Chris Isernio

Workout:

2 rounds
1 minute goblet squat hold
5 Inchworm
10 lunge with twist
Squat and reach 5 ea side
WG stretch 10 ea side
1 min. plank
:30 side plank
Single leg bridge 10 ea. side

Metcon:

20 min amrap
5 Deadlifts 115/75
5 Hang power clean 115/75
5 Front squat 115/75
5 Push Press 115/75
5 Back Squat 115/75
Do not need to move through this quickly.
Be deliberate with each rep of each movement assuring good positioning and bracing throughout.

Workout:

Every :90 for 8 sets total
1 High hang power snatch
1 Hang power snatch
1 Power snatch
Increasing weight each set

Metcon:

5 sets
10 DB snatch (each arm) 50/35
8 Burpee box jump overs 24/20

Ya know what I been hearing lately when I ask, what are you doing to try and drop weight?
This is of course after I was told that the person was trying to lose weight, so it’s not me attacking for no reason.
Anyway, this is the answer I often hear, “I been cutting out bread, pasta and other carbs.”
C’mon! How many fuckin times do I have to say this.
Just because you are cutting out one macro nutrient, whatever that may be, carbs, protein or fat, does not mean you will drop weight.
It comes down to calories.
Even if you cut out bread and pasta doesn’t mean you can stuff your face with fat and protein!
No matter how you cut it, you’re eventually going to have to shut your mouth and stop stuffing it with food.
That’s what it comes down to. If you are supposed to eat 2k calories a day to lose fat and you eat 3k of protein and fat, you’re going to get fat.
So, stop with the, “I started cutting carbs to lose weight.”
Say it properly, “I cut my calories to lose weight.”
This isn’t brain surgery!!!! It’s a fuckin math equation.
If you don’t know how to keep track use the My Fitness Pal App. It’s very easy and takes two seconds to input your nutrition.
Not only does it help you keep track of your calories but it also teaches you how many calories are in what types of food.
The app teaches you how to spread out your calories also. You will become more knowledgeable on what to eat and what not to eat.
You will learn that you get to eat a lot more low calorie food to eat than those foods filled with calories.
More fatty foods, more calories. Less fatty foods, less calories.

Workout:
10 min Swing EMOM 70/55

Metcon:
10 sets
15 Wall ball 20/14
10 Toes to bar

Workout:

5 Sets:
15/12 Calorie Bike
7 Muscle ups
12 Box Jumps (24”/20”)
10 Hang power clean (115/75)
-rest 1:1 b/t sets-

Look at this fucking shit
I have a sore throat so I went to grab some lozenges as anyone would do with a sore throat.
I figured there would be some sugar in these things but 11 grams of added sugar per 2 drops!
Fucking nuts, and the best part is it says, organic. That made me puke in my mouth which actually helped with the sore throat.
Not only do they expect you to fight off a cold but now it’s gotta fight off all the inflammation caused from the sugar. It says peanut, soy and dairy free but a shit ton of sugar.

Workout:
Push Press
8-6-4-2-2-2
Increasing weight each set

Metcon:

50-40-30-20-10
Row for cals
Push ups

Did you watch the video from yesterday?
If you didn’t, take some time out from TikTok and watch the video. Let me tell you about one of the topics that was discussed.
Basically the fast food industry is all shit with shit ingredients. Even though it is shit and causes all sorts of disease and problems with our systems, they spend a shit ton of money doing the best they can to manipulate our minds into thinking we need this. The Dr. speaking in the video does not use my exact words but, he means the same thing.
This is where the speaker stopped talking about this subject but I can’t.

There’s nothing great nutrient wise about a McDonalds egg McMuffin and hash browns. But, if you watch the commercial you would think, how can anyone have anything else for breakfast besides McDonalds on a sunny morning! Look, in the commercial everyone is so happy eating it. Who the fuck smiles not only before and after, but while actually eating a Big Mac?
Just like every other product they try and shove down your throat using every psychological tactic available to make you feel like crap without it, but truly happy with it.
They prey on our feelings and weaknesses, no different than a drug dealer. It’s actually a fucking tragedy.
The crazy part is the product doesn’t even have to be a good one, neither good for you or will bring any benefit to you whatsoever besides how it make you feel.
Think about it, not just the food industry, it’s in every industry. They want you to keep buying and buying and buying shit.

Most people go through life eating shit they shouldn’t be eating, doing things they don’t want to do, collecting shit they don’t need and putting value on the wrong things. Why?
Is it because we want to eat something that is going to fuck up our gut, make us spend extra time on the toilet bowl and look exactly how we don’t want to look?
Is it because it makes us happy collecting shit we don’t need and barely use just to say we have shit?
Of course not, we been trained and programmed to think this way. Think about it, who in their right mind would voluntarily eat something over and over again that causes illness, sickness and disease?
There’s a reason they spend all that money on commercials to influence us to feel a certain way.
These companies spend all this money to get you sick, then the medical system can rape the insurance companies for something totally unavoidable. Think about the strain the fast food indirectly puts on the health system.

Think about what you really need.
Food is one of those important things, so spend money on good quality foods that keep you fit and healthy. Don’t spend money on fast food shit, it’s crazy!
Stop falling victim to the shit they try to get you to believe.
And what’s up with fuckin Doordash? People are so fuckin lazy now that they have to have a fuckin donut from dunkin donuts delivered? I mean WTF!
Think about sports betting and marijuana before it was legalized.
Both were spoken ill of and influenced a negative image in your mind about it. Now that it’s legal and businesses are able to make money on them, it’s the best thing ever! Apparently every actor and actress in Hollywood has a gambling problem, but it’s ok.
Absolutely insane.

Metcon:

Three rounds (not for time)
1 minute Goblet squat hold
10 Cossack
10 Hollow rock
1 minute plank
10 Superman
:30 Side planks (both sides)
10 Single leg glute bridge

Back squat
10 x 10 (with a partner)
The weight should be roughly 50-60% of your max weight.
Your rest period is when your partner is working.
Make sure you are not only staying braced but also set up properly for all 100 reps.

Everyone should watch this video from Dr. Mark Hyman. You should absolutely watch it if you are on a weight loss drug.
Maybe if you hear it from a Dr. who actually speaks the truth you’ll understand.
https://youtu.be/ipZODIzJsIo?si=y1V57_pimDboB2y4

You’re welcome.
I had to write this because there seems to be a good amount of people who think not eating or eating very little is the answer.
Listen to me!
You don’t have to starve yourself to lose weight. You just have to start eating better food.
As much as I would like it to be, this not a game of extremes. You do not go from stuffing your face with crap to starving yourself. It doesn’t work like this.
You need to get it out of your head that eating food will make you fat, and start thinking that eating a lot of good food will cause me lose weight.

The quantity of the food is predicated upon whether you are trying to gain or lose weight.
The quality of the food you eat will determine the amount of food you’ll be eating in proportion to the amount of calories you take in.
Calories is what causes weight gain or weight loss. Get that through your fuckin head, Just because you restrict your carb, fat or protein intake does not mean you will drop or gain weight. It’s the amount of calories you eat that will decide weight loss/gain.
Stop with the fuckin, I got no time to put my calories in the app. Stop with the, I don’t eat eggs or whatever the fuck it is you don’t eat.
You have a goal, eat or don’t eat whatever it is you have to so you can reach that goal.
Consistency!!!!!!!

If your magic number is 2,000 calories a day you are going to get to eat an awful lot more chicken and egg whites than you would if you chose to eat a Big mac and french fries as your calories, right?
Did you know there are 19 ingredients in McDonalds french fries? How crazy is that
Did you know the french fries that restaurants use come coated or uncoated? It’s true, I had no idea, just found out today.
They are coated with flour and or fat when being processed. This means they take a fucking potato and make it worse for us by processing it with shit to it so it taste better and keeps everyone happy. Is that fucking ridiculous?

Are you understanding the whole calorie thing better?
If you have a goal to gain or lose weight and don’t track your calories I would say that’s retarded.
How can you solve a math equation without keeping track of your numbers?
Unless you’re not really taking it seriously, which I can totally understand, there are a hell of a lot more important things than your health.
It’s not that difficult, the only difficult part is you. Figuring out “you” is the biggest problem.
You can try all the diet programs you want, from Jenny Craig to Paleo to Keto to who knows what. It won’t make one bit of a difference, cause you still got you and until you figure out why you have to eat in excess you’re never going to solve the problem.

Did you know its national sleep day today?
Yeah, it’s for people to catch up on sleep. Musta been that hour on Sunday that fuckin killed everyone.
Unreal!

Workout:
24.3
5 rounds of:     
    10 thrusters, weight
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Scaled:

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Workout:

Every :90 for 6 sets
1 High hang power snatch
1 Hang power snatch
1 Overhead squat
Increasing weight after each set

Metcon:

Every 5 minutes 4 sets total
100 Double under
20 Double KB snatch 44/26
Bike for 20/16 cals

Let me explain something about eating well.
If you are constantly switching from one diet to diet, you need to understand that the problem isn’t the diet, you are the problem.
Ya gotta stop thinking it’s the diet you’ve chosen. All that does is exactly what the diet industry wants you to believe, that you aren’t the problem, it’s the diet.
This way they know most people will keep switching from keto, to paleo, to weight watchers to, whatever, which means you’re going to keep spending money on something different and the new latest diet craze.
Don’t be a part of that shit. You don’t need a program at all, you need to keep track of what the fuck you put in your mouth.
Keep track of your shit and stop fucking around. It’s just like anything else, you half ass it and you get shitty results. You have to stop with the fucking excuses also. You either eat what you have to so you can reach your goal, or you don’t. It’s that simple.
When is enough enough and you say, I’m not doing this shit anymore?

Workout:
Single Leg Deadlift
3×8 ea leg
Moderate KB

Metcon:
4 Rounds
Run 600
15 Swings 70/35
20 Wall Ball 20/14

Did you happen to see the news on channel 12 yesterday?
Did you see the story they covered about the clocks moving forward and the effects of it?
They said the hour of sleep we lose causes stress, depression and even heart attacks. Are you kidding me!
This is the society we have become, we can’t even go with an hour less sleep one fuckin day without it causing physical and mental health issues?
Can’t we deal with shit anymore?
What’s next? God forbid Starbucks runs out of Frappacinos.
Crazy, absolutely fuckin crazy.