Chris Isernio

This post is in regards to your training.
First we are after INTENSITY!  The higher the intensity the better results You’re going to get.  Once your decrease the intensity (like these other bootcamp 90 minute workouts out there ) you decrease the likelihood of getting good results.
One variable we use to increase intensity is speed, the speed of the workout (how fast you do it) is really important.
Which brings me to why I bring this topic up.

There are too many people focusing on lifting too much weight or doing body weight movements with no assistance which ends up slowing them down to the point of rest.
We don’t want to rest unless we are purposely performing an interval workout.

Here’s an example, you know how I love to bring them up.   Lou in the 11:30 class ( who is an awesome dude, this guy is 60 years old with no body fat and who works his ass off every time he walks through the door, did I mention he is 60 years old) was going to workout on Tuesday with no band for his pull ups.  I asked Lou to try using a strong band to help him get all 21 pull ups in a row for his first set and to rush through the burpees and dips as fast as he can, with full range of motion of course.

Well, Lou followed my advise and used a strong band and was able to blaze through the workout stopping very infrequently.
At the end Lou looked like he was going to die.  He sat down and turned a different color, when I asked him if he was ok he just nodded in every direction.
Once he was coherent again I asked him if he felt the difference and he responded.  Yes!  Holy shit yes!

This is what you are looking for, running through the workout as fast as you can using weight or assistance that will help you do that is a must.  I guarantee you you will feel a total difference and it will bring a new dimension to your training .

Try it!

Skill:
5 Minute Plank

Skill:
Front Squat
80%     x 2
86%     x 1
92.5%  x 4+

Workout:
21-15-9
Thruster @135/95
C2B Pull ups

I don’t understand something, most of everyone in the gym has a goal of mainly looking awesome yes?
With the few that actually do this just for their health this also applies to you but the thing I don’t get is that the issue most of us have with looking awesome isn’t the training it’s the eating right?  Yes, right.

So if eating is the issue and actually preparing it is even more the issue why aren’t there Kettlebell Kitchen bags overflowing from there fridge?
You have the opportunity to take control of your eating with ease,  order yourself meals for everyday of the week and wala!
NO preparing, NO mess, NO time, NO worries, NO Crap Food, NO failing.  Just order it, pick it up and eat it!

This will make all the difference in the world, there is no excuse.  Everyone says to me “I need a personal chef”  Well, here you go!
It’s your personal chef at your service!
C’mon man this will change your life and it’s so easy.
NO more EXCUSES.  Just order the food and start to make the change you are dying for.
If I don’t see bags in the fridge I will assume everyone is happy with the way they look and won’t ask me about nutrition anymore.

If you think I’m promoting this food for money you’re dead wrong.  If that was the case I wouldn’t have given away $3,100 in prize money only to have 10 people join the contest.
That’s another issue I have Everyone asks me to do a fat loss contest but then when we do one no one enters.
Is it me?  I mean I know I’m a little off my rocker but I don’t think it’s all me.

C’mon man show a little concern and start eating right and taking your training seriously.
Even the training, people want a lifting Program so we start one and I would say 6 out of 10 people I ask don’t even know there on rep max and haven’t been doing the program correctly because of it.

This is serious to me, I try everything to get you guys engaged and to reach your goals.  Ask Walter how much I cared that he was to reach his goals.
I give a Fuck, if you don’t just tell me.
Now let’s go, get your mind right and start to focus on achieving all your fitness goals.  Don’t just come in and train somewhat hard and eat somewhat good and then just settle.  Make a change in your life and stick to it because if you don’t nothing will change and you will still feel the same way you do now.
Like I said, 3 months is going to be here no matter what you do so you might as well do something in those 3 months to make a change in your body.

Skill:

Swings 10 x 1o (as heavy as you can handle)  No rep shall be done at other than 100%
Rest 30 seconds between sets

Skill:

Deadlift
80%      x 2
86%      x 1
92.5%   x 4+

Workout:

50-40-30-20-10
Kettlebell Snatch @55/35  Alternating Arms 25 ea., 20 ea., 15 ea., 10 ea., 5 ea.
GHD Sit ups :  Sub for GHD is Toes To Bar or Knees to Elbows or AB Mat Sit ups or AB Wheel

So the holiday’s are over with time to get back to work!
Instead of being unhappy with the way you ate over the Holiday time how about you just say that is in the past I am not going to look back at what I did I am only going to look forward and focus on what I am going to do in the near future.
I know, the shit I say is not the easiest thing to do.  I agree, as a matter of fact someone even said to me “even you don’t do that shit you say”!

I know, I find it hard also but I figure the more I think about it the better chance I have of it happening.
He was talking about letting shit go, the shit people do I find hard to let go even though me harping on it is only effecting myself and not them I still find it hard to let go.
But like I said the more I mention it the better chance of it happening.
So don’t get discouraged if it doesn’t happen right away, give it some time and keep trying.

Skill:
30/30
Hollow Rock
V Up
Crunches
3 Min Plank

Skill:
Back Squat
80%     x 2
86%     x 1
92.5%  x 4+

Workout:
21-15-9
Pull up
Burpee
Dips

Today’s Hours :
8, 9 and 10am classes

I Hope Everyone had an Awesome New Years!!!!
I hope you all made Goals for this upcoming year and are actually going to try your hardest to achieve them.

Goals, that word brings me to this story.
I’m not sure you all know Walter, he comes to the 11:30 class so many of you may not know who he is.  Regardless, here is the story.  Last year Walter was given a Birthday present, this Present happen to be a Plaque with all of Walters PR’s on weight and on Workouts.   Walter has always been a Goal Driven person which is why he received this plaque for his Birthday.
This plaque that held all of Walter’s current at the time PR’s became the reason he completed all his Goals that were set for this past year.
Walter made it his goal to beat all the times and PR’s on that plaque and he did!
The point of this story is that it’s really cool not only to make goals and to force yourself to achieve them but also to have that plaque!
Go get yourself one of these plaques and make it your mission to PR whatever you put on this plaque, times, Weight, calories etc…
Whatever it is you do it.
Having the plaque to remind you everyday that you need to do this is an awesome idea so make sure you go get one.

Workout:
Teams of 3
One person Rows
Two people complete 20 Reps of “The Bear Complex” @95/65
The Bear Complex is:
Squat Clean
Thruster
Back Squat
Push Press From Behind the Neck
While the two members of the team are completing the Bear the other one rows until the two members complete 15 Reps Each.
Once they complete 15 Reps each the person rowing takes one of the spots of the two members lifting.
The one members stays with the bear and completes another 15 with the new partner while he/she does 15 also.   The one who was doing the bear switches to rowing until the new people do 15 then they switch again this time the person who just did 30 reps now rows and so on and so forth till the team of 3 completes 180 Reps total.

Also To kick off the New Year right we are starting another “Burpee Challenge”  I know how you all love this, I can tell by the number of people that are left on day 100.  I think last time that number was 2, yea the number 2 I believe was the magic number.
let’s change that this year!

With a Partner perform in sets of 10 until each person reaches 100 reps:
Hang Power Clean @95/65
This is 200 Reps total.

Rest 2 min

Push Ups Perform the same way, 10 each until each person hits 100 reps, 200 total.

Rest 2 min

Sit ups Perform the same way, 10 each until each person reaches 200 reps  each, 400 total

Rest 2 min

Perform Wall Balls in the same manner, 15 each until 150 each are performed, 300 total reps.

Happy New Year Mother Fuckers!!!!!

Weekend Schedule:
Saturday the 31st:  8, 9 and 10am classes
Sunday the 1st:  10am class
Monday the 2nd:  8, 9 and 10am classes

Have a Great Fucking New Year!!!!

Make some Bad Ass Resolutions and stick to them not like 90% of the world that forgets them in a week!

This is important, if you do not know your maxes for the Back, Front Squat, Deadlift and Bench Press Find them this week coming up.  This is the last week of the program then we start again the week after this one coming up.
So if you don’t know them find them so you can start the program fresh.
If you have been doing the program just readjust your maxes for the next cycle.

Skill:

30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:

Bench Press

Workout:
“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups
One Round For Time

Skill:

Front Squat
80%    x 2
86%    x 2
92.5    x 2
100%  x 2

Workout:

12 Min Amrap
3   Deadlift @365/240
6   Burpee
9   Pull up
12 Swings @70/55

Right Away go into:
5 Min Amrap
Snatch ( Max Weight)
Start snatching right away after the 12 min arms
Do 1 rep add weight and keep performing 1 rep till you can’t get anymore weight as your max.

Here is something important regarding why it is important that as we get older it is highly recommended that we stay on a fitness program.
Have you ever known someone maybe close to you or someone not so close that has an accident
Like a trip and fall and because they are older and do nothing to stay in shape they break a bone or bones in their body, mainly their hip and it ends up being a catastrophe?
I’m sure you have, it’s sadly not that uncommon of an occurrence.

Why does this happen?
Because when we get older our bones become more brittle and can’t withstand the type of impact or pressure they used to be able to absorb when we were younger.
Unfortunately because people are in such bad shape do to the fall and breaking a hip this more often than not becomes a life threatening situation.
This doesn’t need to happen or be an issue if we would just train!  Part of your training is getting your bones used to heavy weights therefore becoming more dense and not so brittle anymore.
But because of people’s laziness they decide that it’s too much work to stay in shape and then when something like this happens which could have easily have been prevented it becomes a life or death situation.

You would be shocked if I told you the amount of people that come into the gym to start training for the first time in their lives and can’t even do a turkish get up with no weight at all.
It’s terrible, now take that inability and make it a real life situation and it becomes another life or death situation.
If you know someone that is older make sure you get them on a strength training program to avoid this type of mishap.

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:
Back Squat
80%    x 2
86%    x 2
92.5% x 2
100%  x 2

Workout:
17 Min Amrap
7   Power Clean and Jerk
14 Sit ups
21 Push Up
28 Double Under

Skill:

Swings 5 sets of 10 @70/55

Skill:

Deadlift
80%    x  2
86%    x  2
92.5% x 2
100%  x 2

Workout:

Sprint 250 Meters on the C2
25 Wall Ball Shots @ 20/14
Rest 1 min

 

Today’s Hours
8am , 9am and 10am Classes

I have a great Idea for a New Years Resolution!
Instead of the usual “Go on a diet”, “Join A Gym” (as much as I should Love that one)
Or any of the “normal” Resolutions we keep doing every year how about we try this:
This year we try to drop the dislike and resentments we hold on to all year or for that matter even more years than one!
Whatever it is that has you in a place of anger or unhappiness or whatever it is just make your resolution to let it go.
I know, you don’t have any of that nonsense.
You would never be weak enough to let that happen.   Well, ok but when you get over that also maybe you can also
give up the resentments in your life that keep you from always being in a great mood.
Remember, we create our own reality whether it be real or not.
That which is real to us can easily be manipulated just as easy as it was to get to that point.
So make a decision to change all the crap you hold onto and just drop it for the upcoming year.
I am pretty sure that will bring you more happiness than saying you’re going to eat well and do that for a couple of days.

Here’s a Chanukah Wod for everyone!

8 Rounds 8 Reps
Hang Power Snatch @105/75
Overhead Squat @105/75
Push Press @105/75
Burpee
Pull up
Dip
Box Jump
Toes To Bar