Chris Isernio

Protein:

It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.

These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.

Fats:

Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise.

Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout.

Insulin Sensitivity:

After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes.

However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate.

Skill:

3 Position Snatch
5 Complex Total Increase weight

Skill:

Front Squat
3 x 3

Workout:

9 Rounds
5 Thruster @115/75
5 C2B Pull up

To continue from Thursday, The body has greater needs for certain nutrients at certain times. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after. Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular.

When carbohydrates are consumed, they can either be stored as glycogen or as fat, or burned as energy. The majority of them will either be stored as glycogen or fat. Obviously, we want them to be stored as glycogen, and not as fat. The timing of carb consumption can make a huge difference.

After a workout, muscle sensitivity to carbohydrates is greatly increased. During other times of the day, the muscle cells are less sensitive to carbs, and the fat cells are more sensitive. Therefore, the optimal time to consume carbohydrates is immediately afterwards, all the way up to 6 hours after.

Fast absorbing carbohydrates mixed with a little bit of protein taken 15-30 minutes before a workout can also help to boost performance and reduce the amount of muscle protein that is broken down.

During the rest of the day, it is best to eat starchy vegetables (sweet potatoes, spinach, etc.) and fruits rather than lots of starchy carbohydrates (bread, pasta, rice, etc.) Do not eliminate them, though. You still need them, just not as much.

Skill:

Hi Bar Back Squat
5 x 5

Behind the Neck Jerk
5 x 3

Workout:

25-20-15-10
Swings @70/55
GHD Sit up
Single Leg RDL @55/35

I will continue and finish the article on Eating well over the weekend.

Skill:

Snatch 1-1-1-1-1

Clean 1-1-1-1-1

Don’t use your own Bar, team up with other members and share a bar.
It’s much more motivational and Fun if we do it together.

Workout:

With a partner  Amrap in 13 Minutes
“I go, You go” Fashion

10 Swings   35/26
7   Clean
5   Rack Squat
3   Push Jerk

Hello Today!
To continue from yesterday I was asked about Energy Balance.
What’s Energy Balance?  Basically eating so your Macro nutrients are balanced throughout the day at each meal.
Why is this so important?
Well, For a simple example Let’s say you are trying to lose some unwanted Body fat and let’s say you are doing something like the zone diet and on that zone diet you are supposed to have 400 grams of carbs per day.
On the zone diet the 400 grams of carbs will be divided amongst your 6 meals for the day.  Reason being is that your body does not need 400 grams of carbs at once right?
Your body needs energy (carbs) throughout the day based on what it is doing.  At the time you workout during the day you will need more carbs than when you are going to bed right?   This goes the same for all Macros.
Yes, right Chris.
Get what energy balance is?
Along with Balancing your Macros comes the storage of extra unused Macros.
If Carbs are gorged at one meal most of them will be stored as fat, once your glycogen stores are restored the rest will get stored as Fat, not energy but disgusting mushy nasty Fat!
Get it?

Workout:

Perform Each exercise for 4 Minutes Tabata Style
Take 1 Minute rest between each exercise
Thrusters @75/45
Rest 1 Min
Pull up
Rest 1 Min
Cleans @95/65
Rest 1 min
Dips
Rest 1 Min
Deadlift @135/95
Rest 1 Min
Swings @55/35
Rest 1 Min
Push Up
Rest 1 Min
Bike

Some of You seem to have a tough time figuring out what I mean when I say “Stay Tight”, Now I know I probably don’t say it enough during the day (I probably only say it 1,000 times a day) so it’s my fault.
Let me tell you what I mean when I say “Stay Tight”
First of all I have a wonderful picture of Mitch who actually gets it

Mitch knows how to stay tight!   look at that face!
This dude stays tight, You need to take a deep breath in at the top and hold your breath throughout the rep and let the air out at the top!
How many times do I need to say it?
Unfortunately the only time you listen is when you get hurt.  Don’t let that happen.
Check out that face!

So we figured out that not eating enough is bad but just as equally bad is eating way to many calories.  For some reason when I say to eat every 2 and a half hours this means to some that you can eat whatever you want as long as it’s in the right time zone.
C’mon.
Don’t be silly, WE do need to eat frequently for several reasons.
We need to keep a steady stream of protein into your system, we Fuck that up and it’s gonna be bye bye hard earned muscle for you!  Our body does not save protein for later use as it does Carbs so we need to keep it there for use all the time.
Not only is it bye bye muscle but it’s almost impossible to build muscle without protein coming in frequently.
We also want to keep our insulin levels the same all day and night not jumping up and down rapidly.
Keeping our Insulin level and energy balance level is important for burning fat and building muscle
Keeping a steady flow of nutrients all day is the idea, which is why the zone works so well, it’s the same balance of nutrients at every meal.
Got it!  Get it!  Good!

Skill:

Push Press
5 x 5

Barbell Row
5 x 5

Workout:
50 Wall Balls @20/14
40 Push ups
30 GHD Sit ups
2K Row

Skill:

Overhead Squat
5 x 5

Overhead Barbell Lunges
4 x 10

Workout:

12 Min Amrap
5     C2B pull ups
7     Burpee
10   Hang Power Clean @135/95

Ok, so I’m going to start the several part good eating series.
I’m going to start with the amount of food you need to eat, I know I’ve said this over and over again but I am starting to think that no one is really paying any attention.  As much as I’ve tried to ignore this I think it is a fact I have to deal with.
Your body will not let you lose Fat without eating enough calories, this is true not false, please believe me.
Not only will you not be burning any fat but you will have a better chance of burning that hard earned muscle you worked so hard to put on.
And on a performance note, yours will suffer in the gym.
Your body needs food for energy and without a sufficient amount of calories your body will surely end up using your muscle for energy.
So from todays’ lesson please take away the fact that YOU NEED TO EAT!!!
STARVATION IS BAD EATING IS GOOD!

I’ll be posting a several part series on eating well starting tomorrow so you may want to make sure you read the email the next couple of days.    Or at least make me feel good and tell me you are reading them.

If you haven’t signed up for the games yet go here games.crossfit.com

and sign up, it is for everyone.   No matter what level you are at it doesn’t matter, you can do it, I know some of you think you have to be super athlete to join in, You don’t!

Skill:

Front Squat
7 x 3 @75%
In between sets we’ll rest 90 seconds, during the 90 seconds sit in the Rack Stretch.

Workout:

4 Rounds
50 Double Unders
10 Deadlift @225/155
20 Box Jumps @24/20

It’s Friday!
Thank God it’s Friday, Friday, Thank God it’s Friday, Friday, Friday!
Anyway, We’re working on Cleans today.  Yesterday was Snatches, when we work on Cleans and Snatches the most important thing to remember is Technique not weight.
So, even thought it says 7 x 1 as the rep scheme that doesn’t mean we are finding our 1 rep max.
It just means you are performing 1 snatch and resting, your thoughts in-between reps are:

“how was my Technique, was it good enough to add weight or should I stay here and work on my form?” Or, “Hmmmm that felt really good, let me add weight and see if I can do more.”
Here’s what you should not be saying:
“God Damn that hurt, let me add weight I know I can get more!”  Or,  “Holy shit My Back! Ah Fuck it I can definitely of more weight that was light!”

Be Smart!!!!  Without your health you won’t be working out much.

Skill:

Clean
7 x 1

Workout:
4 Rounds
500 Meter Row
25 Burpee
For Time

*****This is really important so pay attention.  When you do your Burpees especially those who are in the Challenge
DO NOT LET YOUR HIPS DROP TO THE GROUND ON THE WAY DOWN WITHOUT THE REST OF YOUR BODY AND YOU LOOK LIKE A SPINELESS JELLY FISH DOING A BURPEE.  THIS IS WHY YOUR BACK HURTS AFTER DOING BURPEES.
YOUR WHOLE BODY SHOULD STAY IN A STRAIGHT LINE ON THE WAY DOWN AND ON THE WAY UP.
I GUARANTEE YOU WILL NOT FEEL ANY PAIN IF YOU DO IT THIS WAY.  DON’T BE LAZY AND LET YOUR HIPS DROP DOWN LIKE A PILE OF BRICKS.
WHEN YOUR HIPS DROP DOWN ALL YOUR BODYWEIGHT GOES TO YOUR LUMBAR SPINE, ALL YOUR WEIGHT IS RESTING ON YOUR LUMBAR FOR THAT PERIOD OF TIME.  SO IF YOU WANT TO ABUSE YOUR SPINE AS MUCH AS YOU WANT TO ABUSE YOUR LIVER ON A SATURDAY NIGHT DON’T DO IT IN FRONT OF ME!!!!!*****

It’s about that time again!  The Open has rolled around, another year has passed which means it’s time for us to start the Open
For the Crossfit Games!   (Think Like Chariots of Fire Music in your head, and then Rocky II Music, the part where Adrian says Win!)

Here’s the website to sign up at Crossfit.com
https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/open

Sign up for the Games!  If you’re not sure about not only what the games are sign up anyway!
Reason being?
1.  It’s awesome!
2.  We’ll be doing the workouts anyway so why not.
3.   You’ll feel the difference between a regular intense workout and a Super Intense workout!
4.   You’ll feel the camaraderie of everyone in the gym.
5.  You’ll get in super duper shape during the Open!
6.  You’ll feel the lifestyle of the Open

That’s why!

So go to that link, read all about it and sign the Fuck UP!

Skill:

Snatch
1-1-1-1-1-1-1
Increase weight each rep
Move through this slowly, not do the reps slowly just move through the the reps slowly
Here’s an incredible Video on the Snatch, watch it!

https://www.youtube.com/watch?v=v-usczgtDQc

Watch this video, it’s incredible

Workout:

15 Minute Amrap
5   Pull up
10 Push up
15 Air Squat
So, most of the time when we do this wod Range of Motion goes out the window.
Which is a damn shame.  Not just for the mere fact that it’s cheating but also you’re not getting anything out of the workout.
Not completing full range is more cheating yourself than anyone else, you’re just not getting what you should be getting out of the workout.
It’s easy, when your doing push ups and pull ups just make sure your elbows are extended at one end and make sure your chest touches the ground or the Bar on the other end.
When you are doing squats make sure you are squat all the way down till your hip crease is below the top of your knee and at the top your hips and knees are fully extended.
It’s really not that hard, if you can’t do it just take a break then go back to it.

Workout:

4 Rounds
15 Hang Power
15 Burpee Over Bar

Rest as needed

100 Double Unders
80   Swings @70/tt
60   Box Jumps @24/20
40   40 Cal Bike
20   Bar Muscle Ups

 

 

 

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