Chris Isernio

Workout:
Back Squat
5 x 5 @50%
Three seconds down, pause for 1 second then drive up quickly. This is not a race, focus on moving slowly through each rep.
The weight is light so you can do this correctly. Count the 3 seconds slowly and make sure you pause for 1 second at the bottom.
You should be bracing from the start and holding that tightness throughout each rep. Make sure you are staying braced at the bottom and while driving up.
This is important for your spine. I feel like some of you ignore this, Don’t!

Metcon:
Row 1,000 meters
50 Thrusters @45/35
30 Pull ups
Try and finish under 10 minutes
If you do this quickly, even with an empty barbell you’ll be fuckin shot. If you dawdle around, I guess you won’t be shot.

Shout out to everyone who crushed the Cow Harbor race this past weekend.
These guys trained several months for this run. That’s a lot of dedication, especially for those who don’t run or rather just hate running in general.
Fuckin Awesome!

Nick takes up a lot of space in the pictures. He did well cause everyone in front of him didn’t want to get crushed and got the fuck out of the way.
Congrats to all of you!

Workout:
Every :90 x 8 rounds
1 Power clean
2 Jerks
1 Hang squat clean
Increase every 2 sets

Metcon:
10 Sets
250/200 meter row
1 minute rest between sets
These are all out sprints.

Workout:
Bench Press
5 x 5 @70%

Metcon:
6 Rounds
Every 3 minutes complete
50 Double Unders
10 Deadlifts @225/155
10 Pull up

Workout:
Front Squat
Let’s try and find our 1 rep max today.
Your 1 rep max is a test to find your absolute strength while front squatting.
This is not a workout so don’t do 15 sets to work up to your max.
Do something like: 10-7-5-3-1-1-1
You don’t need a spot to find your max front squat, dump the weight forward.
If you find yourself losing stability and your form starts suffering, you’re done.
Don’t keep raising the weight if your form isn’t spot on.
You’re not helping anyone by leaning forward, especially your spine.

Metcon:
Because Peter and Santiago lost my dog while running, you are all being punished with more running.
If not for Larry showing up out of nowhere like Superman with an “L” for Larry on his chest, she would be running into traffic right now.
Larry’s like a dog himself the way he sniffed out her scent. At least Santiago gave her medical attention, Peter didn’t even look at her teeth.
Bike 50/30 cals
then…
5 Rounds
Run 400 with a 20lb vest
20 KB snatch @55/35
20 Wall Balls @20/14
Actually do the whole thing with the vest. If you don’t have a vest I’ll hop on your back. I’m gonna hop on Peter’s back, while he does the Cow Harbor.

Workout:
A. 6 Min EMOM
1 Power snatch
1 Hang Power snatch
1 High hang power snatch
Increase the weight each set, unless you can’t and you’re workin on technique. In that case keep the weight the same.
B. 4 Min EMOM
2 Hang squat snatch
With the weight you finished A with.

Metcon:
5 rounds
10 Hang power snatch @115/75
10 Overhead squat @115/75
10 Pull up
Maybe try 135/95 lbs (that would be fuckin brutal)

To continue from yesterday. If you don’t put yourself first, why is that?
Don’t they say when you’re on an airplane and shit goes sour to put your oxygen mask on first before your family?
Does this selfishness only apply to a hazardous aviation situation? Is it even an act of selfishness?
What if the time you took to put your mask on could have saved others?
I’m just asking, please explain.
My question is, if you don’t put yourself first, explain why and what might be different if you did put yourself first.
The more responses the better, so answer the fucking questions, please.

Workout:

20 min EMOM
Odd minutes: 20 cal row
Even minutes: 15 Burpees

Now you can describe what it is that makes you think you put yourself first.
Yesterday’s question required a yes or no answer. No explanation of why or how, just a yes or no.
Now you can give a description of why you believe you put yourself first.
Some of the email responses felt like an attack. I am simply asking a question out of curiosity, nothing more.
Also, your responses only require an answer, not a question directed towards myself.
I ask the questions, you give the response. No asking me questions
That’s not how this works, stick to the plan and answer today’s question of the day.
Describe what it is that makes you feel like you put yourself first.

Workout:

A. 6 min EMOM
1 Power clean
1 Hang power clean
1 High hang power clean
Increasing weight each set
then …
B. 4 min EMOM
At the weight you finished with “A” at:
2 Hang squat cleans

Metcon:

12 min amrap
20/12 cal bike
20 DB Split squats 50/35
10 Toes to bar (ab mat sit ups sub =20reps)

I have a question.
I’m hoping some of you answer it, if not then you can just follow along. But, it would be a better situation if you actually sent me the answer.
This maybe the start to a whole slew of questions, so you may want to answer them as not to fall behind.
Here’s the question:
Do you put yourself first in your life?

You can answer yes or no for now. Don’t give your explanation cause i didn’t ask for one yet.
You can think about it and then email me your answer.
You can spit out a generic answer right away.
You can ignore me and not answer shit.
Or, you can answer it in your head and never tell anyone.
All good choices

Workout:

FIGHT GONE BAD

4 Rounds For Total Reps in 23 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Push yourself to keep moving the whole minute, get to the next exercise quickly and start right away.
If you feel like your form and technique are starting to break down, either lower the weight or move slower.

Workout:
Back Squat
5 x 5
Every :90 start with 65% and build

Metcon:
1-2-3-4-5-6-7-8-9-10
Deadlift @225/145
Burpee over bar
Start with 1-1 finish with 10-10

Workout:
A. Every :90 for 5 sets
1 Power snatch
1 Hang squat snatch
(increase every set)
B. Every :60 for 3 sets
3 Overhead squats
(weight you finished with A, no increase)

Metcon:
12 Min Amrap
50 Double Unders
10 Swings @70/55
10 Toes to Bar

Kelly and Steve had the baby!!
Caden Michael! 8lbs 7oz!
These are Kelly’s words after I asked her how she felt.
“The front squats from Monday made labor a bit more difficult cause my legs were sore”
That’s hysterical!
Kelly’s a fucking champ! She was playing Volleyball and training till birth!