Chris Isernio

For those of you that did find their BodyFat, it’s time to take the info you got and do something with it.

If you found that your body fat was to high for you and you’re not happy, it’s time to start eating well and losing some BodyFat till August.
If you found out that you are low in BodyFat  But you are not happy with the way you look it’s time to put on some muscle.
If you found out that you are very happy with where you are then keep doing what you’re doing.
either way the first two results will most likely require you to EAT MORE FOOD!
I can’t believe even after I’ve written so much about this subject that it’s still an issue but, it is.
So, I’ll say it again.
You have to eat a lot of good food to be where you want, whether you’re trying to put on Muscle or you are trying to lose some Fat, you need to eat.  Starving yourself is not the way to go.
If you starve yourself you will be working against your body and you’ll be taking yourself on a merry go round and never get to where you want to be.

Workout:

4 x 4 Min amraps with 2 Min Rest

5     C2B  Pull ups
5     Handstand Push Ups
10   GHD Sit ups / w weight

5    Pull Ups
10  Push Ups
10   Sit ups
10   Air Squat

Lift:

Overhead Squat
5 x 10 reps

So, I don’t get something.  Why is is that not many people like to find out what their Body Fat is?
First of all if you’re a Scale Freak (meaning you weigh yourself everyday) you should definitely be doing the BodyFat.

As you know, the scale means absolutely nothing and BodyFat means everything.  Don’t worry I won’t put up another Picture for you all to look at as to why Body weight means nothing and BodyFat is Everything.
It’s just crazy to me.  It’s crazy that so few people are interested in finding out their BodyFat, it’s like playing golf and not keeping score.  Don’t you want to know if you are getting better?
Don’t you want to know the direction you are headed in
There’s a lot of other stuff that goes along with BodyFat testing, what about finding out your Lean Mass Don’t you want to know how much muscle you have or don’t have on your body?
What about knowing the difference between Body Fat and Muscle, Do you know about this also?

There is no negative to finding out your Body Fat.
Once you find it out, it should motivate you to eat better and drop some body fat, now that you did it you have a beginning place to start from.
This happens all the time, one day you decide you’re done being Fat and start eating well and Bam! In Two months you’re down 20 Lbs!
Unfortunately you never jumped in the BodyFat truck so you never knew your Body Fat to begin with, so you did all that great work and don’t have any indication of how much fat you lost and muscle you gained.
Maybe you can shed some light as to why I’m so happy we have this amazing tool to find our body fat and not many people are?
Send me some emails to enlighten me, thanks.

*****Anyways, for those of you who are interested the Truck will be back on Saturday, August 4th.  Please let me know if this date interferes with anything, I know there are a lot of vacations taken during the month of August.
Thank you

Workout:

Five round For Time
12 Reps Deadlift @185/135
9   Reps Hang Power Clean
6   Reps Push Jerk
Before/In-Between/ and After the Rounds do 50 Double Unders

Lift:

Back Squat
5  Drop Sets with 2 min rest between

Ok, I’m going to try Wodify out one more time.  This is the last time I am going to try if this doesn’t work I’m going to just honor your wishes and get rid of it.

Let me just explain how it works before you jump into it and not know the benefits of it.
First of all, there is a huge T.V. that has the Wodify Whiteboard on it where you can see and compare your
scores to every other person in the gym, isn’t that Awesome!!

You can track ALL your scores and ALL your 1 Rep Max Attempts.
This way you don’t have to wonder what weight to use everyday, you can just refer back to my Wodify account and wala!
Isn’t that amazing, you don’t have to wonder or guess anymore with regard to your weights!
Seriously, it is foolish not to use this system.

Here’s how it works, if you aren’t signed up already you simply sign up on the computer behind the desk (ask me or another coach and they will show you how).  Once you are signed up they will send you an email and from there you can set up your account.  Then everyday you come in to workout after the wod you go over to the computer or on your phone on the app and put your weight and scores in and the system keeps everything in for you so all your info is attainable whenever you need it.
isn’t that great!

Now this is it, if you guys don’t wanna do this I’ll get rid of it for good.  Maybe, LOL

Workout:

25 Min Amrap
Run 400
25 Box Jumps @24/20
25 Wall Balls @20./14
25 One Arm KB Lunges @55/35

Workout:

12 min amrap

3 Deadlift @315/225
3 Stone Lift
3 Bench Press @Bodyweight

Lift:

Shoulder Press
7 x 3

This one may definitely sound like a repeat but it’s definitely worth repeating due to the fact that it’s still going on.
This email is about why there are so many different diets out there like Jenny Craig, Weight Watchers, Nutrasystem etc…

There all over the place because they know that very few people will succeed in their destination for looking great.
Why is this true?
Because it’s uncommon for people to take blame for the way they look and what they eat.  Most people will blame the system they are doing, it’s easier to say “This doesn’t work, I tried it” than it is to blame yourself for it.
These companies know this so they exploit it and make a shit load of money doing it.

I myself would rather tell you the truth and hopefully this will give you the push you need to succeed in your quest for looking Awesome.

The real problem is not the diet or the exercise routine you are currently enrolled in or not enrolled in, it’s not the lack or activity or the abundance of activity so you can eat crap.
The real Problem is YOU!
The people who succeed are the people who make a final decision to change their lifestyle and stop making excuses for everything they do.

YOU will only be successful when say You are done with eating this way and You are going to start eating well Now, not Monday, not the first of the month and not the New Year but Right Now!

As far as what you do, people have been successful in everything from Paleo to the South Beach Diet.
Just pick something and DO IT!
Once you do this and not only till you do this will you be on a lifelong roller coaster.
So step off that Coaster and make a decision to lead a better lifestyle and then you will enjoy your success.

Workout:

15 Min Amrap
7    Thruster @115/75
10  Toes To Bar
15   KB Good Morning

Lift:

Deadlift
7 x 3

“You’re doing Crossfit, You’re going to get hurt!”
How many times have you heard that when you tell people what you are doing or when you are trying to get your friends to join you at Crossfit?

This is a ridiculous statement from someone who knows nothing about Crossfit.
You do not get hurt at Crossfit if you pay attention to what you are supposed to be doing and you don’t let your ego get the best of you.  I mean if your coach is a tard that might be problem also but it’s up to you to make sure that doesn’t happen.

You can get hurt in any gym or playing any sport or even walking if you walk the wrong way.
Do people get hurt in Crossfit?  Yes.
Why do most people get hurt in Crossfit?  Well, I’ve been coaching for 11 years and from what I’ve seen people get hurt
From overuse, from using too much weight they shouldn’t be using and from poor form.
All of which can be avoided if someone does what I mentioned at the top of the page.

So saying Crossfit will get you hurt is crazy, maybe a proper statement would be, Oh, you’re doing Crossfit that’s great I hope it works well for you.
But unfortunately very few people want whats good for other people so don’t hold your breathe waiting to hear that statement.

Workout:

1. Row 500
10 Back Sqaut @Bodyweight
20 Push Ups
2.  Row 400
10 Back Squat
20 Push Ups
3.  Row 300
10 Back Squat
20 Push Ups
4.  Row 200
10 Back Squat
20 Push Ups
5.  Row 100
10 Back Squat
20 Push Ups

I don’t know why this is still going on but unfortunately it is, there is an epidemic of Flat Asses going on and it’s not getting any better due to all the Cardio Crazy women.
Let me explain what Cardio does to you.  First, yes you burn calories but only calories are burned while you are doing the cardio movements, once you stop you do just that you stop burning calories.
If you train intensely with weights however you burn calories till the cows come home.
Second if you do so much cardio that you forget to eat you are probably burning muscle also and not just fat.
Third, you are not putting on any muscle at all!  With no muscle on your body you look like a skeleton with skin hanging off you.

So if the look you are going for is the hanging skin, skeleton look keep riding the bike and sitting on the elliptical machine for an hour.
If you want to look like a woman and have a beautiful athletic look start lifting weights!

Here’s what you look like when you do cardio all day and when you lift weights:

As you can see the woman on the left who obviously does not lift any weight at all suffers from what I like to call “Noassatall” disease.  This disease causes a beautiful women’s body to look like that of a street sign pole with a hole in the back of it.
You can see that there is no difference between her Butt and her Back.  If she wasn’t wearing a bathing suit you wouldn’t know where her back ended and her Ass begins.
Myself, I find this vulgar and disgusting.  She should be put in prison for violating a woman’s body.
Now, on the right we have what I like to call “Holy Mother of Christ, What in the name of all that is Holy”.  This woman whom obviously spends a good amount of time lifting weights, specifically under the bar in the squat rack deserves a metal for what she had done to her body!

Now that you know what happens when you do or don’t lift and squat you have no excuses if you still look like the woman on the left.  Don’t destroy what God Gave you,  Squat heavy and embrace the Booty!

#stop-the-cardio-and-start-lifting , a Booty is a terrible thing to waste!

Workout:
15 Min Amrap
5   Hang Muscle Snatch @95/65
10 Overhead Lunges @95/65  (5 each leg)
15  Box Jumps @24/20

Lift:

30 seconds on 30 seconds off
Stone lift
8 minute total

The Body Fat Truck is coming on May 12th, there are still a lot of spots available. I Don’t really understand this.

Anyone who constantly weighs themselves should definitely be taking this body fat test.  This is the only measurement you should be using to measure your progress.
Using the scale means nothing at all, you all know this.  Look!!!!:

This picture says it all, what it says is “the scale means absolutely nothing at all” .  The scale gives you no information other than your bodyweight which by the picture you can see means nothing.
What means a lot?
Your Body fat!!!  That is what means a lot.

You can literally workout and eat well for a year and lose 10 lbs of fat and gain 1o lbs of muscle and the scale won’t move at all!
Why would you put such faith in something that gives such little information about you?
It makes no sense at all to keep weighing yourself, none!
So stop!

The only way to know if you are doing well is to keep doing your body fat.
You will drive yourself crazy (which most of you have done already) if you keep looking at the scale and using that to measure your success or lack of.
So, you can keep doing it your way or you can sign up for the Body fat truck and start taking what you are doing with your health seriously.
Even the Dr you go to has no idea what he is talking about when he says you are overweight!  How the fuck does he know you’re overweight if he doesn’t know your body fat %.
I’ve been obese for years according to Dr’s!
C’mon do yourself a solid and get your body fat taken.

Workout:

21-18-15-12-9-6-3-6-9-12-15-18-21
KB Swings @55/35
Push up

Lift:

Back Squat
6 x 3 @85%
3 Reps every 75 seconds

I know that the Rx weight seems enticing at times, however the Rx weight is really for the elite Crossfitters.

If you can’t do the Workout in the same time or around the same time as the pro’s then the Rx weight isn’t for you.
Weight isn’t the most important thing, time is the most important.
That’s why I always say to modify the workout so you are able to keep the time the same as they do.
Remember, we are after intensity.  If you are training intensely the workout can’t be for a long time.
You just can’t keep up the intensity were after for a long time right.
With that said, adjust the workout properly and try to go through it as fast as you can.
Trying to use the Rx weight when you aren’t able to and suffering through the workout moving slowly isn’t the idea of Crossfit.
Varied Functional movements done at high intensity, that’s what we are after.
Remember this every time you are about to train.

Workout:

“Lumber Jack 20”
For Time
20 Deadlift @275/135
Run 400
20 KB Swings @70/55
Run 400
20 Overhead Squat @135/95
Run 400
20 Burpee
Run 400
20 C2B Pull Ups
Run 400
20 Box Jumps @30/24
Run 400
Squat Cleans 135/95
Run 400

It’s May 1st, the weather has changed, Summer is on it’s way!
This is why you workout, so you can look good in the Summer correct?  If you say no you are here for your health you’re lying.

Whatever the reason maybe, you only look good when you eat well.
A huge part to you eating well if not the only part is being prepared.  Being prepared means having all your meals ready for the week packed in little tupperware like the ones your mom used to go to parties for, Tupperware parties!

Anyways if you don’t have your meals packed in tupperware or baggies or whatever you want to pack them in you are doomed to fail.  The main reason we all fail is that when we get hungry and there is nothing prepared we tend to just run to the nearest shithole to eat.  That’s why it’s called fast food, cause you didn’t take time to prepare it.

See they know that, they know you’re in a rush and they take advantage of that by calling your name when your vulnerable.
Don’t let that Fucking clown Ronald McDonald win you over when you are in a weak moment, be prepared.
1.   Pick a day that you are going to cook all your food for the week.
2.  Have all your meats, and veggies ready to cook how you like them.
3.  Have all your tupperware all ready to go for the week.
4.  Have your Lunch Box filled with all your food for the day
5.  And most importantly tell all the people you work with to Fuck off when they say stupid shit about what you’re eating cause when their fat asses are swimming with their shirts on you’ll be rockin your new body.

Workout:

4 x 3 Min Amrap with 2 min rest
Row 500/400 Meters
Max Wall Balls 20/14

Lift:

Power Clean
1 reps Every minute for 10 minutes