Chris Isernio

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.

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.