Chris Isernio

The hours for this weekend have changed and the hours for next weekend will be the same:

Tomorrow Christmas Day:   The gym will be open for one class @ 10am.

Monday December 26th:   The gym will be open for classes @ 8 am, 9 am and 10 am Start times

Next Saturday December 31st The gym will be open for classes @8 am, 9 am and 10 am Start times.

Sunday January 1st: The gym will be open for one class @ 10 am.

Monday, January 2nd: The gym will be open for classes @ 8 am, 9 am and 10 am Start times

Thanks and Everyone have a wonderful Holiday Season!!!

The gym was super crowded this morning, I hear there was a little scuffle this morning with some space in the gym.   I know this season can be a little stressful with the Traffic (I can vouch for that crap, I hate traffic), crowds (another thing I truly hate), Long lines, stress with getting everything on your lists, and making it to the parties.

But let’s all not forget how lucky we are.  We have our family and friends to spend the Holiday Season with.
Let’s try and remember that there is nothing that can upset you when you have so much to be grateful for.

So there is no reason to get upset at all unless you and your family are getting hurt.

*****The Gym will be open on Christmas Eve, Saturday.  
Classes will be at 8, 9 and 10 am.
On Christmas there will be on Class at 10 am.*****

Skill:
Plank for 5 minutes

Skill:
Bench Press

Workout:
21-15-9
Thruster @135/95
Deadlift @225/155

Saturday’s Workout:
12 Days of Christmas Song
1   Handstand Push up
2   Thruster
3   Push press
4   Toes To Bar
5   Burpee
6   Pull up
7   Wall Ball
8   KB Swings
9   Box Jumps
10 Jumping Lunges
11 Goblet Squats
12 Snatches

Today is Front Squat Day!
We need to discuss somethings about this exercise before we move on.
I am seeing to much non upright Spine positions when performing this movement.  This is not good.
WE NEED to have an upright back when performing the Front squat, NEED!
Without an upright spine the load will be putting too much pressure on your back, knees, and hips.
When Squatting the load needs to be over the middle of your foot, towards the front of your heel.  Leaning or flexing your spine will take that pressure and put it over the front of your foot.  Bad, Bery Bad.
To keep the weight over the front of your heel you need to get set in a good position from the start.  The barbell should be on the middle of your front delt, elbows should be up high with your triceps parallel to the ground.  Keeping your chest high will help you keep the bar in the right position.
At the start, brace your upper back and keep your chest and elbows up high.  Shoot your knees forward towards your toes which should be pointed outwards.
When you hit the bottom pull your chest and elbows up high BEFORE you drive your feet into the ground and drive upwards.
The whole time keep pulling your chest up and driving your elbows up high.

Skill:
30/30
Hollow Rock
V Up
Crunches
3 Minute plank

Skill:
Front Squat

Workout:
12 Min Amrap
4  Muscle Ups
8  Power Snatch @135/95
12 Toes 2 Bar

The Holiday Schedule has changed a little bit, the gym will be open for class on Saturday the 24th at 8 and 9am.
On Christmas day, Sunday the Gym will be closed.

Skill:
Swings
10 x 10 with 30 seconds rest between

Workout:

Amrap in 25 Minutes
50 Double Unders
40 Wall Ball @20/14
30 GHD Sit ups
20 Hang Clean @115/75
10 Pull up

Holiday Hours:
Saturday December 24th,  Christmas Eve:  Classes will be at 8 and 9am
Sunday December 25th, Christmas Day:  Classes will be at 8 and 9am

As it is the same every year Everyone seems to have an issue with holding themselves back from the Grips of the SUGAR DEVIL.
This is understandable Especially around this time when there is cookies and cake and every other piece of crap staring you in the face all day long at work.
So, Something to help you get through this month is to accept that you’re going to have some bad days.  Instead of getting discouraged over eating terrible maybe just say,  “alright I’ll give myself a couple of days throughout the week that I will allow shitty eating to occur”.  I won’t get upset at them or let them bring me down and fuck up my mood.  I will just accept them and move on to the next day. What that will do is give you the power to allow yourself to move on and reach YOUR goals.
Because at the end of the day it’s YOUR power, not anyone or anything else’s.  Once you relinquish control of your mental power
You have given up what makes YOU, YOU!   YOUR Power!
You need to keep this in check.   I know sometimes it’s not the easiest thing in the world to do but without it you will never be able to accomplish any of your goals.
So take what God Gave you, YOUR Power and use it to make whatever it is happen that you want to happen.  Stop with the excuses Because once you settle for them and accept Excuses you are no longer using your power.  You have then accepted that someone or something else that is going to take control over you.

Don’t let anything or anyone take control over you.

Skill:
30/30
Hollow Rock
V Up
Crunch
3 Minute plank

Skill:
Back Squat
80% x 5
87.5% x 4
95%  x 3

Workout:
4 Minutes of Rowing For Calories
2 Minutes of Push ups For Reps
2 Minutes of Sit ups For Reps
2 Minutes of Air Squats for Reps

This is the second week of the Kids Class.  The first week was great, the kids loved it.  We all had a great time while working out at the same time.
The class teaches the kids team work, patience, discipline and how to get fit while having fun!
Come bring the kids down and try it out.  I guarantee they will love it.

Skill:
Swings
60 Reps

Skill:

Deadlift
Week 3 Program

80%  x 5
87.5  x 4
95     x 3

Workout:

21-15-9
Push Press @115/75
Box Jump @30/24
Cal Bike
Burpee

Today, Friday the 16th we have another Crossfit kids class.  The class starts around 3:45pm, showing up a little late is ok we normally start around 3:50.
I originally said the class would be for 10 year olds and above, but from what we have done so far 7, 8 and 9 year old kids will be fine in the class.
We design the class to be a fun fitness class.  Not like our regular classes at all we play games like dodge ball, and tug of war amongst other fitness games to keep the kids motivated and having fun while getting fit at the same time.
So far the kids love it, I think I love it the most but the kids are a close second.
It’s an awesome way to get your kids into shape while having a great time.  Bring the kids down and give it a try, like I said the rest of December is a trial for free so you might as well give it a shot.
We even get to beat the snott out of the Dummy sitting at the bar!!!

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Minute Plank

Skill:
Bench Press
80%    x 2
86%    x 2
92.5% x 2
97.5% x 2

Workout:
Row 1k
100 Wall Ball @20/14
Row 1k

Skill:

Straight leg Deadlift
5 x 10 @65/35

Skill:

Front Squat
80%    x 2
86%    x 2
92.5% x 2
97.5% x 2

Workout:

30 Snatch @135/95
150 Double Unders
30 Clean and Jerk @135/95

In case you guys forgot, The Second Kids class will be today at 3:45pm.
The first class was great we could use more kids to play some fitness games.
The rest of December is free.  We won’t be charging for the kids till January so come and at least get the kids involved in fitness.

Skill:
30/30
Hollow Rocks
V UP
Crunches
3 minute plank

Workout:

RYAN Firefighter Ryan Hummert Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.

He is survived by his parents, Andrew and Jackie.

First posted Oct. 8, 2008

7 muscle-ups

21 burpees
Each burpee terminates with a jump one foot above max standing reach.

5 rounds for time

Learn how to properly spot a back squat.

Skill:
Swings
5 x 10 @55/35 with 30 seconds rest

Skill:
Deadlift
3rd Week program

Workout:
10 Minute Amrap
Sprint 500 Meter Row
15 Power Clean @185/120