Chris Isernio

Workout:
Every 2 minutes
Front Squat
5 x 5 (@ a number 6-7 RPE)
Work with a partner

Metcon:
3 Rounds
Row 500
12 Power Clean @135/95
15 Burpee over bar

Who do you know lives on fake food?
The shit they sell disguised as real food. You know, the weight watchers, jenny craig, zone bars and all the other shakes, bars, wafers and what ever the hell else they can entice you with. They even make “healthy” peanut butter cups now. Peanut butter cups! C’mon, seriously. You’re better off eating Reese’s peanut butter cups instead of the fake shit. They even put celebrity chefs on the packages of shit to fool us into thinking it’s good food. Oh, there’s a well known chef on the package, it must be good for us! Truly unbelievable!
It’s all shit. They realized a small percentage of people are into “healthy eating” now, so they had to figure out a way to deceive everyone without us knowing it’s really shit. Shit, shit, shit.
Don’t be fooled by the shit. If it’s not real whole food, that means, it’s not, and going to Whole Foods doesn’t mean you’re eating healthy. There’s plenty of shit they try to pass off as whole foods also.
Think about it, you can’t have a real whole foods grocery store cause most people eat shit.
Don’t be fooled by the overpriced, fake products out there that “they” say are healthy options for a when you’re on the go.
“On the go”, please. How about I prepare some healthy food so I will have it ready when I’m “on the go”. Oy Vey!!
Real Whole Foods are healthy!

Workout:
Snatch Work
6 Sets every :90
Squat Snatch form the floor + Overhead Squat+
Power Snatch from the hang
Increase each set

Metcon:

Complete as many reps as possible in one minute per exercise
1. Pull up
2. Push up
3. Air Squat or Box Jump 20″
4. Row or Bike
5. Rest
Four Sets total

Let’s talk about your gut. Just like getting punched in the gut is a shitty feeling, the same goes for eating shitty food. Actually I’m not sure which is worse, the feeling of getting punched or the feeling of eating crap. I would say whichever feeling is worse at the time, over time eating crap is worse for you.
As we’ve spoke about before there is a nerve in your gut that sends signals to your brain. So, if you eat shit, your brain basically gets shit signals. No one wants shit signals.
Besides the whole nerve issue there’s the issue of gut inflammation, this is another punch in the gut.
Think about what you eat and drink, you can’t just be stuffing shit down there like it’s a garbage disposal. Unless you’re eating healthy foods like meat and veggies you are causing inflammation in your gut, even some vegetables like nightshades cause inflammation. Inflammation in your gut is no good, causes all sorts of funky shit not to mention aids in helping auto immune issues fuck yo shit up.
You got to think about stuff like this man!
Crap food is bad enough but then you throw alcohol and sugar on top of the bad food and you’re looking for an explosion to occur, like the old Mentos and coke explosion!
This is your belly we’re talking about, treat it with kindness

Workout:
Single Leg RDL with single Kettlebell
5 sets 5 reps ea. leg
Focus on your form and technique, the weight is not important if the mechanics are not there. However, if your technique proper use a heavy Bell.
Rest 1 min between sets

Metcon:
5 rounds
35 Double Unders
8 Deadlifts @135/95 (If you feel like you can go heavier, please do)
30 Ab Mat sit ups

These workouts, even though most are done for time, does not mean you forget about correct movement through each exercise.
Doing the workouts quickly with no regard for form and range of motion will eventually lead to injury.
Yes, the quicker you move through the workouts the more beneficial they will be, but your safety always comes before anything else.
Keeping yourself healthy is part of your training. Be sure to always focus on keeping braced and protecting yourself from injury, not just throwing your body or weight around haphazardly.
Don’t give me the excuse, “during the wod I get tired and my form starts to suffer”. That’s crazy talk. If form is the main priority then either slow down or use less weight. This way you won’t be too tired to do everything correctly.
Correct movement is numero uno. Once you have proper form then you can increase the weight and move quicker. If never ever starts the other way around.
Ego causes this, it’s silly. Risking injury over an ego, silly, silly, silly.
This isn’t a race to the finish line, staying in shape is about longevity. Being in shape and staying healthy is important as we age, you don’t want to be an old out of shape mess who falls breaks their hip and dies. I’m sure I’ll be the first one that happens too.
Take yo shit seriously! This is your body, treat it well.

Workout:

Complete every 90 seconds
1 Hang Clean Pull
1 Hang Clean
6 Rounds increasing weight each round

Metcon:
4 Rounds Run400 or Row 500
20 Burpees

Workout:
5 Rounds
8 Strict Pull ups
8 Single Arm Bench Press (8 reps ea. arm) Heavy Dumbbell for 8 reps

-Rest 2 min-

50 Double Under
Then …
5 Rounds
15 Wall Ball
15 GHD Sit up
15 Dumbbell Snatch 50/35
Then …
50 Double Under

Who snacks at night while watching TV just because it’s nighttime and you’re watching TV?
Is there a specific show you watch while snacking, or is it just TV in general?
If you’re looking to drop weight this is what’s called a “bad fuckin habit”.
What do we do with bad habits? We break em!
Of course, if you’re looking to gain weight and look sloppy this would be considered a good habit.
So, I guess it’s all how you look at it.
If you are part of the group looking to drop weight it’s time to break the habit. How do you break the habit of snacking at night?
You stop doing it! There’s no magic trick. It’s the same as trying to lose weight, stop over stuffing your face. Once you stop doing this stuff for several days the habit will disappear and a new one will reappear. Hopefully this new habit does not involve food.
Creating new habits is what it takes to change your lifestyle and start eating well. Most of when and what we eat is habitual.
So, break the shit habits and replace them non shit habits and you’ll start looking the way you want to look.

Workout:
Back squat
5 x 8 @ 65%
Work with a partner, your partner is your rest.

Metcon:
5 Sets
10 Double Kettlebell Swings (45/26)
8 Double Kettlebell Cleans (45/26)
6 Double Kettlebell Thruster (45/26)
1 Min Rest Between Sets

Workout:
9 Minute EMOM
1. Hang Power Snatch x 2
2. Snatch x 2
3. Overhead Squat x 3
Rotate through the movements. 1st minute complete 2 Hang Power Snatch
2nd minute 2 Squat Snatch, 3rd minute 3 Overhead Squats.
Increase the weight after each minute, then start lower at the beginning of each round.
If you start with 95lbs for the 1st minute, then increase to 105lbs for the Snatch and then 115lbs for the Overhead sqaut.
For the 2nd round start higher than 95lbs.

Metcon:
4 RFT
Run 400
Then 2 Rounds:
5 Pull ups
10 Push ups
15 Air Squats

Workout:
4 Rounds
One minute each station
2 minute rest after each round
1. Wall Ball 20/14
2. Hang Power Clean 75/55
3. Box Jumps 20″ (better to do a box height that you can jump up and down consecutively)
4. Push Press 75/55
5. Bike for cals
Rest 2 minutes
Your goal is reps, you don’t have to do the Rx weight.
Much better to lower the weight so you can keep moving.
Keep track of your reps for each round. Try and keep the reps consistent.

So, I’m going to assume everyone stopped eating sugar on Monday cause that’s what the email said to do.
How’s that working out for everyone so far?
You have to stick it out for two weeks, after two weeks it won’t seem so difficult to stay away from sugar. Give yourself a chance to feel what it’s like
when your body is free of sugar toxins!
You’ll sleep better, you’ll think clearer (although that one seems to keep getting away from me), you’ll feel better, and in just two weeks you’ll see a difference in your body. No more bloat!!!
Try it, it’s much easier than doing double unders.

Workout:
Perform the complex
2 Hang Clean pulls
1 Hang Power Clean
1 Hang Squat Clean
Every 90 seconds/ 7 Rounds

Metcon:
Row 1K
50 GHD Sit ups
If you don’t normally do GHD Sit ups, maybe try 10 of them and 40 sit ups. If you have never done GHD Sit ups, stick with 50 Sit ups.
If you do Toes To Bar or Knees to Elbows, do half and half.

Who doesn’t have double unders yet?
I say yet cause I have faith, faith that one day God (this could be any God or higher being of your choice as not to cause any feelings of an attack on religion) will come down and grant you “dedication”. Then and only then will you have the mental power to
push yourself to consistently practice the elusive double under.
What is, the double under? Well, in non technical terms the double under is jumping over a rope rotating around your body.
In technical terms, it’s the same fucking thing! It’s not that difficult of a movement, it really isn’t. I mean I’m not asking you to spin around on your head, ya know like a break dancer.
It’s a rope, you jump over it, that’s it. Maybe it moves slow or maybe it moves fast, but either way you’re just jumping over a rope.
So, you stopped eating sugar today, now let’s get double unders tomorrow!

Workout:
Bench Press
5 x 5
3 seconds down, up fast
Keep the weight the same for all 5 sets after sufficient warm up sets.
DO NOT include warm up sets as part of your 5 work sets

Metcon:
10 RFT
20 Double Unders
5 Thrusters @135/95 (Heavy)
7 Pull ups