Chris Isernio

HI!  The “Murph” Shirts are done!   Wow, that was fast!
Normally it takes me several weeks just to take the order and another several weeks to send it in and then another several months to actually get the order right, I would say this was done perfectly if someone asked me!

The “Murph” shirts are on me, I applaud you all for doing this workout on Memorial Day so I will pick up the price of the shirts.  If You didn’t order one in time, sorry but I can’t get anymore.  Maybe you’ll start reading the emails so you can see what’s going on in the Crossfit Syosset world.
Anyways, the shirts should be in by the end of the week.  I’ll leave them on the desk with the sheet there so you can see exactly what you ordered.  DO NOT TAKE ANY OTHER SHIRT THAN THE ONE YOU ORDERED!!!

Workout:

100 Ft.  Handstand Walk

Then…
5 Rounds
Power Clean 10 reps
Front Rack Lunge 5 Reps Each Leg
5 Muscle Ups

Lift:

Back Squat

5 x 5

There’s something we need to discuss which could perhaps save a life one day.  It’s all about lifting the weight you can handle and not trying to kill yourself lifting weight that makes you feel like Gumby.
There’s no shame in lightening the load in order for you to work on the movement, once you become proficient at the lift then you can start adding weight but until that day comes don’t be ashamed of lifting less even if it’s the empty bar.
It’s much better and less embarrassing lifting a light weight perfectly than lifting a heavy weight and falling all over the place.  Plus, there’s less chance of blowing your spine out of your Ass if you stick to a weight you can handle in the beginning.
In the famous words of Dirty Harry, “A man has got to know his limitations”

Lift:

Power Clean
7 x 2

Workout:

Row 1,000
40 GHD Sit ups
20 Deadlifts @275/165
30 Wall Balls @20/14
50 Cal Bike
30 Wall Balls @20/14
20 Deadlifts @225/115
40 GHD Sit ups

We recently installed Air Conditioning in the Bathrooms.  So basically don’t expect a Hot Summer at all, it’s like when you get a snow blower and it doesn’t snow all Winter.
So let me apologize for not having a hot Summer in advance.
Back to the Air Conditioning.  Now that we don’t have to workout in 90 degree weather and then go shower in the same temperature, we can enjoy the cold weather to shower in and when you get out of the shower you don’t have to sweat just the same as when you were working out.
So, you don’t have to thank me for installing Air here is what you can do.
You Can Make Sure The Bathroom is All Clean and There is No Water on The Floor When You Leave the Bathroom.
You Can Make Sure You Left The Bathroom The Way It Was When You Walked in There.
You Can Make Sure There Is No Shit Left On, In, or on the Seat Of The Bowl When You Leave.
Pretty much just pretend these are your bathrooms at home and treat them the same as you would your bathroom at home.

I would appreciate this and I’m sure everyone of your training partners would also.

We have a lot of members that use the showers and no one wants to get into a dirty shower let alone a dirty Bathroom.
Basically it’s your SHIT so you clean it up.

Thanks A lot

Lift:

Squat Snatch
Find a Heavy Single
Take 80% and perform 1 Squat Snatch Every 60 Seconds for 10 Minute

Workout:

15 Min Amrap

Run 400
7 Power Snatch @115/75
10 Overhead Squat @115/75

Most of what we do are Full Body workouts, because of this it is difficult to adjust the workouts so that we don’t do the same body part quite often.
For instance, we do legs A LOT!  Because every leg movement requires a lot of energy which means a lot of oxygen which means your getting a lot more out of performing a Squat than you are performing a Barbell Curl (nothing against barbell curls).
To keep the workout intense we need to do multi jointed movements.
So, this is the reason that you see a lot of the same muscles being used often.  However you won’t see the same muscle being focused on or the same rep and set scheme for the same muscles.
But, the reason I being this up is because a lot of times I will hear this.  “Oh man my legs are killing me, were doing legs again”.
Well, You don’t have to do legs again.  You can choose to rest being that your legs are killing you and you’re having trouble walking it might actually be a good idea to take some rest and not torture yourself again.
Or you can modify the workout and choose a different movement.
It’s up to you to make the move, remember there are a couple hundred other people in the gym that I have to think of also and maybe they didn’t show up the day before when we did legs.
Work around the workouts, you don’t have to come everyday and you don’t have to do exactly what’s written on the board if you’re not able too.

Lift:
Split Jerk
Perform 7 Singles after finding your max and using 90% of that

Bench Press
3 x 5 @65%

Workout:

21-15-9
Muscle Up
Single Arm Overhead Squat 80/55

Remember that game in Kindergarten where the teacher would show you a sheet with different pictures on it and you had to figure out which picture was different from the rest?
Well, that’s the game we’re gonna play today.
Which Rower is different from the other 30 Rowers standing on the wall and why?
C’mon, I know you can do it!

Got it yet?
That’s right, someone jammed the Computer against the wall while all the others put there computers down before jamming the rower into the wall.

Lift:

Power Snatch into Overhead Squat
8 Singles

Workout:

60 Ft.  Handstand Walk
10 Toes To Bar
10 Deadlifts @315/225
60 Ft.  Handstand Walk
12 Toes To Bar
12 Deadlift
60 Ft. Handstand Walk
14 Toes To Bar
14 Deadlift
60 Ft. Handstand Walk
16 Toes To Bar
16 Deadlift

There seems to be a slight issue with the timing of the classes.
So here’s what we’ll do.   Whatever time the class start time is for example Lift: if the class time is 4:30pm
That means that most people will get there at 4:30 pm which is totally acceptable being in that the class start time is 4:30pm.  If you come early and warm up or work on your weaknesses or things you suck at I applaud your lack of tardiness and dedication to your body and health but unless the whole class comes in early and warms up and is ready to go at the “real class time” I by Law and not legally allowed to start the class without allowing proper warm up time.  If someone gets hurt and I didn’t provide an environment conducive to allowing proper warm up time I can be sued in the eyes of the supreme court (et. al case and docket number 564 Kramer vs. Crocodile Dundee) in which Kramer had sued Dundee over a false environment as exposed to legally responsible in 1867 New York City.  This case may have been to early for most of you but my vase knowledge of the legal world has led me to cases and legal terms of which many of you are unaware of.

With this or that said, who’s the Black Sheep whats The Black Sheep let’s say that all workout’s will start 10 Minutes after the Class Time.
So, this means that for those of you who have not read this or cannot bring yourself to read all the hard work I put into these emails everyday so you can take 10 minutes out of your busy day and enjoy some good reading that moving forward we’ll be starting the wod in every class exactly 1o minutes after Class time begins.
For Example:  If the 4:30pm class starts at 4:30pm we’ll be starting the Wod at, What? Let me hear it?  Yes Yes, Yes that’s it!!  4:40pm!
Once the Wod beings we’ll take it from there but as for now you all know exactly how much time you have to warm up and get ready for the wod.

As far as the time you have to warm up, I would use that time to umm WARM UP!
We’re not all spring chickens like myself so we could use the warm up time wisely to warm up.

Power Clean
Work Your way up to a heavy single and perform it 6 times.

Workout:

100 ft. Dumbell Overhead Walking Lunge   @80/55
100  Double Unders
50 Wall Ball Shots @20/14
50 Calorie Bike
50 Wall Balls Shots
100 Double Unders
100  ft. Dumbell Overhead Walking Lunge

If you haven’t seen the Regionals on T.V the last three weekends it was pretty cool.
Not just seeing them live but that the regionals are actually on CBS Channel 2!
That’s incredible, back in 2007 when we first started Crossfit Syosset which back then was Crossfit Old Bethpage the Crossfit games had just begun and was nothing more than a bunch of athletes hanging out at Dave Castor’s ranch in California working out for 2 or 3 days.
The winner got a trophy and a case of beer I imagine.  Now, the Games are going to be televised on CBS, the Regionals was televised and the prize money is now up to 2.2 Million dollars with the Individual winner getting $275k of that, a far cry from a Trophy and a case.
All this success Crossfit has seen is not by accident, everything about it is great, the workout, the community, the family, and the results are all incredible.
Anyways watching this past weekend they have Crossfit commercials that air during the show.
One of the commercials stood out to me.
This woman was speaking of her Crossfit Experience basically saying when she started and how much weight she lost and other great things Crossfit had sone for her.
Then she said “get up the courage and walk into your neighborhood Crossfit”

So then I thought about it, is saying I don’t want to do Crossfit cause my legs will get too big or I’ll look like a man just an excuse?
Is that just an excuse to get out of going to Crossfit because they don’t have the courage like everyone else who walks into a Crossfit Gym?
This Obviously bothers me that women have all these excuses for not trying Crossfit.
It just doesn’t make sense to me, finally something that works well, doesn’t take half of your day up in the gym, doesn’t cost you a $5,000 machine sitting in your bedroom as a dresser to hang your clothes and still… an excuse as to why you can’t do it!
This boggles my mind.

Well, I hope they all get the courage to walk into the gym one day and stop making excuses cause excuses will get you no where in life except in the same exact position you are in now.

Lift:

Front Squat
3 sets of 5 reps @80%
then…
Hang Squat Clean
Subtract 30% and perform 6 singles

Workout:

4 rope Climbs
16 Thrusters @155/105
3 rope Climbs
12 Thrusters
2 rope Climbs
8 Thrusters

Workout:

2 Rds
10 Power snatch @175/125
12 Burpee
then…
2 Rds
10 Power snatch @115/75
12 Burpee

Lift:

Snatch Balance 75% (of Snatch) 3 sets of 3 reps
Back squat 80% 5 sets of 3 reps
Snatch Pull 85% (of Snatch) 5 sets of 3 reps

For those of you with Bowel problems they created this tool called a plunger.   It’s really amazing how it works, I believe it forces air down the pipe that is clogged therefore forcing the crap that’s in the bowl down and outside to the sewer clearing a path for the next person to use the toilet.
The Plunger is accessible to everyone in the gym, It is not hidden or only for special people to use.
Next time you clog the toilet bowl you need to use the plunger.
Let me tell you what not to do when you clog the toilet bowl, you do not sit there and continuously wipe your ass and stuff toilet paper in a bowl that won’t flush, the toilet paper won’t magically go down the pipe if it’s clogged.
Now I know this isn’t the type of stuff we learn in school but I would have thought that over the years you may have encountered this problem.  If not, now you know so this issue should not arise again.
If it does and I find out who did it I’m going to take a shit in the middle of the gym and throw it at you.
Now I’m usually constipated so at least you will have hard shit thrown at you and not messy diarrhea.

This all by the way is just common place for those of us that live in a civilized society.
Now if a Brown Bear came and took a shit in one of our toilets I would expect him to most likely clog the toilet or not even flush at all but I would think he wouldn’t know how to use toilet paper.
I would like to think of most of us being on the upper quadrant of brain power over a Brown Bear would know all this but ya can never have high expectations in life, hence the clogged bowls.

I wasn’t going to bring this up but It’s really bothering Lauren and other women that walk into a surprise in the women’s room.
It’s called the skidder, its the line of shit left over from someones bowel movement.
This can also be taken care of by the magical toilet wand sitting on the floor next to the toilet bowl, another amazing invention created many moons ago.  There is however more than just one wand, there in all four bathrooms!
We can easily use them just as the cleaning dude can.  Don’t worry, you won’t melt if you pick up a cleaning product.  it’s totally safe for use against skid marks.

What’s say we ban together and start a clean toilet revolution!
We’ll call it “The slippery/skid porcelain movement!  Let’s ban together and make this as important as the Black lives matter movement!
CLEAN BOWLS FOR EVERYONE!!!!

Workout:

3K Row
300 Double Unders
3 Mile Run

Scaling this would be doing less like 2 of everything or 1, don’t not show up because it looks crazy.

Congrats again to Everyone who complete the “Murph” Workout:
The workout is not just a workout that we all at Crossfit complete on Memorial Day, here is the reason why everyone comes together and does this without complaining:

Here is why we pay such a memorial to a great human being:

https://www.youtube.com/watch?v=8PzQmtwNeXM

Workout:

9 Muscle Ups
Handstand Walk
36 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
45 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
54 Pistols

Here a list of Mods:
Muscle Up:  For every set of 9 Muscle Ups Perform:
1.  27 Pull ups and 27 Dips
or
2.  27 Pull ups and 27 Push ups
or
3.  27 Ring Row and 27 Push ups
or
4.  Banded Muscle Ups

Handstand Walk:  (The Rx is 30 Ft of Handstand Walk)
1.  20 Shoulder Taps (also can be done on Box)
2.  5 Wall Walks
3.  10 Handstand Push Ups
4.  Handstand walks leaning on wall

Pistols:
1.  Do the pistols off a box or a bench

Lift:

Front Squat 80% 5 sets of 3 reps
Clean Grip Deadlift 100% (of Clean) 5 sets of 3 reps
Snatch Grip Push Press 75% (of Snatch) 5 sets of 5 reps