Chris Isernio

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.

Workout:

Deadlift
5 reps @65%
5 reps @75%
5 + reps @85%
Increase 10lbs from last week

Metcon:
Every 3 minutes, for 24 minutes (8 sets) for times:
20/15 Calories of Assault Bike
12 Alternating Single-Arm Dumbbell Snatches 50/35

This is what I heard yesterday.
Hey Chris, I been eating well now for a week.
I, in disbelief said, what did you eat for breakfast?
It was oatmeal with a banana, granola and honey.
Instead of discussing my reaction to this horror story let’s do this.
If you aren’t sure or even if you are sure but want to check, why don’t you send me pictures of your meals and i’ll criticize from there.
Most of when and what we eat is habitual. If you want to change what you eat, you need change your habits.
Snacking at night after you’ve already eaten dinner is a habit for sure.
Change that habit. Do something else or just stop doing it.
Have some fuckin control at night.
You think, hmmm, night time just ate dinner now go to cabinet and get some shit to eat.
It’s not even in your control anymore like every other habit so change em.

Workout:

Back Squat
Increase 10lbs from last week
3 x 5
Last set 5 +

Metcon:

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Wall Ball
10 Burpee Box Jump-Overs (24″/20″)

Workout:

10 sets, every 2 minutes
1 Squat snatch + 1 OHS
or
1 Power snatch + 2 OHS

Metcon:

15 Min EMOM
Every min. complete:
35 Double unders
3 Power cleans @165/115

5 Rounds
Row 500
15 Wall Ball 20/14
Run 400
15 Swings 55/35

How fuckin sick is this photo or Stephanie!

The sickest part is that Stephanie is pretty much the same exact weight in both pictures.
Isn’t that crazy? Do you know how difficult this is? If it wasn’t so difficult everyone would be doing it.
This is not only making sure you train consistently, but most importantly eating well consistently.
This is so rare, very few people experience it
What an incredible transformation! Steph must feel absolutely amazing.
There’s nothing better than reaching your goal of how you want to look, absolutely nothing.
Congratulations Steph!!!
Have you heard something like this before??
Something like, “stop weighing yourself every fucking day cause weight means nothing”.
Sound familiar?
You’ve seen this woman at the gym, some of you even have the pleasure of knowing her.
When you see someone who does it, does that make you feel any different?
Besides being a wonderful human, Steph is a regular person just like the rest of us.
The only difference is Steph chose to change, that’s it, ain’t no difference other than she chose to change.
Crazy, how it seems so simple but for some reason it’s so difficult to accomplish.
It’s difficult because of how we’ve been programmed to think. It’s no different than the dumb ass brainwashing that took place in the 80’s telling everyone “fat free” is the way to go!
Remember, Entenmann’s pushing all the fat free cakes, cookies and crap?
People fell for it for no other reason then because they said it was true. It’s ok, we all fall for it.
Change the way you think instead of thinking the way they want you to.

Workout:

Bench Press
5-3-1+
75%-85%-95%

Metcon:

3-6-9-12-9-6-3
Power Clean (165/115)
Burpee Box Jump Over (24”/20”)

Workout:

Deadlift
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
75% @ 5 reps
85% @ 3 reps
95% @ 1 + reps
If you haven’t been following the deadlift’s each week do some heavy ass swings instead

Metcon:

3 Rounds with 1 min rest
Bike 25/20 cals
20 Walking lunges with 2 kb’s overhead @55/35
The workout will depend on the weight of the kb’s so go as heavy as you can with good form and range.
This doesn’t mean you HAVE to go heavy. Whatever weight is difficult for you, do that.
If it’s difficult for flexibility reasons the workout is going to be tough regardless of the weight.
However, if you can go heavy as fuck, please do.

Workout:

Back Squat
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
75% @ 5 reps
85% @ 3 reps
95% @ 1 + reps

Metcon:

4 x 4 minute rounds/ 2 min rest
Row 500/400
10 Barbell push jerk @115/75
Max rep double unders

The Murph shirts are ready to order.
If you are going to order one do Greg a favor and order it by the 9th.
If you don’t order it by the 9th you’re going to end up bothering Greg to get it done, then Greg is going to get annoyed and shits gonna get all fucked up.
So, do yourself and Greg a favor and get your order in by the 9th

https://murph-2024-crossfit-syo.itemorder.com/shop/home

Workout:

10 sets, every :75
1 Power snatch
2 Overhead squat

Metcon:

10 Min Amrap
5 Hang power Snatch @115/75
10 Toes to bar
25 Double unders

Workout:

Every 10 minutes, for 40 minutes, (4 sets) for times:
500 Meter Row
12 Dumbbell Shoulder to Overhead (50/35 lbs)
12 Dumbbell Devil’s Presses (50/35 lbs)
30/20 Calories of Assault Bike