Chris Isernio

Skill:
5 Min Snatch Test

Skill:
Front Squat
6 x 6 @75%

Workout:
3 rds
Row 500
50 Sit up
50 Back Ext

Skill:

30/30
Hollow Rock
V Up
Crunches
3 Min Plank

Workout:

“Hard Cindy”
20 Min Amrap
5 Weighted Pull ups @35 lbs
10 Push Ups with feet on a 30″ Box
15 Air Squat Holding a 45 lb Plate

Skill:
Swings
10 x 10 30 sec rest

Skill:
Deadlift
6 x 6 @75%

Workout:

21-15-9
Hang Clean  @135/95
42-30-18
GHD Sit up

In case you haven’t seen it yet there is something called Wodify in the gym.  Wodify keep track of all your workouts including your weightlifting and your metcons.  It’s easy, the workouts are already in the system all you have to do is input your workout.  Why is this good?  Well, it’s a way to keep track of your workouts.  Especially your weightlifting.  For some reason there are not a lot of people that use it which behooves me because it’s such a great way to keep track!
Anyway, Wodify isn’t cheap.  It costs me $330 a month which I don’t mind as long as we use it but when we don’t use it, it ends up being a waste of money.  So I’m asking you all, do you not want to use Wodify?  Because if you don’t then I’ll cancel it.  Personally I would love to see everyone use it so everyone would know the percentage of their weights all the time.
Let me know if you’re going to use it or not so I can make a decision.
Thanks
Skill:

Turkish Get up
10 Reps
5 each side (HEAVY)

Skill:

Back Squat
10 x 10
@ 55-60%

Workout:

50-40-30
Double Unders
30-20-10
Burpee
10-20-30
Cal Bike

Skill:

30/30
Hollow Rock
V Up
Crunches
3 min Plank

Skill:

Bench Press
8 x 3 @80%
75 Seconds Rest

Workout:

50 Double Unders
5 Rope Climbs
25 Push Ups

50 Double Unders
4 Rope Climbs
50 Push Ups

50 Double Unders
3 Rope Climbs
75 Push Ups

Skill:
Swings 10 x 10
30 seconds rest

Skill:
Front Squat
8 x 3 @80%

Workout:
4 x 500 meter Row
With 3 min Rest

Skill:

30/30

Hollow Rock
V Up
Crunch
3 min Plank

Workout:

6 Deadlift @315/225
6 Burpee
5 Clean @225/135
5 Chest 2 Bar Pull up
4 Thruster @155/85
4 Muscle Up

Skill:

Back Squat
8 x 3 @80% Every 75 Seconds

Workout:

12 Min Amrap
10 Hang Power Snatch @135/95
10 Burpee Over Bar

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

Skill:
Deadlift
8 x 3 @80%
Perform 3 Reps Every 75 Seconds

Workout:
30-25-20-15-10
Swings @55/35
Toes To Bar
Push Press @95/65

I know that dropping the barbell is sometimes a good feeling and enjoyable for some but let’s remember that other people are walking around the gym while you’re dropping barbells and the people walking are using there legs to walk.
Along with their legs comes shins and ankles.  I imagine that a barbell to the shin or ankle would cause a great amount of pain along with a shattered bone or two.
So let’s try to remember that and know that we don’t want to hurt anyone from something so preventable.
If you are going to drop the barbell (not an empty one of course) make sure no one is around you and even better would be to drop it correctly and actually use your hands to go down with it to make sure it doesn’t jump around on the floor searching for someone’s shin to blast into and destroy the rest of that persons day.
Thanks

Also, one of the Super Bowl Boxes is filled up the other will be shortly so let’s start bringing in your super bowl money now so I don’t have to run around and write an email everyday to tell you to bring the money in.
Please, make my life easy this year with this stuff.  I do it because everyone enjoys it so please don’t make my life miserable every year trying to collect the money
Once again, Thanks

Skill:
Swings
10 x 10
30 seconds rest

Skill:
Bench Press
5 x 8 @60%
Every 90 seconds

Workout:
Sprint  250 Meters on the Rower 10 x
With 45 Seconds rest in between pieces
The goal here is to keep the same pace throughout all 10 pieces
Set the rower to keep a record

You must sprint, if you don’t this will be very ineffective.  So sprint as fast as you can go each Row!!!