Chris Isernio

Hey Crossfit Family.  Getting Excited for us to get together to help raise money and awareness for Breast Cancer.  Attached you will find a link for Barbells for Boobs a well known organization.  You can find out what they are all about and click on our team link to start fundraising.  Any amount is awsome but you will see in link there are some really cool prizes too.  Easy share it on insta Facebook it gets donations great if not all it cost u was literally 5 mins to open link create your link to share or just share our link.  Coaches can assist if you like or see our very own Mel Graziano who helped get all this going. 
MORE TO COME ON OUR EVENT 10/23
Details and we are looking for volunteers to help out that day.   Yayyygg.
PS Shirt sale closes on the 7th…
PPS ask us about the Burpee Jar mmhaha

https://campaign.forboobs.org/BB4BXFITFMSYO

IT’S BOOBY TIME AGAIN, AND LORRAINE’S LETTING IT ALL HANG OUT!
BREAST CANCER AWARENESS MONTH IS HERE.  THIS YEAR WE WILL BE RAISING MONEY TO DONATE TO BARBELLS FOR BOOBS.  PURCHASE AN AMAZING T-SHIRT AND PARTICIPATE IN THE PARTNER WORKOUT THAT WILL TAKE PLACE ON SUNDAY OCTOBER 23RD.  T SHIRT ORDERS MUST BE IN BY OCTOBER 7TH SO SHIRTS CAN BE MADE ON TIME (LINK ABOVE).  YOU CAN STILL PARTICIPATE WITH A DONATION ON GAME DAY.  ALSO DETAILS WILL BE MADE AVAILABLE SHORTLY ON HOW WE WILL BE DOING ADDITIONAL FUNDRAISING AS WELL IF YOU WANT TO JOIN IN ON THAT OR VOLUNTEER THAT DAY TO HELP SET UP AND RUN THE SHOW.  SAFE TO SAY YOU EITHER KNOW SOMEONE OR OF SOMEONE IMPACTED BY THIS DISEASE SO LET’S GET TO WORK.  

PARTNER -WORKOUT (COACHES WILL BE AVAILABLE TO ASSIST WITH SCALING)

MIRACLE

M-800 RUN

I  100 BURPEES

R 150 LUNGE

A 200 CRUNCH/SITUP

C 300 PUSHUP

L 400 SQUAT

E 800 RUN

https://docs.google.com/spreadsheets/d/1ysq4zGmc71wvU-OszSmx26JEyM5IRIKUCmlaALXQI34/edit?usp=sharing

Wod For Wednesday 9/28
Every 90 seconds complete
1 Hang Snatch and 2 Snatches
7 sets total
Build up in weight

Metcon:
Every 5 minutes x 4 sets
250/200 Row or Bike 30/25 Calories
8 Power Clean
250/200 Row or Bike 30/25 Calories
8 Front Squats
Rx weight:
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105

Workout:

Front Squat w/ pause at the bottom
6 x 4
Build up in weight

Metcon:

3 Rounds
60 Double unders (If you still don’t have double unders you can do 75 singles instead while wearing underwear on your head. These may be your underwear or a pair of someone else’s)
20 Alternating DB Snatch @50/35
200 Run
10 Shoulder Rack Lunges (5 ea side)
20 Pull ups

Workout:

Every 2 minutes x 10 Rounds
3 Power Cleans
4 Front Squats
5 Push Jerk
4 Front Rack Lunges
3 Thrusters
Barbell Weight: 95/65
Complete all the movements at the start of every 2 minutes, rest whatever time is left.
Do all the exercises without dropping the barbell each round.
If the weight is not challenging enough you can increase each round.
Rest … then complete:
8 Rounds
Row for Calories (:20 on/ :10 off)

Workout:

Thruster 5 x 3
Build up in weight.
Start your work sets once you have worked up to a decent weight and increase from there.

Metcon:
21 Thrusters @95/65
42/34 Cal Row

15 Thrusters @95/65
30/24 Cal Row

9 Thrusters @95/65
18/14 Cal Row
15 Min Cap

Then…
3 rds
:20 Second Side Plank (ea. side)
20 Alternating V Ups
Rest 1 min B/T sets

Workout:

Back Squat 6 x 3
with 2 second pause
Increase weight ea. set, rest 2 min between sets
*2 second pause at the bottom

5 Rounds
16 Wall Ball 20/14
12 Burpees
400m Run
*Start with the Run

Workout:

Push Jerk
6-6-4-4-2-2

13 Min Amrap
8 Lunges ((4/4) or 8 Pistols (4/4)
10 DB Snatch (50/35

8 Lunges (4/4) or 8 Pistols (4/4)
10 Pull Ups or 10 Muscle ups

8 Lunges (4/4) or 8 Pistols (4/4)
10 Box Jumps (24/20)

8 Lunges (4/4) or 8 Pistols (4/4)
10 Knees 2 Elbows

8 Lunges (4/4) or 8 Pistols (4/4)
10 DB Shoulder 2 Overhead (50/35)

Today’s workout was fucking awesome.
I was a fuckin mess as well as the two other members of our team.
Was everyone else fucking retarded afterwards?
How great do you feel when you push yourself through something you didn’t think you could do, kinda the opposite feeling when you say, I can’t do it and don’t.
If this is you, Ya gotta get that shitty way of thinking out ya head cause it doesn’t stop at the gym, it carries over into other aspects of your life.
Force yourself to do shit you can’t do, like double unders.

Workout:
Deadlift 4 x 4
Work your way up to a higher weight than you will use for the metcon which should be 50% of your max
Rest 2 min b/t sets

Metcon:
Every 2 minutes x 6 Rounds
10 Deadlifts (185/125)
10 HSPU
40 Double Unders
Then…
3 Rounds
12 Leg Lifts over DB (side to side)
12 DB Russian Twists
12 V-Ups
Rest 1 min b/t sets

Class is at 9am tomorrow
In groups of 3 complete:
1500/1200 Row (250/200m intervals)
or
90/72 Cal Bike (10/8 Cal intervals)
then…

4 Rounds
One person moves at a time
25 Wall Balls
20 Push ups
15 Toes to Bar
10 Hang Power Cleans 115/75

then…
1500/1200 Row (250/200m intervals)
or 90/72 Cal Bike (10/8 intervals

When you eat whether it be at home or at a restaurant, do you think about eating something healthy or do you have no regard for what you eat?
I’m curious, like do you go out to eat and eat whatever you want on the menu or do you think, I’m just gonna have grilled chicken, steak or fish?
I wonder if most people eat whatever they want for every meal of the day.
This sounds crazy, right?
I mean it must be so liberating to never worry about your nutrition. I mean it can’t be healthy but still liberating.
Give me some feedback.

Workout:

3 Rounds
Bike 25/20 Calories or Run 400
Bird Dogs 10 reps each side
-Rest 5 minutes-
15-12-9-6-3
Deadlift 225/155
5-4-3-2-1
Wall Walks
-Rest 5 minutes-
3 sets
Barbell Curls
7 reps Bottom half curls
7 Top half curls
7 Full range curls
DB Standing Tricep Ext.
Rest 1 min b/t rounds