Chris Isernio

You may recall the day we did the 100 Burpees and 1o Double Unders every minute.
Well, if you don’t.  I do.
I had written on the board to sprint through as many burpee as you can each minute and don’t pace yourself.

Someone had said they could have finished the same time or around the same time as someone who sprinted and they could have paced themselves.
So, why sprint?

Well, were not here to get a great time while not being tired afterwards.  Were’ here to get in shape, the way to do that is through intensity.  Pacing yourself does not equal intensity, Sprinting does.
So in every workout you should sprint through for as long as you can, take a break and do it again and again till you’re done.

If you want to improve your fitness you need to do this through every workout.
Don’t pace yourself, pacing is for penis heads.

15 Min Amrap

10 Front Squat @135/95
8 Push Press
6 Pull ups

Lift:

Deadlift
6 x 8
Perform 8 Reps every 90 seconds

It don’ts take much practice to pick up any of the movements we do at Crossfit.  Aside from the Olympic lifts
Everything we do just takes a little practice and you can get each exericse in no time at all.
Take Double Unders for example, practice them Everyday for two weeks and wala you’ll have Double unders.
Then you won’t have to substitute them every time we do Double Unders in a workout.

Whether it is mobility, lack of skill, or no interest, any one of these problems can be solved by just some practice everyday for a short period of time.
Don’t keep ignoring what you can’t do.  I promise it will never ever get better if you ignore them.
Seriously it takes a little bit of practice and you can do every workout Rx’d as far as movements.

You spend your valuable time at Crossfit you might as well do the best and most you can every time you come.  If you’re here make the most out of it.  Doesn’t make sense to waste your time right?  So don’t work hard every time you are in the gym.

Workout:

“Half Murph”
Run 800
10 Rounds
5    Pull ups
10  Push Ups
15   Air Squats
Run 800

“I have to lose weight and get into shape before I start Crossfit”.  This is something that a lot of members hear from their friends when they tell them about Crossfit and how great it is.
Unfortunately a lot of people think like this.  That they need to get into some kinda shape before starting to do Crossfit.

This is nonsense, nonsense and couldn’t be further than the truth.  You don’t need to be in any kinda shape to start Crossfit.
None at all.
That’s why we’re here, so everyone can learn how to do Crossfit without any training at all.  This is one of the great things about Crossfit, Everyone can do them together with people they don’t know and have been doing Crossfit for years.f

This is why it is important to treat every Crossfit Athlete as a person first and not a Games Athlete.
What’s also unfortunate is that a lot of Crossfit’s Believe that you need to kill everyone that walks through the door to try out Crossfit, Especially when that person is involved in some kinda fitness routine currently.
They try to kill that person to let them know how much better Crossfit is than anything else.

This is not true at Crossfit Syosset, here we give everyone what they can handle on not forcing anyone to do anything they can’t and incurring injury.
You don’t want to get injured doing anything, especially if you train.  No one who actually works out wants to be sidelined due to injury.
It’s because of this reason that Everyone who walks through our door can take their time modifying and subbing movements for as long as they need to catch up.

Workout:

3 x 5 Min Amrap: 2 min rest
10 Reps Front Squat @40/20 Dumbbells
10 Reps Swings @55/35
10 Cal Row
10 Reps Box Jumps @24/20
10 Reps Wall Ball Shots @20/14

Lift:

Bulgarian Split Squat
10 Reps (5 Each)
6 Sets Total Every 90 Seconds

A member recently mentioned to me that they read a book about  High Intense training and how it far surpasses that of it’s older brother the long drawn out days of long distance training like marathon running (there’s a reason i bring up marathon running i’ll return to that later) but for now where has this member been!!!!
I’ve been preaching this for years!

Does anyone read what I write or listen when I talk?  Anyone, Bueler maybe?
WTF!

For those of you reading this that aren’t members of the gym already let me tell you about the time you are wasting in the gym sitting there on your cardio machines spending countless hours on the treadmill running to, well… no where!
What does Long distance training do for you?
Well, it’s better than sitting on your Ass but as far as training and getting into shape I would rather see you go in your front yard and do some gardening than sit on a bike for an hour.  At least your house will look great.

Look at it like this, your body adapts to things very very well.  We agree on that?  Good.
Now that we know that and agree on it,  if you do the same thing over and over and over again what do you think will happen?
That’s right, nothing!  Nothing will happen especially when trying to get into shape.
Your body will only change when it is forced to change, hence the high intense short interval training.
Training at hight intensity forces your body to change biologically.  When you push your body to the point of exhaustion for a short period of time (has to be short because there is no way you can keep up a super fast heart rate of training for a long time right?) Your body needs to do something to counteract this fatigue.
This is when your body says “hey, this guy/girl is gonna kill me if I don’t do something about this, yes I like to sit on the couch and do nothing while this guy eats chocolate and drinks wine but now I gotta change something”  So your body releases Growth hormone and testosterone to fight back against the high intense training you are doing.

Without high intense training, shall we say sitting on a bike for an hour with flashing lights and blazing music, you will not elicit this hormonal response we are after if we are looking to change our bodies.
Yes, it’s that simple.  Train hard and fast and you get this response, train slow and not very intensely and you will change absolutely nothing except maybe your belt size may increase a bit.

Workout:

As Fast as you can complete 100 Burpees
If you have a vest wear it, don’t, don’t I repeat don’t pace yourself here.
Do as many as you can as fast as you can then rest a little and do it again and again till you are done.

Every minute on the minute complete 10 double unders

Lift…

Hang Squat Power Snatch
Complete 2 reps Every minute for 10 minutes
Increase weight wen you can

Unfortunately,  because of crappy coaching,  Egos’ and coaches that just don’t give a rat’s ass a lot of people that do Crossfit suffer injury.
This is an unfortunate thing that has happened because Crossfit really is the most amazing routine to get into great shape.

It has become that some shitty coaches and shitty people have led to this “Don’t do Crossfit, you will get hurt phenomenon”

Don’t let someone’s unfortunate circumstance lead your life.  Try Crossfit for yourself and you decide what works for you not someone else.

Workout:

20 on 10 off : 8 rounds
Bike for calories
Pull up
Thruster @75/45
GHD Sit ups or Crunches

Lift…

Overhead Squat
8 x 2
75 seconds rest

One of the great things about Crossfit is that Every type of person can do the workout together.
Whether the person is a newbie, a mid level Crossfitter or a veteran.  Whether the person is Obese, a little overweight or in great shape.
Whether you’re an alien a martian or a space traveler, doesn’t matter who you are.
At Crossfit we modify any one of the many movements we do to meet your fitness level.
I point this out because there seems to be a rumor out there that If you aren’t in great shape you can’t do Crossfit, if you aren’t already great at Crossfit you will be holding everyone up during the workout, If you are obese you need to lose weight first before you get into Crossfit.
These are all Hogwash!

My point?
Anyone Can do Crossfit, don’t be fooled into believing it’s only for certain people.
If you can move you can do Crossfit.

Workout:

9 Rounds
8 Hang Squat Clean @135/95
7 Burpee Box Jump@30/24

Lift…

Shoulder Press
7 x 3
60 seconds rest

I hear a lot about Women not wanting to do Crossfit Because they are going to get big.
Well let me school you on what actually happens to women when they do Crossfit.  They look athletic, muscular and amazing.

Now there is the other side of the spectrum where Crossfit doesn’t  exist but yet women seem to gravitate towards even thought it looks unhealthy.  It’s called disease
Eating a salad a day and spend an hour on the stationary bike will surely have you ending up in the “Disease” side of the spectrum.
I don’t know where this incredibly ridiculous Idea started from (I’m assuming the women magazines from the 80’s)
but it won’t get you looking how you want too.

What happens when you don’t eat?  Well, most importantly your body lacks the nutrition, vitamins and minerals to grow, rejuvenate, repair, maintain or add muscle, force your bones into an Osteoporosis state and make your body think you are starving therefore telling your body not to release fat cells.
Voluntarily putting your body into starvation mode will assure you that you will not lose weight healthy but will also make sure that you won’t be able to lose the fat that exists on your body that you can’t seem to shed, because your body knows that if you lose that last fat you’ll be dead!

So why the starving crisis?  Well, I’m assuming because women are afraid to eat.  They think if they eat they will get fat.
Quite the contrary it’s the opposite, you need to eat to lose weight and eat a lot.
As long as you are eating the right food and not stuffing your face with cheesecake and small packs of cookies (they have to be good there small) you will lose fat.
Food is what makes you look big, not training.  Most women don’t posses the amount of testosterone in them to get “Big”
so stop the nonsense.

Keep biking and doing hours and hours of Cardio you say?
Well I call Bullshit on that one too.  If you don’t workout with weights your bones will never strengthen, your muscles will never grow and you will look like a girl with a flabby butt and sagging body parts with no muscle to hold them up.
What do you think make you look tight?
It isn’t the Treadmill.
What do you think gives you a nice Ass!
It isn’t the stationary bike.

If you want to look athletic and have muscles, lose that loose skin under your arms and stop the saggy Ass look, if you want to rid yourself of sloppy boobs and lose abdomen skin, if this all disgusts you then you need to start lifting weights.
Long gone are the days of only men do weights, Long gone do men rule the Iron game, Long gone are there only women on the cardio side and men on the weights side of the gym!

Hell no my friends
Everyone is lifting weights now, men, women and children so step up to the plate and stop wasting your precious time in the gym running, biking and sitting on the elliptical machine.

ALL YOU WOMEN NEED TO START LIFTING WEIGHTS!!!
IT’S THE YEAR 2018 LET’S GO PEEPS!

Workout:

Perform  Each movement @45/18:
10 Reps Double Kettlebell Deadlift
10 Reps Double Kettlebell Swings
5   Reps Double Kettlebell Snatch
5   Reps Double Kettlebell Thruster
3   Reps Each Leg Double Kettlebell Overhead Lunges

With a Partner Perform as many complexes as you can in 25 Minutes

There seems to be a lot of misconception on what certain Body Fat percentages look like.
First let’s all look at what they really all look like:

This chart shows you what real percentages look like so there is no more mistaken what you think you are or what your goal is to be.
Now, the sign up sheet for the body fat truck is up on the desk, but there is only 5 names on it, WTF!

listen, the first part of your goal is knowing where you are at.  If you don’t find that out how can you know where you want to go?
So, sign up for the fat truck.  It should be a necessity to you.

Workout:

D.T.

5 Rounds @155/110

12 Deadlifts
9  Hang Power clean
6 Push Jerks
No, you cannot use three or two different bars.  I know the deadlift is going to be easier than the rest of the movements, that is designed on purpose.

After the wod…

Front Squat

3-3-3-3-5
Same weight for all sets

JERRY

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

Run 1 Mile
Row 2,000 Meters
Run 1 Mile

Workout:

3 Rounds
Run 400
30 Box Jumps @24/20
30 Hang Power Clean @95/65

Lift:

Back Squat
7 x 3 @80%