Chris Isernio

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Then…

Tabata Air Squats
8 Rounds 20/10
Try to complete as many Air Squat as possible in your 8 rounds of 20 seconds of work.
Crunches
8 Rounds  20/10
Ditto!

We’ll Be opening late tomorrow morning.
11:30am will be the first morning class on Thursday March 8th.
Sorry for the inconvenience but it’s pretty shitty outside

See you tomorrow!!
Don’t sit around and eat all night or you’ll look like me!!!

Sorry I had went a little overboard with the pizza today!

Guess I shoulda worn some shorts at least

The afternoon classes will be canceled today do to the abundance of Sun Rays in the sky!
Don’t want anyone getting Burnt over the gym.
Sorry for any inconvenience, We’ll be open tomorrow morning unless the Sun is super Strong again.
For your entertainment I put a little something together for you.

I caught Phil in the bathroom at the gym the other day:

I know, His hair is messed up.

This is an email from Bryant, his wife like Debbie I believe goes to Ecuador to help with Surgery.  Kids that need surgery but don’t have the money or the Dr’s to do so are able to get the Surgery they need from people like Bryants’ wife and Debbie Tsotsos.
If you would like to help out and donate to Blanca’s house you can do so here.
You can also donate to help Phil out if you would like also, he really needs help!

On April 16, 2018 my daughter and wife, a rheumatologist by trade, will be joining a mission through Blanca’s House to Ecuador.  Blanca’s House provides quality medical care to people residing in underprivileged regions.  The mission will bring rheumatological care for hundreds of patients over a five day period.  Blanca’s House is also committed to education, allowing for junior volunteers interested in medical professions to experience this meaningful journey.

We would be so grateful if you would join us in supporting this mission.  Click to Donate

https://www.gofundme.com/sari-and-haileys-ecuador-mission

 

I’m not sure what the hell is going on tomorrow but I’ll let ya know in the morning regarding the weather.

I have a letter from Rob Espo.   Rob has been coming to the gym for almost 4 years now and it finally clicked that he needs to eat well if he wants to see a difference in his body.  Like most people Rob thought he could just train and eat crap and he would see results.  As some of you have found out this does not work to well, you need to eat well and thank God for Rob he realized that recently.
When he realized he needed to start eating better if he wanted to see results he sought out the help of Brittany whom most of you know from the gym.
Brittany started her own company helping people that want to make a change in their lives through nutrition several months ago.  Rob amongst some other members of the gym have found out that she knows what she is talking about.  As you will read in Rob’s letter he lost 9 lbs the first week and said it wasn’t that bad if you know what to eat.

Here is Rob’s Email:

Hello, How are you?

Does everyone have the App My Fitness Pal?    If you don’t and you are interested in losing some Fat off of your body, get it.
If you weren’t around at the time I did my experiment let me explain it to you.

For 30 days I decided to eat shit, and by shit I mean Burger king, McDonalds, Cookies, etc… never any good food at all.
But I did eat the right amount of calories for me to lose fat which was if I remember correctly 2600 calories for me to lose 1 lb a pound a week  ( you don’t want to lose too much weight right away and lower your calories too much or your body will go into starvation mode and you won’t lose shit).
So as the days went on and I stuffed my Fat ass with Big Macs and Vienna Fingers (You all know what Vienna Fingers are don’t lie) sacrificing my life expectancy for YOU I found that I was losing weight!
Turns out at the end of the 30 days I did lose weight, 9 lbs to be exact!!!
Crazy right!!

Why am I telling you this?
Because it’s this simple.

Download the App (My Fitness Pal) once you put all your info in and find out the amount of calories you should be eating to lose say a half a pound, a pound , or even a pound and a half a week you just eat and input your food into the app and it tells you how many calories you are allowed for the rest of the day.
Then just keep eating till your calories are complete.

Remember you can’t go over OR UNDER your allotted calories.  Very important to remember that, eating to little is just as bad as eating to much… well maybe not just as bad but it’s bad.
Anyways my point is it’s so easy.  Theres nothing left for me to do besides eat the food for you.

As far as what to eat that is up to you, I only ate shit because I wanted to see it a calorie was really a calorie.  Well it is.
But you may want to eat a better choice of foods but I’m not your mama so you do what you want.
However I do believe that because you are burning every calorie you eat (as long as you are eating less than your burning )
that the type of food doesn’t mess up your blood work.  If you were trying to put on mass and therefore were eating an abundance of calories to add weight then I believe bad food would effect your health.  But when you are burning all of the calories you eat I don’t believe it does.

Here’s the breakdown in order of importance for Fat loss using the My Fitness Pal App.
1.  Caloric intake
2. Type of food
3.  When and how many times you eat throughout the day.

Workout:

10 min Amrap

21-18-15-12-9-6-3-6-9-12-15-18-21

Double KB swing

Push Up

Right after the Amrap is complete:

Front squat      7 x 3    Every 75 seconds

High Hang Squat Clean      5 x 2    Every 60 Seconds

 

Mitch and I made a Happy little video for everyone to enjoy.  We had a blast making it, I hope you guys have a great time watching it.  It’s Mitch’s first ever motion picture so give him a chance.

https://youtu.be/nc6OV0NXudw

 

We’re going to try something a little different and see how it works out.  No more will we be lifting before the Wod, we’ll be performing the workout first and then the lift right after.
So, the idea of “Crossfit Fit” is to be ready for anything at any time.  This means just as they shell out in the Open being able to lift heavy weight right after a grueling workout.  If you are “Crossfit Fit” You should be able to complete the lift with no issue right after the wod.

We’re going to do just like the Open Wod, this way we’ll be ready for it when it comes.
So from now on you’ll see the wod that will include the skill right after it.
There will be an allotted time slot for the lift afterward.
Something like this:

Workout:      15 Min Amrap
Power Snatch @115/75   5 Reps
Toes To Bar                       10 Reps
Double Unders                 20 Reps

Right after the 15 Minute is up complete:

Hi Bar Back Squat            10 x 2  Every 60 Seconds

Complete both 18.2 and 18.2a in 12 minutes

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Listen to me, not every workout you do has to kill you.
If I post a workout that doesn’t have barbells in it or any weight at all doesn’t mean the workout sucks.
If the word around the campfire is that everyone is sore from the latest workouts I’m not going to post something that is going to kill everyone, right.  Wouldn’t that make sense?
This is the kinda shit that gets you injured, thinking that every time you train it has to be death.

Here’s the problem, which I’ve said over and over again.    You eat SHIT and therefore because you aren’t losing weight you feel like I have to workout longer or harder or whatever but it’s the workout that is going to make a difference.
It’s not!
You can workout all you want, keep eating shit and you’ll keep looking like shit.
No matter how hard you workout or how much working out you do, you’re still going to look like shit if you eat shit!
So, you can either keep blaming everything else but yourself and you can keep switching from diet to diet and try adding more exercise into your arsenal but that won’t make the bit of difference.  Why?   Cause you’re still eating shit.
No way around this one folks, eat shit look like shit.
But this of course if totally up to you, you may like the way you look and love to eat shit.
In that case all the power to you, I’m super happy that you’re happy with yourself.  Most people aren’t.

If you are not happy with yourself than change it.  Start eating well and in two months you will have changed the way you look in the mirror.
Here’s another doozy!  “I did really well, all I had was a slice of pizza… the first day.”
Let me ask you a question, when you were getting fat did you eat shit all the time and say I did really well today I had crap all day and only had a piece of grilled chicken?
Nope, you just ate shit all the time and as much as you could right?   I’m not poking fun, I’m just asking.  Brutally asking
Well the same amount of energy you put into eating shit and putting on weight is the same amount of energy that is needed to lose weight.
Stop eating shit, a little shit, a lotta shit, some shit, half a shit, a full shit, a piece of shit!
Whatever amount of shit it is you are eating, Stop!
Cause until you do, it will never happen.

Skill:

Clean and Jerk
10 x 1

Workout:

Complete as many rounds as possible in 20 Minute
Run 400
3  Complex of:
10 Deadlifts
8  Hang Power Clean
6  Front Squat
4  Jerk
Run 400  Etc…

So, before I start the nutrition speech again I need to express one more important thing to you regarding injuries.
I know how addicting seeing me can become… I mean Crossfit can become so I understand that you need to be here everyday to fill your fix!  But, your body may have a hard time recovering if you don’t let it rest.
This can be a problem, especially to the older folk of the gym.

When your body doesn’t get a chance to recover it will eventually face a break down and give in and get injured.  We don’t want this.
I’m not saying you can’t come and see me everyday but you have to be smart about it.  If you are sore, either do a rowing workout or bike or something not so hard on your joints like lifting.  If you are sore but not too sore maybe do the wod but go really light and move faster than normal.
Or, you can just take a rest day!

Think about it before you do it and try and be smart bout your workouts this way you will last a lot longer than just getting hurt like everyone else.
Be smart about your body, you only have one!

Skill:
Overhead Squat
5 x 5 (90 Sec)

Complete 5 Complex  (EMOM)
High Hang Pull
High Hang Power Clean
High Hang Squat Clean

Workout:

2K Row
50 Burpee Box Jump overs @24/20
1K Row

Before I continue on with the Nutrition Information I need to stop and tell you something about Eating well.
Here’s the deal, You are either IN or You are OUT!
There is no in between, like I just cheat on the weekends or I only had one bagel or It’s my birthday every Sunday.  That’s Fucking Bullshit man!   You know that so stop kidding yourself, you can kid yourself all you want but you’re never gonna be where you want to be.
Stop the games and either take your nutrition seriously or Don’t.
You can’t fuck up on the weekends and think “Oh, it’s not that bad”.  A bad weekend will fuck up everything you accomplished during the week.
Also, it’s always better to eat real food than to eat bars and shakes.  Bars and shakes are for when you don’t have time to eat real food.
Listen, you can keep coming up with excuses as to why you can’t eat real food, or why you have to eat bread or why you have to have shit in the house cause of the kids.
One thing you’ll never run out of is excuses so it’s up to you either make excuses or make it work.

If you want to change the way you look make a plan and do it, if you aren’t serious than don’t bother cause you’re just going to drive yourself crazy when you know the real answers as to why it’s not working.

Like I have always said, the information is not the problem, YOU are the problem and if you don’t fix YOU it will never happen.

Skill:

Front Squat
5 x 5

Split Jerk
10 x 1

Workout:

10 Double KB Swings @55/35
10 Double KB Snatch
10 Double KB Overhead Lunge (5 Each leg)