Chris Isernio

Who’s having trouble eating well?
Who’s actually trying to eat well?
Who’s upset that they aren’t changing the way they look from working out?
Who doesn’t give a shit?

If you are having trouble eating well you have to get rid of all the shit in the house. It’s hard enough to eat well if you have a private chef cook for you. It’s almost impossible to eat well with your cabinets filled with shit, only a few steps away.
You gotta change the worst habit everyone has, snacking after dinner time. Change that habit, once you figure out what to do to replace the snacking habit it will only take several days to adopt the new one.

Did you come up with a good enough reason to eat well? Without a reason, this shit ain’t gonna happen.
One good reason might be, if you’re old like myself and want to extend your life, eating healthy might help.

Here’s another tip that goes along with eating well and a healthy lifestyle.
Ya know those centenarian people? One thing they all seem to do well is deal with stress.
They stay positive in stressful situations.
Between eating shit and dealing with stress everyday, no wonder there are so many diseases out there.
So, if looking great doesn’t interest you, maybe longevity does?
Whatever the reason is, just figure one out cause ya can’t just continuously keep eating shit.

Workout:

Option 1:
20 mins to find your 1 rep max Front Squat
Remember this number.
Or, if 1 rep maxes don’t tickle your fancy, then do
Option 2:
6 sets x 3 reps
Increasing weight each set

Metcon:

11 min Amrap
5 HSPU
10 Hang Power Snatches
15 Wall Balls

The nice weather came early, now there’s no time!
If you would have started eating well last Wednesday, you would have had a week under your belt already!
Why don’t you listen?? Now you’re going to be pissed that you waited so long. It’s fine, I’m just sayin.

The bikes and rowers are all being serviced this week.
It would be great if the last rower that has not been returned yet
happened to show up this week so it can be serviced as well.
Ben is only here for the next couple days, so let’s try and get that rower back sooner than later.

Workout:

18 Min Amrap
200 Meter Run
15 Toes To Bar

200 Meter Run
12 Pull ups

200 Meter Run
9 Burpees

then …
4 Sets
15 DB Floor Press
15 DB Bent Over Rows
15 Single arm Dumbbell Curls

What is more important to you, your nutrition or your training?
Do you train so you can eat shit and hopefully not gain weight?
What are your fitness goals?
Are you trying to look better or do you train for health reasons alone?

Workout:

Power Cleans
6 x 6 (6 reps every 2 minutes)
Same weight for all set, 65%.

Metcon:
5 Rounds for time
20 DB Snatch
20 Ab Mat Sit Ups
50 Double Unders

How’s your nutrition going?
If you were not eating well, did you start on Wednesday when I posted about it?
This is the 5th day that you would have been eating better, one more week and you’re over the difficult part.
If you did start eating well, let’s drop the cheese, fruit and alcohol.
This is much easier when you get rid of all the crap food in your house. Seriously, if you’ve made the decision to change the way you are going to eat then get rid of the shit, you or your kids don’t need it.
Figure out a strong enough reason to eat well or it won’t work. It may work for a short period of time but without a strong enough “why” it won’t last.
Maybe a good reason to stop eating shit is the havoc sugar causes on your body?
Eat with a purpose, don’t just to stuff your face with crap because it tastes good. Eat well because you want to be healthy, because you want to look and feel better.
Whatever the reason, think of a good one to keep you focused.

We’re starting a squat program. We’ll be squatting on Monday’s and Thursday’s, so if you are interested in squatting heavier make sure you show up on those days. Make sure you keep a log of your 1 rep max

Workout:

Take 20 minutes to find your 1 rep max
Back Squat
Start with your warm up sets, 10-7-5-3-1-1-1.
Give yourself ample amount of time to warm up before you progress to your max.
Then …
Metcon
For Time:
40-30-20-10
Air Squat
20-15-10-5
Push up
4-3-2-1
Rope Climbs

*Tomorrow we’ll be doing the games wod at 4:30 instead of 6:30pm*
If you are participating, please show up before 4:30.
If you are not participating, move to the side so you won’t be in the way.

Did everyone start eating well?
Cleaning out your cabinets of all the crap food you keep in there?
If you’re issue is snacking at night, it’s a much easier habit to break if you don’t keep shit in the house.

Workout:
22.3

For Time:

21 Pull ups
42 Double Unders
21 Thrusters 95/65
18 C2B Pull ups
36 Double Unders
18 Thrusters 115/75
15 Bar Muscle ups
30 Double Unders
15 Thrusters 135/85

12 Min Time Cap

To build on from Yesterday, did everyone start eating well or is this one of those “middle of the week, I’ll start on Monday” type of deals?
That’s nonsense, start now! Then by the time Monday gets here you’ll be five days ahead !
If you insist on a Monday start date, then at least stop snacking at night. Just get rid of that shit, once your done with your last meal, you’re done eating. It makes a huge difference, just in several days.

Workout:

3 Rounds For Time
Row 1,000 meters
50 Box Jumps 24/20
50 GHD Sit ups

It’s time for me to start with the nutrition shit again, I’m fat.
I’m going to assume most of you suffered along with me, and enjoyed the comfort of food.
Thank You for that, so sweet.
Summer is quickly approaching, and we all know what that means. All Spring we tell ourselves, “you’re fat, you need to start eating well for the Summer.”
We make promises to ourselves all Spring, then when Summer comes, forget it! You’re so pissed off and so disgusted in yourself cause you did it again!
I know, I know! But don’t fret, this is typical behavior of most people.
Let’s stop this evil from entering our thoughts ahead of time! Let’s get a jump on it, Start Now!

I’m going to try to keep it different than last time, no anger. Just me tellin you how it’s gonna be.
Remember, this is what keeps me motivated also.
So, if you haven’t already, let’s get started.
Let’t take a different approach. See how this works, Only eat meat, chicken, fish, nuts and veggies. It is the first week so you can have some cheese, and fruit, oh and alcohol. I know this gets difficult without alcohol, so for now, go ahead.

Workout:

30 Power Cleans @155/105 (as Quickly as Possible)
then go right into:
15 Rounds of “Cindy”
5 Pull up
10 Push up
15 Air Squats
After every 2nd round of Cindy complete 20 Double Unders
There is no programmed rest at all.

Workout:

Shoulder Press
3 Drop sets/ 3 rounds each set
All three rounds till failure, decreasing the weight each round.
First round should be around 8-10 reps then drop from there.
This is 9 rounds total, rest as needed between Sets
Rest …
On the Assualt Bike:
Perform 130/100 Caloires
Every 2 minutes stop and complete 10 Burpees
Keep it up till you complete the calories

We’re starting a new class time this week.
The class will be Monday, Wednesday and Friday at Noon.
The fake bullshit is over with, we’re allowed to walk around in public again!
Maybe everyone can return the equipment they borrowed, that would be amazing, truly and utterly amazing!
Yes, it’s true. I really had to say that again.
I’m not sure which is more absurd, the fake bullshit comment or that i’m still asking for the equipment.

Class times: 6am, 8:15am, 9:30am
4:30pm and 5:30pm
Noon (Mon, Wed, Fri)

Workout:

Back Squat
10 x 10 @55-60% (with a partner)
Your only rest is when your partner is doing his/her set of 10 reps.
Stop ignoring this part, You don’t get as much rest as you need.
As soon as your partner is done, get your ass under the bar.

After the 100 reps you can rest 10 minutes, if you don’t need the rest, you didn’t do what I asked of you.
Then …
21-15-9
KB Snatch 55/35 (45 reps each side)
Toes To Bar

Friday night 6:30 we’ll be doing the Games Wod together!
It’s always better to do it with a group of people, so if you can make it we’ll be starting at 6:30pm.
It’s a great atmosphere when everyone competes with each other, I’ll even be there!

Workout:
3,000 Meter Row
100 Burpees
100 Box Jumps @24/20
100 Double Unders
100 Lunges
Break up how you wish, just get it all done.