Chris Isernio

Today’s Hours
8am and 9:30am Class Times
There are two classes today the rest of the day we are closed.  Please show up for Class times at least 5 minutes before the start time.

The workout is
Memorial Day Murph

MURPH

Michael Murphy In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
For time

Most people break up the wod like this:
Run 1 mile

20 Rounds

5 Pull ups

10 Push ups

15 Air Squat

Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

The Hours for Monday are 8 am and 9:30 am.
Those are the two starting times for the classes on Monday Memorial Day

We’ll be doing Memorial Day Murph on Monday so make sure you not only show up but show up on time.
Have a safe Holiday Weekend Everyone and Stay Safe.

See you all Monday.

Skill:

Bench Press
5 x 5 @65%

Workout:

5 rounds for time of:
Run 400 meters
185/125-lb. deadlifts, 21 reps

Holiday Hours:
Monday Memorial Day
We will be performing Memorial Day Murph at
8am and 9:30am

Skill:

7 x 1
Power Snatch
Hang Power Snatch
Hang Squat Snatch

Workout:

1o Min Amrap
10 Back Squat @65%
10 Box Jump @30/24

So here’s a great article from StrongFirst, Pavel Tsatsoulines’ Kettlebell Instruction School.
When they write an article you listen so make sure you read it.

You should also be reading this if you are a big Bench Presser and think that life is all about Benching and this is how you measure strength.
This is false and couldn’t be more false but there’s still a large number of people that think it is true.
Anytime someone asks me how to improve there bench, Jerk, etc… my answer is the same, Kettlebells.

Unfortunately no one listens but maybe this will help.

http://www.strongfirst.com/research-kettlebell-military-press-transfer-barbell-bench-press/

Read this it explains a lot.

Skill:

7 sets 1 rep each
Power Clean
Hang Power Clean
Hang Squat Clean
Perform 1 rep of each without dropping the bar every 90 seconds

3 Sets For Time
Run 400
50 GHD Sit ups
50 Swings 70/55

Ok, I know these wonderful Bathrooms we have in the gym can be confused as your home bathroom but unfortunately they aren’t which means there are other people shitting and showering in them.
Which means when you use them please take all of your stuff with your when you leave.

Also it would be great if we can keep them as nice as they are now so we don’t have to shit and shower in a crap hole down the road which would mean the cleaner we keep them the better off we will all be.
So, if you could not leave a puddle of water on the floor after your shower that would be so awesome, if you could also not leave shit on the sides of the bowl and facial hair in the sink that would be Super Awesome!  If you are not aware there are toilet wands to the side of the toilet, if you embrace everyone with the dinner you had the night before and leave it in the bowl do us all a favor and use one of these wands to clean it.  If you have a mother, grandmother, sister or maids that clean up after you at home, oh well you don’t have them here so do it yourself.  Although your shit may smell like roses as do my farts no one wants to see them.

We are blessed enough that I am too lazy to get those hair dryers and keep buying paper towels, because of this please don’t use a whole roll to wipe your hands after washing them.
I know, it’s a lot to remember but I’m sure if you make it a goal to keep them clean and try and follow all the other things I requested it can be done.   I have faith in all of you!
Just keep them clean and I’ll be happy.  They are cleaned all during the week but that doesn’t last long if one person goes in there and treats it like crap.

Please join me in this “keep the bathrooms clean” Program.   If we all help each other we can succeed

Skill:

Deadlift
5 x 5 @75%
Every 90 seconds

Workout:
12 Min Amrap
5 Handstand Push up
10 Hang Split Snatch @135/95
20 Wall Ball @20/14

Jordan and Amy had the baby Friday.
He goes by the name of Cash Tatum, hopefully his name reflects how successful in business he’s going to be.
Congrats guys

Nice job Amy, I know you got one more in ya!

Skill:

Front Squat
5 x 5 @70-75%

Next Monday is Memorial Day Murph so let’s get half Murph one more time before the full one

Workout:
Run 800
50 Pull ups
100 Push ups
150 Squat
Run 800
20 lb Vest if you have

This workout is dedicated to Jordan and Amy Kerker.  Not only because they are great people but because they are being blessed with another child which makes their clan up to 4!
That’s good shit!

Personally I think you guys should go for 6  more but i’ll leave that up to you.  You’re going to be working for the rest of you life anyway Jordan so why not!

Really happy for you guys, you’re awesome people.

So being that this is number 4 and that makes 6 in their family and Jordan is an orthopedist and they live in New York and my name is Chris and if I was their child that would make us 7 and I would need new underwear cause the other kids are too small here’s the workout:

Skill:
Bench Press
7 x 2 @85%

Workout:

10 Rounds
4 Handstand Push Ups
6 Power Cleans  @165/95
7 Burpee Pull Ups

There was 4 Girls that lost a total combined body fat Percentage of 17%!!   In just two months!!
This is not unattainable to anyone, you just have to make the decision to do it and stick to it.

Skill:
Swings
10 x 5 Heavy

Workout:
30-25-20-15-10-5
Overhead Squat @115/75
Toes To Bar

 

Check this picture out!

Fucking Crazy Right!
Katie looks like she lost a whole person!
I was flipping out when I saw this, and the really crazy part is that she weighs the exact same weight in both pictures!
Yes, I said the same weight.  Which pretty much solidifies everything I say about the scale, that it is a bunch of bullshit.
Katie probably wants to shoot me after this post but she really should be super proud of herself, this transformation is one of the best Ive ever seen!
What a great picture,  I’m so happy for her!

Skill:

Deadlift
7 x 2 @85%

Workout:

“Kelly”
5 Rounds
Run 400
30 Box Jumps 24/20
30 Wall Ball 20/14

Who wants to do a Tough mudder this Summer?
It’s over at the Bethpage Restoration .

https://toughmudder.com/events/2017-long-island

let me know who’s in!

Also this Thursday don’t forget about the Networking Meeting and don’t forget your business card, I’m going to make a list for the site so everyone of our members can use the people in the gym.

Skill:

Back Squat
7 x 2 @85%

Workout:

15 Min Amrap
50 Double Unders
20 Push UPs
10 Power Cleans @185/115