Chris Isernio

Crossfit Syosset/ Wednesday, January 14th

Warm up:
Bike for 3 Minutes
2 Rounds
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Banded Face Pulls
10 Banded Pull-Aparts

10 Minute EMOM
10 Swings As Heavy As Possible
:10 Plank (pull your elbows to your toes and your toes to your elbows!!)

Strength:
Every 2:30
Bench Press
5 x 6 @70%
Superset with Barbell Curl

Metcon:
5 Rounds
Single Arm DB Front Foot Elevated Lunge @55/40 x 12 (6 ea. leg)
DB Goblet Squat @55/40 x 8-10
Weighted Bar or Bench Dips x 6-8
DB side Laterals x 10-12
Shoulder Press x 8-10

Now ya got Dumbass people pushing back on the new dietary guidelines issued by the current administration.
How much hatred or stupidity does one have to posses to argue their case that eating ultra-processed foods should be the staple in everyone’s diet?
Is everyone on the payroll of the big food companies?
What these fuckin people have done to society is absolutely terrible.
For financial gain, they manipulated children into consuming their products and ultimately becoming addicted to them.
Exploiting people who are uneducated about nutrition and disregarding their health for the almighty dollar, knowingly selling ultra-processed garbage that fuels obesity, diabetes, and chronic disease is fucking disgraceful.
Yet, there is no punishment for any of this behavior.
How can anyone argue this?
Is it really over politics? Cause if it is they are just as guilty as the companies pushing their shit on us.





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Crossfit Syosset/ Monday, January 12th

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg RDL
Leg Swings

10 Minute EMOM
10 Swings As Heavy As Possible
:10 Plank (pull your elbows to your toes and your toes to your elbows!!)

Strength:
Back Squat
5 x 6 @70%

Metcon:
15 minute AMRAP
5 Pull ups
10 Push ups
15 Air Squat

Who’s back on track with their nutrition after what I’m sure was a fuckin mess over the Holiday’s?
It’s crazy, right? What is supposed to be a time of celebration becomes an all out fuckin caloric nightmare.
Why does every event have to revolve around food? Holiday’s, weddings, funerals, birthday’s, Super Bowl, Toilet bowl!
It’s insane how trained we’ve become to associate everything with food, and then God forbid someone is trying to eat well at one of these events! You’re immediately ostracized for trying to be healthy.
This is after everyone tries to shame you into eating shit just so they don’t feel badly about themselves.
Oh c’mon, just have some cookies, chips, burritos, pizza, pasta, or the dreaded birthday cake!
What about the, “I don’t know how you do it, I could never turn down a donut”!
Fuckin donuts! Who the fuck invented donuts!
Now they are making fuckin sandwiches using a sliced donut as the bread. It’s true, I’ve seen it.
Not only is it a donut as the bread but it’s a fuckin glazed donut.
As if bread isn’t bad enough, they gotta use fried batter to hold the sandwich together.
You ever watch that show, Carnival Eats, on the food network?
The host travels around around the country from festival to festival in different states and highlights a certain food truck that makes a ridiculously disgusting type of food. I mean it is just shit piled on top of shit with a pile of shit on top of that, and ya got these people with potato chip grease oozing out of their pores stuffing their faces with this shit. Everyone on the show is laughing having a grand ole time while their fuckin pancreas’ are struggling just to keep up with the amount of sugar they just ingested.



      Crossfit Syosset/ Monday, January 12th Read More »

      Crossfit Syosset/ Tuesday, January 6th

      Warm up:
      2 Rounds with empty barbell
      5 Deadlift
      5 Tall muscle clean
      5 Front squat
      5 Elbow Punches
      5 Good mornings
      5 Tall clean

      Strength:
      Power Clean
      3 Reps Every :90 for (6) sets

      Three Sets:
      Barbell Shrug x 10
      Barbell Upright Row x 10
      Barbell Row x 10
      This is not for time so you can set up one bar and change the weight

      Metcon:
      5 RFT
      Row 400/350
      Power Clean x 7 reps @165/115
      Pull Ups x 7

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      Crossfit Syosset/ Monday, January 5th

      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
      5 x 8 @65%
      then…
      3 sets:
      Bulgarian Split Squat x 10 ea. leg
      Close stance goblet squat x 10
      Side plank hip raise x 10

      Metcon:
      12 Minute AMRAP
      12/10 Cal Bike
      15 Air Squat
      10 T2B

      Crossfit Syosset/ Monday, January 5th Read More »

      Crossfit Syosset/ Wednesday, December 31st

      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



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