Chris Isernio

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!

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.