Chris Isernio

Workout:

6 Sets:
1 Snatch High Pull
1 Low Hang Snatch
Start light and build up
Rest 1:30 between sets

Metcon:

6 Rounds
1:00 Row
1:00 Burpee
1:00 Double Under
1:00 Rest
Row: 10-20 Calories/rd
Burpees: 8-20 Reps/rd
Double’s: 50-100 Reps/rd

No matter how much you exercise if you eat shit you will never look like you want to.
I know you would like to believe that over exercising will lead to fat loss, but it just isn’t going to happen unless you are working out all day long like a professional athlete does.
You need to get it through your head that it’s all about nutrition.
If you have never actually given yourself a chance to eat well for a substantial amount of time, you should give it a try, you’ll be happy you did.
Plus you will realize you don’t have to kill yourself with working out ever day!
A new month is starting soon, take advantage!

Workout:

4 Rounds
DB or Barbell Stiff Leg Deadlifts 15 Reps (Heavy, no puss bag weight)
Single leg Glute Bridges 12 reps (6 each)

Rest 5 minutes …

5 Rounds
3 min Amrap:
15/12 Cal Bike
12 Box Jumps 30/24
Max Rep Power Cleans
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125
Rest 90 seconds between Rounds
Try and get a minute each round of power cleans, that means move you fat ass on the bike and box jumps

Hello,
It’s me again.
Who takes what they have for granted, You?
Who’s grateful for what they have, You?
Who actually thinks about this shit, You?
Who just goes on with life never even realizing if they have it good or bad?
I’m not asking one way or the other, just asking a question.
Let me know, I’m curious if this crosses anyone’s mind on a daily basis.

Workout:

Front Squat
8 x 1
Start with 65%
then increase 5% each set
till you hit 100%
perform 1 rep every 2 minutes
If you are actually going for a 1 rep max, then wait the 2 minutes.
If you are not going to push yourself for a max then do 3 reps every 2 minutes

Metcon:

6 rounds for time:
10 DB Floor Press or Flat Bench Press @50/35
10 Toes To Bar
50′ Single Arm Overhead Walking Lunge @50/35
*alternate arms each round

Workout:
Perform the complex
3 Hang Clean pulls
2 Hang Power Clean
1 Hang Squat Clean
Every 2 minutes for 14 minutes

Metcon:

10 Rounds
5 Thruster @115/75
5 Pull up

Workout:

Run 800
Row 1K
100 Double Unders
Row 1K
Run 800

If you can’t do double unders, do 200 singles as you hang your head in shame, then make sure you push yourself through the rest of the workout.
Just because there are only cardio movements does not mean you just lolly gag your way through it.
Push yourself from start to finish. When you feel tired push harder, keep pushing through the whole workout and finish strong.
If you are a good runner then sprint the runs, likewise if you’re a good rower sprint the rows.
Don’t go through the wod with one speed, slow.

What do you do when you have pain or an injury?
Do you …
A. Deal with the pain and move on even though you know you’re making the injury worse?
B. Do your own research to help yourself?
C. Just not give a fuck whatsoever?
D. Find a PT, Physician, etc … to help you with your situation?
E. Adapt to your current situation and just perform movements that don’t hurt, knowing that over time you’ll be losing range of motion in that joint affecting your life?

If ya had to ask me, not only would I choose “E” myself but I would guess most people would choose the same.
Isn’t that just fucking nuts?
It’s crazy that we would rather adapt to pain instead of trying to take the time to change it for the better.
Instead of saying, “Man, life would be so much better if my knee wasn’t hurting ever day, we just do one legged squats. Even worse than one legged squats, No Squats At All! I’m sure this carries into all aspects of our lives, think about how adapted we are to traffic, it’s crazy!
It’s not normal for a 45 mile drive to take 2 hours, unless you’re on side roads. That’s fucking retarded, but yet it’s normal to us, right.
What the fuck else do we just adapt to?

Workout:

“Lynne”
5 Sets
Max rep bodyweight bench press (it’s totally fine if you can’t do bodyweight, there’s no shame in it. Use a weight that you can get at least 20 reps on the first set
Max rep pull ups (max rep means as many as you possibly can, not a number you came up with arbitrarily in your head. Once you have done max reps or what you consider max reps add a band and get more.)
Then rest a good amount of time like 4 or 5 minutes before you go again.
So the first set would possibly look like this:

23 reps on the bench press with 50lbs below my body weight cause I have no ego and just want to get a great workout.
15 pull ups with no band and then another 11 with a thick band cause I have no ego.
This is good, do what this guy did.

Who’s become a Fat Alcoholic over the summer? Just me?
Don’t lie to me and don’t lie to yourself.
“Is he talking to me”? Yes, If you think I’m talking to you then it’s you I’m talking to.
I know, it’s hard to stay on track over time, especially in the Summer time.
If you are one of those who’s totally gone the other way, eating cookies and ice cream at night, let’s get back on track.
Get rid of all the crap in your house (I can’t believe after all the shit I write that you would still have crap in the house but, I get it.
Parties over, kids are getting ready to go back to school and your pants don’t fit!
Now it’s time to turn the chunky asses into 7 minute Glutes!

Workout:

Barbell Hip Thrusts
5 x 8
8 reps every 2 minutes (put some heavy weight on the bar, if it hurts roll up a yoga mat)
You can do this with a partner instead of setting up 27 barbells.

Metcon:

Row 500 Meters
21 Deadlifts @185/125
21 Box Jumps @24/20
21 Toes To Bar
Row 500 Meters
15 Deadlifts @225/155
15 Box Jumps @30/24
15 Toes To Bar
Row 500 Meters
9 Deadlifts @275/185
9 Box Jumps @34/28 (this is 30″ box with a 45lb plate on top)
9 Toes To Bar
***You don’t have to raise the weight or the box height, do whatever you can do at a quick pace. Doing this with 135lb Deadlift will be a good workout, just move fast***

Why do you workout?
Is it to stay healthy?
Is it to look better?
Is it cause the Dr said to?
Is it cause you love doing it?
Is it to lose weight?
Is it so you can eat more?
Think about why you do this and let me know, I’m curious.

Workout:

Front Squat
7 x 2 ( 2 reps every 2 minutes)
Start at 65% and build up
If you are going to keep the weight light do 5 reps every 2 minutes

Metcon:

50/35 Cal Bike
50 Swings @55/35 (make sure each rep is 100% effort)
50 Overhead Squat @95/65
50 Burpee over bar
50/35 Cal Bike

After this miserable winter and the fact that some of us haven’t been eating well, I think we are in need of another “Fat Ass Challenge”.
If we get this going quickly we’ll all be in shape for the summer.
Everyone should do this, there’s no reason not to. All of us tend to eat crap over the winter and add some tonnage so, everyone get involved in this.
It’s crazy to me how so many people put time into every other aspect of their lives except their health. That’s just absurd.
The most important thing in your life should be your health, not money, vacations or eating poorly (yes, eating shit is actually important to some people).
I’ll come up with a challenge and we’ll get it going next week.
Do it. Do it. Do it.

Workout:

Metcon:
4 Rounds each for time:
400 m Run
25 Air Squats
20 Push ups
-Rest 2 minutes after each round-

Record Slowest round.
Pacing is key!
Row 500/400 or 25/20 cal bike
depending on the weather.

Bodybuilding
4 Rounds:
(:20 on/:10 off)
DB Floor Press

*Rest is in pressed out locked out position
Then …
4 Rounds:
(:20 on/:10 off)
Banded Tricep extensions

*Rest is in extended locked out position

You guys ever watch that show “Man vs. Food” with Casey Webb or the first dude, Adam Richman? It’s great, I love it.
The best part of the show is the food challenge at the end of the show. The best is when the food he has to eat to win the challenge is a spicy food. The other foods are great also, like the gigantic 30 inch, 11 lb pizza, but when he eats a ton of spicy food, it’s hysterical.
They start off talking shit, then once the spices kick in their faces turn red, they start sweating, and then they start breathing heavy.
By the time they worked there way through a good portion of the food the faces are beat red, they’ve repeatedly wiped their foreheads, their bellies have actually grown in a noticeable size, they try to use milk as a suppressor, and they can barely chew the food they have in their mouth. Then, they usually throw in the towel if it’s just to spicy and they look like they need to nap for a week.
If you haven’t seen the show, I highly recommend it.
Imagine people that eat like this everyday, because they’re out there all over the place.
Imagine what that does to your body, constantly stuffing your face over and over again. Not only everyday but people do this every meal.
Think about what your body has to go through just to break all that food down.
If you’re body can still manage to go on living, think about how good people would feel if they ate well all the time.
Think about how much less effort our bodies have to go through breaking down healthy foods instead of shit.
Do most people think about what’s going on inside after they eat or do they just eat and wish for the best?
I’m curious myself.

Workout:

Every 2 minutes
6 Rounds
2 Power Cleans each round @85-90%

Metcon:

Every 2 minutes
6 Rounds
15/12 Cal Bike (Sprint)
6 Bench Press (155/105 or 55-60%)
Record your slowest round
Scale Bike to finish in 45 seconds