Chris Isernio

HOW IS EVERYONE DOING WITH THEIR NUTRITION?

HAS EVERYONE MADE A CHANGE OR IS THIS STILL NOT A PRIORITY?

ARE WE STILL UNDER THE IMPRESSION THAT WE CAN OUTWORK A BAD DIET?

ARE WE STILL UNDER THE IMPRESSION THAT WE CAN DRINK ALCOHOL AND STILL LOSE BODY FAT?

ARE WE STILL NOT SURE WHAT IT IS TOO EAT?

MEAT, EGGS, CHICKEN, FISH, VEGETABLES, NUTS.

ARE WE STILL NOT SURE IF WE’RE BEING CONSISTENT ENOUGH?

ARE THERE ANYMORE EXCUSES THAT I CAN TRY AND DEBUNK FOR YOU?


METCON:

4 ROUNDS
BENCH PRESS TILL FAILURE AT 75% BODY WEIGHT
CHIN UP TILL FAILURE
EACH ROUND IS TILL FAILURE
REST 1 MINUTE BETWEEN ROUNDS

REST 5 MINUTES

5 ROUNDS
RUN 400
10 BOX JUMPS @30/24
20 WALL BALL SHOTS

METCON:

“Kabul 13”

2021m Row
-then
13 rounds
8 snatches @115/85 or 52/39kg
26 AB-Mat Sit-ups

Symbolism

• 2021m row for the year.
• 13 rounds for the 13 heroes who passed.
• 8 snatches for the month and because they were “snatching” citizens and allies out of the grasp of terrorists.
• 26 sit-ups for the day and because their loss was punch to the gut.

13 U.S. Service Members killed in Afghanistan on 8/26/2021.

• U.S. Marine, Sgt Johanny Rosario (25)
• U.S. Marine, Cpl Hunter Lopez (22)
• U.S. Marine, LCpl Kareem Nikoui (22)
• U.S. Marine, LCpl Rylee McCollum (20)
• U.S. Marine, LCpl Jared Schmitz (20)
• U.S. Marine, LCpl David Lee Espinoza (20)
• U.S. Navy, Maxton Soviak (20)
• U.S. Marine, SSgt Taylor Hoover (31)
• U.S. Marine, Cpl Daegan Page (23)
• U.S. Army, Ryan Knauss (23)
• U.S. Marine, Cpl Humberto Sanchez (22)
• U.S. Marine, Sgt Nicole Gee (23)
• U.S. Marine, Ricky Thompson (21)

THIS IS A ROUGH ESTIMATE OF THE AMOUNT OF WEIGHT WE HAVE ALL LOST TOGETHER SINCE I STARTED POSTING

ABOUT THE POISON PEOPLE EAT EVERYDAY OF THEIR LIVES.

AGAIN, THIS IS AN ESTIMATE BUT I’M GONNA SAY WE LOST AROUND 250 LBS TOTAL.

THIS IS JUST 6 PEOPLE OFF THE TOP OF MY HEAD AND ONE OF THEM IS A FRIEND THAT I HAD TO FORCE TO LOSE WEIGHT! BUT HE DID IT!

HE’S DOWN 15 LBS! THIS IS SOMEONE WHO NEVER WORKS OUR OR EATS WELL. IF SOMEONE WHO HAS NO INTEREST IN WORKING OUT OR EATING

CAN DO IT, YOU SHOULD BE ASHAMED OF YOURSELF IF YOU CHOSE NOT TOO.



THAT IS A HUGE AMOUNT OF DISGUSTING FAT WE HAVE ALL LOST TOGETHER! THAT’S WHAT MADE THE DIFFERENCE CORRECT?

WE ALL DID IT TOGETHER.

FOR EVERYONE THAT HAS DECIDED TO CHANGE THEIR EATING HABITS TO SUPPORT ME BEFORE SURGERY, THANK YOU. MEANS A LOT.


IT’S BEEN A COUPLE MONTHS NOW. HAS ANYONE NOT CHANGED AT ALL IN THESE TWO MONTHS?

IF YOU HAVE NOT CHANGED, WHAT IS IT I NEED TO DO TO MAKE THAT HAPPEN?

MOST PEOPLE WOULD SAY I HAVE BEEN PRETTY INFLUENTIAL THESE LAST COUPLE OF MONTHS THROUGH THE EMAILS, FOCUSING ON EATING WELL

AND PUSHING YOU GUYS TO CHANGE YOUR LIFESTYLE FOR THE BETTER.

HOWEVER, IF THIS WASN’T ENOUGH TELL ME WHAT YOU NEED TO GET YOU TO TAKE YOUR NUTRITION SERIOUSLY.

IF YOU NEED ME TO COME SHOW YOU HOW TO GO GROCERY SHOPPING AND SHOW YOU HOW TO COOK HEALTHY MEALS, JUST ASK ME.

METCON:

4 ROUNDS

RUN 400
15 SWINGS 70/55
15 WEIGHTED GHD SIT UPS/ GHD SIT UPS/ CRUNCHES

METCON:


30 SECONDS ON 30 SECONDS OFF

***DOUBLE UNDERS

***RING DIPS/ BAR DIPS/ OR BOX DIPS

***BARBELL BODY ROWS

***BIKE

***STANDING BROAD JUMPS

KEEP TRACK OF TOTAL REPS ON A WHITE BOARD.
COMPLETE 3 SETS TOTAL, NO REST BETWEEN SETS.

AS ANOTHER WEEKEND HAD STARTED FALLING UPON US, WHAT WERE YOUR THOUGHTS?

“I HAVE ANOTHER TWO DAYS THAT I’M ABLE TO FOCUS ON MY NUTRITION” OR SOMETHING LIKE,

“IT’S THE WEEKEND! TIME TO STUFF MY FACE.”

WHY ARE THERE SO MANY PRESCRIPTION DRUG COMMERCIALS ON TV, YET I HAVE NEVER SEEN ONE COMMERCIAL

THAT ADVISES PEOPLE HOW TO EAT HEALTHY?

HOW ABOUT WE AVOID THIS MANIPULATIVE BEHAVIOR AND JUST MAKE BETTER CHOICES WHEN IT COMES TO OUR NUTRITION?

I’M NOT SURE WHAT THE EXACT PERCENTAGE GENETICS PLAYS IN HUMAN DISEASE, BUT I IMAGINE THE FOODS WE EAT PLAY A HUGE ROLE

IN OUR OVERALL HEALTH.


EVERY TIME YOU EAT YOU HAVE A CHOICE.
NO ONE IS RESPONSIBLE FOR THE WAY YOU LOOK EXCEPT YOU.

METCON:

21-15-9

OVERHEAD SQUAT 95/65
PULL UP

METCON:

15-12-9

BIKE FOR CALORIES
BURPEE BOX JUMP @24/20
SPLIT JERK @135/95

HAVE YOU SURRENDERED TO THE FACT THAT YOU WON’T STOP EATING SUGAR?

DOES THAT MEAN YOU’VE ALSO GIVEN UP ON YOUR CHILDREN’S NUTRITION HABITS?

PARTNER METCON!!!

COMPLETE:

76 AIR SQUATS
76 DB PUSH PRESS
76 T2B, K2E, OR SIT UP
76 BURPEE
76 MED BALL TWISTS
76 PUSH UPS
76 LUNGES

PARTER A DOES AS MANY REPS AS POSSIBLE
WHILE PARTNER B RUNS 200 METERS
ONCE YOU HAVE COMPLETED 76 REPS OF ONE EXERCISE, MOVE ON TO THE NEXT.

SOME PEOPLE IN THIS WORLD DON’T HAVE A CHOICE IN WHAT THEY EAT, OR IF THEY ARE GOING TO EAT AT ALL.

THEN THERE ARE SOME PEOPLE THAT CHOOSE TO BE A GLUTTON WHEN IT COMES TO FOOD.

METCON:

5 ROUNDS
35 DOUBLE UNDERS
7 HANG SQUAT SNATCH @115/75

METCON:

10 ON 20 OFF FOR 4 MINUTES TOTAL
BIKE

1 MIN ON 30 SECONDS OFF 4 ROUNDS EACH EXERCISE
HOLLOW ROCK
PLANK
SIDE PLANK

I HEAR MY EMAILS ARE STILL TOO LONG.

SO LET’S TRY SOMETHING DIFFERENT:

YOU WORK HARD FOR YOUR MONEY RIGHT?

DO YOU JUST THROW IT ALL AWAY ON ANYTHING AT A SPUR OF THE MOMENT, OR ARE YOU CALCULATED WITH YOUR MONEY?



YOU DIDN’T HAVE TO WORK HARD TO BE GIVEN SUCH AN AMAZING GIFT SUCH AS YOUR BODY, YET YOU CHOOSE TO ABUSE IT WITH POOR

NUTRITION.

SOMETHING THAT YOU SHOULD BE EXTREMELY GRATEFUL FOR AND YOU CHOOSE TO FUCK IT UP!

FOR WHAT? FOOD!!!

WORKOUT:

HOW MANY TIMES CAN YOU GO ON THE SAME RIDE OVER AND OVER AGAIN?
YOU MAKE A DECISION TO EAT WELL, YOU START, AND SOON AS THE FIRST SIGN OF WEAKNESS SETS IN … EVERYTHING GOES SIDEWAYS.
THIS IS NOT AN OVERNIGHT COMMITMENT. THIS IS A LIFESTYLE CHANGE.
THAT MEANS CHANGING THE WAY YOU LIVE YOUR LIFE. AREN’T YOU WORTH CHANGING YOUR LIFE FOR THE BETTER THROUGH
PROPER NUTRITION??

WHEN YOU WANT SOMETHING BAD ENOUGH THERE ARE NO EXCUSES.
IF YOU WANT SOMETHING YOU GO OUT AND GET IT, RIGHT?

THEN WHY THE CONSTANT EXCUSES WHEN IT COMES TO EATING HEALTHY?
IS EVERY OTHER THING YOU GET WORTH MORE THAN YOUR HEALTH?
HAVE YOU EVEN MADE ANY GOALS FOR FAT LOSS OR FITNESS?
WHERE DOES YOUR HEALTH LIE ON YOUR LIST OF PRIORITIES?
ARE YOU JUST GOING TO KEEP EATING POORLY UNTIL YOU’RE FORCED TO CHANGE?

MAKE EATING HEALTHY A PRIORITY IN YOUR LIFE.
THESE ARE YOUR CHOICES.
CHOOSE THE RIGHT ONES FOR YOUR HEALTH.

METCON:

10-9-8-7-6-5-4-3-2-1
GOBLET SQUAT @55/35
TOES TO BAR

-REST 3 MIN-

4 ROUNDS
RUN 400
5 MUSCLE UPS
12 POWER CLEAN @115/75

IS THIS YOU?

“MONDAY I’M STARTING MY DIET. NO MORE MESSIN AROUND”.

THEN MONDAY SHOWS UP AND YOU’RE ON FIRE!
YOUR FIRST MEAL IS PERFECT, SECOND MEAL IS GOOD SO YOU FIGURE AFTER WORKING SO HARD YOU’LL GIVE YOURSELF A TREAT.
MAYBE YOU ARE SOMEONE WHO CAN CONTROL YOURSELF AND ACTUALLY HAVE ONLY ONE SMALL TREAT. EVEN THOUGH YOU HAVE ONLY EATEN TWO HEALTHY MEALS.
FOR MOST PEOPLE IT WILL END UP A SUGAR WHIRLWIND FOR THE REST OF THE DAY, UNFORTUNATELY FOR MOST PEOPLE THIS MEANS STARVATION
FOR THE REST OF THE WEEK.

I DON’T KNOW WHERE THIS CAME FROM. THE IDEA OF STARVING YOURSELF TO COMBAT GORGING YOURSELF.
THEN AFTER STARVING YOURSELF FOR 3 HOURS, YOU TRY TO FIGHT ANY KIND OF INGESTION OF NUTRITION WHATSOEVER.
WHEN YOU BECOME SO HANGRY AFTER A STARVING YOURSELF YOU JUST GO CRAZY AND EAT EVERY SPEC OF SUGAR IN THE HOUSE.
NEXT MORNING YOU FEEL LIKE ABSOLUTE CRAP. YOU’RE SO UPSET AND DISAPPOINTED IN YOURSELF THAT YOU JUST END UP GIVING UP AGAIN.

DOES THIS RESEMBLE YOUR HEALTHY EATING JOURNEY?

THE ONLY PERSON WHO CAN CHANGE THIS CYCLE IS YOU.
NO DUMB ASS DIET FAD OR SOME AMAZING HOME GYM INVENTION WILL DO THAT FOR YOU.

UNTIL YOU DECIDE TO FUCK THE EXCUSES AND START ACTUALLY DOING, NOTHING WILL CHANGE.

TAKE CONTROL OF YOUR LIFE AND MAKE YOUR OWN DECISIONS.
STOP LETTING THE DIET AND SUGAR INDUSTRY MAKE YOUR DECISIONS FOR YOU!

METCON:

5 ROUNDS
5 OVERHEAD SQUAT @135/95
50 DOUBLE UNDERS

-REST 5 MIN-

DOUBLE KETTLE BELL COMPLEX:

20 MINUTE AMRAP WITH PARTNER.
YOUR REST IS WHEN YOUR PARTNER GOES.

10 SWINGS @55/35
8 CLEANS
6 REVERSE LUNGE RACK POSITION (3 EACH LEG WITH HEAVY WEIGHT, 6 WITH LIGHT)
4 JERKS

LET ME START BY SAYING IF YOU HAVE OR HAD CHOSEN TO RID YOURSELF OF THE DEVIL.
THIS IS OR WOULD HAVE BEEN ALMOST TWO MONTHS OF EATING HEALTHY!
DO YOU KNOW WHAT ONLY TWO MONTHS OF EATING HEALTHY CAN DO TO YOUR BODY?!?!

TIME PASSES ANYWAY, YOU CAN CHOOSE TO LOOK THE SAME AS IT PASSES OR YOU CAN CHOOSE TO MAKE A CHANGE.

MAYBE IT’S THE WHOLE GOAL SETTING THING. IF YOU DON’T HAVE A REASON TO EAT WELL, CHANCES ARE YOU’RE NOT GOING TOO.
SOMETIMES THE OBVIOUS REASON THAT’S RIGHT IN FRONT OF OUR FACES, ISN’T ENOUGH. THIS IS YOUR HEALTH I’M TALKING ABOUT.
MAYBE IF YOU GIVE YOURSELVES A DIFFERENT MORE IMPORTANT REASON, OTHER THAN YOUR HEALTH?

IF YOU WOULD LIKE TO JOIN MYSELF AND OTHERS BY NOT EATING SUGAR OR PROCESSED FOODS TILL MY SURGERY, YOU CAN TRY THAT FOR SOME
MOTIVATION??

NO SUGAR, NO PROCESSED FOODS AND NO CARBS OTHER THAN VEGETABLES (AND PAGELS OF COURSE) TILL
SEPTEMBER 14TH…

THEN YOU CAN SPLURGE.

JUST CHOOSE SOMETHING IMPORTANT TO YOU THAT WILL KEEP YOU MOTIVATED TO STAY ON TRACK.
ONCE YOU GET GOING FOR A COUPLE WEEKS IT’S VERY EASY.

GIVE YOURSELF A CHANCE TO SEE WHAT IT FEELS LIKE TO ONLY EAT HEALTHY FOODS.

ARE YOU NOT WORTH EVEN TRYING TO LIVE A HEALTHIER LIFE?
THIS IS SUCH AN EASY CHOICE, THERE SHOULD BE NO ARGUMENT WITH YOURSELF.

METCON:

5 ROUNDS
BENCH PRESS 8-12 REPS 55-60%
KETTLEBELL SWING 10 REPS 100/70

-REST 3 MIN-

WITH A PARTNER
RUN 400 METERS (12 LAPS TOTAL, 6 EACH)

YOUR PARTNER ALTERNATES BETWEEN PLANKS, SIDE PLANKS AND STATIC AIR SQUATS
PENALTY FOR DROPPING BEFORE YOUR PARTER RETURNS IS…
FOR EACH DROP 5 BURPEES AT THE END OF THE WORKOUT.

YOU CAN CHOOSE WHICH STATIC HOLD YOU WANT.