Chris Isernio

Greg has those awesome looking T-shirts online now.
If you’re interested in taking a look at them check out the link:
https://syocrossfit.itemorder.com/shop/home/

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

Metcon:
5 Rounds
Row 250/200 Meters
10 Burpee
10 Toes to Bar (scale to knees to elbows or ab mat sit ups. Make it 15 reps if you choose the latter)

Look at this:

These companies are getting ready for the Holidays.
For some reason when the Holiday’s are amongst us it means you have to eat shit.
Unfortunately for most people they eat crap for the whole Holiday season.
Instead of controlling the season, the season controls them.
You don’t have to just fuck up your whole diet cause it’s the Holidays, one day will suffice.
Keep your health in mind this season.

Strength:
Back Squat
5 x 3 add 5 lbs from last week
If you have no idea what you did last week just sit in the corner while everyone squats.

Metcon:
20 Min Amrap
With a Partner complete:
10 Double KB Swings
8 Double KB Cleans
6 Double KB Push press
4 Double KB overhead lunges
One person completes the complex while the other rests.
Keep alternating for 20 minutes

I’m confused about something.
There was running in the workout today yet there were a number of you that chose not to run because of the temperature outside.
I’m wondering if this is a normal occurrence, does this happen with other exercises?
What was the thought pattern before the not running took place?
I can totally understand not running or not doing double unders if you are injured but not running because it’s cold out or not getting double unders because you choose not to practice has me bewildered.
What I’m hearing is, “I’m healthy enough to do these exercises but I just don’t want to”. What really had me perplexed was when Kelly and Stacy at 60 and 63 years old ran in the cold. I would think if two women over the age of 60 had no problem running in the cold weather it wouldn’t be a problem for anyone younger and healthy.
I’m not trying to insult anyone, I am genuinely curious if it you feel better, worse or indifferent knowing you could have ran and just didn’t.
Is it not important?
Scaling again is done when the movement required is unattainable, injury, to heavy, mobility issues. These are all issues were scaling would be acceptable, cold weather, not so much.
Please email me some responses.

It’s Nicks 40th Birthday!
Besides being a great human he has an amazing command of the english language.
Here’s Nicks Birthday workout:
2 Rounds: Barbell weight @95/65
20 Deadlift
10 Cal Bike
20 Front Rack Lunges
10 Cal Bike
20 Snatch
10 Cal Bike
20 Hang Clean and press
10 Cal Bike
20 SDHP
10 Cal Bike
I think out of respect for Nick you should try to do the workout as close to Rx as possible.

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

Metcon:
5 Rounds
Run 400
7 Wall walks
15 GHD Sit ups
15 Hip Ext.

Strength:
Back Squat
5 x 5 (add 5lbs from last Monday)
Do your best to get all 25 reps with 5 lbs heavier. If you are not going off the percentages of your 1 rep max or if you don’t really know your 1 rep max, just go up 5 lbs from whatever weight you did last week. Also, if you are not using percentages be sure to go light on Wednesdays. Don’t do the same weight for both days, one day is heavy, one day is light.

Metcon:
Row 500 meters
30 Wall Balls
Row 400 meters
25 Wall Balls
Row 300 meters
20 Wall Balls
Row 200 meters
15 Wall Balls
Row 100
10 Wall Balls
This should be done fast, the numbers go down so keep pushing through.
***If you pussed out on the Back Squats and went light on the heavy day, make the wall balls 50-40-30-20-10

Strength:
Complete 6 sets:
3 High Hang Power Snatch
2 Mid Hang Power Snatch
1 Power Snatch
If you are comfortable with the movements use a moderate weight or use a light weight and work on technique.

Metcon:
17 Min Amrap
5 Toes to Bar
10 Push Up
15 Box Jump @24/20
Remember, you can always scale up or down based on how you feel.

Let me start by saying this, The reason Crossfit workouts are so effective is because of the use of multi jointed movements performed at a high intensity level.
The higher the intensity level equates to an increase in fat burning and muscle hypertrophy.
The intensity is entirely up to you, we can program the workouts but can’t force you to use heavier load or move quicker.
When I say heavier and quicker by no means do I mean lift weights that are too heavy and move at a pace that is to intense for you.
What I mean is if you can lift heavier weight safely and move faster yet you aren’t, you are not using your workouts efficiently.
Depending on how you feel physically, like having muscle soreness will obviously effect the intensity level of your workouts. If you are sore then go lighter on your workouts, go by how you feel that day.
However, if you are feeling good but limit yourself on how fast you move and lift you’re not getting the most out of your workouts.
If you are going to do the workouts, you might as well get the most out of them as you can.
Again, by no means am I saying to lift weight you have no business lifting and moving at a pace that’s causing improper technique.
I don’t want anyone getting injured.
All I’m saying is to try and push yourself beyond your comfort zone, staying in your comfort zone causes you to remain stagnant.
Don’t set limitations when you attack your workouts, keep pushing till you can’t. You’ll see a drastic difference.

Strength:
Bench Press
5 x 5 @60-65%
Rest 2 min between sets

Metcon:
100 Double Under
50 Swings @55/35
30 Burpee
50 Swings @55/35
100 Double Under

Please respond. Don’t worry I won’t single anyone out in the next email, you know I would never.
Do you train and eat well?
Do you train with no regard for what you eat?
Do you train and eat well sometimes?
Don’t you not train like you want to and pay no attention to eating well?


Strength:
Back Squat
5 x 5 @60-65% Max
Rest 90 seconds between
If you are not paying any attention to the percentages of your 1 rep max or possibly don’t even know your max, then just do a lighter weight than you did on Monday
today is a light squat day as you can see from the lesser percentage

Metcon:
27-21-15-9
Row For Cals
Barbell Thruster @95/75

Strength:
Deadlift 5 x 5 @65-70% of 1 rep max
90 seconds between sets
Focus on your technique, staying tight.

Metcon:
8 rounds each exercise/ complete all 8 rounds before moving on to the next movement
20 seconds on 20 seconds off
For 20 seconds complete as many reps as possible then rest 20 seconds
Bike
Pull up
Push up
GHD Sit up or Abmat Sit up

Did anyone watch the sugar video? I didn’t get one comment.
Are you going to ignore my sugar emails again which will lead me to being pissed off and force my emails to become more aggressive?
Is that what’s going to happen?

Strength:
Back Squat
5 x 5 @80% 1 rep max
After your warm up weight is the same at 80% for all 25 reps
2 minutes between sets, use the clock. Do this with a partner or partners

Metcon:
800 run
[5 Rounds
20 One arm KB snatch @55/35
10 Burpees]
800 run