONLY SAFE, IT MAKES THE MOVEMENT EASIER.
THE TIGHTER YOU ARE THE EASIER IT WILL BE.

WORKOUT:

1,000 ROW
-THEN-
15 TOES TO BAR
15 OVERHEAD SQUAT @95/65
-THEN-
1,000 ROW

CROSSFIT SYOSSET/ WEDNESDAY, NOVEMBER 28TH Read More »

CROSSFIT SYOSSET/ MONDAY, NOVEMBER 26TH

I’M PUTTIN TOGETHER A SWEATSHIRT ORDER.
I’LL BE TAKING THE ORDERS BEFORE I ACTUALLY ORDER THE SWEATSHIRTS.
THEY SHOULD TAKE AROUND 2 WEEKS ONCE I PUT IT IN.
WE’RE STARTING TO TAKE THEM TODAY, MONDAY AND THE SHEET WILL BE UP FOR A WEEK.
WE HAVE ZIPPER AND PULLOVERS.
THE SWEATSHIRTS ARE ALL THE THICK ONES WE ALWAYS ORDER FROM SPORT TEK.
THERE ARE TWO DIFFERENT DESIGNS YOU CAN ORDER.
THE FIRST ONE IS THIS:
Syosset CrossFit Dec 2018 Sweatshirt

THAT IS ONE OF THE DESIGNS AND THE OTHER IS THE SKULL LOGO ON THE BACK.
THE FIRST DESIGN ONLY COMES IN HEATHER GREY

THE SKULL LOGO COMES IN ALL COLORS
BLUE, RED, GREY, BLACK, BURGUNDY AND ORANGE

THERE WILL BE A SHEET ON THE DESK TO ORDER.
WRITE DOWN YOUR NAME, NUMBER, PULLOVER OR ZIP, SIZE AND COLOR
THANKS

LIFT:

FRONT SQUAT
10 X 10:90
RAISE THE WEIGHT FROM LAST WEEK

WORKOUT:

PULL UP                   5 REPS
PUSH UP                 10 REPS
AIR SQUAT             15 REPS
DOUBLE UNDER  20 REPS
20 MIN AMRAP

 

CROSSFIT SYOSSET/ MONDAY, NOVEMBER 26TH Read More »

CROSSFIT SYOSSET/ THURSDAY, NOVEMBER 22ND

BEFORE I SAY I HOPE YOU ALL HAVE A WONDERFUL HOLIDAY FILLED WITH FUN, FAMILY AND LOTS OF FILLING FOOD,  I WOULD LIKE TO ADDRESS THE DISTASTEFUL BATHROOM SITUATION.  I KNOW I HAVE ALLUDED TO THIS ISSUE BEFORE BUT I GET IT, SOMETIMES OUR BUSY FULFILLING LIVES GET IN THE WAY OF SUCH ELEMENTARY TASKS.

NOW I KNOW I MAY BE A BIT OF A NEAT FREAK AMONGST SOME OTHER ISSUES I HAVE,  WHICH I AM WELL AWARE OF AND WHICH I AM TRYING TO RECTIFY WITH SOME INTENSE PSYCHOTHERAPY.  THIS ISSUE HOWEVER SEEMS TO ELUDE SOME OF US.
I COULD UNDERSTAND THIS PROBLEM IF IT WAS SOMETHING LIKE, SAY, UMM YOU JUST COULDN’T KEEP THE CHALK IN THE BOWL.  YA KNOW SOMETHING OF THAT NATURE I WOULD BE FAR MORE LIKELY TO UNDERSTAND DUE TO THE DIFFICULTY OF THAT TASK.

KEEPING YOUR HANDS OF WHICH YOU ARE IN FULL CONTROL OF IN THE BOTTOM OF A BOWL THE SIZE OF MY ASS SEEMS A BIT DEMANDING, I GET THAT.
I MEAN WE ALL DIDN’T LEARN THE BASIC COORDINATION EXERCISES WHEN WE WERE YOUNG CHILDREN.
SO THIS BEHAVIOR I CAN TOTALLY GRASP.   BUT THIS BATHROOM ISSUE, I JUST CAN’T FOR THE LIFE OF ME WRAP MY HEAD AROUND.

FIRST LET ME EXPLAIN WHAT HAPPENS WHEN WATER SITS ON TILE AND DOESN’T GET WIPED UP.
WELL, LET ME FIRST SAY THAT MOLD NEEDS WATER TO GROW, WITHOUT WATER MOLD CANNOT GROW, REMEMBER THIS FOR LATER USE.
IT’S NOT JUST THE WATER THAT HELPS OR RATHER ALLOWS MOLD TO GROW, IT’S ALSO THE HUMIDITY IN THE AIR THAT HAS JUST OCCURRED FROM THE SHOWER YOU JUST TOOK.
WHEN THERE IS THE PERFECT STORM OF UNATTENDED WATER AND HUMIDUTY YOU HAVE THE PERFECT ENVIRONMENT FOR MOLD TO GROW!!!
GET WHERE I’M GOING?
NOW, THIS CAN BE AVOIDED BY SIMPLY WIPING UP ALL THE WATER THAT YOU LEAVE ON THE FLOOR AFTER YOU SHOWER.  I KNOW, I KNOW, YOUR MOM ISN’T THERE TO DO IT FOR YOU SO THIS MAY BE SOMEWHAT OF AN ARDUOUS TASK BUT FROM WHAT I CAN SEE MOST OF YOU ARE ADULTS WHOM I’M SURE HAVE EXISTED IN SOCIETY UP TO THIS POINT.
SO IT SHOULDN’T BE TOO DIFFICULT A JOB TO ACCOMPLISH.

NOW, YOU CAN KEEP LEAVING IT THERE BUT THAT WOULD BE LIKE SAYING A BIG FUCK YOU TO ALL THE FRIENDS AND PARTNERS YOU TRAIN WITH RIGHT!
I MEAN THINK ABOUT IT.
LET’S SAY SOMEONE SHOWERED BEFORE YOU AND TO YOUR DISGUST WHEN YOU WENT IN THE BATHROOM AFTER THEY WALKED OUT THER WAS A TRAIL OF WATER ON THE FLOOR.
WOULDN’T YOU FEEL LIKE “GOD DAMN, THAT MOTHER FUCKER! WHO THE FUCK WOULD DO THIS TO ME”.  WHO HAS THE AUDACITY TO LOOK ME IN THE FACE AND SAY FUCK YOU I HOPE YOU ROT IN THIS UNGODLY NAUSEATING FILTHY WATER I LEFT FOR YOU? (WHICH WILL UNDOUBTEDLY TURN TO MOLD)
“I’M SO CONFUSED, I THOUGHT THESE PEOPLE WERE MY FRIENDS!”

WELL, SO DID I!
SO, LET’S NOT TREAT PEPOLE WITH SUCH LACK OF RESPECT.  ARE WE BETTER THAN OUR BROTHERS AND SISTERS?
AM I BETTER THAN YOU BECAUSE I HAVE A NICER CAR OR A NICER PAIR OF SHORTS THAN YOU?  OF COURSE NOT!  WE ARE ALL BROTHERS AND SISTERS TRYING TO EXIST IN A WORLD OF DISMAY.  SO LET’S TREAT EACH OTHER WITH RESPECT.
GIVE EACH OTHER HUGS, NOT FOOT FUNGUS!

WITH THAT SAID I HOPE YOU ALL HAVE A GREAT THANKSGIVING, LET’S NOT FORGET THE HARVEST CELEBRATION AT THE PLIMOTH PLANTATION (YES, THE PLANTATION IS SPELT WITH AN “I”)  BACK IN 1621, I’M SURE THE PILGRIMS DID NOT TREAT EACH OTHER WITH THE PURE DISGUST THAT WE SOMETIMES TREAT EACH OTHER WITH TODAY.
ENJOY THE DAY WITH YOUR FAMILY, BE SURE TO TAKE NOTE IF ANYONE OF YOUR FAMILY MEMBERS LEAVES THE BATHROOM A MESS FOR THE REST OF YOUR FAMILY.  IF THEY DO LET ME KNOW I’LL WRITE THEM AN EMAIL.

I DON’T WANNA HEAR SHIT ABOUT MY GRAMMER!  THIS ONE IS PERFECT!

  1.  DEADLIFT WITH A PARTNER @155/105

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

2.  THRUSTER WITH A PARTNER @95/65

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

3.  PULL UPS WITH A PARTNER

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

4.  GHD SIT UPS WITH A PARTNER

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

5.  KETTLEBELL SNATCH WITH A PARTNER @55/35

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

 

CROSSFIT SYOSSET/ THURSDAY, NOVEMBER 22ND Read More »

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