Chris Isernio

Workout:

A. Run 400
3 sets (with empty barbell):
Tall Muscle Snatch x 5
Press behind the neck x 5
Snatch Balance x 5

B. Increasing weight every 2 sets, complete every minute for 10 Minutes:
1 Pause Snatch (below the knee and mid-thigh)


C. Every 5 Minutes for 20 Minutes:
Ski 250/150 Meters
12 Deadlifts @Bodyweight
12 Box Jump overs 24/20 (not get overs, jump overs)
Run 200

For those of you that don’t know these people, this is Kosta and Nony.
Strange names because they are from Greece.
Nicest people, Nony can be a little aggressive sometimes but nothing to crazy.
They just got back from Greece a couple days ago.
They were there for two weeks and both ate the same amount of food they normally eat and both lost weight.
How is this possible? Eat the same amount of food, probably more because they are on vacation and still lose weight?
Let me tell you why this is possible, because Europe doesn’t put all the shit in their food that we here in the U.S. put in our food.
Food Additives, pesticides, GMO’s, artificial ingredients, preservatives, dyes, and all the other chemicals that we use in our food, they don’t!
It’s nuts, really fuckin nuts! People travel to Europe and they lose weight, people travel to the U.S. and get fat and unhealthy.
We should be ashamed of ourselves
Genetically modified Organism, that’s what GMO stands for. What the fuck is that?
It doesn’t sound like something I want done to my food, not at all, no fuckin way.
We can’t even feed our own people properly and we’re worried about feeding other countries?
Have you seen the regular blueberries compared to what they call organic blueberries?
The difference in size is outrageous, they’re double the size!
Why can’t there just be big beautiful blueberries? Why are there two classes of blueberries?
Fruit was always plump and juicy, now there’s different sizes of the same fruit?
What the fuck happened to the regular blueberries? Seriously, I would like to know what kind of harsh conditions regular blueberries went through that they are so much smaller and shittier looking than organic ones.
Is this just a scam to make more money?
I would venture to say, yes it’s a fuckin scam.
Here’s another board room conversation. This one takes place at the U.S. Dept of Agriculture:
Yo, now that we figured out how to control the size of fruit, let’s really screw with them and make two different sizes and charge more for the big ones.
Un fuckin real!
Seedless watermelon? I still haven’t figured out how that’s even possible. Don’t fruits with seeds need to have seeds in them? And forget about how watermelon tastes now, it tastes like shit. Watermelon is no longer red and full of water, now it’s white and tastes like you’re eating the rind!
Even when you think you’re eating healthy you have no idea what the fuck you’re eating.
It’s absolutely crazy that this is taking place and it’s “normal”.
Is all this really for the sake of money?
Poisoning our own people just to make money?
Getting people addicted to harmful food additives just to make money?
It’s not even a drug!
I wanna know something.
If they say overeating is an emotional issue, what the fuck are all these people they’ve gotten addicted to these weight loss drugs doing with their emotions now?

Workout:

A. Run 400
2 sets:
1 min Goblet squat hold
Squat sit and reach x 10
KB Side lunge x 10
Side Planks :30 ea.
Single leg Glute bridge x 10
Seated Hip Raise lift over KB x 10

B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60% (if you squatted last week, add 5 lbs.)
Work off your partner for rest
Your only rest is when your partner is going

C. 21-15-9
Cal Bike
Pull up
Burpee

I’m curious, who has actually made meat, eggs, chicken, fish and green veggies the cornerstone of their diet?
Anyone? Or are we still stuck on Bread and Grains being at the top of the pyramid?
This is not difficult at all. It’s really not, it wouldn’t be such an impossibility if the only nutritional information out there was just that, meat, chicken, fish, eggs and green veggies. But, it’s not.
They try to make you feel like eating well is one of the hardest things to do because if we all ate well and exercised people wouldn’t be spending so much money on the the shit in the middle of the grocery store. Ya know, the aisles you’re not supposed to be in, the aisles that have chemicals and sugar in attractive looking boxes with children’s cartoon characters on them.
That’s fuckin ridiculous when you think about that, what a fuckin manipulation.
It’s morally ok to manipulate little kids into eating shit? Of course it is, how else are we going to get people addicted to sugar if we don’t indoctrinate them at a young age?
That’s a conversation in the Kellogg’s board room.
Here’s how the rest of the conversation went …
Fred: But how are we goin to get the kids to try the cereal?
Boss man: We’re gonna put a giant fuckin rabbit on the box and call it Trix, kids will go crazy over the rabbit while the parents poison them.
Fred: But, why would the parents to buy the cereal if they know it’s crap?
Boss man: Here we go again, Fred, I’ve told you in the past, parents don’t want to cook for their kids, they would rather something convenient, like cereal!
Use your fuckin head, Fred!
It’s all a big fuckin game as long as we sell millions of boxes of cereal, I couldn’t give two fucks what happens to the kids.
Archie! Get in here and straighten Fred’s mind out, he’s gonna get us all in trouble with upper management if he keeps up with this nonsense.
This is true, I overheard it when I was working in the corporate sector, back in Atlanta circa 1979, Cereal marketing manipulation division.
Stay out of the middle aisles, they’re forbidden for anyone of any age.

Workout:

A. 3 Sets:
Lu Raises with Plates x 10
Single Arm DB OHS x 10 (5ea.)
Single Arm DB Sots Press x 10 (5ea.)
Plank x 1 minute

B. 8 Min EMOM
Push Jerk x 2 (if your push jerk sucks, use light weight. If you don’t want to use light weight, do a Push Press)
Increase weight every 2 sets

C. Every 5 Minutes for 20 Minutes:
Run 200
Deadlift x 10 @225/150
Burpee Broad Jump x 8
Run 200

What do you see besides paying $7.00 to assure a slow and painful death through disease?
Actually it looks like one is on sale so stock up.
Look at the fuckin size difference from the top shelf to the bottom. The top shelf is 32 oz, the bottom shelf is 64 oz!!!! Sixty-Four! That’s a half a fuckin gallon!
Who the fuck needs a half a gallon of this shit. If it’s that big of a container whomever is buying this is not measuring out Tbsp, that shit is gushing out into the coffee.
That’s insane, lemme tell ya how the conversation went at the early morning meeting over at International Delight H.Q.

Alright, now that we got them addicted to drinking black water with our shit in it let’s really fuck em by increasing the size of the container, they’ll never even expect it and they undoubtedly will buy the bigger one cause that’s how these animals think.

But, Boss, you don’t think they’ll see what we’re trying to do?

No! Absolutely not! That’s where you’re mistaken, Fred. These people don’t think, they just see, Bigger!!! It’s Bigger, it’s gotta be better, and for some people they think it’s good for them. And, Fred, I don’t give a fuck about these people anyway! I just wanna sell as much of this shit as I can.

That was definitely the conversation. 100% Guaranteed
It’s fuckin crazy.
I hope no one is falling for this bullshit mind fuck they’re trying to get away with.

Workout:

A. 3 Sets:
Ski 250/200
Single Arm KB Suitcase Deadlift x 10 ea.
KB Suitcase/Waiter Carry 50Ft ea.

B. 3 Sets:
Banded Overhead Tricep Extension 10-12
1-1-2 DB Bench Press x 6-8
Bench Dips x 10-12

C. Every 3 Minutes for 18 Minutes (6) sets
Row 250/200
DB Thruster x 7 @50/35
Strict Chin up x 7

Workout:

A. 3 Sets:
Run 200
Rest 1 minute

B. 4 Sets: (work off a partner)
Tall Clean x 5
Hang Power Clean 5
Front Squat x 5
Without letting go of the Bar, complete the complex increasing weight each set, work off a partner
The weight doesn’t have to be super heavy, or maybe it does?

C. 15 Min EMOM
1st Min: 12/8 Cal Bike
2nd Min: 10 Swings 70/53
3rd Min: 10 Burpee over KB

Look at Diana or Diane, I’ve never really been 100% sure of her real name but regardless, look at how amazing she looks at 57 years old!!!!!
That’s her son Christopher, good lookin kid. This is what kid’s look like these days? They’re all good lookin, WTF!
Anyway’s it was Christopher’s Engagement party.
Here’s the amazing part.
Diana is wearing her daughter’s dress!!! BTW, Diana is the one who fell last week while running, rolled on the ground and got right the fuck back up and ran to the gym to workout. That’s her!
Isn’t that fuckin incredible!
I know that’s a big thing for women, fitting into their daughter’s clothes and she’s doing it!
That’s cause she eats well and has been doing Crossfit for 17 fucking years!!!
After 17 years she still runs races and lifts heavy as fuck.
Imagine if she decided to quit training and eating well years ago, she’d be moving like an old lady wearing a fuckin tent to the party.
You all need to realize how fucking important it is to eat well and train.
Think of how life would be if you didn’t, a fuckin mess, that’s what it would be.
Don’t take your shit for granted, it takes work and dedication to do what Diana does.
It doesn’t take much to be a mess.
Congratulations

Workout:

A. 3 sets:
DB Weighted Dead Bugs x 12
Banded Bird Dogs x 12
DB Walking Plank Pull Throughs x 12

B. 3 sets: Work off a partner
Barbell Rows (underhand grip) x 6-8
Barbell Upright Row x 8-10
DB Shrugs x 8-10

C. 4 Rounds For Time:
50 Double Unders
12 Toes to Bar
12 Hang Power Snatch @115/75

It’s Mitch’s birthday, or it was Mitch’s birthday, either way Mitch is 54 years old and still squatting heavy as fuck.
At 54 years old Mitch comes in the gym and kills himself no less than he used to do when he was 34 years old.
When it comes to training age means nothing to Mitch.
It just means he looks older, we all look older, who gives a fuck, but he’s probably in better shape than most 30 year old men.
Mitch also knows the value of mobility training, he stretches 7 hours a day.
Six or seven years ago Mitch couldn’t overhead squat a PVC without fucking it up, now he Overhead squats 205 lbs with pristine form and full range of motion.
It’s true, I’ve seen it myself and I don’t believe shit.
You know what this strength and mobility does for Mitch?
You want to know? Ask a 54 year old who doesn’t train and eats shit how difficult life is, then go find yourself a 74 year old who has never trained or ate properly and ask them if they wish they were stronger and more mobile.
Barring cancer or some terminal illness it’s gonna take getting hit by a fucking truck to kill Mitch, not falling and breaking a hip.

Workout:

A. Three sets:
Single Leg KB Deadlift x 5 ea.
KB Side Lunges x 5 ea.
Seated Hip Raise lift over KB x 5 ea.

B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60%
Work off your partner for rest
Your only rest is when your partner is going

C. Against a 3 Min Running clock:
Row 500/400 meters
Max rep wall ball @20/14
Rest :90 after each round of 3 minutes

Workout:

EMOM for 39 minutes

1 minute Row

1 minute SkiErg

1 minute Assault Bike

1 minute Rest
Shoot for 20/15 cals for each exercise and adjust from there.
Set your baseline on the first round and try to keep it for all 10 rounds

I was having a conversation with someone today, I thought it might be of help so I’m gonna tell you what it was.
We were talking about eating (shocker) this persons response to my question, “why do you keep losing weight and then gaining it back” was, I think I reward myself for eating well and then start eating shit again.
I said, you gotta stop thinking whatever it is that’s going through your head and tell yourself, this is a pattern. Why do I keep up with the same pattern if it doesn’t serve me well?
Tell yourself, all I gotta do is change my usual pattern to a new one.
If you sabotage yourself every time you eat well you, that’s a pattern. Doesn’t matter why you’re doing it cause you’re doing it unconsciously.
What does matter is that you recognize it’s a pattern in your behavior and it can be changed.
It’s easier to change a pattern than it is to sit there and try to figure out what’s making you do the same thing over and over again, cause like I said, you ain’t doing it consciously, it’s just a continuously running program.
Change the program. You don’t have to keep doing this same shit over and over again just because it’s what you’ve done for so long.

Workout:

5 Min EMOM:
2 Thruster (Increase weight sets 2 & 5)
5 Min EMOM
2 Front Squat (Start with Thruster weight and increase)

Metcon:

3 Min Amrap with :90 rest between sets for 4 sets total:
Run 200
3 Pull ups
6 Push ups
9 Air Squat

Workout:

3 Sets:
Single Arm Suitcase Carry x 50ft per arm @70/44
GHD Sit up x 10
Hollow Rock x :30


Metcon:

15 Minute EMOM:
Minute 1: Run 200m
Minute 2: Double KB Swings x 10 @35/18
Minute 3: Front-Racked Barbell Alternating Reverse Lunges x 10 @35/18

Summers over, I guess this it’s time to get back into shape for next summer?
Is that how it works?
You know what works better?
Not falling out of shape in the first place just because the season have changed.
Is this like going on vacation and throwing your diet out the window?
Don’t you feel like shit when you eat crap for a couple days?
You enjoy feeling like shit on vacation sittin on the fuckin bowl?
I’m not understanding this.
Do you feel like less crap eating shit over the Summer as opposed to Winter, Spring or Fall?
I would think you would feel even crappier because it’s the Summer.
Is this because your reason for eating well is solely to look good and not to stay healthy?
I think your body is more concerned with you feeding it well ALL the time and not just some of the time.
Let’s change this silly attitude and adopt a new one.
How about you eat well 80% of the time no matter where you are or what time of the year it is.
Wait! Is this also like eating shitty on holiday’s because it’s a holiday?
So, the day after a holiday you enjoy feeling like crap?
I’m trying to figure this out.