Chris Isernio

Workout:

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run

The Single arm Devil’s press is the same as the Devil’s press with a single arm snatch.
Focus on setting your back flat and bracing before you snatch the DB.
Do not just jump forward from the burpee and pay no attention to bracing.
You are going right into the Burpee Box jumps after the Devil’s press. The jump overs are just that, not get overs.
If you are able to jump over the box, please do so.
Get through the round quickly. There will be plenty of rest.

Workout:

Back Squat
20 reps add 5-10 lbs from last week


Metcon:

Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)

Workout:

10 Min EMOM
Min 1-5: 1 Hang Squat Snatch
Min 6-10: 1 Power Snatch + 2 OHS
If your OHS sucks cause of your lack of flexibility, maybe do cleans and front squats instead, or
you can keep the weight light and do the snatch’s and OHS.

Metcon:
14-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 Double unders

I have a wonderful concept.
Instead of relying on your Dr. for medication when they tell you need them why don’t you rely on yourself to eat well all the time?
You don’t realize the impact nutrition has on your body.
What I can’t believe is people use medication so they can eat shit.
Consistently eating well is much more impactful than being on medication for a short or even long period of time.
Think about how fucked up people get when they don’t exercise and eat shit all the time.
The opposite happens when you eat well!
The way you look is nothing compared to what good nutrition does to your insides.
Think about how you feel when you eat well for an extended time and then have a shit meal, you feel like shit, pissin through your asshole.
That’s your body saying, Yo, what the fuck did you just do to me!
Now imagine feeling like that everyday, day in and day out, your poor body suffers and suffers till metabolic syndrome kicks in, then all sorts of funky shit starts to happen like, high blood pressure, diabetes, high blood sugar, high cholesterol, and a whole slew of crap.

Workout:

10 Min EMOM
10 Swings

Metcon:

10 Sets:
There is no rest between sets. If you need to rest try and make it short
10 Body row on the barbell or rings
10 Push ups (you can make this more difficult by doing ring push ups, push ups off plates, or dips)
For the body row, set up a barbell on the rig to a height were your body remains straight, your heels are on the ground, your arms are extended and your body is off the ground.
To modify the movement, you can bend your legs, and/or position the rings or barbell so that your body is more vertical. The more vertical you are the easier the movement becomes. If you are looking to make the movement more difficult you can put your feet up on a box
10 Push ups (you can make this more difficult by doing ring push ups, push ups off plates, or dips)

Workout:

Every 2 minutes for 12 minutes
Deadlift 3 reps

Metcon:

Run 4 x 400’s
Resting equal time

There’s still women out there who think they are weak simply because they are women.
This is fuckin insane!
I never understood that, feeling like you can’t lift heavy weights cause you’re a female, and God Forbid you get bulky.
Drives me fuckin nuts
Bulky? You get bulky from eating cheesecake and Starbucks with extra squirts, not from lifting weights.
Lifting weights gets you strong, when you’re strong everything in life is easier.
It’s crazy that this is still a thing.
You got women taking sculpting classes, yet eating shit that makes them look soft and smooth. That makes absolutely no sense at all.
How the fuck can someone look sculpted while eating shit and doing nothing to build muscle? A Pilates class?
This is very simple, very, very fuckin simple.
You eat meat, chicken, fish, eggs and green veggies and you’ll look sculpted even if you do no exercise at all.
Instead of doing the simple thing people would rather take a drug that not only melts fat away, but all your muscle as well.
This is fuckin crazy, so fucking crazy.
Do you know how difficult it is to build muscle, especially at an older age?
Easy, easy, easy, this is what people look for, easy. This is not good, not good at all,
I’m not saying there is no use for Ozempic.
I have no problem if you are using it as a kickstart to get going while working out and eating well, but to just take it and do nothing?
That’s just ridiculous. Is this what it is, I’ll do anything I can to look skinny no matter the cost?
This can’t be it.

Workout:

5 Rounds For Total Reps
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
2 minute Rest

I think there’s some confusion as to why we don’t eat sugar.
I mean all types of sugar, natural or added sugars, carbs or corn, it’s all the same shit.
It all raises our insulin, ALL of it!
Eating foods high in sugar (which is just about every fruit out there except for berries unless consumed in large quantities) is just as bad as having a candy bar.
Have a mango or a banana and lemme know how high your insulin spike is.
Your body knows what sugar is no matter where it comes from. In response to high blood sugar levels cause you decided to have a peach your body releases insulin.
Do you know what inulin does?
INSULIN STORES FAT! Is that what you want?
Do you want to eat something knowing the outcome will be adding fat to your body? Does that make any sense at all?
I’m not saying to never eat sugar, as long as you keep your insulin levels low most of the time a sugary snack here and there won’t make a difference, especially if you are lucky enough to be part of the 25% of society that can eat what they want and have no effect on their body weight.
If you aren’t one of the lucky one’s stop eating sugar!
Do you know what foods don’t raise insulin much at all?
Meat, chicken, fish, eggs, and green veggies. Does that sound familiar?
Why do you think I preach this all the time?
Do you know what happens when you only eat what I mentioned above? Your insulin levels stay low all the time and your body will release it’s stored glucose in response to low blood sugar. This is good.
Once that shit is out of you, you’re in ketosis! Heard that word before, right?
You know what happens when you’re in ketosis? Your body starts burning ketones for fuel, also knowns as FAT!
Don’t you want to burn stored fat?
I must have written several emails on this subject.
C’mon get your shit straight and start reading the fuckin emails

Workout:

Back Squat
20 reps
Increase your weight by 10 lbs.
Repeat the same weight as last week if you were not able to complete all 20 consecutive reps.

Metcon:

24 Min EMOM
1. 10 Cal Bike (Sprint)
2. 10 Swings (Heavy)
3. 10 Toes to Bar (or 20 sit ups)

Workout:

Complete this complex every 2 minutes for 20 minutes:
1 Snatch Pull (Focus on the acceleration of the bar vertically using the legs and hips then pulling the elbows high and out to the side)
1 Hang Snatch (Starting just above the knee using the same arm action work on an aggressive pull under the bar)
1 OHS (Focus on driving the bar to the ceiling with your whole body)
When performing the Snatch Pull think about that feeling and transfer it over to the Hang Snatch. Don’t just go through the reps.

Metcon:

Every 3 minutes for 12 minutes complete:
30 Wall Balls
5 Muscle ups or 10 C2B Pull ups

Workout:

Bench Press (add 10lbs from last week)
Complete 50 reps as quickly as you can.
Don’t be sitting there resting the whole time.

Metcon:
Every 4 minutes for 16 minutes complete:
Sprint on the Ski erg for 250/200m
10 Devil’s press 40/25

Have you been watching the Olympics?
The things these athletes are capable of doing with their bodies is absolutely insane.
When you are watching them do you think about what’s going on inside their bodies or just what you see on the outside?
Think about how all their systems, musculoskeletal, cardiovascular, endocrine, etc… all work together to create what we see.
It’s amazing to see what the human body can accomplish.
It’s also amazing to see how the human body can be treated so poorly with bad nutrition, no exercise, smoking, drinking, not sleeping etc… and still manages to keep going.
I guess that’s an accomplishment of it’s own, surviving while abusing your body.
Do you realize how much easier life is because you train and eat well?
Probably not, unless you’ve went from being sedentary to an active and nutritious lifestyle.
It’s hard to fathom but I’m sure if most people fell on the concrete they wouldn’t be able to get back up.
We used to see this in mostly the older population, but now it’s crept into all ages.
People are so out of shape and I don’t mean only weight wise.
Maybe everyone thinks they are just as strong and in shape as they were when they were younger?
This is what happens when everything is easy like I wrote about yesterday.
Every year we get weaker and weaker, in worse shape than the year prior and nothing is done about it.
Why? Because we don’t need to, life is too easy now.
I wonder what percentage of Dr’s gives their patients the right advice, or just puts them on medication.
I would venture to say a high number of Dr’s use medication instead of advising their patients to train and eat well.
I’t a shame, it really is.
Imagine every Dr. advised correctly? Would people even listen?
Maybe, if the system was set up to take the best care of their patients as possible and not how much money they can make things would be different.
Is it because very few people will listen and take care of themselves so why bother?
Either way, if people were told by their Dr’s at a young age that they need to eat well and exercise that would make a huge impact.

Workout:

3 Rounds
Run 800
50 GHD Sit ups
50 GHD Hip extensions

So, no one stepped forward and claimed the cookie.
Did you read the label?
They try and manipulate your decision to buy the cookie by making a serving size only half a cookie, so it doesn’t seem so bad.
If someone bought that cookie or any other fuckin cookie they aint only eating half.
Are you guys still eating sugar?
This is still an issue? Even after everything I have written about it and all the material that’s out there on how bad sugar is for us?
I was talking this morning about how years ago there were no non smoking sections anywhere, people just smoked wherever and whenever they wanted to.
I would love to know the facts on this but it seems years ago when women smoke while they were pregnant there were far less issue’s with babies as there are today.
Personally I attribute it to the fucking shit food these fuckers are trying to pass off as healthy foods and the fact that people are much more lazy than they used to be.
There’s too many fuckin chemicals in the food and there’s too much fuckin shit out there to make our lives easy, like for instance, Doordash and Uber eats.
I recently found out that they will pick up absolutely any fuckin thing you tell em to pick up.
This means you have to do absolutely nothing to get everything you need and want.
You can stay on the couch all fuckin day and night, not move a muscle and yet still be able to get everything you need to live.
It’s crazy what has happened.
Big companies don’t give a shit about your health, as long as they make money they couldn’t give a flying fuck about you.
Actually they probably prefer us being lazy bastards, that way they can make money not only from our laziness but also when we get sick.
Don’t be a fuckin loaf!
Stop eating sugar and keep moving!