Chris Isernio

LIFT:

FRONT SQUAT
10 X 10: 90

WORKOUT:

50-50-50
Double Under
21-15-9
Deadlift @275/180
HandStand Push Ups

NOT ONLY IS IT IMPORTANT TO STAY TIGHT WHILE YOU’RE TRAINING, BUT THERE IS NO REASON TO RUSH THROUGH THE WORKOUT AS FAST AS YOU CAN WITHOUT ANY CONSIDERATION GIVEN TO YOUR POSTURE AND YOUR HEALTH.
I KNOW IT’S IMPORTANT TO FINISH QUICKLY AND TO KEEP THE WORKOUTS INTENSE, HOWEVER IF YOU ARE NOT ABLE TO MAINTAIN CORRECT POSTURE THROUGHOUT THE WORKOUT YOU ARE GOING TO GET HURT.
KEEPING YOUR CORE TIGHT, KEEPING YOUR SHOULDER BLADES TIGHT WHEN YOU’RE DOING PULL UPS ETC… IF YOU CAN’T KEEP TIGHT JUST TAKE A REST.

THE CLOCK IS NOT WORTH GETTING INJURED, YOU GET INJURED YOU WON’T BE DOING ANYTHING.

WORKOUT:

“LYNNE”

5 RDS WITH REST AS NEEDED

MAX REP BENCH PRESS
MAX REP PULL UPS
NO REST BETWEEN THE BENCH AND PULL UPS

REST AS NEEDED BETWEEN ROUNDS

USE THE WEIGHT YOU DID 2 WEEKS AGO AS A REFERENCE TO THIS WEEKS WEIGHT.

LIMITED RANGE OF MOTION SEEMS TO BE LIKE AN ONGOING PLAGUE
SEEMS TO BE IT’S DIFFICULT TO KEEP DOING FULL RANGE OF MOTION AS THE MOVEMENTS GET MORE AND MORE DIFFICULT.
IT IS SUPER IMPORTANT TO KEEP UP WITH PERFORMING FULL RANGE OF MOTION.  WE SPOKE ABOUT THIS A WEEK AGO, OR SHOULD I SAY I SPOKE ABOUT IT WITH MYSELF A WEEK AGO CAUSE IT SEEMS TO BE I’M TALKING TO MYSELF WITH THESE EMAILS.

WHATEVER!  YOU CAN’T BREAK ME DOWN,  I’M GONNA KEEP POSTING NO MATTER WHAT YOU DO!
UNTIL THE LAST PERSON READS THEM I’LL KEEP WRITING.
I DON’T PLAY HARD TO GET, I PLAY HARD TO GET RID OF!
I’LL KEEP GOING TILL ONE DAY YOUR GONNA BE IN THE SITUATION AND ONE OF MY EMAILS WILL COME TO MIND, “OH!  CHRIS SAID TO DO THIS LET ME TRY IT!”
AND THEN I’LL KNOW I HAVE DONE MY JOB!

BTW, IF ANYONE IS READING THIS FROM THE SITE AND YOU DON’T GET THE EMAILS PLEASE LET ME KNOW SO I CAN ADD YOU TO THE LIST OF EMAILS THAT NO ONE READS, YOU’RE GONNA LOVE THEM.  DON’T LISTEN TO ANYONE, THEY ARE ALL MASTERPIECES!

LIFT:

STIFF LEG DEADLIFT

10 X 6:90 REST

MAKE SURE YOU GET 90 SECONDS REST AFTER EACH SET OF 6

WORKOUT:

4 X 3 MIN ROUNDS WITH 3 MIN REST
TO COMPLETE
400/500 ROW AND MAX WALL BALLS

YOU NEED TO SPRINT THROUGH EACH ROUND AS QUICKLY AS POSSIBLE, YOURE GETTING AN AMPLE AMOUNT OF REST AFTER EACH ROUND.  NO REST DURING THE 3 MINUTES OF WORK.

WORKOUT:

ROW 50 CALORIES
50 PISTOLS (25 EACH LEG)
50 HANDSTAND PUSH UPS
50 POWER CLEANS @115/75
50 DUMBBELL STEP UPS @50/25
50 BURPEE
50 CAL BIKE
50 TOES TO BAR
ROW 50 CALORIES

LIFT:

SWINGS
10 SETS 10 REPS 60 SECONDS REST

WORKOUT:

12 MIN AMRAP
35 DOUBLE UNDERS
25 WALL BALLS @20/14
10 DEADLIFT @225/135

THIS WEEK YOGA WILL BE ON TUESDAY AT 7AM AND WEDNESDAY AT 8:15AM.
THIS MEANS THERE WILL BE NO CROSSFIT ON THOSE DAYS AND AT THOSE TIMES.

LIFT:

FRONT SQUATS
10 SETS 10 REPS 90 SEC REST @60%

WORKOUT:

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps (increase weight too 185 if you can)
5    PULL UPS
10  PUSH UPS
1 Min Rest

Two of your training partners recently killed it!
One of these maniacs Ran the New York City Marathon and the other maniac traveled all the way to Greece to run in the Spartan Trifecta in two days after being invited to run with the Top Spartan Racers in the country!

Lindsay Ran the Marathon in 4 hrs and 2 minutes surpassing my time of 4 hrs and 3 minutes set back in 1981.  Lindsay started training for the marathon at the young age of 36 and has never let herself down.   Trotting through Hurricane winds and Torrential rains whenever necessary.  She was recently quoted saying
“If Norman Rockwell can Paint it, I can Run it”!   Well you proved your womanhood once again Ms. Klausner.  Is that the picture of did your left hip swollen?
Harry, oh Boy! Harry
just got back from Greece on Tuesday Running the Spartan race in the place where Zeus once ruled over myself and the rest of the Greek Gods.
Congratulations to both you guys for accomplishing these simple everyday tasks.

This wall was actually covered with poisonous spikes and gasoline which was set on fire if you couldn’t make it over!
Yes, this was no ordinary Spartan Race, but Harry being 100% Greek when he came to this country working his way up the ladder of success as a we little thing of a man who now looks like a God himself and carry’s the torch of life through his never dying desire of being the best, chipping away at this ever changing cruel form of punishment Harry likes to call Life!

Speaking of The Spartan Race, there happens to be one of them coming up next Saturday in Bethpage.
You to can be a part of the Spartan Phenomenon!
**Sign up for Free through Team YOLO.
YOLO is a charity that little tiny Jen is a part of, she wanted everyone to know that if you go to:
https://www.yolostrong.com and click the Spartan tab you can be racing with the YOLO team which by the way is being sponsored by us.
**complete the registration form  (include Crossfit Syosset and /or Jenn Costanzo) in the field that asks how you got connected with YOLO
**If you are already registered
you can wear our t-shirt in support of the team and race at your already determined race time; or
join the tribe and change your team to Team YOLO Strong on your Spartan Registration info.

Jenn appreciates all your help and support and looks forward to running alongside everyone.
Apparently Team YOLO is 100+ Strong!

LIFT:

DUMBBELL BENCH PRESS
BANDED TRICEP PRESSDOWNS

SUPERSET THESE TWO MOVEMENTS TILL FAILURE FOR BOTH
4 SETS TOTAL

WORKOUT:

Alternate between Bike and Wall Balls each minute
Complete 150 Wall Balls and 150 calories in as few minutes as possible

LISTEN TO ME!
RANGE OF MOTION IS SUPER IMPORTANT.
FOR SEVERAL REASONS, MOST IMPORTANTLY BEING YOU NEED TO WORK THE JOINT AT A FULL RANGE OF MOTION OF THE JOINT TO GET THE BENEFIT OF THE MOVEMENT.
DOING HALF REPS IF EVEN THAT WILL CAUSE THE JOINT TO STRENGTHEN ONLY AT THE POINT OF WHICH THAT JOINT IS WORKED.
THIS MAKES  THE JOINT SUSCEPTIBLE TO INJURY AT FULL RANGE.
THAT WAS MOST IMPORTANT, LEAST IMPORTANT IS HAVING INTEGRITY IN WHAT YOU DO.
YOU CAN’T PERFORM A WORKOUT AT HALF RANGE, FINISH AT A QUICK TIME AND THEN BOAST ABOUT DOING WELL.
THIS JUST DOESN’T WORK!
I CAN GUARANTEE THAT YOU WILL GET MORE OUT OF THE WORKOUT IF YOU DO EVERYTHING FULL RANGE OF MOTION.
TRUST ME!

LIFT:

DEADLIFT
7 X 3

WORKOUT:

SPRINT 1K ON THE ROWER

COMPLETE 5 ROUNDS
15 TOES TO BAR
7   POWER CLEAN @165/115

SPRINT 1K ON THE ROWER

THERE IS ALWAYS A WARM UP ON THE BOARD.
THE WARM UP IS MADE UP BASED ON THE WORKOUT OR MOST OF THE TIME THE LIFT THAT YOU ARE GOING TO BE DOING.
NOT ONLY IS THE WARM UP DESIGNED TO “WARM YOU UP”
IT IS ALSO THERE FOR YOU TO BECOME MORE MOBIL WHICH I’M SURE MOST OF YOU WOULD AGREE THAT YOU NEED TO BECOME MORE MOBIL.

I DON’T KNOW WHY SOME OF YOU DON’T DO IT OR DON’T WARM UP AT ALL.
BUT I WOULD SUGGEST IF YOU WANT TO PREVENT INJURY THAT YOU DO SOMETHING TO WARM YOURSELF UP.
IF YOU DON’T WANT TO DO WHAT’S ON THE BOARD, DO SOMETHING, ANYTHING.  JUST DON’T JUMP INTO THE WORKOUT AFTER WALKING IN THE DOOR, THAT’S JUST ASKING TO GET HURT.

WORKOUT:

100 DOUBLE UNDERS
90   CRUNCHES
80   SWINGS @55/35
70   WALL BALLS @20/14
60   BURPEES
50   HANG POWER SNATCH @95/65
40   PULL UPS C2B
30   HANDSTAND PUSH UPS
20   DEADLIFT @225/135
10   MUSCLE UPS

I KNOW I MENTION THIS OFTEN IN CLASS AND ON THE EMAILS BUT I THINK IT IS WORTH MENTIONING AGAIN AND AGAIN.
IF YOU LISTEN AND ACTUALLY DO IT WHEN YOU ARE SUPPOSED TO IT WILL PREVENT INJURY AT A HIGH PERCENTAGE.
STAYING TIGHT IN YOUR CORE IS A PRACTICE THAT UNFORTUNATELY IS NOT TAUGHT ENOUGH.  IT IS FOR THE MOST PART OVERLOOKED WHEN SOMEONE IS LEARNING TO LIFT CORRECTLY.
STAYING TIGHT NOT ONLY PREVENTS INJURY BUT IT ALSO HELPS MAINTAIN POSTURE THROUGHOUT THE MOVEMENTS AND KEEPS YOU FOCUSED ON YOUR MOVEMENT.
MOST PEOPLE UNFORTUNATELY DON’T KNOW HOW TO STAY TIGHT, WHEN I ASK A NEW PERSON HOW TO DO IT OFTEN I HEAR “SUCK YOUR GUT IN RIGHT”!
NO, NOT RIGHT.

YOU NEED TO PRACTICE THIS WHEN YOU’RE NOT LIFTING SO IT BECOMES COMMON PLACE WHEN YOU DO.
PUSH YOUR GUT OUT AND MAKE  YOUR ABS WORK HARD TO MAINTAIN CORE STABILITY.
JUST THINK WHAT YOU WOULD DO TO STAY TIGHT WHEN SOMEONE TRIES TO PUNCH YOU IN THE STOMACH.
IF YOU SUCK YOUR GUT IN THEIR FIST WILL GO RIGHT THROUGH YOU!
PUSH YOUR GUT OUT AND STAY TIGHT.

I CAN’T STRESS THIS ENOUGH, AND NOT JUST WHEN YOU LIFT BUT WHEN YOU ARE DOING BODYWEIGHT MOVEMENTS ALSO.

LIFT:

COMPLEX:
3 HANG POWER SNATCH
2 OVERHEAD SQUAT
PERFORM 6 COMPLEX.  1 COMPLEX EVERY 75 SECONDS

WORKOUT:

3 ROUNDS
25 PULL UPS
50 FT.  OVERHEAD PLATE LUNGE 45/25
25 PUSH UPS
50 FT.  OVERHEAD PLATE LUNGE 45/25

MODIFY THE PULL UPS TO KEEP MOVING THROUGH THIS WOD.