Chris Isernio

It’s Holiday time. That means holiday parties!
For some people this means a license to stuff their chubby little cheeks with as much crap as they possibly can, till they have to run to the bathroom and shit their brains out.
For some people this means breaking out the old pair of elastic waisted sweatpants at dinner time so the belly doesn’t protrude through the normal pants. I think wearing pajamas is in, so maybe they don’t need sweatpants.
This is not normal behavior, gorging yourself because it’s a holiday is not acceptable.
Let’s make this holiday a season of nibbling your food, not inhaling it.

Strength:
3 Hang power cleans every minute for 8 minutes
Increase weight as you progress

Metcon:
5 Rounds for time
Row 500/400 Meters
10 Back Squats @bodyweight (scale as needed)

Strength:
Weighted dumbbell walking lunges
100 foot walk x 4

Metcon:
6 Rounds for total calories/reps
1 Minute Rowing
1 Minute Burpee
1 Minute Double Unders
1 Minute Bike
1 Minute rest
Try to match calories for each round.

Metcon:
4 x 7 Min Amraps
2 Min rest between sets
Continue the Complex for 7 Min the rest for 2 Min
Repeat for 3 times total
Complex:
12 Deadlifts @115/75
9 Hang Power Cleans @115/75
6 Push Press @115/75
then right into
5 Pull ups
10 Push ups
15 Air squats
*Scale the weight and the exercises so you can keep moving

Strength:
Power Snatch
2 reps every minute for 8 minutes

Metcon:
EMOM for 15 minutes
5 Thruster @95/65
5 Pull up
5 Burpee

Strength:
Bench Press
5 x 5 same weight as last week

Metcon:
Row 1,000
30 Body weight Back Squats
Row 1,000

Strength:
Power Cleans
2 reps every minute for 8 minutes
Increase weight every 2 minutes
If you’re going light for technique perform 4 reps every minute

Metcon:
With a partner complete for 18 minutes
Bike 7/4 calories
7 Burpees
6 Dumbbell Snatch (3 right/3 left)
One partner rests while the other completes a full round

My son wasn’t feeling well so he went to the Dr., she gave him antibiotics and sent him on his way.
Not one mention of eating well while your sick, at all. Just give em some antibiotics to compromise his immune system which is already fucked up from those dumbass face bras, unreal.
Meanwhile he went to basketball practice. This is crazy, really really crazy!

Strength:
Front Squat
5 x 5 increase weight each set

Metcon:
5 x 3 min Amrap with 75 second rest
Row 500/400
Wall Ball Shots for the remaining time.
If it takes 1:45 to row, you do wall balls for 1:15 till the clock stops.
Keep score of your wall ball shots, I need to know!
These 5 Amraps are sprints, go through the row with a steady quick pace then don’t stop the wall balls. Earn your rest.

I hear there’s a lot of sickness going around. What I don’t hear is “to deter yourself from getting sick, eat well and exercise”.
Why is that?
Why is it that eating well and exercising are never at the top of the list for staying healthy during flu season or whatever the fuck season you want to call it these days?
Maybe there’s so much sickness cause so many people eat shit? I’m sure most people actually eat shit when they get sick! How retarded is that, your body is trying to fight a virus and you’re feeding it crap, punishing it even more.
Why not be proactive and keep yourself healthy with proper nutrition instead of eating shit, then taking some Vitamin C and hoping for the best?
Is it because there would be less money in health care if everyone ate well. Is that really it, cause that’s fucking disgusting if that’s true.
I saw a covid commercial. The commercial was saying all the ailments that can make the virus more deadly, one of them was obesity.
I can understand some kind of uncontrollable lung issue, or heart issue but obesity? It seems a simple solution to that one is, don’t be obese but did the commercial mention that one, no.
This is crazy, it really is, having no regard for nutrition baffles me.
When does nutrition become important, when people lose their health? I don’t even think that makes a difference.
My mother is a nurse that works in the infusion center, would you believe people come in to get treated for cancer and still eat sugar when it has been proven that cancer feeds off sugar?

Strength:
Hip Thrusts
5 x 8
Keep the weight the same for all 5 sets

Metcon:
4 x 4 minute Amraps with 1 min rest between
5 Deadlifts @185/125
7 Knees to Elbows
10 Push ups

I’m getting the feeling that some of you don’t take care of your health as seriously as let’s say, taking care of your house.
Do you throw paint all over the walls in your house when you eat crap? If not, why is that? You will put crap food in your body and make your body suffer but you’ll never think of doing anything like that to something you own?
Is your body not as valuable as material things? I’m not saying the material things do not have value but do you think maybe your health is just as if not more important?

Is it because you or anyone else can’t see the insides of your body but we can see all the other shit?
Is it because you don’t believe eating well plays a big role in your overall health?
Is it because you workout so you don’t need to eat well?
Which is it, cause I’m confused. I can’t imagine eating crap everyday and thinking this is ok.
Maybe you don’t think eating poorly affects your mind also? If you’re not feeling the best whether it be from sickness or general mental health, food plays a huge part in how you feel mentally. We spoke about this!

Are you paying attention to me or would you rather I just shut the fuck up about nutrition?
There is NO EXCUSE for not eating well. If time is the issue take part of the day on Sunday to prep all your food for the week, having quality food prepared is a big deal when you are trying to eat well. If you don’t that’s just pure laziness.
If no one knows how to cook in your family you can order from any one of the healthy meal companies out there today.
I told you, even my Dr. gave me a bullshit excuse for not training and eating well and he’s a Dr.! I mean I’ll never see him again but he’s still a Dr.
C’mon man pay attention to what I’m telling you.
Nutrition is far more potent than any kind of medication.
You eat all day everyday, over time food can either wreak havoc on your system or benefit your system.

Strength:
Complete 4 sets of the complex:
3 High Hang Power Snatch
2 Power Snatch Below the Knee
1 Power Snatch
Increasing weight each set. If you are staying at a light weight the whole 4 sets, then do 5-3-1 instead of 3-2-1

Metcon:
3 Rounds For Total Reps in 17 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

I know I have said this before, over and over and over again but I think sometimes we don’t pay attention to me.
I mean I’m sure some of you are still eating sugar so I can’t expect everything. I’ll take a little progress at a time, like maybe after several years we might have double unders?
But hey, as long as there’s some progress I’m happy.

As far as the workouts go, remember we spoke about scaling the workouts so that you can finish them in a quick time?
Remember, like if we’re doing a games wod you want to finish around the same time as the pro’s finish. I say games wods cause we know their times, if it was a gymnastics wod I would say finish around Jay’s time.
You’re not supposed to suffer through every workout taking forever to finish, that’s not the goal. You suffer through the heavy lifts, not the metcons.
The goal is to finish fast so you need to scale whatever it is, whether it be weight, box height or a bodyweight movement in order to finish the workout quickly.
This is your first goal, to finish in a quick time. Your second goal would be to add load, height or whatever it is, not the other way around.
You don’t start super heavy and fucking kill yourself finishing a 10 minute wod in 29 minutes. That ain’t it!
This is where a lot of injuries come from, not only are you doing too much weight but your form goes to shit cause you been pushing yourself for 33 minutes when you should have been done 25 minutes ago. Don’t get me wrong, we have long workouts that are attacked differently. Longer ones you know are going to be a grind so you pace yourself all the way through and then kill it at the end. Right, you go faster at the end so the person next to you doesn’t win?
I’m telling you it is a much better workout when you do it with the goal of finishing fast, sometimes all the way through without stopping at all. Kinda like Tuesday’s and Wednesday’s workouts, these both should have been done with a weight on the Thrusters that you can get 50 straight and a modification on the muscle ups that you can get 30 straight through.

If you haven’t bought into this idea yet, try it next time there’s a short workout.
Believe me you’re not going to lose any strength or performance if you do it this way, your performance will increase along with your strength.
This is why we keep records of what we do. If you know your score and weight from yesterday’s workout the next time we do it you’ll know how much to increase.
C’mon man, This isn’t a riddle it’s easy to figure out’

Strength:
Bench Press
5 x 3 add 5lbs from last week

Metcon:
21-15-9
Overhead Squats 115/85
Toes To Bar

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