Chris Isernio

Workout:

4 Min EMOM:
2 Clean High Pull from Power Position (start with an empty barbell and increase each set)
4 Min EMOM:
2 Clean Grip Deadlift (use a moderate weight moving slowly through all 8 reps)
10 Min EMOM:
1 Power Clean and Jerk (Increase weight every other set)

Metcon:

21-15-9
Bike for Calories
Power Clean 135/95
Ring Dips/ Bar Dip/ or Push Up

David is a new member, he just started with us.
He’s under the impression that he needs to train more in order to get more muscle definition, but we know the truth, right?
People, how do we get more muscle definition?
C’mon, you know the answer. Spit it out and respond to the email.
We eat well!!!
We CONSISTENTLY eat well!!!
That’s how we get muscle definition.
This doesn’t mean eat well 4 or 5 days out of the week, or eat well for breakfast and lunch then fuck up at dinner.
Being a new member, David gets a pass on this one.
I’m sure none of you would ever say that to me, right?
It’s very simple, David.
Eat Meat, Chicken, Fish, Eggs and green vegetables.
You may not have heard this before, people don’t like to spread the word because there’s no way to make money by spreading this information.
There’s a lot more money in creating a ridiculous diet and writing a book about it.
It’s kinda like keeping the cure for cancer under wraps.
There you go, David!! The secret to looking how you want to look.
Very simple, Meat, Chicken, Fish, Eggs and Green Veggies.
If you didn’t read it, don’t eat it.
Leave the bananas and oatmeal at the door.

***There will be one class at 10 am for Labor day***

Workout:

Complete for time with a partner:
20 DB Snatch @60/40
Run 400
40 Pull up
Run 400
60 Burpee
Run 400
80 Box Jump @24/20
Run 400
100 Goblet Squat @55/35
Run 400
120 Crunches
Run 400
The number you see is the total number of reps between you and your partner.
Alternate 5 or 10 reps at a time for each exercise then run together.

Workout:

*10 Min EMOM:
1 – Snatch or Power Snatch (increase weight every other set)
*4 Min EMOM:
2 – Snatch Balance
*4 Min EMOM:
2 – Slow Tempo Heavy as Fuck Goblet Squats (heels raised)

Metcon:

Every 10 minutes Complete:
Run 400
24 Burpee Broad Jumps
12 Muscle Ups (12 Pull up & 12 Dips)
6 Wall Walks
30/24 Cal Bike

Workout:

Superset the two exercises for 3 sets:
Dumbbell RDL’s (use two DB’s) 10 reps
Hip Extensions (use a heavy plate if you can) 10 reps

Metcon:

4 Sets For Time:
Run 400
Row 500
20 V-Ups

Stacy brought to my attention all the news about the toddler puree pouches.
You can google it if you want but if you can barely read these emails I doubt anyone will take time to search the pouches.
Basically, it’s shit, a pouch filled with sugar.
There’s no way around eating healthy at any age. Kids don’t need to eat sugar anymore than adults do.
That probably started with a manipulation tactic by the medical and food industry.
Everyone should be eating the same thing.
Meat, chicken, fish, eggs and green vegetables.
If i am incorrect about this Hailey and I wouldn’t have found a baby food company that came out with healthy pouches which are made of just that, meat and veggies.
Consistently eat the above, that’s it. It’s not just about the way you look, it’s about your health.
All those fuckin chemicals they put in the food now, it’s ridiculous.
That magic spoon shit. A Keto cereal?
Unfuckin real.
I wouldn’t be surprised if I see Dog shit in a pouch next disguised as a healthy treat for adults on the go.

Workout:

*10 Min EMOM:
1 Clean or Power Clean (Increase weight every other set)
*4 Min EMOM:
2 Front Squat (at finishing weight for the cleans)
*4 Min EMOM:
2 Clean Pull or Deadlift (add weight from Squats and keep the same for 8 reps)

Metcon:

50-40-30-20-10
Double Under
5-5-5-5-5
Thruster @135/95
Weighted Pull up/ Chin up @ 50/35 lb DB

Workout:

Using a moderate weight superset these two exercises for 3 sets total:
Flat Bench Dumbbell Flyes 8-12 reps
Bent over Rear Dumbbell Laterals 8-12 reps
Keep the weight the same for all 4 sets
Grab a partner and complete both exercises before you alternate
All three sets are with the same weight not including warm up sets

Metcon:

14 Min EMOM
Odd Minute: 10/7 Cal Bike
Even Minute: 7 Burpees
Adjust Calories and Burpee to work for :30

Do you know what keeps you healthy?
Strength Training!
Do you know what Sarcopenia is? It’s the natural loss of muscle tissue do to the aging process.
Do you know what speeds up Sarcopenia? Being physically inactive and eating crap.
Do you know what burns a shit ton of valuable muscle tissue?
Sarcopenia coupled with a weight loss drug like Ozempic.
You’re supposed to be doing your best to hold onto muscle, not speed up the process of losing it.
It’s nice that Dr’s are pushing this medication on people when in 5 or 10 years down the road they will be a droopy bag of bones.
I know, I know, “it’s better than being unhealthy and overweight”. That’s what I hear all the time.
Is it better?
Is it better to be malnourished and unhealthy with no muscle so when someone takes a spill they won’t be able to get back on their feet?
Funny I should mention that, this specific thing happened on Saturday.
Diana was running to the gym and tripped on the sidewalk and with no time to brace landed on her hands and knees.
Now, while this may seem hysterical at first, it’s not.
Diana was only able to walk unscathed with minor scratches because she’s been lifting and doing Crossfit for 17 years!
Not only did she get up but she also finished running to the gym and worked out, and she’s fuckin old!
If this was someone her age who doesn’t train or eat well with no muscle mass this could have been a murder scene.

Workout:

Back Squat
20 reps Adding 5-10 lbs
This is the last week.
Adjust the weight by how you feel tomorrow.
Remember, we don’t shorten range of motion because the weight feels heavy, we force ourselves through each and every full range of motion rep.

Metcon:

Every 4 minutes for 12 minutes total (3 sets)
Run 200
14 Dumbbell Snatch 50/35
7 Toes 2 Bar

Did you know strength training directly boosts serotonin levels in the gut?
In case you’re not aware, serotonin is responsible for enhancing mood, reducing anxiety, and contributing to overall mental well-being.
Strength training stimulates the release of myokines, proteins that have anti-inflammatory effects that fight Alzheimer’s and depression having a positive influence on brain function.
Did you know that strength training also promotes a healthy gut microbiome by enhancing gut motility and reducing inflammation, which is needed for serotonin production.
Since 95% of serotonin is produced in the gut, the more gut health is improved through strength training the easier facilitation of serotonin there will be.
Do you know what else effects mental health? FOOD!!
When we eat a healthy diet our blood sugar stays level which has a positive effect on mood.
Our gut sends messages to our brain via the vagus nerve, basically, you eat shit ya get shitty messages, you eat eat well you get positive messages.
What’s even worse when you eat sugar your brain craves more and more of it, then ya got shitty message on top of shitty message until it becomes a fuckin mess.
Is that what you want, a fuckin mess?

Workout:

Every :90 for 7 sets
10 Swings
:30 Side Plank or Copenhagen plank


Metcon:

Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row or Ski
400 Meter Run
25 Push-Ups

Exactly 10 people answered the question from yesterday.
Thank you to all 10 people and thanks to everyone else who didn’t answer.
Is this what you do during an everyday conversation, don’t answer questions you’re asked?
Makes absolutely no fuckin sense.
What the fuck! Just answer the question!
Here’s the next question.
Do you spend most of your day thinking of the past or thinking about the future?
If you didn’t answer yesterday’s question, don’t even think about saying the present.
Whether it’s true for them or not the present is reserved for the people who took the time to answer yesterday’s question.

Workout:

10 Min EMOM
5 Knees 2 Elbow
10 Swings

Then…

Run 800
Rest 3 minutes
Run 400
Rest 2 minutes
Run 200
Rest 1 minute
Run 400
Rest 2 min
Run 800

I have a question.
First, please answer the fucking question, as many of you do not. Secondly, please answer the question as honestly as you possibly can.
How many of you spend most of your day thinking about how grateful you are that your basic necessities, shelter, food, clothing etc… are taken care of, or think about things you don’t have and would like to attain, or anything at all?
This is not a negative question, it’s just a question for some research.
This is purely out of curiosity, nothing else at all.
I’m not saying I do it, I wish I could.
So, just answer the fuckin question!
Please, answer the question!
If I don’t get at least 10 responses, I’m never writing another email again.
You can all guess what the workout is for the rest of our lives

Workout:

Every 2 minutes for 8 minutes
Bench Press 6-8 reps
Barbell or DB Row 6-8 reps

Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold