Chris Isernio

Workout:

Bench Press
5 x 5
Increasing weight each set

Metcon:

For Time:
40-30-20-10
Air squat
GHD Sit ups
20-15-10-5
Pull up

I was supposed to send this a couple of weeks ago.

You may have noticed the box with all the dogs on it in the gym.  If not well, there is a box.  Coach Lorraine’s daughter, for part of her confirmation service, chose to help shelter dogs. How better than to support our very own Jennifer Sinigaglia (Parisi)Town shelter she voluteers at. 

YOU CAN HELP BY BRINGING IN NEW OR GENTLY USED BLANKETS FOR THE DOGS CAGE FLOORS SO THEY COMFY OR BY SIMPLY ORDERING FROM THE AMAZON LINK BELOW

https://www.amazon.com/hz/wishlist/ls/11EF1YS19T3J8?ref_=wl_share

The box will be around for a month, and you can see all the town dogs on the box for adoption that you are helping.  Both front and sides of the box  are covered with these beauties.  Thanks in advance because I know we can always count on our crossfit family to come through.

Workout:

Overhead Squat
5 x 5 @moderate weight
If your Overhead squat sucks just do an empty barbell
Do not increase the weight if you do not feel comfortable with the movement. Ego can get you injured. So don’t be silly
Metcon:

3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24”/20”)
This is a heavy Clean and Jerk. If you’re technique needs some work you might wanna lower the weight, a lot.
These are also Box jump overs, not get overs so if you can jump over the box.
Scale from jump overs. Get overs, box jumps or step ups

Did you see the lawsuits against Ozempic used for weight loss?
The lawsuits claim that the drug causes Gastroparesis.
This is when the digestion process slows down or sometimes stops preventing your stomach from emptying.
What’s ironic is it can sometimes be cause by diabetes. That’s funny because Ozempic is a diabetes drug.
You may have felt this before if you have had surgery in the past.
If you have felt it before you know it can be painful as a mother fucker.
So, if you are taking it just be careful. I can’t guarantee you’ll get it if you take the drug but I can guarantee the drug company doesn’t give a fuck what happens to you.
Do you know what works well if you’re trying to lose weight?
Stop eating so much fucking food.
Lower your fuckin calorie intake.
This actually works terrifically, and an added bonus is you won’t burn all your muscle and lose bone density to malnutrition.
But don’t take my word for it, try it yourself.

Workout: 24.2
Amrap for 20 minutes
300 meter row
10 Deadlifts 185/125
50 Double unders
Scaled weight is 135/95 and 50 Single unders
Single unders, I don’t know what to say, this happens every year, every year!
Why not just practice them and get them?
Even if you don’t put your scores in for the Open doesn’t it bother you that you can’t do the Rx?
I can understand not doing the Rx weight but an exercise, an easy exercise if you just practice.
The thought process just eludes me. You are jumping over a rope that passes twice, you’re not doing 15 back flips into a handspring off a pommel horse!
I don’t understand.

Workout:
6 Rounds
1 Minute each station
Bike for cals
Plank/
Row for cals
Single arm farmers carry (heavy as fuck)
Ski for cals
1 min rest

Workout:
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
If you are able to run through the Double unders please do so. If you are having trouble, try and do as many as you can each attempt till you hit 60.
If you can’t do double’s at all because you choose not to practice them, then do triple the amount of singles.
Either way, do the rope and the hang clean without stopping if you can. With the lunges just try and walk at a slower pace than the first two exercises.
You may also choose to use Dumbbells for the lunges if you like. That’s a lot of lunging so make sure you stay upright with weight or no weight.

Workout:
EMOM for 12 minutes
Odd: 3 Deadlifts (70% of 1RM)
Even: 3 Shoulder Presses (70% of 1RM)

Metcon:
AMRAP in 12 minutes
10 Strict Pull-Ups
15 GHD Sit-Ups
10 Box Jump Overs (24/20 in)

Workout:
Back Squat
5 x 5
Taking :05 on your descent and pausing for :01 at the bottom, then :05 on your ascent.
Weight is staying the same for 5 sets
Use your warm ups to find your working weight.

Metcon:
50-40-30-20-10
Row for Cals
Push up
All 150 push ups are full range.
If you feel like you can’t manage full range push-ups, then modify them, but whatever you do don’t do half range and call it a push-up.
It’s important to do full range of motion no matter what exercise you’re doing. Your muscles need to be put through their full range from stretching to contracting when performing any exercise. Unless you’re working on a certain sticking point or repping out at the end of a set and trying to get as much stimulation as you can by forcing half reps, you need to practice full range all the time. Besides the physical benefits, there’s the mental part of it. You can’t be happy half assing shit when you know you are capable of doing more, right?
Please answer this question after you’ve thought about it, I’d appreciate that.
I don’t wanna see half reps anymore. That’s such a crock of shit! Especially with “Murph” coming up.
C’mon man, drives me fuckin nuts!
This email started off well and now look what happened!

Workout:
Open Workout 24.1
21 Dumbbell Snatch (arm 1)
21 Lateral Burpees over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Later Burpees over Dumbbell

15 Minute Time Cap
Score is time completed
Good Luck

Workout:
Bench Press 5 x 8-10
Superset with
Barbell Row 5 x 8-10

Metcon:
21-15-9
Pull up
Burpee

Workout:

6 Sets for Max Load
Each set consists of:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar).
Complete 6 total sets. Rest 3 -5 minutes between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
This workout is for max load, not time. You’re lifting here. Take your time as to perform the movements correctly and not rush through them.
If you have a problem not racing the clock cause you’re fucked up in the head and you feel like you’re not doing anything, you’re absolutely wrong.
If you don’t believe me, then go heavy!