Chris Isernio

Workout:
Run 400
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 reps every 2 minutes for 3 sets
Add 5 lbs from last week

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Watch this, it’s terrible what they are doing to us.
This is all going to change very soon, if not him, i’ll do it.
https://www.youtube.com/watch?v=0_OjKe4BuDE

Class Schedule tomorrow:
8:30, 9:30am/ 4:30, 5:30pm

Workout:
Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

Complete:
Back Squat 20 reps
Increase 10 lbs from last week

8 sets
10/8 Calorie Bike
8 Power Clean @155/110
8 Burpee Box Jump overs (jump over the box)
Rest 1:1 b/t sets

Workout:

Run 400
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5
Sots Press x 5

Every 2 minutes for (5) sets
1 Snatch
1 Hang Power Snatch
1 Overhead Squat

12 Minute Amrap
50 Double Unders
10 Toes to Bar or GHD Sit ups
10 DB Clean and Jerk @50/35

Do you know what one of the most common chemicals this country puts in food to enhance the flavor?
Monosodium glutamate
Some of the reactions reported are:
Headache, Flushing, Sweating, Face pressure or tightness, Lack of feeling (numbness), tingling or burning in the face, neck and other areas, Quick, fluttering heartbeats, Chest pain, Feeling sick (nausea), and weakness.
They have a name for it. It’s called MSG symptom complex
It’s fuckin retarded that something that causes such reactions is allowed in our food.
Flavor, that’s what it is, fuckin flavor.
People are sacrificing their health for flavor in food, doy!

Workout
Run 400
1 Minute Goblet Squat
Cossack x 10
WGS x 10
Plank x 1 Min
Side Plank x :30 ea.
Bird Dog x 10
Goblet KB Duck walk

8 SETS
(1 Set every 4 Minutes)
Run 200
10 BURPEE BOX GET OVERS (40/30)
15/12 CALORIE ASSULT BIKE

Check out Kosta in these two picture’s!
He was a mess and now he’s in great shape and looks 15 years younger.
Ya know how he accomplished this?
He decided he didn’t want to look like an outta shape fat bastard for his 60th birthday.
Kosta made a plan to consistently eat well and stuck to it.
This is what happens when you eat well consistently, it’s not that difficult.
The food industry tries to make it difficult by shoving all this crap in our fuckin faces.
Fuck em, don’t let em win, cause if they win, you die an early death

Nice Jon Kosta!!
Workout:
Run 400
Inchworm x 10
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 20
Plank 1 minute
Weighted Dead Bugs :03 Hold x 10
Single Leg Glute Bridge x 10

Every 2 Minutes
Deadlift 5 x 5 @ Keep the same weight from last week

Complete 8 x 20/10 rounds of each exercise:
Bike for Cals
Goblet Squat 55/35
Ski for Cals
Sit ups

It’s Mel’s 30th Birthday!!!!!
Mel chose the Filthy 50’s for her Birthday workout.
Fortunately for you, Mel’s 30 and not 50.
We haven’t done Birthday wod’s in a while, but Mel is turning 30 and she just had a baby, and we love her, and she was doing double unders right up till her due date, and she did 30 double unders 2 weeks after giving birth.
That’s right, 30 double unders 3 weeks after giving birth, yet some of you that have never carried a baby or given birth still haven’t gotten double unders.
Mel is proof that when you train and eat well consistently it’s easy to come back after giving birth!!!
Happy Birthday Mel!!!!

Run 400
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 reps every 2 minutes for 5 sets
Same weight from last week

Mel’s B-Day Workout!
Run 400
30 Box Jumps 24/20
30 Pull Ups
30 KB Swings 55
30 Walking Lunges
30 Knees to Elbows
30 Push Press @95/65
30 Romanian Deadlift @95/65
30 Wall Ball
30 Burpee
30 Double Under
Run 400

This one from 2021 had me cracking the fuck up 😂😂😂
Remember the Vaccine cards?
I’m going to assume by this picture of myself that “the new variant” was in reference to the fake virus

THERE’S A NEW VARIANT OUT THERE, IT’S CALLED… SUGAR.
IT KILLS YOU, LIKE THE OTHER ONE.
IT DESTROYS YOUR BODY INSIDE AND OUT. EVEN BETTER, IT KILLS YOU A LOT SLOWER THAN THE OTHER ONE, AND SOMETIMES
MAKES YOU SUFFER FOR YEARS AND YEARS WITH DISEASE, CRAZY RIGHT?
DO YOU LET YOUR PARENTS EAT SUGAR?
DID YOU LET THEM GO WITHOUT A MASK?
NUTS RIGHT, AND WE CAN ACTUALLY CONTROL THIS CRAP WE PUT IN OUR SYSTEM.
EVEN THOUGH WE KNOW IT’S BEEN PROVEN TO DESTROY OUR BODIES AND FEED CANCER, WE STILL EAT IT.
BUT THIS VIRUS, THAT’S A DIFFERENT STORY. IT KILLS PEOPLE.
OH, OH, NOW I GET IT.
TODAY IS ANOTHER CHOICE, SO HERE WE GO AGAIN.
YOU GONNA CHOOSE TO KEEP THINGS THE SAME OR STOP EATING SUGAR AND ACTUALLY FEEL LIKE YOU WERE DESIGNED TO FEEL.
IT’S GOOD TO SEE A BUNCH OF PEOPLE CHANGING, YOUR BODY GOES THROUGH MASSIVE CHANGES WITH THE ABSENCE OF SUGAR.
LOOK AT PEOPLE WHO EAT WELL, TAKE STEVEY PAGELS FOR EXAMPLE, HE’S LIKE 70 AND PROBABLY HAS THE SAME BODY FAT AS MOST PROFESSIONAL ATHLETES.
THE PROOF IS THERE, IT’S JUST UP TO YOU NOW. Stevey Pagels!!

Workout:
Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

Complete:
Back Squat 20 reps
Increase 10 lbs from last week

For Time:
21-15-9
Clean @ 135/95
Toes To Bar or GHD Sit ups

Workout:
A. Run 400
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

B. Every 2 minutes for (5) sets:
1 Power Snatch
1 Hang Power Snatch
2 OHS

C. 3 Rounds For Time:
Run 400
30 Box Jumps 24/20
30 Wall Ball 20/14

Workout:
A. Run 400
1 Min Goblet Squat
Inchworm x 5
Alternating walking Lunges with twist x 10
Squat and reach x 10
Dead Bug x 10
Bird Dog x 10
Glute Bridge x 10
Marching Glute Bridge x 10

B. Every :90
Barbell Hip Thrusts 5 x 8
Same weight for 5 sets

C. 10 sets:
200 Run or 250 Row (Sprint!)
Rest 1 min
I was going to write a new email but I came across this old one.
It’s just too funny not to post again. For some reason everything was in capital letters back then.
You guys must have pissed me off about something.
You mother’s should show this to your kids if they’re not eating well.

YOU KNOW WHAT TODAY IS?
TODAY IS ANOTHER DAY YOU HAVE AN OPPORTUNITY TO DO YOURSELF A FAVOR AND START EATING WELL.

I TRIED TO FIND ONE BENFIT OF SUGAR FOR OUR BODIES.
THIS IS WHAT I CAME UP WITH…
HEART DISEASE.
WEIGHT GAIN
ACNE/ SKIN AGING
RISK OF TYPE 2 DIABETES/CANCER AND DEPRESSION
LOW ENERGY
HIGH BLOOD PRESSURE
INCREASES APPETITE FOR MORE SUGAR
CAUSES FATTY LIVER
KIDNEY DISEASE
INCREASED RISK OF DEMENTIA
INCREASE IN INFLAMMATION IN THE BODY AND JOINT PAIN
INCREASED IRRITABILITY
HIGH CHOLESTEROL

THIS IS WHAT YOU NEED TO STAY AWAY FROM:

Brown sugar
Corn sweetener
Corn syrup
Rice syrup
Dextrose
Maltose
Barley malt
Fructose sweetener
Fruit juice concentrates
Glucose 
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Maple syrup
Molasses
Pancake syrup
Raw sugar
Sucrose
Trehalose
Turbinado sugar
IF YOU SEE ANY OF THIS CRAP IN THE INGREDIENTS, PUT IT BACK ON THE SHELF. ACTUALLY, THERE’S NO REASON FOR YOU TO BE ANYWHERE
OTHER THAN ALONG THE PERIMETER OF THE GROCERY STORE.
NO SUGAR ON THE PERIMETER.
THERE’S BASICALLY NO REASON TO EAT THIS SHIT OTHER THAN TO WREAK HAVOC ON YOUR BODY.
THIS IS WHAT YOU NEED TO ASSOCIATE SHIT FOOD WITH.
YOU NEED TO UNDERSTAND WHAT SUGAR IS DOING TO YOU.
I’M HOPING WHEN YOU SEE ALL THE NEGATIVE EFFECTS ON YOUR BODY, YOU WILL THINK TWICE ABOUT EATING SUGAR.
I KNOW, IT’S NOT THE EASIEST THING TO DO.
BUT, MAYBE IF YOU REALIZE WHAT THIS CRAP IS DOING TO YOU, IT WILL SINK IN.

KNOW THAT WHEN YOU EAT SUGAR, YOU’RE ACCEPTING THE FACT THAT YOU ARE OK WITH ADDING ADDITIONAL FAT ONTO YOUR BODY.
WHILE YOU’RE SITTING THERE OVER EATING SUGARY SHIT, YOUR BODY IS TRYING TO KEEP UP WITH THE AMOUNT OF SUGAR IN YOUR BLOOD BY RELEASING INSULIN.
WHEN YOU KEEP EATING SUGAR YOUR PANCREAS HAS AN ISSUE WITH KEEPING UP WITH THE INSULIN PRODUCTION. EVENTUALLY WHEN YOUR BODY BECOMES RESISTANT TO INSULIN AND YOUR PANCREAS HAS HAD ENOUGH, IT STOPS WORKING. NOW THAT YOUR PANCREAS ISN’T WORKING PROPERLY, YOUR BODY DOESN’T PRODUCE INSULIN ANYMORE, NOW YOU’RE REALLY FUCKED. INSULIN ALSO INCREASES INFLAMMATION IN YOUR ARTERIES, THAT’S ALWAYS GOOD FOR YOU.
IF THIS ISN’T ENOUGH TO MAKE YOU STOP EATING SUGAR, MAYBE THIS WILL HELP.

LADIES, SUGAR IS RELATED TO WEIGHT GAIN OF THE ASS! YES, EVERY TIME YOU EAT SUGAR, YOU MIGHT AS WELL GO GRAB A NEW PAIR OF PANTS CAUSE YOUR ASS INSN’T GOING TO BE GETTING ANY SMALLER!
AS MUCH AS WOMEN HATE FAT ASSES, MEN HATE LIMP DICKS!
THAT’S EXACTLY WHAT HAPPENS WHEN THERE’S TOO MUCH SUGAR IN YOUR BLOOD.
WHEN YOUR CIRCULATORY SYSTEM IS EFFECTED AND BLOOD FLOW IS NOT WORKING PROPERLY IT MAKES IT DIFFICULT TO GET AN
ERECTION!

IS THIS WHAT WE’RE AFTER?
CHUNKY BUTTS AND LIMP COCKS!
WHAT KIND OF A SOCIETY IS THAT!

THIS IS WHAT SUGAR IS DOING TO OUR COUNTRY.
ARE YOU GOING TO BE A PART OF IT?
ARE YOU GOING TO IGNORE YET ANOTHER EMAIL EXPRESSING THE DANGERS OF SUGAR, OR ARE YOU FINALLY GOING TO MAKE A CHANGE TO BETTER YOURSELF?
ARE YOU GOING TO CONSTANTLY FORCE YOUR BODY TO LIVE IN A STATE OF INFLAMMATION AND STRESS?
THIS IS HOW YOU WANT TO TREAT YOUR BODY?
YOUR BODY THAT DOES WHATEVER YOU TELL IT TO DO WITHOUT COMPLAINT, AND YOU CHOOSE TO ABUSE IT?

YOU KNOW WHO SACRIFICED THEIR BODIES FOR YOURS!!!!
YOUR MOTHER!

THAT’S RIGHT YOUR POOR MOTHER SAT IN LABOR FOR PROBABLY 187 HOURS IF YOU ASK ANY WOMAN WHO SPAWNED A CHILD, AND NOW YOU WANNA DESTROY WHAT SHE GAVE YOU?
ARE YOU FUCKIN KIDDING ME?
YOU SHOULD BE KISSING YOUR MOTHERS ASS, NOT ABUSING THE BODY SHE GAVE YOU?
I HOPE THIS HELPS YOU REALIZE THAT WHEN YOU DECIDE TO EAT SHIT, YOU UNDERSTAND ALL THE STRESS YOUR BODY IS UNDER.

IF NOT FOR YOURSELF, DO IT FOR ALL THE MOTHERS OUT THERE!

A. Run 400
Inchworm x 10
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 20
Plank 1 minute
Weighted Dead Bugs :03 Hold x 10
Single Leg Glute Bridge x 10

B. Every 2 Minutes
Deadlift 5 x 3 @ 5-10 lbs heavier from last week

C. Every 2 minutes complete for 12 minutes (6 sets)
Hang Power Clean x 7
Front Squat x 6
Push Jerk x 5
165/110
The complex should be done with no breaks.

Have you heard of High Fructose Corn Syrup?
If you haven’t and your diet doesn’t typically consist of whole foods, you’ve most likely been ingesting it for years cause it’s in most processed foods and drinks.
Know why it’s so widely used in the U.S.? Cause it’s fuckin cheap!
Once again, money is far more important than our health.
Know why it’s so bad for us? HFCS is 50% glucose and 50% fructose.
The only way for your body to process fructose is through your liver.
Your poor liver has enough work to do breaking down alcohol and medications, add fructose to the mix and you end up with Insulin resistance and a fat ass liver, then you gain weight, get diabetes and heart disease.
That sounds wonderful, right? It’s amazing that this is allowed to take place in this country, cause they don’t do this shit in a large number of other countries.
Where’s the FDA? Hello, Hello, does anyone give a fuck over there or is this another another scam disguised as a government agency.
Know what else happens when you ingest HFCS? You become even more hungry than you were before you ate it.
Instead of becoming satiated like you do after eating fat, HFCS makes you eat more food. Unfortunately it ain’t good food your bodies craving, no, no, no, your body wants more sugary foods so you end up stuffing your face with crap.
It’s actually a brilliant concept.
Let’s get everyone addicted to HFCS, once we do that, they’ll never stop eating the rest of the shit food we produce, it’s a win, win for us and a lose, lose for the people. Fred, it couldn’t be better for our bottom line!
But, Sir, it’s harmful to people.
Fuck em, Fred.
Peter Parkinson’s doesn’t fall for this nonsense, do you?
You should follow Peter and his adventures on Youtube.
As a matter of fact, here the link:
https://www.youtube.com/@TheAdventuresofPeterParkin-h2h