Chris Isernio

What’s More important, Completing the workout quickly with no regard for technique or form?  Only focusing on the clock and how fast you can get done even if it means flirting with injury?
This should be an easy to answer question yet for some reason this way of thinking seems to make it’s way through the gym like a wildfire.
You would think that this would never happen but it does way too often.
Focusing on technique and form should always be numero uno, don’t worry about the weight you’re doing or worrying about how fast you’re going.  Focus purely on how well you do the movements and your posture as to avoid injury.
Move at a speed that you can handle and a weight that you are able to lift without sacrificing form.

Lift:

Shoulder Complex
3 Rds.

Shoulder Press Till Failure
Push Press Till Failure
Push Jerk Till Failure

Workout:

50  Cal Row
50  Step Overs D.B. @50/30
50  Deadlift @185/115
50  Wall Balls @20/14
50  Cal Bike
50  Wall Balls
50  Deadlift
50  Step Overs
50  Cal Row

Lift:

1 Snatch Grip Dead
1 Hang Power Snatch
1 Overhead Squat
Complete the Complex 7 Times with 60 seconds rest

Workout:

3 Rds
50 One Legged Squats (Alternating)
7    Muscle Ups
10  Hang Power Cleans @175/115)

Lift:

Perform 1 Complex Every 2 Minutes
1 High Hang Power Clean
1 Above the Knee Power Clean
1 Below the Knee Power Clean
1 Power Clean
1 Front Squat
6 Complex total

Workout:

1 Minute Amrap Thrusters @115/75
1 Minute Rest
1 Minute Amrap Pull up
1 Minute Rest
1 Minute Amrap Bike For Calories
1 Minute Rest
1 Minute Amrap Push Ups
1 Minute Rest
1 Minute Stone Lift
Repeat

Workout:

8 Min Amrap

3 HSPU
3 Cleans @185/125
6 HSPU
3 Cleans @185/125
9 HSPU
3 Cleans @185/125
12 HSPU
6 Cleans @185/125
15 HSPU
6 Cleans @185/125
18 HSPU
6 Cleans @185/125

Lift:

4 x 5 Negative pull ups

Paulina was asking for this picture back in the line up!
Here ya go Paulina 

The Question?
Is the 2nd shot photo shopped or is the 2nd shot a real Ass?
Personally I like to believe it is a real Ass, but I believe the 1st shot is a real Ass also!
The Authors point?  The girl with the 2nd Ass Shot Squats a lot and the girl with the 1st Ass shot has not only not ever done a Squat but has never done any weight training in her life.
What is assumed, that she does Cardio, lots a lots a cardio and has not an ounce of muscle from all the cardio she does.
This is not me, this is from the author of the story I took the pics from.

Anyways, Make sure you Squat!

Lift:

1 Power Snatch
2 Hang Power Snatch
2 Snatch Balance

Complete 1 complex every 90 seconds for a total of 7 complex

Workout:

6 Min EMOM
6 Double KB Clean and Jerk
6 Front Rack Lunge

Rest 2 Min

6 Min EMOM
6 Double KB Thruster
6 Burpee

Hours for the 4th Of July are:
Wednesday there will be two classes:
8 am and 9am
Please show up to the classes on time.
Thank you

The Grocery Bags are in, and they look Awesome!!
Now you can go to Whole Foods in Style with your new Crossfit Syosset Grocery Bag.

Here it is:

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If you guys are interested let me know I have them already printed, as long as you are going to use it you can have two person.

Lift:

Back Squat
6 x 8 @65%

Workout:

21-18-15-12-9-6-3
Assault Bike For Calories
Thruster @95/65
Bar Facing Burpee

It’s Friday!  Yay!
If you have been doing really well eating during the week and the weekends seem to be your nemesis this is time to change that shit!
Remind yourself that it’s all a habit, you’re not addicted to food it’s just a habit that you have picked up from eating shitty over the weekends for so long.  Once your break the habit and start eating well over the weekend its over!!!!
Done, never happen again.  I can tell you what will happen again.
What will happen is you will never reach your fitness goals if you don’t break the habit of “eating shitty weekends”.
So let’s end this cruel crappy thing someone started way back when.
Yea man it’s the weekend, lets eat shit and drink ourselves to oblivion!!!
No, NO NO NO!  Don’t let yourself fall into this controllable habit!

Take control and just stop it!!!

I can guarantee if you make it through the weekend you will be so happy and that will start a snowball effect, from then on it will just start running and running till wall!  You have reached your goal!

Lift:

Bench Press
Flyes
Superset the two excersises both three sets till failure for each, Flyes first

Workout:

15 Min Amrap

10 Reps D-Ball clean and press
20 Reps K.B. Overhead Lunges (10 Each leg)
10 Reps Toes To Bar

Workout:

12 Min Amrap
50 Ft. Handstand Walk
7    C2B Pull ups
Run 200 meters

Lift:

Stiff Leg Deadlift
5 x 12