Chris Isernio

Crossfit Syosset/ Friday, February 9th

Weighted Pull ups or Chin ups
3 sets till failure
Each set should be till failure with the weight then drop the weight and do as many pull ups as you can with no weight.
If you aren’t doing weight, do as many as you can without weight, then do several eccentric pull ups
If you are using a band try using a lighter band than usual till failure then use a stronger band for several more.

(10 Rounds)
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)

Normally I hear crap from most Dr’s. I finally heard a great line from a Dr I saw today.
In response to my question, “Do most of your patients listen when you tell them to eat well and exercise”, he said, I tell everyone
the same thing. “All my patients that are healthy eat well and exercise, all my patients that are unhealthy eat poorly and don’t exercise.”
Very simple yet so hard to do.

Crossfit Syosset/ Friday, February 9th Read More »

Crossfit Syosset/ Thursday, February 8th

Row 500m
30 Bodyweight bench presses
Row 1000m
20 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses

You do not have to do Bodyweight. Most of us won’t be able to do bodyweight which is totally fine.
Choose a weight you can handle for 60 reps. Doing bodyweight won’t make your chest look chiseled anyway.
You know what will? Eating well all the time. Not eating well some of the time, but all the time.
You can’t eat well when you feel like it and eat shit the rest of the time and expect to see a change.
That’s not how it works.
Get your fucking mind right.
I don’t eat shit anymore!
That’s what you have to believe.
That’s just not what you do anymore!!
You go out to eat dinner and they bring rolls and bread to table, you throw it at them as they are walking away!
You order sashimi and they bring you rice, you shove it down their throat!

Crossfit Syosset/ Thursday, February 8th Read More »

Crossfit Syosset/ Tuesday, February 6th

Back Squat
Using the weight you ended the 20 rep squats with complete:
5 x 5 with a 3 second descent.

10 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
…Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

We’re going to be changing the workouts up a little bit.
There won’t be a lift everyday. Instead the lift will be built in to the metcon.
Why do I tell you this? So you can adjust the weight accordingly, and when some of you bitch about it which undoubtedly will happen, you will know to go heavy in the metcons.
Don’t worry, I can guarantee your fitness will not suffer by doing it this way.

Crossfit Syosset/ Tuesday, February 6th Read More »

Crossfit Syosset/ Friday, February 1st

Perform the complex without dropping the bar every 2 minutes for 16 minutes
1 Power Clean
1 Hang Clean
2 Split jerk
Increasing weight each round

2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105
Here’s what I’m interested in. Send me pictures of what you guys would consider you cheat meals.
Whether the cheat meal is monthly, weekly or even the dreaded, daily cheat.
I want to see what you have for a cheat. Is it every night?
Have you made a habit of eating crap at night after dinner when you’re most likely watching a show, probably a Netflix show, another fuckin thing to slowly melt away our intelligence out of our skulls. If I hear one more time about a show that everyone has seen, I’m gonna hang myself. Just because everyone is watching it doesn’t mean you have to also. Actually if everyone is watching it, that’s a reason not to watch it.
Anyways, as I always say, Consistency!!!
That’s what it takes to change your body. Consistently eating well and training. That’s the only way. It doesn’t happen after a week or two weeks. Change your fucking life!
Now, send me your meals. Good meals, bad meals, whatever. I want to see what you consider a good meal.

Crossfit Syosset/ Friday, February 1st Read More »

Crossfit Syosset/ Thursday, February uno

Barbell Lunges Back rack position
5 x 10 (5ea side)

10 sets
10 Toes to bar
10 Swings 70/55
I’ve received some breakfast pictures.
Thank you for that even though there was not nearly as many pictures as I would have hoped for.
Besides the pictures with sweets in them they were pretty descent.
What’s with the avocado? I never realized it was such a popular food. Is it a popular food because it’s a healthy fat or does everyone just enjoy the taste?
I’m thinking it’s because you’ve been told it’s a healthy fat, which it is. However, if you are fat and you are interested in shedding some fat it’s highly unlikely that will happen if you have eggs, bacon, cheese and avocado.
While I do believe in a well balanced meal, there seems to be some kind of an imbalance in the meal I’ve just described.
Eggs, bacon, cheese and avocado all have a good amount of fat in them. You don’t need to have all three, one will suffice.
On top of all that fat I saw some toast, excuse me, healthy toast. So, you’re having toast and fat for breakfast?
That’s not gonna work. Yes, eggs have protein but if you only have two eggs, that’s only 10 grams of protein depending on the size of the egg.
So, there’s 5-6 grams of fat in an egg, let’s say you have two, that’s 10. 4-6 grams of fat in a piece of bacon and I know there’s no fucking way you’re having just two pieces. Cheese, cheese has roughly 8-10 grams in a 1/4 cup and there’s absolutely noooooo fucking way anyone’s having a 1/4 cup.
Then the infamous avocado! Avocado has 30 grams of fat in one avocado!!!! Let’s say you control yourself and have only half, still 15 grams.
So, it’s totally possible to have 50 grams of fat in your breakfast, and toast.
I don’t even want to get into the amount of calories, that could possibly be 450 calories and that’s only the calories from the fat content. Oh and toast.
Get rid of all the fat. Even if you are eating a high fat and protein diet there’s enough fat in steak and eggs that you don’t need to add anything.
I didn’t notice but don’t tell me there’s butter on that toast!! When the fuck did I say Toast!!!!!

Crossfit Syosset/ Thursday, February uno Read More »

Crossfit Syosset/ Wednesday, January 31st

Incline Dumbbell Bench Press
Work your way up to a heavy set of 5-8
After the set, strip 20% of the weight and continue till failure, then strip another 20% and continue till failure
Use a spotter! Preferably one that’s not going to let the weight fall on you.

5 Rounds
30 on/ 30 off
You should not be pacing yourself during this workout.
I’m curious about something.
For some reason I have a feeling some of you are still eating bananas and oatmeal with some peanut butter for breakfast.
I have that feeling because someone has made mention of the banana oatmeal situation more than just once.
Here’s what you do, send me what you’re eat for breakfast tomorrow morning.
Don’t send me what you think I wanna see, send me what you really ate. Everything you ate. Everything.

Crossfit Syosset/ Wednesday, January 31st Read More »

Crossfit Syosset/ Monday, January 29th

Back Squat
20 Reps
Add 5-10 lbs.
This is the last week.
Base your final weight on how you felt last week and knowing this is the last week maybe jump it up a little bit more.
I know some of you have made mention of how much weight you finished with last time, if you’re close then go for the same weight and give it a whirl!

5 Sets:
12/9 Calorie Row
12 Broad Jumps (If you need to, Jump back and forth keeping the same distance if you can)
12 Deadlifts (155/105)
-rest 1:1 b/t sets-

Crossfit Syosset/ Monday, January 29th Read More »

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