Chris Isernio

***THE GYM WILL HAVE TWO CLASSES TODAY, MONDAY THE 31ST.
CLASSES WILL START AT 8:30 AND 10AM.

***WE’LL BE DOING THE “MEMORIAL DAY MURPH WOD”.
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
RUN 1 MILE
THIS HAS BEEN AN ONGOING TRADITION SINCE WE OPENED IN 2007, LIKE EVERY OTHER “HERO WOD” WE DO, YOU SHOULD BE MODIFYING THE WORKOUT SO THAT YOU ARE ABLE TO PERFORM THE WORKOUT IN A DECENT TIME, AROUND 45 MINUTES.
YOU CAN CHANGE THE AMOUNT OF REPS, SETS OR AMOUNT YOU RUN TO MODIFY, COMPLETING 3, 6, 9 REPS INSTEAD OF 5,10,15 REPS.
IT’S UP TO YOU, THERE’S NO NEED TO KILL YOURSELF, IT’S A WORKOUT NOT A TORTURE SESSION.

***SO, THIS COMES UP EVERY YEAR. RANGE OF MOTION SEEMS TO BE AN ISSUE DURING THIS WORKOUT.
IF YOU FIND YOURSELF NOT BEING ABLE TO COMPLETE FULL RANGE OF MOTION THEN LOWER THE REPS AND DO
THEM CORRECTLY. IT DOESN’T MAKE SENSE TO DO THE WHOLE WORKOUT WITH POOR RANGE OF MOTION.
FIRST AND MOST IMPORTANTLY, WE ARE PERFORMING THIS WORKOUT TO HONOR A FALLEN HERO!
THAT ALONE SHOULD FORCE YOU TO DO EVERYTHING PERFECT, YA KNOW CAUSE WE’RE STILL ALIVE AND HE’S NOT.
REMEMBER THAT WHEN YOU DON’T COMPLETE FULL RANGE OF MOTION. REMIND YOURSELF WHY YOU’RE HERE TODAY PERFORMING THIS WORKOUT.
EVERYONE WEARING A VEST SHOULD BE DOING EVERYTHING PERFECTLY FOR THE WHOLE WORKOUT.

***GYM IS BEING CLEANED AFTER THE WORKOUT TOMORROW FROM 2-5PM.

YOGURT 8:30AM TODAY, IF YOU HAVEN’T TRIED IT YET, GIVE IT A SHOT.

THIS MONDAY WE’LL BE HAVING TWO CLASSES FOR THE MURPH WORKOUT (8:30 and 10am)
PLEASE BE READY TO GO AROUND THE START TIME.
THE MURPH SHIRTS!

I’m sure everyone is up to date on the latest in technology advancements. 
I need everyone if you have not already pay for your shirts thru Venmo.  If you do not have Venmo you can use ApplePay. 
We do not want to deal with collecting cash and who paid and who did not on day of event. 
Thank you!

Venmo: @Rachel-Rosenfeld-12
Apple Pay: 646-221-8765
*please text name when paying*

greg rosenfeld
646.221.8765

LIFT:

BENCH PRESS
3 REPS EVERY MINUTE
FOR 8 MINUTES

METCON:

5 ROUNDS
15/10 CALORIES ON BIKE
10 BURPEES

REMEMBER, YOGA IS FRIDAY THIS WEEK AT 8:30AM.

THE GYMNASTICS CLASS WILL START ON JUNE 2ND AT 6:30PM.

ALONG WITH THE SUBTRACTION OF SUGAR FROM YOUR DIET, MAYBE TRY SOME FASTING ON RANDOM DAYS.
YOU DON’T HAVE TO BE ON A FASTING PROGRAM TO START FASTING, YOU CAN JUST THROW IN FASTING DAYS WHEN YOU
WANT TOO.
BESIDES LOSING BODYFAT, RIDDING YOUR BODY OF INFLAMMATION, AND GETTING MORE QUALITY SLEEP; FASTING ALSO
REDUCES INSULIN RESISTANCE.
WHEN YOUR BODY IS INSULIN RESISTANT, YOUR BODY REQUIRES MORE INSULIN TO LOWER YOUR BLOOD SUGAR LEVEL.
WHEN YOU ARE INSULIN SENSITIVE YOUR BODY SECRETES LESS INSULIN DOING THE SAME JOB.
YOU DON’T WANT INSULIN FLOATING AROUND IN YOUR BLOOD STREAM!
HIGH INSULIN IN YOUR BLOOD STREAM CAUSES HIGH BLOOD PRESSURE, OBESITY AND CANCER, THIS IS BAD.

IS THIS ENOUGH TO MAKE YOU STOP EATING SUGAR AND WREAKING HAVOC ON YOUR BODY?
THINK ABOUT THIS EVERY TIME YOU EAT A BIG CARB MEAL. YOUR INSULIN SPIKES, AND JUST LIKE EVERY OTHER THING YOUR BODY GETS USED TOO, IT ALSO GETS USED TO HAVING HIGH INSULIN LEVELS, THEREFORE CAUSING YOUR BODY TO NEED MORE AND MORE INSULIN. UNTIL IT’S TOO LATE.
STOP EATING SUGAR!

LIFT:

SLRDL
5 X 8 REPS

METCON:

500m Row
100’ Handstand Walk (Sub for Handstand walk, either shoulder taps or static handstand hold)
50 GHD Sit Up
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
500m Row

THIS WEEK WE’LL ONLY BE HAVING THE YOGA CLASS ON FRIDAY AT 8:30AM.
NOW, BACK TO THE SUBJECT OF SUGAR. IF ANYONE HAS TRIED TO STOP THE SUGAR TRAIN, YOU MAY EXPERIENCE SOME WITHDRAWLS FROM
NOT HAVING ANY SUGAR, (DOESN’T THAT RIGHT THERE… WHAT I JUST SAID MAKE YOU THINK THIS STUFF MIGHT BE BAD FOR ME?)
I KNOW, YOU MAY ACTUALLY SAY THAT EXACT SENTENCE. BUT IT’S JUST NOT ENOUGH TO GET YOU TO STOP EATING IT.
THAT’S WHY YOU HAVE TO COME UP WITH AN ASSOCIATION WITH SUGAR THAT WILL STOP YOU FROM EATING IT.
YOU NEED TO KNOW HOW BAD SUGAR IS FOR YOU AND REALIZE IT IS KILLING YOU BEFORE YOU CAN ACTUALLY MAKE THE CHANGE.
THINK ABOUT “WHY” YOU HAVE TO EAT SHITTY FOODS.
“I DON’T HAVE TO EAT IT, I LIKE THE WAY IT TASTES” IS THAT WHAT YOU’RE THINKING? YOU’RE RIGHT, IT DOES TASTE GREAT. THESE COMPANIES
HAVE THESE CEREAL RECIPES DOWN PAT! THEY KNOW EXACTLY HOW MUCH SHIT TO PUT IN THE CEREAL THAT’S GONNA MAKE YOU SAY “HMM, THAT TASTE REALLY GOOD, I DON’T HAVE TO EAT IT, I KNOW IT’S BAD… BUT IT TASTES GREAT!”
THESE MOTHER FUCKERS ARE MAKING A SHITLOAD OF MONEY OF EVERYONE’S GLUTTONY!
HOW’S THAT MAKE YOU FEEL! MAKES ME FEEL LIKE A PATHETIC HUMAN, THAT SOMEONE CAN HAVE THAT CONTROL OVER ME. THAT THEY HAVE FIGURED OUT A WAY TO TAKE MY MONEY AND MAKE ME THINK I’M ACTUALLY BENEFITTING FROM THIS TRANSACTION, OTHER THAN THAT OF MY OWN EXCESSIVE HABITS.

YOU CONTROL WHAT YOU PUT IN YOUR MOUTH, YOU KNOW GOOD FOOD FROM BAD.
IF YOU ARE OVERWEIGHT IT’S 1000% YOUR FAULT.
SO, ONLY YOU CAN SAY “FUCK YOU” TO THE SUGAR BARONS AND CHANGE YOUR EATING HABITS.
NOW YOU’RE SAVING MONEY, TAKING MONEY FROM THE MAJOR SUGAR DEALERS AND… GETTING HEALTHIER !!!

METCON:

5 SETS TOTAL
{RUN 400
3 SETS OF:
“CINDY”
RUN 400}
REST 2 MINUTE

YOGA INFORMATION:
THIS WEEK YOGA WILL BE THURSDAY AT 6:30PM, NOT ON WEDNESDAY.
IF YOU HAVE NOT DONE YOGA BEFORE, YOU SHOULD TRY IT. IT REALLY MAKES A DIFFERENCE IN HOW YOU FEEL WHEN YOU ARE MORE LIMBER AND FLEXIBLE. THINK ABOUT WHAT YOUR BODY IS GOING THROUGH ALL DAY IF YOUR TIGHT. YOU’VE GOT DIFFERENT MUSCLES PULLING DIFFERENT WAYS AS OPPOSED TO BEING LOOSE AND UNBALANCED. WORKING OUT WHEN YOU’RE TIGHT IS ASKING FOR AN INJURY.
YOUR BODY WILL ALWAYS COMPENSATE TO GET THE TASK DONE BUT IN THE END IT’S GOING TO BREAK.
TRY IT, I BROUGHT YOGA IN TO HELP YOU ALL STAY HEALTHY. C’MON, HELP YOURSELF GET HEALTHIER.

ALRIGHT, WE’RE GOING TO BE STARTING SOME CLASS TIMES. WHEN I SAY STARTING CLASS TIMES THIS IS WHAT I MEAN; I AM STARTING THE WARM UP AT THE CLASS TIME, DO THE BEST TO SHOW UP AT THESE TIMES. IF YOU CAN’T AND NEED TO GO AGAINST THE GRAIN, JUST EITHER JOIN IN THE CLASS OR DO YOUR OWN THING OUT OF THE WAY OF THE CLASS. AFTER THE WARM UP, WE’LL MOVE TO THE LIFT, METCON AND THEN STRETCH.
IF YOU DON’T WANNA STRETCH CAUSE YOU CAN GIVE TWO SHITS IF YOU POP YOUR HAMSTRING NEXT TIME YOU RUN THEN, NO NEED TO STRETCH. YOU CAN DISMISS YOURSELF. IF YOU CARE ABOUT YOURSELF AND WANT TO LIVE A LONG HEALTHY LIFE, I’LL SEE YOU DURING THE STRETCH.
HERE’S THE CLASS TIMES SO FAR:
6, 8:15, 9:30 AND 10:30AM.
4:30 AND 5:30PM.
IF YOU ARE LIFTING OR DOING SOMETHING ELSE DURING CLASS TIMES THAT’S FINE, JUST FIND A SPOT. IF YOU’RE SNATCHING AND CLEANING AND YOU DON’T NEED A SPOT ON THE RIG, MOVE SOMEWHERE AWAY FROM THE RIG.

***MOST LIKELY WE WILL BE MOVING THE WEDNESDAY YOGA CLASS TO THURSDAY FOR GOOD.
WEDNESDAY NIGHT AT 6:30 WILL BE FOR A GYMNASTICS CLASS. JUNE 2ND WE’LL BE STARTING A GYMNASTICS CLASS ONCE A WEEK ON WEDNESDAY’S.
THE CLASS WILL CONSIST OF WORKING ON ALL GYMNASTICS MOVEMENTS, MUSCLE UPS, HANDSTANDS, WALKING HANDSTANDS, RING WORK, ETC…
THE CLASS IS TAUGHT BY A FORMER NATIONAL GYMNASTICS COACH, AND SHE HAS A THICK RUSSIAN ACCENT SO SHE REALLY PLAYS THE PART WELL.
WE NOW HAVE 5 DIFFERENT MODALITIES TO CHOOSE FROM, CROSSFIT, RUNNING, OLYMPIC LIFTING, AND YOGA CLASSES.***

BEING HEALTHY AND FIT IS COVERING ALL ASPECTS OF FITNESS, NOT JUST LOOKING GOOD (WHICH HAS NOTHING TO DO WITH FITNESS).
TRY TO BALANCE YOUR FITNESS BY JOINING IN DIFFERENT CLASSES.
WE’LL BE OFFERING MORE CLASSES OVER TIME. TAKE ADVANTAGE OF THEM, WORK ON YOUR HEALTH.

THE HEALTH YOU’VE BEEN GIVEN IS A GIFT. DON’T TAKE IT FOR GRANTED, TRUST ME, IT COULD BE TAKEN FROM YOU AT ANY MINUTE.
SOME PEOPLE DON’T EVEN GET A CHANCE TO ENJOY WHAT IT IS TO BE HEALTHY.
WE’VE ALL BEEN GIVEN SOMETHING SPECIAL, IT’S IRRESPONSIBLE TO TREAT YOUR GIFT POORLY.
BEING HEALTHY AND FIT REQUIRES YOU TO EAT WELL AND EXERCISE. YOUR EXERCISE SHOULD CONSIST OF FLEXIBILITY TRAINING, STRENGTH TRAINING,
CARDIO TRAINING (THAT’S TRAINING THE THREE METABOLIC PATHWAYS, NOT JUST ONE), YOUR BALANCE AND COORDINATION.
THINK ABOUT WHAT HAPPENS WHEN PEOPLE GET OLD AND FALL! IT’S CRAZY, THEY BREAK THEIR HIPS AND ALL OF A SUDDEN THEIR CLOSE TO DEATH.
YOU CAN’T AFFORD NOT TO WORK ON YOUR HEALTH.

LIFT:

DEADLIFT
5 X 5
EVERY 90 SECONDS
WHEN WE DEADLIFT, YOU ARE FOCUSING ON YOUR MIDLINE STABILITY, FOCUSING ON KEEPING YOUR TORSO STAYING TIGHT AND WORKING OFF YOUR HIPS
TO MOVE THE WEIGHT.
YOU’RE NOT JUST MOVING AS MUCH WEIGHT AS YOU CAN WITH NO REGARD FOR FORM AND TECHNIQUE.

METCON:

3 ROUNDS
RUN 400
30 WALL BALL SHOTS @20/14
30 KETTLEBELL SWINGS @70/55 (SWINGS SHOULD BE 100% EFFORT FOR EACH REP. SWINGS DO NOT APPLY LETTING THE BELL THROW YOUR BODY FROM FRONT TO BACK WITH NO CONCERN FOR POSTURE. KEEP MIDLINE TIGHT AND FOCUS ON SQUEEZING YOUR GLUTES AND QUADS TO REACH FULL EXTENSION.)

LIFT:

BACK SQUAT
20 REPS
ADD 5LBS FROM LAST WEEK

METCON:

10-9-8-7-6-5-4-3-2-1
PULL UP
CLEAN AND JERK @155/105

LET’S TALK ABOUT EATING WELL AND MAKING IT PART OF YOUR DAILY LIFE.
I THINK ASSOCIATING POOR CHOICES OF FOOD AS HARMFUL TO YOUR BODY AS OPPOSED TO
ASSOCIATING POOR FOOD WITH THE MOST BREATHE TAKING DAY ON THE BEACH.
RIGHT NOW WHEN MOST OF US THINK OF DELICIOUS WE THINK OF SOMETHING THAT TASTES GREAT, MAINLY SOMETHING WITH SUGAR IN IT.
YOU NEED TO TURN THAT AROUND AND THINK OF HEALTHY FOODS AS A DAY AT THE BEACH.
LISTEN, IF YOU CAN ASSOCIATE POOR FOOD WITH POOR HEALTH ISSUES AND ACTUALLY BELIEVE AND UNDERSTAND WHAT THOSE TYPES OF FOODS ARE DOING TO YOUR BODY, IT WILL BE EASIER TO CHANGE HOW YOU FEEL ABOUT FOOD.
THINK ABOUT WHAT SUGAR CAN DO TO YOU IF ABUSED, HIGH BLOOD PRESSURE, DIABETES AND WEIGHT GAIN TO NAME A FEW.
BUT YET WE WILL STILL EAT IT, CRAZY RIGHT.
THINK ABOUT HOW STRONG THE FEELING OF EATING SUGARY FOODS IS KNOWING THAT THEY ARE KILLING YOU BUT WE EAT THEM ANYWAY.
IT’S LIKE SMOKING RIGHT, NO MATTER HOW MUCH PEOPLE ARE EDUCATED ON HOW BAD CIGARETTES ARE FOR YOU PEOPLE STILL SMOKE.
PEOPLE WILL GO TO THE GYM AND EXERCISE TO BE HEALTHY BUT WHEN IT COMES TO EATING, THEY’LL DESTROY THEIR INSIDES AND EAT SHIT.
CHANGE YOUR MIND ABOUT THE TYPES OF FOODS YOU EAT AND HOW YOU FEEL ABOUT THEM AND THAT WILL MAKE IT MUCH EASIER TO EAT WELL FOR LONG PERIODS OF TIME.

LIFT:

BENCH PRESS
5 X 3
PAUSE FOR 1 SECOND AT THE BOTTOM

METCON:

21-15-9
POWER CLEAN @165/115
BURPEE

YOGA, TONIGHT AT 6:30PM.
IT’S $20 A CLASS. IF YOU ARE HAVING TROUBLE WITH YOUR POSTURE IN CERTAIN POSITIONS WHEN LIFTING, YOU SHOULD BE IN THIS CLASS.
I DIDN’T BRING YOGA HERE FOR ONLY MEMBERS WHO LIKE DOING YOGA, I BROUGHT IT FOR EVERYONE WHO SUCKS AT FLEXIBILITY.
IF YOU HAVE ANY ISSUES WITH YOUR, SQUAT, DEADLIFT, OVERHEAD WORK, OR EVEN SITTING UPRIGHT, YOU SHOULD BE TAKING THE CLASS.
FITNESS ISN’T JUST ABOUT LOOKING GOOD NAKED. FITNESS IS ABOUT BEING HEALTHY, AND EVERYONE WHO CAN’T HIT THEIR POSITIONS WHILE LIFTING, FOR EXAMPLE, NOT BEING ABLE TO HIT THE BOTTOM OF A DEADLIFT WITHOUT ROUNDING YOUR BACK, YOU SHOULD BE WORKING ON YOUR FLEXIBILITY.SO, SO, FOR THOSE OF YOU THAT KNOW THEY NEED TO DO THIS, DO IT.

LIFT:

HIP THRUSTS
5 X 12 WITH MODERATE WEIGHT

METCON:

FOR TIME:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push Ups
30 GHD’s
THIS WORKOUT IS DESIGNED TO BE FAST, SO MODIFY THE WORKOUT AS YOU NEED TO KEEP MOVING.
FOCUS ON YOUR KNEES BEING LOCKED AND USING YOUR HIP FLEXORS TO ROCKET YOURSELF TO THE TOP (NOT YOUR ABS).
THIS MOVEMENT IS PRIMARILY A HIP FLEXOR MOVEMENT. SO USE THEM.

WHEN YOU’RE DONE WITH THE WORKOUT, BALANCE YOURSELF OUT BY STRETCHING OUR YOUR CORE AND YOUR HIP FLEXORS, DON’T LET THEM SIT AFTERWARDS AND TIGHTEN UP ON YOU.
WITH THE PUSH PRESS, FOCUS ON KEEPING YOUR CORE TIGHT AND YOUR BACK UPRIGHT IN A NEUTRAL SPINE POSITION.
USE YOUR LEGS TO GET THE WEIGHT OFF YOUR SHOULDERS AS MUCH AS POSSIBLE.

I’LL BE MAKING MY FIREWORK TRIP SOON.
IS EVERYONE GOING TO THE PARTY?
I’M GOING TO BLOW A FUCKING CRATER IN THE KERKERS’ BACKYARD, YOU DON’T WANNA MISS THIS SHIT.
SPOKE TO THE CHINESE GOVERNMENT MYSELF TO ALLOW MY SHIPMENT OF MORTARS IN THE COUNTRY.

YOGA TONIGHT AT 6:30PM.
ONLY YOGA FROM 6:30 TILL 7:30PM, NO OTHER TRAINING.

RUN 1 MILE
WITH A PARTNER, FOR 25 MINUTES ALTERNATE BACK AND FORTH BETWEEN
TWO KETTLEBELL COMPLEX (45/26)
10 DOUBLE SWINGS
08 CLEANS
06 FRONT SQUAT
04 JERKS
COMPLETE THE ROUND BEFORE ALTERNATING
THEN RUN 1 MILE

RUN THE MILE TOGETHER
MAKE SURE TO KEEP YOUR MIDLINE STABLE DURING THE COMPLEX.
AS A MATTER OF FACT MAKE SURE YOU KEEP YOUR MIDLINE STABLE NO MATTER WHAT YOU’RE DOING!
FOCUS ON KEEPING YOUR CORE TIGHT THROUGHOUT YOUR DAY. TAKE NOTICE OF YOUR CORE EVERY TIME YOU MOVE YOUR BODY.
GETTIN IN AND OUT OF THE CAR, PICKING SOMETHING UP, WALKING WITH YOUR GROCERIES, ETC…
KEEP TIGHT DURING YOUR DAILY ROUTINES AND SAVE YOUR SPINE FROM UNDO STRESS.

LIFT:

DEADLIFT:
5 X 5 @75%

METCON:

20 MINUTE
EVERY MINUTE ON THE MINUTE
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

MODIFICATION:
3 PULL UPS
7 PUSH UPS
10 AIR SQUATS