Chris Isernio

We’ve been doing the Squat/Swing routine for 6 weeks.
Some of you may have noticed you’re not walking around all day like you got ass raped like you were 6 weeks ago.
This is because your body is adapting to not only the weight, stress and movement patterns but also you’re fuckin stronger and more powerful than you were 6 weeks ago.
This is progress, think about how much more your body can withstand, you’ve increased your PHYSICAL CAPACITY tremendously.
This is not just about STRENGTH and POWER, through the volume of work you’ve increased your ENDURANCE and STAMINA, improved your BALANCE, ACCURACY, AGILITY, COORDINATION and FLEXIBILITY, and escalated your SPEED through performing the movements at a quicker pace.
Besides the bitching, crying and complaining, over the last 6 weeks I’ve also heard comments like, “I’m able to get deeper into my Squat”
“I feel so much stronger and more solid when squatting”
“I’m not as exhausted as I was when we started this”
“My Ass and Legs have never been so sore”
“I feel stronger through the wods”
And, my favorite, “My vagina hurts”. (By the way, there’s no more bitching about what hurts, just fuckn do it or modify)
But, you have all made it through and you’re still going.
This is what TRAINING and EATING WELL is all about, FEELING GOOD, LOOKING GOOD and being able to PERFORM ANYTHING LIFE THROWS AT YOU WITHOUT FALLING OVER AND DYING.
After these SQUATS and SWINGS you could get hit by a truck, brush it off and walk away!
Maybe not a truck but definitely one of those E-Bikes or a tricycle.
This is why progressive lifting is important and everything else is GAY.
I’m proud of you guys for pushing through and increasing each week, I know it knocks the shit out of you but now that I’ve explained it you can see it’s well worth it.
Most of you are young but think about the older folk, like Tom, Bonnie, and Mel, their ages combined easily surpass 300 and yet they all performed 100 squats and 100 swings in a short amount of time each week!!! They’re never gonna die!!!! At least in the next several years they won’t.
Also, shout out to Mitch, he hasn’t had any sugar or shit since the cake incident.
Nice Job Mitchell

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2:15
10 x 10
Back Squats
Swings
Increase 5-10 from last week

Bike 30/24 Cals
30 Wall Balls
30 Pull ups
Bike 20/14
20 Wall Balls
Bike 10/7 Cals
10 Wall Balls
10 Pull ups
Use a band for the pull ups or whatever the fuck you gotta do to get them straight through.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6
Increase from last week

3 Rounds
Run 400
30 GHD Sit ups
30 Hip Extensions

10 REPS EACH
Single leg Around the world
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch

4 Rounds
Run 400
10 Alternating DB Snatch 50/35
10 Overhead Reverse Lunge 50/35
100 Yard Farmers Carry
Run 200
Rest :90

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Every 2 minutes (5) sets
Bench Press
Increase from last week, failure should be between 8-10. Last three sets perform a Drop Set
5 Weighted Chin Ups
increase weight from last week

3 sets (failure should be at these rep ranges)
Dips 8-12
DB Skull Crushers 8-10
Bodyweight Rows 8-12
DB Shoulder Press 8-10 then Drop Set
DB Side Laterals 10-12 then Drop Set
Barbell Curl 8-12 then Drop Set

Who snacks at night?
That’s the worst fucking thing you can do if you’re trying to burn off the chunkiness.
I’m going to safely assume if you’re eating at night that you’re not eating anything healthy. On the contrary, I’m sure you’re ingesting shit, pure shit and nothing else but shit.
When you eat shit at night your body releases insulin and the more crap you eat the more insulin is released.
Eating sugar right before bed causes a rise in blood glucose and disrupt your sleep-wake cycle by causing rapid spikes and subsequent falls in blood sugar overnight, which is why you sleep like crap.
These fluctuations can interfere with your body’s circadian rhythm and hormone balance, making it harder to fall and stay asleep.
High sugar intake at night also promotes inflammation and can negatively impact gut health and overall metabolic regulation, so you’ll probably feel like crap in the morning.
When your liver and muscle glycogen stores are full, excess sugar in the bloodstream is converted into long-term fat, which is why if you keep stuffing your face at night over time, you get fat.
When excess insulin causes blood sugar to drop, your brain senses an energy crisis. To compensate and prevent severe hypoglycemia, your body releases stress hormones like adrenaline and noradrenaline. These hormones cause your heart to beat faster.
While you’re sleeping your body is trying to rest and recover, by eating shit you’re causing chaos, your body can’t rest and recover during chaos.
STOP EATING SHIT AT NIGHT!!!
AS A MATTER OF FACT STOP EATING AT NIGHT.
HAVE YOUR LAST MEAL OF THE DAY NO LATER THAN 7 – 8PM THE LATEST AND THAT’S IT, YOU’RE DONE!
DON’T BE A GLUTTON!

40 minute EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Sit ups
1 minute Rest
Set a single number of calories and repeat that for each round

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2:00
10 x 10
Back Squats @50-60%
Swings
Increase 5-10 from last week

3 Rounds for time:
15 Power Clean @135/95
15 Bar facing burpee

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2 Min x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase from last week

Five 3 minute rounds with :90 rest
Row 500/400 Meters
Max rep Wall Ball

You know what the best workout is!
EATING WELL!
To many people consider training as their path to losing fat and looking good.
Sadly, it’s not.
EATING WELL is what makes the difference.
You’ve seen it all before, the guys or gals who train hard everyday and yet pay no attention to their diet.
They may look muscular but their muscles are covered by layers of disgusting adipose tissue.
When you decide to change your lifestyle and change the way you look the first thing on your mind should be, I’m going to revamp the way I eat.
Training is great and necessary for muscle gain, preventing muscle atrophy, flexibility, mobility, and staying healthy enough so you don’t fall, break your hip and die. But DIET is where it’s at.
DIET comes first.
It’s very simple, don’t be fooled by all these diet fads and training fads they’ve been pushing on us for years.
HERE IT IS, EAT MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFT HEAVY SHIT!

10 REPS EACH
Single leg Around the world
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch

5 Rounds
Run 400
DB Suitcase Carry (heavy as fuck)
50 yards Right side 5x
50 yards Left side 5x
10 Single Leg RDL Right
10 Single Leg RDL Left
5 Single Arm Devil’s Press
Rest 1 minute
Perform all exercises with the same Dumbbell

This is Shana.
Shana has been at the gym since 2007, that’s 19 years! Shana is like 40 years old and she looks like she’s 25.
Why?
Because for 19 years she has been eating well and lifting heavy shit!
Shana has never strayed from eating well or lifting heavy shit, once she found Crossfit she stuck with it and obviously has made the right decision.
Shana does every movement perfectly, from Double Under’s to Snatch’s, Shana does everything impeccably. Shana never lifts heavy enough to sacrifice form, she always considers her safety first.
Look at her, she looks incredible and she has birthed two children.
This is not unattainable, YOU JUST NEED TO EAT WELL AND LIFT HEAVY SHIT!
Stop thinking all the gay bullshit that’s out there is going to make a difference, it’s not.
I’ve said it 1,000 times, YOU CAN NEVER EVER OUT TRAIN A BAD DIET!!!
THE MOST IMPORTANT PART OF LOOKING GOOD IS EATNG WELL!!!
YOU HAVE TO EAT WELL, ALL THE TIME.
You should look at your nutrition the same way you look at your training, every time you eat should be looked at as if you’re training.
THE NEXT PART OF LOOKING GOOD IS LIFTING HEAVY SHIT!
EAT WELL AND LIFT HEAVY SHIT!
That’s it, JUST FUCKIN DO IT!!!!

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Shoulder CARs x 5

Every 2:30 minutes (5) sets
Bench Press @50-60% till failure
5 Chin Ups (weighted if possible)

3 sets (failure should be at these rep ranges)
Dips 6-10
Gorilla Rows 8-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Barbell Curl 8-12

3 Sets
1 minute Plank (weighted if possible)
:30 DNS Star Plank ea. side
:30 Kb Wood chops ea. side
:30 Weighted Kb overhead Sit ups
:30 Reverse plank

Check out Annie in her wedding dress

Annie challenged herself to see if she could get into her wedding dress that she wore in like 1977.
She obviously was successful in her venture.
Ya know why Annie was able to fit into her dress from 50 years ago?
Because she LIFTS HEAVY FUCKIN WEIGHT and EATS WELL!!!!
That’s right, Annie didn’t listen to the dumbass hype about women getting to big if they lift weights.
Annie didn’t listen to the stupid people who say women shouldn’t lift weights or else they will look like men.
Nope, Annie didn’t listen to the jealous naysayers, she did what she wanted to do and this is what she gets for it, fitting into her wedding dress that she wore during the stone ages.
How many women can say the same?
How many women can say I’m in better shape than I was when I got married?
I’m sure most women will say, I’ve had children.
Well, Annie has had children also, the difference is she didn’t give into the bullshit society has created, ANNIE EATS WELL, ALL THE FUCKIN TIME!!!
There is no, “I can eat a snack every night or have a bagel for breakfast”. There is no, “Oh, I don’t feel like lifting today!”
There’s just dedication and grit.
ANNIE EATS WELL AND LIFTS HEAVY WEIGHTS!
ANNIE DOESN’T BUY INTO THE NEW SHIT THAT’S OUT THERE, JUMPING AROUND LIKE A FUCKIN MONKEY DOING CARDIO EVERY DAY, SHE FOCUSES ON OLD SCHOOL LIFTING CAUSE THAT’S WHAT WORKS.
SHE LIFTS WEIGHTS, HEAVY WEIGHTS.
Congratulations Annie, you deserve it. This is why you do what you do.

Row 500
20 PVC Pass Throughs
Dead Hang :60
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Shoulder CARs x 10

Every 3 Minutes (3) sets
Shoulder Press 6-8 reps
Push Press till failure
Push Jerk till failure
Increase weight from last week

The Filthy Fifties broken down into dimes
5 Rounds
10 Box Jumps 24/20
10 Pull ups
10 KB Swings 55/35
10 Walking Lunges
10 Knees to Elbows
10 Push Press (95/65)
10 Back Extension
10 Wall Ball (20/14)
10 Burpees
10 Double Unders