Chris Isernio

Strength:
Bench Press
Find your 1 rep max

Metcon:
16 Min Amrap
10 Swings 55/35
10 Box Jump 24/20
10 Toes to bar

WATCH THIS VIDEO!!!!

DON’T IGNORE ME THIS TIME!!

Strength:
Front squat
Find your 1 rep Max
Same way we been doing it all week.

Metcon:
“Jerry”
For Time
1 Mile Run
2,000 Meter Row
1 Mile Run
Time to beat 18:47

Hey everyone,

November is Men’s Health Awareness Month. After seeing how everyone came together to support Breast Cancer Awareness Month in October, I would love to keep that momentum going in November by supporting the Movember Foundation. The Movember Foundation supports all facets of men’s health including mental health initiatives, prostate cancer research, and testicular cancer research. You can learn more about how the Movember Foundation supports these different causes on their website Movember.com. 

There are lots of ways to get involved. For those who can, you can grow a mustache as a conversation piece to start the discussion about men’s health. For the ladies you can print out the Movember mustache logo, snap a picture rocking the mustache, and post to social media with a caption explaining why you support the Movember foundation.

You can also get involved via Move for Movember. The challenge is to run or walk 60km in the month of November for the 60 men lost to suicide each hour across the world. Use your favorite fitness app to keep track of your progress throughout the month. If you want to modify that to be more of a CrossFit challenge you can do 600 burpees throughout the month, since I know we all love running so much…

I would also love to host a Mo-ment at the gym. A day where we can come together and suffer through a tough workout as another way to raise awareness and funds for men’s health. More info to come as we get a date set up. I will start a team on the Movember website and send out a link for anyone interested in signing up. https://movember.com/t/cfsyosset-cffullmotion?mc=1

Thanks so much everyone

Strength:
Power Clean
Find your 1 rep max
Keep the singles going till you fail

Metcon:
3 Rounds
15 Power Cleans 135/95
15 Burpee

Who’s stuffing their chubby cheeks with candy today because it’s Halloween?
Just because it’s Halloween doesn’t mean it’s ok. I don’t think your body knows the difference between Holiday’s and regular days, all your body knows is that you’re feeding me shit again.
Think about what your body has to go through to excrete the shit you put into it. If you eat crap on a consistent basis think about this. If you got drunk and took a nasty fall (I say got drunk cause does anyone just fall anymore?) and scraped up your knee you would take care of it till it healed right? But when you eat shit the same thing is happening inside your body, yet you don’t take care of yourself till the damage you did inside your body heals, no no no you eat more shit on top of that shit to really make your insides suffer. Just doesn’t make any sense to me.
Like I always said, if your insides were on your outside where everyone could see them you would eat well all the time.

Strength
Deadlift find your 1 rep max
There’s no need to be afraid of performing heavy deadlifts. If the movement is performed correctly the deadlift increases strength in not only your whole posterior chain from your traps to you ankles but also increases core strength more so than movements that focus solely on your core.
If you want a strong fuckin back do your deadlifts.
Keeping your core tight throughout the whole movement is critical.
Same as yesterday, using several higher rep sets to warm up 10-7-5-3 then starting your singles with a weight you’ve done and increasing from there.

Metcon:
5 Rounds
Bike 15/10
20 Wall Balls 20/14
5 Snatch @135/95
Rest 1 min
The rest is there so you can plow through the round as quickly as possible.
What that means is, you should be going a lot faster than you normally would if there was no rest.
Earn your rest!

Strength:
Back Squat
Find your 1 rep max
10-7-5-3-1-1-1 …
Warm up increasing weight each set.
Your 1st single is what you’ve done before then increase from there.
Finding your true 1 rep max means you don’t stop because you think that’s enough, it means you go till you fail.
Make sure you use a spot on your singles

Metcon:
17 Min Amrap
5 Pull up
10 Push up
15 GHD Sit up/ Ab Mat Sit up

Bench Press
5 x 5
Using same weight for all 5 sets
Find a challenging weight for 5 reps, do not count the 5 sets in your warm up sets

Metcon:
20 Minute Amrap
Run 400
25 GHD Sit ups (sub ab mat sit ups if your GHD’s are a little shaky)
25 Hip Extensions
Shuffle the start with a big class.

Are you all Cleaned out?
Get it, from the Cleans!
Sometimes shit is difficult, like having three day’s of Cleans. But just cause something is difficult doesn’t mean you don’t do it, on the contrary, it means you do it with more aggression.
Like eating well, it’s difficult but we manage to do it right. You do this shit all the time, why should it be any different with
something healthy?

Strength:
Barbell Bent Row
5 x 5
Find a weight you can get for 5-7 reps and do 5 sets of 5 reps
every 90 seconds. Make sure to stay tight

Metcon:
5 Rounds
3 Min Amrap
Row 500/Run 400
With the remaining time, complete as many Wall Balls (20/14) as possible till the 3 minutes is up.
Rest 1 min Between rounds
You Don’t have to do the 20/14lbs. This is hard as fuck with a lighter one.
When I say lighter one, I mean if the heavy ball is causing you to lose your form during the wod, go lighter!

Good News!
I didn’t get one email or any comments asking any questions about yesterday’s email!
That means everyone must be eating perfectly with none of the hiccups I explained yesterday.
This is terrific to hear.
Well, if anyone does have any problems sticking to a good diet this may help.
It’s consistency.
If you are consistently cheating here and there, you’ll never consistently lose weight.
If you consistently eat crap, you’ll consistently look like crap. If you consistently eat well day after day, you’ll consistently look great.
So when you are in a mood and feel like cheating think about consistency, think about how you’re going to ruin all that hard work you put into eating well.
Try and focus on staying consistent with your eating, think about what you’re going to look like if you don’t cheat everyday or every week.

Workout:

Burpees + Double Grace (60 Clean and Jerk) @135/95
10 Burpees + 10 Clean to Overhead + 10 Burpees +10 Clean to Overhead …
With a partner perform 60 Clean to Overhead
You each start both doing 10 burpees then one of you performs the 10 Clean to Overhead while the other rests.
Then do 10 Burpees together, then the other partner performs 10 reps and so on till each partner does 30 Reps and 70 Burpees ea.

HI,
How’s everyone doing with their nutrition?
Has anyone gained some weight over the last year or two and have been trying to lose it but have been very unsuccessful?
Is this you?
If you are asking if I’m talking to you, then it’s you.
If it is you then what seems to be the problem, like were are you losing the battle?
Is it a “I just don’t care” thing?
Is it a “I can’t stop stuffing my face at night” thing?
Or perhaps a “I start off well for my first meal and then it gets worse as the day goes on”, thing?
Maybe something little like, “I eat really well, I have a banana and oatmeal in the morning, but I just can’t lose the weight”, thing?
I would love to hear what kinda “thing” it is. So if this is you, send me an email please and be totally honest when you explain your “thing”.
Don’t worry at all, I will not bring it up in tomorrow’s email. I would never ever do that.
If this email pertains to no one that is wonderful news.

Strength:
Swings:
10 reps every minute on the minute
for a total of 10 rounds/ 100 reps (heavy as fuck)
Every rep, all 100 reps without question should be done with perfect form, no exceptions!!
Core is tight, using your ass and quads to accelerate.
When I say “heavy as fuck”, I mean go as heavy as you can with perfect form.

Metcon:
5 x 3 minute Amraps with 1 min rest
3 Power Cleans @135/95
6 Front Squats (same weight as cleans)
9 Push ups
Complete as many rounds in 3 minutes as possible then rest 1 minute and repeat for 5 rounds total.
Rest 1 minute between rounds

Thank you to everyone for being a part of Barbells for Boobs, we raised $3,000 for the charity and the pictures looked great.
Sorry I missed it, I’ll be back shortly.
Thanks to Lorraine for all the work she put into getting this done.

Complete 5 sets of the following, increasing weight each set:
1 Hang Power Clean
1 Hang Squat Clean
1 Clean

4 sets
1 Minute Max Rep Double Unders (everyone’s gotta have them by now right!) or Bike for calories. But I prefer you do double unders
1 Minute Max Rep Deadlift @135/95
1 Minute Max Rep Box Jump @20″
1 Minute Max Rep HSPU or Push Press @75/55
1 Minute GHD Sit ups or Ab Mat Sit ups
1 Minute Rest
Every minute should be 100% effort, move as quickly as you can maintaining correct form. On the Deadlifts, make sure you stay tight and use your hips. If need be raise the height of the barbell off the ground.