Chris Isernio

Metcon:

100 Burpees For Time
Every 2 minutes complete 35 Double Unders (sub the bike for double unders)

Question and Answer time. I ask the question, you give me YOUR answer.
Here we go, answer with honesty.
I need to know, what your reason it for working out.
Do you workout for because you want to be healthy?
Do you workout for aesthetics purposes?
Do you workout cause your Dr. told you to?
Do you workout cause everyone else works out?
Maybe you have a different reason, whatever it is I need to know.
So, unlike the usual emails that don’t require a response, just a nod.
This email requires a real response, so send me one.
It’s upsetting when I ask for a response and don’t get it.

Workout:

Strength:
Deadlift
5 x 3 add 5lbs from last week

Metcon:
This was a workout in the games. I’m curious where everyone stands so let’s give it a go.

1,000 meter Row*
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups

Time Cap: 10/11 minutes

*The 1,000-m Row must be completed in under 3:40 for the women and under 3:15 for the men.
(Try and complete this in time)

You can scale it by doing a lighter weight with the Thrusters and doing pull ups for the muscle ups.
If you are scaling, scale the workout so you can do it all the way through without stopping.
If you’re not scaling it then come in below the time cap.

If you are interested in purchasing a sweatshirt get your order in by tonight.
Greg sews each one by hand, he needs time!
Here’s the link:

https://syocrossfit.itemorder.com/shop/

Strength:
Back Squat
5 x 5 same weight as last week
3 second descent, 1 second pause.

Metcon:
3 Rounds
Row 1k
30 GHD Sit ups/ T2B/ K2E or weighted sit ups (DB, Plate, Med ball)
30 Hip Extensions/ Stiff leg Deadlift/ Good Mornings @75/55 (adjust the weight up or down accordingly)

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

Metcon:
30 seconds on/ 30 seconds off
Bike for Cals
Ski erg for Cals
Row for Cals
Burpee Pull ups
Complete 1 Round of each exercise then repeat for a total of 5 rounds
Base your pace off your first round, trying to keep the same amount of Cals for all 5 rounds.

Strength:
Walking KB Lunges in rack position
Walk 2 lengths of the gym then rest 2 minutes
4 sets total
Keep you back upright and your core tight

Metcon:
12 Minute Amrap
50 Double Unders (If you don’t have double unders because you choose not to practice them, well I just don’t know what to say anymore)
12 Double KB Snatch @55/35
10 Push ups

The workouts we do are not meant to totally annihilate you. There are a lot of variables that go into how you attack the workouts.
Are you sore from previous workouts?
Is the Rx weight too heavy or is there a movement that is to difficult to do?
Did you go fast and heavy the day before?
How many days have you worked out in a row, or maybe you just aren’t feeling it that day.
There are all questions to ask yourself in order to do the workout correctly. When I say correctly I mean to get the right response we are looking for.
You want the workouts to be intense not undoable. We create intensity through the speed you move and the difficulty of the exercises.
When I post a workout if the Rx weight is to heavy, lower it. You’re not supposed to suffer through a workout moving slowly because the weight slows you down to much.
The workouts are supposed to be done with speed and safety in mind.
If the weight is so heavy that you start losing form and range of motion lower the weight.
Next time you do the workout try using a lighter weight and move quickly the whole time. I’m not saying to use a lighter weight if you don’t need to but be smart, no need to kill yourself doing the Rx weight just because it says Rx.
Every workout can be scaled to meet anyone’s fitness level, so be smart and scale.

Workout:
10-9-8-7-6-5-4-3-2-1
Squat Clean or Power Clean 135/95 (If you’re legs are sore do power cleans, if the Rx weight is heavy do lighter weight)
Burpee (if burpees are difficult from the floor do them off a box)
Toes To Bar (If toes to bar aren’t in your repertoire do knees to elbows)
See, everything can be scaled.

Hello, there seems to be an ongoing issue with the plumbing in the women’s room.
As much as I would love to say it happens in both the men’s and women’s bathroom as to not seem sexist, I can’t, because it doesn’t occur in both.
Today there was an issue with the water pump. I would also love to say today was the only day it happened, but it’s not.
I was also informed that a sign was posted in the women’s room as to cut down on this problem. What problem you may be wondering. Well today the plumber showed up again to fix the clogged water pump, not to our surprise he found the culprit.
Culprit, you may be asking yourself. A wod of Tampons. That’s the culprit, and by wod I don’t mean workout of the day. I mean the plumber keeps pulling out a wod of tampons every time he comes to fix the back up in the pipes.
Unfortunately every time the plumber shows up it’s another $400.
I know what you’re thinking, who does this? This is not important, what it important is that it ceases to continue.
As this may not be a problem with a sewer drain it is a big problem with a water pump.
Maybe it’s a guy maybe it’s a girl which is also not important.
Please, pretty please with sugar on top throw the tampons in the garbage.
If this continues to be a problem we may have to outlaw the use of tampons and that would just be a bloody mess.

Workout:
Deadlift
5 x 5 same weight as last weeks 5 x 3

Metcon:
15 Min Amrap
Bike for calories 20/15
Swings 15 reps @55/35
Box Jumps @30/24

Strength:
Back Squat
5 x 5 same weight as last weeks 5 x 3

Metcon:
40-40-40
Wall Ball
20-20-20
Pull up

How’d you guys do with the eating?
Is your colon going to be pissed at you, or is it already pissing?
If you did decide to destroy your poor digestive system, don’t fret just get back to eating well tomorrow.
I know some people like to think of Thanksgiving as the start of a month long marathon of stuffage of the faceage, but it doesn’t have to be that way.
If you do start pissing out your butt tonight, have mercy on your body and stop the carnage before it’s too late.

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

Metcon:
The Filthy Fifties broken down into dimes
5 Rounds
10 Box Jumps 24/20
10 Jumping Pull ups (You can do kipping pull ups if you choose)
10 KB Swings 55/35
10 Walking Lunges (You can hold the KB overhead if you choose)
10 Knees to Elbows
10 Push Press (95/65)
10 Back Extension
10 Wall Ball (20/14)
10 Burpees
10 Double Unders (do double unders that would be a great early xmas gift)

The gym will be open for a 9am class on Thursday. Thursday is Thanksgiving.
Thanksgiving doesn’t mean you have to stuff your face till you’re ready to puke, go take a shit then go stuff your face again, again and again.
I mean unless you’re always eating well and you want to splurge for a day, however if you always eat well and then eat shit all day you’re going to feel like shit.
But this is entirely up to you. Just giving you some advice and guilt on the Holiday.
Do as you wish.

Strength:
Push Jerk
3-3-3-3-3

Metcon:
13 Min Amrap
Bike 10/7 Cals
Clean 5 reps @135/95
15 Box Jumps