Chris Isernio

Workout:

5 Rounds
400 Run
25 Wall Ball 20/14
20/15 cal Bike
Rest 2 minutes

Workout:

9 Min EMOM
1 Power clean + 1 Hang power clean
Start off with a moderate weight and increase every 3rd set

Metcon:

15-12-9-6-3
Power clean 155/115
Burpee box jump over 24/20

Workout:

Deadlift
5 @40%
5 @50%
5 @60%
5 @75%
3 @85%
1 +@95%

Metcon:

“Annie”
50-40-30-20-10
Double under
Sit up

Workout:

10 Minute EMOM
3 Hang Power Snatch
Increase weight every 2nd set

Metcon:
100 Double Unders
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
100 Double Unders

Workout:

Deadlift
5 @40%
5 @50%
5 @60%
3 @70%
3 @80%
3 +@90%

Metcon:

Every 5 minutes complete
Run 400
Row 500/400
Three sets total

Workout:

10 Minute EMOM
3 Hang power Cleans
Increase weight every 2nd set

Metcon:

Every 4 minutes complete
500/400 Meter Run or Row
12 Toes to Bar
Max Reps of Strict Handstand Push-Ups or Strict presses

Rest 2 minutes, and repeat for a total of 6 sets.

I didn’t get any responses regarding if everyone is tracking their calories.
Does that mean everyone is?
This is very simple, it doesn’t have to be complicated.
The Diet industry tries to make it complicated as to keep selling their shit.
Unfortunately, it works on most people. Instead of thinking, all I have to do is lower my calories and eat whole foods, people are thinking,
should I do the blood type diet, I need to eat in the morning, I shouldn’t eat in the morning, I need to stop eating all together, I need to eat 7 times a day, I need to eat once a day, fuck it, I’ll take a shot and eat nothing.
The fuckin list goes on and on and on!
How can you blame people, they shove the bullshit diets down your throat and then put a fuckin fast food joint on every corner.
I still hear fuckin stories about Dr’s telling their patients to eat a low fat diet!!
Absolutely fuckin insane. If you ever hear your Dr. tell you or someone else this nonsense please tell me.
Geez, if we listen to them we’ll be a bunch of out of shape zombies that can’t think for themselves, it fuckin crazy.
Think for yourselves, you know what the answer is, you just have to execute.
Elizabetta came back to the gym after a longgg lay off.
She decided to eat perfectly and start training again.
Sounds pretty fuckin simple, doesn’t it? It is!
After a week Betta is feeling great, eating well everyday and training everyday.
If she didn’t make that decision she would still be feeling fucking miserable about herself every fucking day.
You’ll see her transformation in 5 more weeks.
Betta uses My Fitness Pal

Workout:

Bench press
5 @40%
5 @50%
5 @60%
3 @70%
3 @80%
3 +@90%

Metcon:
Every minute, on the minute, for 15 minutes:
10 Swings
7 Burpee
Modify the amount of Burpees if you don’t get at least 15 seconds rest, or you can move faster.

Has everyone started using the app, My Fitness Pal?
If not, why not?
The only way to truly track your food is with an app like this otherwise you most likely have no fucking clue what you’re eating.
You just eat haphazardly. You don’t even realize when you’re cheating, you just think in your head that you didn’t eat that many calories when it reality you probably go over, or under.
It’s easy to tweak your diet when you track, it gives you a baseline.
Let me ask a different question. Is anyone trying to drop weight and not tracking their calories?
That’s just ludicrous, even more so than someone not trying to lose.
Seriously, I know you may think it takes an hour to log your food. It doesn’t, it takes 2 minutes.
That shouldn’t even be an issue anyway. Just track your food!
What do you do if you don’t track?
Do you just eat what you think equates to a certain amount of calories?
Do you have a goal weight but just wing it to get there?
This is your nutrition! You eat everyday, think about the massive changes you can make if you get your eating on point!
Who reads this and absolutely ignores it?
I don’t care. Just tell me.
Email me if you have a goal of losing weight and you just fuckin ignore this.
Then tell me what stops you from doing it, and don’t write it takes to long.


‘

Workout:

Back Squat
5 @40%
5 @50%
5 @60%
3 @70%
3 @80%
3 +@90%

Metcon:

800 Meter Run
15 Dumbbell Thrusters 60/40
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
800 Meter Run

There’s a reason for the early email.
I have a 30 challenge for everyone that I wanted you to get started on right away.
No, it’s not the whole 30 challenge, you should be doing that every fucking day of your life regardless of the challenge.
But, this post is not about nutrition, it’s about you.
Every day for 30 days you have to do one thing for yourself that you don’t normally do.
You can’t use training as your thing. You can add something like doing an extra 100 push ups a day, which again you should be doing anyway. Jordan, his wife Amy, other Amy, Larry and I have been doing them for a week so you owe 700 before you start doing the 100 a day. I would do it anyway, right? Great!
I mean if we are doing it you might as well do it also. Unfortunately, the 100 push ups can only be used for one day. I would do maybe 150 a day till you make up the 700 then drop down to 100 a day
You have to do something different than your normal routine.
It has to be something for yourself like meditating, reading (from a real book), walking, researching, doing something for someone else that makes you feel good. For myself it could be questioning Nick on my grammar, for Marc it could be lifting someone’s car up while they change their flat on the side of the road.
Whatever the fuck it is that makes you happy, do it. Something you’re not comfortable doing would be a great start!
This has to be done every day for 30 days. You cannot miss a day. If you miss a day, you’re out.
If it’s not important enough to remember, don’t even bother. That’ll just piss me off more than not doing it at all.
Do this for yourself.
Remember, this has to be for you but doesn’t necessarily mean it’s only for you.
You can think and plan the next 30 days out, or you can wing it everyday.
I would like to hear some of the shit you do so don’t be shy, let me know what you’re doing.
This is starting right away, like now, so get something done today!
If you have questions, ask me.
I would do this cause you don’t want to hear me if you decide not to.
Don’t respond with some dumb ass comment, just fuckin do it.
Today is Friday, by Monday you should have some stuff to talk about when I ask you.

Workout:

Bench Press
5 reps @65%
5 reps @75%
5 + reps @85%
Increase your starting weight 10lbs

Metcon:

3 Rounds
Run 400
15 Swings
10 T2B

I see all the “Murph” prep taking place.
Do you really believe you need to prepare week after week for this workout?
You do this stuff all the time.
Hopefully most of you eat well and do this stuff all the time.
I don’t think you need as much preparing as you have been doing.
Maybe instead of thinking you need all this prep work, and building this workout up like it’s more difficult than what we are used to. Why not say I’m used to this shit, I do it all the time?
You should actually be against preparing for any workout we do! That’s not what Crossfit is! You don’t get to prepare.
That’s crazy! Go the other way and say, I don’t need any fuckin prep this is what I do.
Try it, stop with the prep shit and just understand that you’re going to kill this workout like you do every other workout.

Workout:

Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row or 800 Run
20 Box Jumps (24″/20″ – jump up, step down)
10 Wall Walks
5 Ring Muscle-Ups or 5 Pull ups

It’s amazing to see the difference in the way you guys look when you finally decide to eat well.
No more Bloated look, you look better, you sleep better, feel better and no more back and forth with eating well and fucking up every Monday.
It seems so easy to change your mind and decide to eat well, but yet for some reason it’s so difficult.
It’s difficult because of all the incorrect shit we’ve been taught over the years, yet some of you have made the decision to go against society’s normal routine of eating shit everyday and making no effort to change. You changed! That’s fucking awesome!
Congratulations to everyone who has chosen to change.
It ain’t easy for sure.