Chris Isernio

Lift:

Bench Press
5 x 7   Super Setted with Ring Push ups

Workout:

4 Rounds
60 Ft.  Handstand Walk
5 Muscle Ups

Workout:

“Double D.T.”

10 Rounds
12  Deadlifts  @155/105
9    Hang Power Cleans  @155/105
6    Push Jerks  @155/105

YES!!!  You use one Barbell for the WHOLE Workout, don’t use two separate Bars for the Deadlifts and the rest of the workout.
YES!!!  The Deadlifts are going to feel lighter than the other movements, it is supposed to be like that.

Lift:

Hang Squat Snatch

8 Singles,  Find a Heavy Single and perform 8 reps with 60 Seconds between reps

Lift:

Barbell Bulgarian Split Squat
7 Sets 5 Reps Each Leg Don’t Alternate legs, finish all 5 reps before switching legs

Workout:

20 D-Ball Cleans @Choose a D-Ball the heaviest you can use
30 Double Unders
40 Step Ups with D.B.  @50/30
50 Plank Walks
40 Step Ups with D.B.  @50/30
30 Double Unders
20 D-Ball Cleans

Lift:

Power Snatch
7 x 2
2 Reps Every 75 Seconds

Workout:

5 Rounds

1  Rope Ascent
25 GHD Sit up
2  Rope Ascent
25 GHD Sit up
3  Rope Ascent
25  GHD Sit up
4  Rope Ascent
25  GHD Sit up
5  Rope Ascent
25  GHD Sit up

Workout:

10  Squat Clean  @245/145
8    Squat Clean  @265/180
6    Squat Clean  @285/195
4    Squat Clean  @305/205
2    Squat Clean  @325/215

Before, Between and After Rounds Complete
5 Push Jerk @135/95 and 7 Burpee

Lift:

Negative Pull ups
5 x 5
If you can do Pull ups with no assistance then do the negatives with weight.
If you can’t do them without assistance  then do them with no weight.
Try and make every rep down in 5 seconds and up jump up to the bar

So I’m getting another dose of Stem Cells this Weekend, this one is a little different than last time.
I hear it goes a little something like this:
https://www.youtube.com/watch?v=qN2J7bs-vzI

With that said, I would hope no one leaves any shit inside the Toilet Bowl on Monday or Some little razors might pop out of my Hands.

Enjoy this Beautiful Weekend!

Lift:
Bench  Press Superset With Dynamic Push Ups

Bench 6 x 8 finish off with Dynamic Push UPs Till Failure

Workout:

100 Burpees For Time
EMOM perform 10 Double Unders

Workout:

With Double Kettlebells
For 15 Minutes
Complete as many Rounds as Possible

10 Swings
10 Snatch
10 Renegade Rows
10 Thruster
@55/35

Lift:

Clean and Jerk
Complete 1 Rep Every minute for 8 minutes

HI!  The “Murph” Shirts are done!   Wow, that was fast!
Normally it takes me several weeks just to take the order and another several weeks to send it in and then another several months to actually get the order right, I would say this was done perfectly if someone asked me!

The “Murph” shirts are on me, I applaud you all for doing this workout on Memorial Day so I will pick up the price of the shirts.  If You didn’t order one in time, sorry but I can’t get anymore.  Maybe you’ll start reading the emails so you can see what’s going on in the Crossfit Syosset world.
Anyways, the shirts should be in by the end of the week.  I’ll leave them on the desk with the sheet there so you can see exactly what you ordered.  DO NOT TAKE ANY OTHER SHIRT THAN THE ONE YOU ORDERED!!!

Workout:

100 Ft.  Handstand Walk

Then…
5 Rounds
Power Clean 10 reps
Front Rack Lunge 5 Reps Each Leg
5 Muscle Ups

Lift:

Back Squat

5 x 5

There’s something we need to discuss which could perhaps save a life one day.  It’s all about lifting the weight you can handle and not trying to kill yourself lifting weight that makes you feel like Gumby.
There’s no shame in lightening the load in order for you to work on the movement, once you become proficient at the lift then you can start adding weight but until that day comes don’t be ashamed of lifting less even if it’s the empty bar.
It’s much better and less embarrassing lifting a light weight perfectly than lifting a heavy weight and falling all over the place.  Plus, there’s less chance of blowing your spine out of your Ass if you stick to a weight you can handle in the beginning.
In the famous words of Dirty Harry, “A man has got to know his limitations”

Lift:

Power Clean
7 x 2

Workout:

Row 1,000
40 GHD Sit ups
20 Deadlifts @275/165
30 Wall Balls @20/14
50 Cal Bike
30 Wall Balls @20/14
20 Deadlifts @225/115
40 GHD Sit ups

We recently installed Air Conditioning in the Bathrooms.  So basically don’t expect a Hot Summer at all, it’s like when you get a snow blower and it doesn’t snow all Winter.
So let me apologize for not having a hot Summer in advance.
Back to the Air Conditioning.  Now that we don’t have to workout in 90 degree weather and then go shower in the same temperature, we can enjoy the cold weather to shower in and when you get out of the shower you don’t have to sweat just the same as when you were working out.
So, you don’t have to thank me for installing Air here is what you can do.
You Can Make Sure The Bathroom is All Clean and There is No Water on The Floor When You Leave the Bathroom.
You Can Make Sure You Left The Bathroom The Way It Was When You Walked in There.
You Can Make Sure There Is No Shit Left On, In, or on the Seat Of The Bowl When You Leave.
Pretty much just pretend these are your bathrooms at home and treat them the same as you would your bathroom at home.

I would appreciate this and I’m sure everyone of your training partners would also.

We have a lot of members that use the showers and no one wants to get into a dirty shower let alone a dirty Bathroom.
Basically it’s your SHIT so you clean it up.

Thanks A lot

Lift:

Squat Snatch
Find a Heavy Single
Take 80% and perform 1 Squat Snatch Every 60 Seconds for 10 Minute

Workout:

15 Min Amrap

Run 400
7 Power Snatch @115/75
10 Overhead Squat @115/75