Chris Isernio

Pay attention.
We are doing three super sets with 2 min rest between.1
First one is Thruster / Pull up 30/30 with 1min rest between your sets  Burpees  are accrued from placement in the your position

THE second super set is flyers and plank, stop lying you’ll end up in he mote

Rpw for Calories and wall balls ams thing 30 seconds each with 1 min rest

There is two minutes between sets

This Wods a little different than most, in this wod you will be penalized for moving slow and pacing yourself and reward for sprinting fast through the wod.

1.  First is the C2
   You will have 1 Minute to sprint through the 1 Minute and try and rack up the most Calories as possible in the minute, the person in that group with the most calories (woman will have a 10 calories head start handicap) will be free of the Burpee Penalty.
   2 nd place will accrue a total of let’s say 50 Burpee and third place at 40 Burpee and so on… This depends on how many people are in the group to start.
2. After the Row We’ll move to the Clean and Jerk for Reps, once again the top place with the most reps will be relieved of the burpee.  2nd place will perform 50 Burpee then 3rd place and so on again based on how many people are going in each group.
3. Then everyone favorite the Bike for Calories will be held the same way was the first two exercises.
4. Next will be Back squats at Bodyweight, most reps in 1 minute relaxes as the members who fuck up down the line will be burping through Easter dinner.
5. And finally is the Stone lift over the shoulder scored the same way, most lifts dont do burpee and as we go down the line they will be doing burpee till the cows come home.

   Each exercise is for three work minutes and 3 minutes rest total.
   Good Luck the last place people may be there till dinner starts but don’t worry I will stay with you.

So I think the Open Results aren’t going to change anymore.
I’ve checked out most of the scores and We had some really really great scores!
I apologize if I missed anyone but I can’t check everyone.
In the Scaled division
50-54 Age Group Tom Wansor came in 2nd out of 309 people!  Thats pretty fucking cool
In the scaled division
45-49 Age Group Oren Gold came in 22nd out of 416 People
In the scaled division
Ancient Dinosaur Age Group Lou G came in 9th!!!!!!  Out of 105 people !!!  Fuckin sick Louie!
In the scaled division
Women open division Nicole Murphy came in 3rd!!! out of 4,679 people!!!  That’s in-fucking-credible
And in the Rx division
Marc Killed it with 716 place out of 17,000 people!!!  That’s top 5% in the North East!  We going to the games next year on Marc’s back!

Congrats to Everyone who competed in this years Open, I hope the New Members got a good taste of what it’s like and Next year give it a real go!

Workout:

21-15-9
Bike or Row
Toes To Bar
Handstand Push ups

After…

Overhead Squat
5 x 5 @65%

Please do your best to keep the bathrooms clean after you use  them, they get cleaned several times a week but if there is water left all over the floor it doesn’t matter when the water is cleaned up, because by the time it is cleaned up it will have seeped into the grout of the tile floor and started turning the grout brown.
This is what is happening to the grout already, it is turning brown.
C’mon man, the bathrooms are nice and they are for everyone to use so let’s try and keep them nice.

Workout:

Let’s get back to running again!

17 Min Amrap

Run 400
12 Power Snatch @115/75
25 Wall Ball Shots @20/14

Right After…

5  Min Plank
Go for as long as you can in the 5 Min Period
If you drop get back up as quick as you can.

3 Min Boat pose
Go for as long as you can in the 3 Min Period
If you drop get back up and bend your knees so its easier.

I know that the Open is over, we had a bunch of good placings from our members this year.
The reason I have not posted them yet is because the scores sometimes change during the week when everyone had approved them.

Yes, the scores have to be in by Monday night but they don’t have to be approved right away so I just want to wait till the end of the week.

Everyone did fucking awesome!

What a pleasure watching everyone this year.

Workout:

4 x 3 Min Amrap w/ 2 min rest

7 Thruster @135/95
7 Pull ups
7 Burpee

Right After…

Bench Press Till Failure
Super Set with Flyes Till Failure
Failure should end around 8 reps
4 super Sets Total

Workout:

15 Min Amrap

50 Double Unders
30 GHD Sit ups
10 Deadlift @225/135

After the Amrap…

Perform a SuperSet of
Upright Row With Barbell
Shoulder Press wth Barbell
4 Sets Total of the SuperSet
No Rest between the row and the Press
Each Exercise is till failure

Workout:

“Nasty Girls”
3 Rds.

50 Air Squats
(When we do Air Squats You have to make sure that the crease of your hip gets BELOW the top of your knee at the bottom and at the top you have to make sure that your HIPS and KNEES are fully EXTENDED.   Doing partial Air Squats do nothing for you but waste time so why not do them correctly?  Doing them perfectly slowly is much better than doing them fast and half assed)
7 Muscle Ups
10 Hang Power Cleans @135/95

Right after Nasty Girls
3 Sets total of…
Back Squat @65% till failure and
10 Barbell Lunges, 5 each leg.

This is the last Open Wod of the 2018 Games Open.

Congrats to Everyone of you who competed this year, Maybe try and take this years movements that you sucked at to try and improve at them.  Like Double Unders for example, if you work on them much more than just when they show up in the Open wod you will most likely get them.
Try it, don’t wait another year for them to show up when it’s too late.

Holy Shit!!
What the Hell Happened!
I guess the weather men were right this time.
I’ll let you know when I get in the gym, as for now the early AM classes are canceled.

Workout:

Complete For Time:

100 Double Unders
30 Overhead Squats @95/65
30 Knees to Elbows
30 Walking One Arm Overhead D.B. lunges
30 Crunches
30 Hang Clean @95/65
30 Cal Bike
30 Hang Clean
30 Walking One Arm Overhead D.B. Lunges
30 Knees to Elbows
30 Overhead Squats
100 Double Unders

This goes for Every workout, not just this one.
Your Form and Technique is the most important part of your workout.  Why?  Because if done incorrectly this is what will cause you to get injured.  Injury Means no training at all.
So, rather than just trying to finish as fast as possible try and focus on your movement pattern, your form, your Body alignment, your core tightening, and your technique.   Focus on all the things that will make you better at life and assure your safety.