Chris Isernio

Workout:

Back Squat
5 reps @40%
5 reps @50%
3 reps @60%
5 reps @65%
5 reps @65%
5 reps @75%
5+ reps @85-90%
These percentages are off 90% of your max

Metcon:

In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Kettlebell Complex

Ketllebell Complex:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each round)
Each partner must complete each station 8 times.
You must rotate stations as a team – so one partner will always be on the bike and one on the Kettlebell.

Has anyone decided to start logging their calorie intake after the email last week?
Shana said she started logging last week. She said it made her aware of the percentages of her macros she was eating.
Since she’s made some changes she lost 4lbs.
Shana has looked awesome since she started in 2007. She’s had two kids and still looks the same she did before the kids.
My point is even if you look great counting your calories makes a big difference. It will open your eyes to not only your exact amount of calories but also you will learn to eyeball the proper amount of food you should be eating.

Workout:

Every 2 minutes for 12 minutes:
Power clean
Hang power clean
Front squat
Increasing weight after each set

Metcon:

35-25-10
Wall Ball
Pull up

Workout:

Thruster
3-3-3-3-3
Every :90
Increasing weight each set
Start moderately heavy.

Metcon:

50-40-30-20-10
Double under
Sit up
Hip Extension

I’ve asked this before and didn’t get much of a response. So, I’ll ask it again.
Who logs all their food in the fitness pal app or another app just like it?
I feel like most of you don’t. Is this the case?
If your goal is to lose weight, how can you possibly do that without knowing how many calories you are eating everyday?
Without knowing you caloric intake you are just spinning in circles.
The only way to drop weight is through food, so you need to take your nutrition seriously or else it will never happen.
If you think there’s a secret there’s not.
No secret at all and if you think Ozempic is the secret, they already have a name for that. It’s called anorexia and it’s not a secret.
Take your nutrition seriously. It’s not difficult to post all your food on the app, it’s just laziness.

Workout:

6 Rounds for Time
Every 4 minutes, complete:
21/16 calorie Assault Bike
9 Devil Presses (2×50/35 lb)

Workout:

5 sets of:
:30 strict supinated pull up or supinated ring rows
1 min rest
:30 dips or push ups

Metcon:

Run 400
5 Rounds
[5 Box jump overs 30/24
7 Toes to bar]
Row 1k
5 Rounds
[5 Box Jump overs
7 Toes to bar]
Run 400

Workout:

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 70-75%

Congratulations!!
Steph and Sean with their new addition.
Not entirely coincidental they named their little girl after two girls named wods so we should probably do both today.

“Isabel”
30 Snatch (power or squat) for time
4 Min rest
“Grace”
30 Clean and Jerk (power or squat) for time
The weight is 135/95. This doesn’t mean you have to do the Rx weight.
I would rather you chose a weight based on finishing each 30 reps in less than 4-5 minutes.

Workout:

Every 2 minutes for 7 sets
2 Power snatch (high, mid and below the knee) + 3 OHS
Increase weight each set

Metcon:

Every minute, on the minute, for 21 minutes:
Minute 1 – Row 250/200
Minute 2 – Goblet Squat x 8 reps 55/35
Minute 3 – Alternating Lateral Lunge x 16 reps

Workout:

Every 2 minutes, for 16 minutes (8 sets, 4 of each):
Odd Sets – Dumbbell Row x 6 reps
Even Sets – Dumbbell Bench Press x 6 reps

Metcon:

Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar or Hanging Leg Raises
9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
6 Strict Pull-Ups
15/10 Calories of Assault Bike

Some of you guys who take the stairs actually left me a comment.
That was great to see!
What about all you other lazy mother fuckers, you all take the elevator?
Imagine everyone was forced to take the stairs. I would bet it would be such a positive impact on people’s health in general.
Who the fuck invented such a harmful piece of machinery. I guess whomever it was thought it was a great invention at the time.
Ya know who it was? Let me tell you.
According to google Elisha Graves Otis is the elevator culprit. Invented way back in 1853, not long before the other lazy ass invention, the escalator.
As if the elevator wasn’t bad enough they go and invent a vertically moving staircase.
How fucking stupid is that thing?
People standing on a staircase that’s transporting them up or down a single flight of stairs while staring at the other side of lazy ass mother fuckers going in the other direction.
Were these two things designed to make walking easier?
Is walking and stair climbing that difficult that we need to be carried up a flight of stairs?
Fucking ridiculous.
All you better be taking the stairs from now on.

Workout:

2 Clean (squat or power) + 2 Front squat
Every 2 min. for 7 sets
Increase weight each set

Metcon:
3 Rounds for time:
15 Power Clean @155/110
15 Bar facing burpee

I’m curious about something.
Who takes the stairs when given the opportunity?
When you walk into a building and find out your appt. with whomever is on the fourth floor do you immediately walk to the elevator or do you find the stairwell?
Does it matter how many floors you have to climb or do you always take the stairs regardless?
If you don’t take the stairs, why not?
Are you usually late for your appts. and don’t want to run up the stairs?
Are you a woman and don’t want to be in the stairwell by yourself?
Are you just Lazy?
Do you feel like you workout so you don’t need to take the stairs?

Workout:

Push Jerk
1-2 Reps Every 2-3 Minutes
7 sets total

Metcon:

For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees