Chris Isernio

Again, one of the biggest misconceptions about Crossfit is that Everyone gets hurt.  I’m sure you have heard this before when you ask your friends to join you at the Crossfit you go to.   “What!  Are you crazy, you’re going to get hurt, everyone gets hurt doing Crossfit!
This couldn’t be further from the truth, Not Everyone gets hurt doing Crossfit only about 80% of the people get hurt!
No, Doy!  C’mon man.
The only people who get hurt are people whom are coached by people who have no idea what the hell they are doing, People that have ego’s the size of Texas and just won’t let themselves do less than the weight on the board of less than the weight that the women next to them is doing.
In this game Ego will get you hurt!
And the last thing that will get you hurt besides bad coaching, and a large Ego is…… Drum Roll please!!!!
The Clock!
Unfortunately in Crossfit the Clock is the best thing ever and the worst thing ever!
The clock is great for those of us that know their limitations and use the clock to compete with either themselves or having a friendly competition with someone in the gym.
But the clock is deadly for those of us that think the clock is more important than form and technique.
Trying to finish the workout in record time while your back is rounded like a camel will get you in traction.

Crossfit Does not Get you Hurt, YOU Get YOU Hurt!
Just like YOU get YOU FAT, and YOU get YOU in GREAT SHAPE!
Just like YOU are responsible for Everything in YOUR Life and BLAMING everyone else will get YOU NO WHERE!

Lift:

1 Power Clean
1 Hang Power Clean
1 Front Squat

Workout:

10-9-8-7-6-5-4-3-2-1
Goblet Squat  @70/45
Burpee Jump to a 1′ Target

Lift:

1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Perform the three movements in a row without putting down the bar
7 Rounds Total

Workout:

2 Rounds
Run 400
50 Wall Balls
50 Box Jumps @24/20
50 GHD Sit ups

Here’s a great article for those of you who still don’t believe that nutrition is the most important part of being fit.
https://www.quora.com/What-will-happen-if-you-work-out-almost-every-day-but-you-dont-eat-very-healthily

Workout:

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps
Rest 1 Min

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps
Rest 1 Min

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps

Lift:

Swings  10 x 10 Rest 30 second Between sets
As Heavy As Possible

Lift:

Bench Press
5 x 7   Super Setted with Ring Push ups

Workout:

4 Rounds
60 Ft.  Handstand Walk
5 Muscle Ups

Workout:

“Double D.T.”

10 Rounds
12  Deadlifts  @155/105
9    Hang Power Cleans  @155/105
6    Push Jerks  @155/105

YES!!!  You use one Barbell for the WHOLE Workout, don’t use two separate Bars for the Deadlifts and the rest of the workout.
YES!!!  The Deadlifts are going to feel lighter than the other movements, it is supposed to be like that.

Lift:

Hang Squat Snatch

8 Singles,  Find a Heavy Single and perform 8 reps with 60 Seconds between reps

Lift:

Barbell Bulgarian Split Squat
7 Sets 5 Reps Each Leg Don’t Alternate legs, finish all 5 reps before switching legs

Workout:

20 D-Ball Cleans @Choose a D-Ball the heaviest you can use
30 Double Unders
40 Step Ups with D.B.  @50/30
50 Plank Walks
40 Step Ups with D.B.  @50/30
30 Double Unders
20 D-Ball Cleans

Lift:

Power Snatch
7 x 2
2 Reps Every 75 Seconds

Workout:

5 Rounds

1  Rope Ascent
25 GHD Sit up
2  Rope Ascent
25 GHD Sit up
3  Rope Ascent
25  GHD Sit up
4  Rope Ascent
25  GHD Sit up
5  Rope Ascent
25  GHD Sit up

Workout:

10  Squat Clean  @245/145
8    Squat Clean  @265/180
6    Squat Clean  @285/195
4    Squat Clean  @305/205
2    Squat Clean  @325/215

Before, Between and After Rounds Complete
5 Push Jerk @135/95 and 7 Burpee

Lift:

Negative Pull ups
5 x 5
If you can do Pull ups with no assistance then do the negatives with weight.
If you can’t do them without assistance  then do them with no weight.
Try and make every rep down in 5 seconds and up jump up to the bar

So I’m getting another dose of Stem Cells this Weekend, this one is a little different than last time.
I hear it goes a little something like this:
https://www.youtube.com/watch?v=qN2J7bs-vzI

With that said, I would hope no one leaves any shit inside the Toilet Bowl on Monday or Some little razors might pop out of my Hands.

Enjoy this Beautiful Weekend!

Lift:
Bench  Press Superset With Dynamic Push Ups

Bench 6 x 8 finish off with Dynamic Push UPs Till Failure

Workout:

100 Burpees For Time
EMOM perform 10 Double Unders

Workout:

With Double Kettlebells
For 15 Minutes
Complete as many Rounds as Possible

10 Swings
10 Snatch
10 Renegade Rows
10 Thruster
@55/35

Lift:

Clean and Jerk
Complete 1 Rep Every minute for 8 minutes