Chris Isernio

Workout:
Overhead Squat
10-7-5-3-3-3
Increase weight each set
Metcon:
50/37-40/34-30/23-20/15-10/7
Calorie Bike
Sit up
In response to my email yesterday Stephanie wrote:
“I ate the same fucking thing for 90 days and went from bagel to flagel.”
Bagels last name it Bangel so I called her Bagel, hence the flagel comment. I bet her $300 she couldn’t lose a certain weight in 90 days, I forgot the number but she did it. Had one cheat meal which was pizza in 90 days.
Most of the time you should be eating the same thing.
Not sure if any of you remember Bagel.

Metcon:
Amrap 7 min
15 Swings 55/35
50 Double under
-Rest 3 min-
Amrap 7 min
15 Devil’s Press 35/20
50 Double under
-Rest 3 min-
Amrap 7 min
15 DB Thruster 35/20
50 Double under
There’s no lift today so don’t even ask me.
Listen to me with this fuckin food thing.
First of all, you need to understand why you’re eating, it’s for no other reason than to feed your body the amount of calories it needs to survive, recover, fight disease and fight the constant bombardment of inflammation it receives from you feeding it shit food! That’s fuckin it. You’re not eating because you love the taste of something. If you love the taste of it, you probably shouldn’t be eating it. Although a steak tastes good there’s only so much you can eat.
This is how you have to think. You have to think of eating as filling up your car with gas, it’s your fuel, give it the best source of fuel as possible.
Don’t fall into the trap of always trying to find foods that you think are ok, fuck variety! Eat the same fuckin thing all the time, day in and day out.
It’s simple, it’s really really simple.
Eat meat, chicken, fish, eggs and vegetables.
That’s it, you don’t need extra fat if you’re eating steak and eggs. You think if you add an avocado you’re going to magically lose weight faster cause they beat it into your head that avocado’s are a good fat? They’re still calories and if you eat more calories than your body needs to do all that shit I mentioned up top, you’re gonna get fat.
Let’s go. I’ve written this 1,000 fucking times. When it is going to sink in.
There’s no magic to this. These people you see that have great looking bodies doesn’t happen magically, they eat well, all the fucking time.
They do the same exact thing everyone else is capable of doing. The difference is, they do it.

Workout:
20/10 x 8
Bike for cals

Metcon:
5 Rounds
12 Deadlifts 155/105
9 Hang power cleans 155/105
6 Push Jerks 155/105

I get more emails requesting I include more writing than I do about the workouts or nutrition.
I ask you about what you’re eating or your training and I get nothing, I send out the workout alone and I get “Boring”.
So, what do you want to talk about? Want to discuss how fucking annoying it is when someone in front of you drives 50mph in the left lane?
I never ever remember it being like this. When did this start? I feel like it’s on purpose. I feel like the people that used to stay in the right lane and do 50 now have become brazen and purposely move over to say “fuck you” to everyone. I’ll tell ya exactly what it is.
It’s all this inclusivity bullshit. These people knew their place before, not that it was bad or good, just efficient.
Now it’s fuckin mayhem. People do whatever the fuck they want to do with no regard for anyone else.
I’m telling you this is exactly the reason people are doing this. They figure if a man can play women’s sports I can drive in the left lane and hold up traffic.

Workout:
5 min Amrap
Kb snatch 55/35

Metcon:
10 rounds
5 pull up
10 push up
15 Air squat
20 Sit up

Workout:
Every 3 minutes
Bench Press 5-8 reps superset with DB pullover 5-8 reps

Metcon:
2 x 5 min amrap w/ 3 min rest b/t
10/7 Cal bike
7 Burpee

Workout:

4 sets
(New set every 7:00)
25/20 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
25 toes to Bar
Get through the set as quickly as you can then rest.

Workout:
Front Squat
4 x 4
Use the same weight you used for your last set of 5 from last week.
Keep the weight the same for all 5 sets.
Your last set should be a drop set. Assuming the weight is heavy as it should have been your heaviest set from last week, once your struggle through
the 4th set lower the weight by around 20% as soon as you’re done with the 4th rep and keep going till failure. Lower the weight once more and go till failure.

Metcon:
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks

-rest 2 min-

AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks

-rest 2 min-

AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks

If you aren’t doing Rx, which isn’t recommended for most, pick three different weights and have them ready to go.
Check this out:

You know what’s fuckin terrible about this?
There’s going to actually be people that believe this is a healthy choice.
Yes, chocolate covered rugelach is a healthy choice.
There’s 120 cals in one of these things. You know there’s no way in hell that anyone is eating one of these. I can’t imagine if anyone is buying these
they’re not thinking, I’ll only have one here and there.
What a fucking joke.

Workout:
Every 2 minutes
1 Power Clean
1 Hang Squat Clean
1 Jerk
12 minutes total
Increase weight after each set

Metcon:
2 x 6 min rounds w/ 2 min rest between rounds
30 Double Unders
14 Alternating DB Snatch 50/35
If you still have not gotten your double’s because you choose not to practice them, don’t do singles. Do the bike, tuck jumps or broad jumps.
[Bike 10/6 cals, 10 jumps]

If you were lucky enough to get into the gym today you would have seen that the workout was changed from 5 rounds to 5 x 4 min amraps.
The change made a huge difference with the intensity of the workout.
The way it was originally written had no sense of urgency to get the round done quickly, other than if you are able to push yourself to an uncomfortable place.
The change in the wod made you feel like you had to get done with the round before the 4 minutes was up, pushing you to finish quicker.
This has a much different effect on how your body reacts to the workout, it’s not how your body is effected during the workout but afterward that makes all the difference.
Basically the more intense the workout, whether it be from increasing the load or increasing the speed, the more lasting effect it has on your body.
This is what we are after!
As long workouts with no built in rest have their place in fitness, you are much better off going full speed for short periods of time.
Who does this mimic? Sprinters! What do sprinters look like? Jacked mother fuckers!
What do runners who run longggg distances look like? Skinnnnnyyyyy, Ethiopian skinny with little muscle mass.

Workout:
Single leg Deadlift w/ KB
4 x 10 each leg

Metcon:
5 Rounds :90 rest b/t rounds
500 Row
30 Wall Ball 20/14
10 Burpee over rower

I’m happy to report that tampons were not the main issue this time with the bathrooms.
I’m unhappy to report the real problem was the clorox wipes. Yes, someone is flushing clorox wipes down the toilet.
You’ve beaten the super duper shredder pump! According to the last plumber this was not a possibility. I’m not really sure how clorox wipes clog a pump specifically designed to shred anything in it’s path but, they don’t make shit like they used to.
I have an idea, it’s a stretch but I think it might help.
How about we flush absolutely nothing down the toilet but toilet paper. That actually may be why it’s called toilet paper, because it’s the only thing that should go down the toilet, except for shit and piss but that’s a given.
Let’s try and give this a go.
I think if we come together as a group and tackle this shit we can get it done.

Workout:
Strict Shoulder press
5 x 5
Start with a moderately heavy weight and increase each set

Metcon:
4 Rounds
Row 500 meters
10 Deadlift @225/185
10 Bench Press Bodyweight
10 Toes to bar

The bathrooms are fucked up again. They won’t be getting fixed till tomorrow morning.
I have no idea why and I’m not going to accuse anyone. Once I find out the cause I’ll go on attack.