Chris Isernio

It’s New Year’s Eve. This means all the fat asses who chose to do nothing all year will now make their return to the gym to pay their annual membership.
I don’t get it, why even bother.
Seriously, why do these people even waste their time taking a trip to the gym when they can stay home and eat?
Is it the manipulative commercials that entice everyone to ‘change’ on New Year’s?
Do they put out these New Year’s commercials knowing how people will react? That’s actually more fucked up than me saying, “why even bother”.
I’d be curious to know what percentage of people sign up for a gym on New Year’s and actually stick with it for more than a day. They should be figuring out how to help these people instead of using manipulative tactics against them, knowing the outcome
It’s a shame how businesses use holiday’s as a way to get people to spend money, act absurdly and poison themselves with an abundance of sugar. Sugar!!!!! Let’s all eat sugar and feed possible cancer cells in our bodies!!!
If you don’t believe me, ask Mel’s Dr. friend.
The sugar industry couldn’t be happier with the anticipation of an upcoming holiday. This is it guys, another shit fest! Let’s really fuck em this year and create a new Christmas cereal with extra sugar!!! It’s true, one of the cereal flavors is called “Sugar Cookie and Apple Pie Toast Crunch”
Un-fuckin-believable!!!!!
I bet the psycho fuck that came up with that flavor got a promotion. He should be strung up by his testicles!
Ahhh, holiday’s, they are just another way to keep everyone entertained kinda like the gyms do with their gimmicks.
Name one Holiday that isn’t used as a marketing tool against people.
Maybe those Hare Krishna people, I don’t see too many commercials revolving around that group of people.
This is another chance for you not to participate in the debauchery that has become to be known as, New Year’s Eve.
If you are going to engage in this fiasco then engage in it more frequently. Don’t just do it cause it’s a Holiday.
The gym will be open normal hours tomorrow and we’ll have one class at 10am on Thursday.
I expect everyone will be at the gym tomorrow as you would normally be.
For those of you that have fallen into a pit of disgust during this holiday season, is this the end of it, or have you fallen deeper and deeper into the pot of indulgence with no hope of getting out of it anytime soon?
Just stop! You don’t need to eat the shit they’ve been putting in front of your face just because it’s there.
It’s all such a ridiculous concept! Eat shit and skip the gym because it’s the holiday season. For those of you whom are off from work, have you lost your way in Candy Land? There’s a stupid fuckin game, let’s come up with a board game that will introduce the little tikes to candy! We’ll call it Candy Land!
We’ll make the game pieces gingerbread men and have pictures of different candy along the path to King Kandy’s Castle!
Fucking retarded!
Why not call it Meat and Vegetable Land. We can have eggs and Rib eye’s as game pieces move along the path with pictures of vegetables on their way to King Crab’s Castle!
There’s a game for kids of all ages. Why does everything for kids have to revolve around shit food and foolish games?
Treat kids like people, not miniature simpletons!
“Baby Fat”, a term used to describe fat young animals has since become a term of endearment for chubby babies.
What kind of a society are we living in? A sugar filled, lazy, manipulative one.

Anyways, here’s tomorrow’s workout:
31 Burpees
31 Swings into Goblet Squat 53/35
31 Cal Bike
31 T2B
31 Goblet Reverse Lunges 53/35
31 Pull ups
31 Suitcase Carry Step-ups 53/35 – 20″
31 KB Snatch 53/35
31 Wall Ball 20/14
31 Hip Extension
31 Cal Ski
31 Burpees

Warm up:
Bike 3 minutes
1 min Deep Squat
10 Air Squat :03 Descent
10 Walking Lunge
3 reps ea. Isometric Bird Dog :10 Hold
10 Side Plank Clam Shell
10 Single Leg Glute Bridge

Strength:
Front Squat – 4 x 5 (work sets)
Single-Leg RDL – 4 x 8-10
Barbell Hip Thrusts – 4 – 8-10
Calf Raise – 4 x 15

Metcon:
15 Min AMRAP
Row 300/250
30 Russian Twists (20/14 wall ball)
20 V-Ups

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Last week!!!
Increase what you can!

Metcon:
10 Sets
10/7 Cal Bike
10 Gorilla Row 5 ea.
10 Push up

Accessory:
3 Sets:
Standing KB Halo x 10 ea.
Standing KB Around the World x 20 ea.
Standing KB Rotational Swing x 10 ea.

Warm up:
Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3 @85%

Accessory:
3 sets
6-8 Bar Dips
10-12 Barbell Curl
6-8 Strict Chin ups

12 Minute AMRAP
12/10 Cal Bike
9 Deadlifts 275/185
6 Bar-Facing Burpees

We’ll be having class at 10 o’clock tomorrow morning, Christmas day if anyone is interested in working out.
I’m assuming some of you will be ignoring my message from yesterday and will go ahead with stuffing your chubby faces tonight and tomorrow so why not try and work off some of that shit you’re going to eat.

What’s with all the gimmick gyms opening up?
It seems like they take Crossfit, dumb it down and add some kind of gimmick to it.
First ya had the heart monitor thing. As if you need a monitor to tell you that you’re training hard.
Then was the 45 thing, in case you are to stupid to realize you’ve just worked out for 45 minutes.
Now there’s one with strobe lights and fog machines while you’re working out.
What the fuck is going on?
What happened to good old fashioned eating well, training hard and lifting heavy shit without all this crap to keep you interested?
It’s like everyone has ADD and needs all this shit going on around them to keep their attention, like little fucking kids.
Does this really motivate people?
This is what training has come down to, what’s next, someone to actually trains for you while you sit there and eat cake? I wouldn’t be shocked if that was a real thing. You sit there and stuff your face with cake while I train for you and cause you’re watching me train, you lose weight! Brilliant!!
What the fuck is going on?
Just fuckin eat well and lift heavy shit! Geez, it’s not that fuckin hard to do!
This means eating MEAT, CHICKEN, FISH, EGGS AND VEGETABLES. It’s very simple! Then, you come into the gym and LIFT HEAVY SHIT!
IT’S SO FUCKING EASY TO DO! I just don’t get it!
It’s EATING AND MOVING! NOT THAT FUCKIN HARD!
Who doesn’t use a calorie counter app if you’re trying to lose weight?
I’d love to know how you figure out how many calories you’re eating without using some sort of calculator. Is this the next big thing, a gym that counts the calories you burn on a huge flat screen so everyone can see what you’re doing (cause i know how important it is to everyone that everyone else sees what they are doing) and then go home and stuff your face with shit?
It’s absolutely ridiculous what the fitness industry has become.
They’ve built a billion dollar industry around one fucking fact, that people can’t fuckin eat well!
All these goofy gyms and dumbass diets are just different ways to keep people from thinking about what they can’t do, EAT WELL!
Think about this for a second, any way they can take the focus off eating well.
These businesses think so little of our intelligence that they will throw something as stupid as “The Cotton Ball Diet” at us!
Cotton Balls!! Dipped in Juice!!!! C’mon!!!
You can bet your ass there was probably a shit ton of dumbasses that tried this out and probably ended up in the Gastro Doctors office.
Anyways, Merry Christmas!
Lemme know if you want to train tomorrow at 10

Workout:
12 Days of Christmas
1 – Thruster (135/95) -185 for Marc-
2 – Front Squat (135/95)
3 – Power Clean (135/95)
4 – Pull ups
5 – Push ups
6 – DB Goblet Squat (50/35)
7 – Single Arm Rack DB Lunge (50/35)
8 – Single Arm DB Snatch (50/35)
9 – T2B or V-ups
10 – Burpee
11 – Wall Ball (20/14)
12 – Bike for Calories

Merry Christmas!
Remember, just because it’s another holiday that is celebrated by gorging on processed shit till your gasping for air does not mean you have to participate in the debacle.
You can eat like a normal person. Actually, scratch that. Normal people are going to be the ones gasping for air as they shovel another plate of rancid disgust down their throats until they’re about to vomit and then it’s back to the dessert table for seconds and thirds till they’re ready to burst out of their pants which ultimately leads to unbuttoning of the shirt and loosening of the sweatpants (cause no professional eater wears dress pants when prepping for an all night overindulgent caloric festival). Then there’s the aftermath, the spike in blood sugar and blood pressure, increased heart rate, excessive sweating, stomach swelling and discomfort, and your other organs suffering from lack of space taken by your overinflated stomach, you start to feel lethargic.
Without your bodies ability to complete peristalsis cause you temporarily paralyzed those muscles from force feeding yourself, all that undigested fried food starts to make it’s way back up towards your face. This is when the dreaded heartburn and acid reflux take over causing you to start burping and choking, practically ready to pass out at the dinner table praying to God, “not again, please, not again”
This is what you want?
This sounds like a good time to you?
Have a great Holiday!

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 3 @80%

Metcon:
21 Power Cleans (155/105)
15 Front Squat (155/105)
9 Push Jerks (155/105)

Accessory:
3 Sets:
GHD Sit ups x 15
Hip Extensions x 15
Child’s Pose x 1 min + 1 min ea. side

Holiday Hours:
December 24th:
9 am
December 25th
Closed

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
10 Min AMRAP
40 Double Unders
10 Swings 70/35
10 T2B

Accessory:
3 sets:
Bird Dog x 10 (5ea.) :10 hold
Star Plank x 10 (5ea.)
McGill Curl up x 5 :10 hold

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
10 Min EMOM
Min 1: 3 Power Snatch
Min 2: 3 Hang Snatch
Min 3: 1 Squat Snatch
Repeat for 4, 5, 6 and 7, 8, 9 (adding weight after each set)
Min 10: Heavy Squat Snatch

Metcon:
20 Min (E2MOM)
Min 1-5: Row 1 min, rest 1 min
Min 6-10: Bike 1 min, rest 1 min
Min 11-15: Ski 1 min, rest 1 min
Min 16-20: Sit ups 1 min, rest 1 min
Three minutes of work each exercise

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 5 @75%

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling KB Halo x 20 ea.
Kneeling Around the World x 20 ea.

Metcon:
5 RFT
3 Squat Cleans @185/125
6 Bar-Facing Burpee

Before you say it, I know most of you cannot do the Rx weight.
I don’t expect you to-at least, not most of you.
However, this workout should be done heavy and fast.
Here’s what not to do:
Do not go so light that the three cleans are very easy to get through.
Do not lower the weight and do power cleans.
Do not ignore the Bar-Facing portion of the Burpee.

Do Not eat SHIT just because it’s the Holiday Season!!
Enough with eating crap at fuckin holiday parties!
Do Not eat the shit that disrespectful people bring to work just cause it’s a fuckin holiday! That’s so fuckin rude! You should throw it right in their face as soon as they walk through the door. The fuck is wrong with people?
Do these same people bring in a bag of cocaine on day’s that they are depressed? I doubt it! At least not in a public place.
Why! Why not bring something healthy to work for the holiday?
Cause they want to eat shit and don’t want to do it alone?
Do these people get off on watching people eat their crap?
Fuckin ridiculous!
Who the fuck started all this gluttony over the holiday season?
Why does everything revolve around eating?
Go for a fuckin walk!