CrossFit Syosset

On a side note…

GET YOUR FOOD LOG GOING ON CHATGPT!!!!

It helps a LOTTTTT!

It helped Amy realize she wasn’t eating enough protein and gave her a better understanding of how some of her food choices, including dates, were affecting her calorie intake while trying to lose a little chubbiness!

You don’t have to obsess over every calorie. Just pay attention to what you’re putting in your mouth!

LISTEN TO ME, IT’S SO FU**IN EASY!!!!!!!!!!
NO MORE SEARCHING FOR FOOD MEASUREMENTS, YOU JUST TELL CHAT WHAT YOU EAT!!!!

I KNOW WHAT I’M TALKING ABOUT!

FOR CHRIST’S SAKE, I’M A SCIENTIST!!!!

LTS | Longevity Through Strength/ Friday, October 9th
Leave a Comment / By Chris Isernio / October 8, 2026
Run 400
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 min x 5
Deadlift x 5
Bulgarian Split Squat x 8 ea.
Cross Body Swings x 10 ea.

5 sets x 10 reps of each
DB Hang Cleans 50/35
Alternating Reverse Lunges 50/35 (70% weight on the front leg, no bouncing)
Thrusters 50/35
Pull Ups
Hand-Release Push Ups
Ski 250/200 Before each round

LTS | Longevity Through Strength/ Friday, October 9th
Leave a Comment / By Chris Isernio / October 8, 2026

This is Michele Michelle Beckerman March crushing a farmer’s carry with two 53-pound kettlebells.

Besides tackling heavy-ass farmer’s carries, she deadlifts 250 pounds, back squats 185 pounds, does unassisted pull-ups, and knocks out burpees like a thoroughbred!

That’s what she is. A FU**IN THOROUGHBRED!

She could probably hold her own racing against the ponies at Belmont.

Michele is an absolute beast in the gym, and recently, she’s made a real effort to eat even better than she did before.

Over the past couple of months, she’s managed to completely change the shape of her body by eating MEAT, CHICKEN, FISH, EGGS, and LIFTING HEAVY S**T!

Michele likes to give some of the credit to being sick and not eating much.

I CALL BULLS**T!

Michele has been paying attention to what she eats, training consistently, and putting in the work. And the results speak for themselves.

She looks FU**IN INCREDIBLE!

And beyond all that, she’s just a wonderful person. She walks into the gym every day with a smile on her face and brings an energy that makes the place better for everyone.

Anyway, as I watched Michele carrying those heavy-ass kettlebells, I bellowed across the parking lot:

“YOU’RE SO FU**IN STRONG, YOU’RE NEVER GONNA DIE!”

“NO WAY YOU’RE ENDING UP IN SOME HOSPITAL BED WEARING A DIAPER AND DRINKING YOUR DINNER THROUGH A STRAW! EVERRRRRR!”

Without missing a beat, Michele yelled back:

“NO DIAPERS FOR LIFE!”

THAT’S IT! I said.

THAT’S THE NEW LTS SLOGAN!

NO DIAPERS FOR LIFE!!!!

Thanks, Michele, for the inspiration, the laughs, and for bringing your beautiful self into the gym every day.

LTS | Longevity Through Strength/ Wednesday, October 7th
Leave a Comment / By Chris Isernio / October 6, 2026
Turn ChatGPT or Grok into your personal nutrition & workout tracker in 3 easy steps:
1️⃣ Set the baseline: Open your AI app and enter your age, weight, height, body fat, and goal (lose, maintain, or gain weight). Ask it to calculate your daily targets and keep a running log of your calories and macros.
2️⃣ Log on the go: Just speak into the app throughout the day. Tell it exact meals (e.g., “3 eggs, 6 oz chicken breast, 1 cup of coffee with 1 tbsp half-and-half”) and exact workouts (exercises, sets, reps, weights, time).
3️⃣ Stay on track: Have it alert you when you’re close to your daily goals—no barcode scanning or clunky app menus required.
🔥 WEDNESDAY WORKOUT
Warm-Up: PVC mobility, squats, core stability (Cat-Camel, Bird Dog, McGill Curl-Ups).
34-Min EMOM (:30 ON / :30 OFF)
M 1–4: Row
(1 min rest)
M 6–9: Double KB Clean & Press
(1 min rest)
M 11–14: Bike
(1 min rest)
M 16–19: Double KB Sn**ch
(1 min rest)
M 21–24: Ski
(1 min rest)
M 26–29: Double KB Thruster
(1 min rest)
M 31–34: Overhead KB Sit-Up / AbMat Sit-Up
💪 Drop a comment if you’ve tried using AI for logging your nutrition!
Option 2: Ultra-Short / Reel Caption
Ditch the clunky calorie-tracking apps. 📱⚡
Use ChatGPT or Grok as your hands-free nutrition & workout log:
Give it your stats & daily goal (lose/maintain/gain).
Tell it to track your daily calories, macros, and training history.
Just speak into the mic whenever you eat or lift (e.g., “3 eggs, 6 oz chicken, coffee with half-and-half”).
No scanning barcodes. No manual searching. Just talk and let AI do the math.
🏋️‍♂️ WEDNESDAY WOD
34-Min EMOM (:30 on / :30 off)
M 1–4: Row
M 6–9: Double KB Clean & Press
M 11–14: Bike
M 16–19: Double KB Sn**ch
M 21–24: Ski
M 26–29: Double KB Thruster
M 31–34: Overhead KB or AbMat Sit-Ups
(1 min rest between rounds)

LTS | Longevity Through Strength/ Monday, October 5th

This is Diana Diana
Diana has been doing Crossfit for 20 years.
She’s a terrific person, can be a little moody sometimes but all and all she’s wonderful! Diana recently tightened up her diet.

Why?

Because her daughter is getting married this month, and looking great in her dress was more important to her than her late night snacks.

Diana had a strong enough WHY to make the uncomfortable choice.

Maybe that’s what you need if you’re stuck in an eating rut and can’t seem to stop the nightly ritual of standing in front of the refrigerator like you haven’t eaten in six weeks.

You don’t need another fad diet or some du***ss social media training routine, you need a better reason, you need to stop your fu**in bitching and start eating MEAT, CHICKEN, FISH, EGGS AND LIFTING HEAVY FU**ING S**T! IT’S SO FU**IN SIMPLE!
STOP WITH THE FU**IN SNACKS!! DRIVES ME FU**IN NUTS!

Diana is 60 years old and looks fu**in’ great!

Most 60 year old people look like they are 90 and knocking on death’s door.

Not Diana.

Why?

Diana seems to think some of it is just society and all the advancements we’ve made.

I say that’s pure bu****it and hogwash.

I DON’T THINK PEOPLE FULLY UNDERSTAND THE POWERFUL EFFECT THAT NUTRITION AND TRAINING HAVE ON THE BODY.
IT’S FU**IN PREVENTATIVE MEDICINE!!!!

HELLLLOOOOOOOO!!!!!!!!

IF YOU DON’T TRAIN AS YOU AGE, YOU LOSE STRENGTH, MUSCLE MASS, MOBILITY, FLEXIBILITY, BALANCE, COORDINATION.

AND YOUR FU**IN LIFE.

YOU SPEND DECADES DOING NOTHING AND IT COMPOUNDS, YEAR AFTER YEAR, YOU GET WORSE AND WORSE UNTIL YOU’RE WALKING HUNCHED OVER AND DRAGGING YOUR LEG LIKE SOME GIMP.

And then an injury happens.

That’s when you really see the difference.

People who have spent years doing nothing, eating like s**t, and avoiding anything physically difficult can get absolutely crushed by an injury that a stronger, healthier person would handle much better.

Go sit in a physical therapy office or a doctor’s waiting room for an afternoon, it’s like you’re walking amongst the living dead.
Actually, you don’t even need to visit an office, just look around you when you go out the house. Everyone’s a f

LTS | Longevity Through Strength/ Friday, October 2nd
Leave a Comment / By Chris Isernio / October 1, 2026

This is Amy and Larry testing their grip strength.

I’m not only posting them again because of their dedication and perseverance, I’m also posting them to redeem myself for the head-swapping picture earlier in the week—which I thought was absolutely hysterical, but some of us… not so much. Amy.

The heads on their bodies are actually their own.
Amy went to the doctor for her annual physical, and the doctor told her she is in phenomenal shape!

Her blood work is perfect, her muscle mass is stunning, her body fat is terrific, her bones are strong as f**k, her hair is curly and breathtaking, and her eyes are ocean blue!

The doctor said, “I wish all my patients would do exactly what you do. You’re 53 and have the numbers of a 23-year-old.” Or maybe she said she feels like she’s 23. Either way, Amy has been eating well and consistently training hard, and it shows!

Most women Amy’s age are asking someone to open a jar. Amy milks cows at sunrise, plows fields by hand, wrestles livestock into submission, kills and cooks her own food, carries 50-pound bags of chicken feed over her shoulders, and still has time to EAT WELL AND LIFT HEAVY S**T.
She follows the Golden Rule: EAT MEAT, CHICKEN, FISH, EGGS, AND LIFT HEAVY S**T!

Peter Parkinson’s is just a fu**in’ anomaly!

Even with his gift—and I say gift because he feels the gratefulness of life to an extent that most of us will never know—he lifts heavy weight five days a week and is still crushing WODs.

Because Larry has been lifting most of his life, he has been able to fight off this crap that’s fu**ing with him.

You never know what life will throw at you. Better to be strong enough to take on anything rather than suffer.

Most 53-year-old men without Parkinson’s are walking around sucking in their gut, pulling their pants up over their belly, and making a grunt every time they stand up.

The two of them are both great examples of why YOU NEED TO EAT WELL AND LIFT HEAVY S**T!!!

LTS | Longevity Through Strength/ Wednesday, September 30th
Leave a Comment / By Chris Isernio / September 29, 2026
“This is Jen, a.k.a. Ripped Jen”

Ripped Jen is not crying because she didn’t want to take a picture with me, that was only part of the reason.

She’s crying because she just found out that her favorite restaurant doesn’t use Bell & Evans chicken.

Apparently, they use the kind of chicken that spends its life packed into a coop with thousands of other chickens, eating cheap feed and living in conditions that would make you never want to order chicken again.

Ripped Jen is yet another example of what happens when you EAT WELL & LIFT WEIGHTS CONSISTENTLY.

How’d she get the name Ripped Jen?

Because this is what happens when you LIFT HEAVY S**T AND EAT WELL.

You look ripped, strong, and healthy.

You do nothing but cardio and eat lettuce all day, and you end up looking emaciated, gaunt, and like you’ve been on a hunger strike for decades.

I’d tell you Ripped Jen’s age, but the last time I did, I got in trouble.

(She’s 55.)
She even told me a story about how her training carried over into her everyday life.

She specifically forbade me from telling the story…

But I can tell you that it ended with her hanging from an 8-foot fence for a substantial amount of time.

Hanging.

Grip strength.

Sound familiar?

That’s right—grip strength is strongly associated with longevity and healthy aging.

How did she accomplish this amazing feat?

She does pull-ups every fu**in’ day!!!!

She’s gonna live FOREVERRRRRRR.

Imagine someone who doesn’t train trying to hold up their own body weight for a couple of minutes.

Impossible—even if they were hanging over a fire pit.

YOU NEVER KNOW WHAT LIFE IS GOING TO THROW AT YOU.

YOU NEED TO LIFT HEAVY S**T AND EAT WELL IF YOU WANT TO KEEP LIVING AN ACTIVE LIFE WELL INTO YOUR 80s AND 90s.

LTS | Longevity Through Strength/ Tuesday, September 29th
Leave a Comment / By Chris Isernio / September 28, 2026
I went to see a friend of mine in a nursing home and rehabilitation center this past weekend, he died Sunday morning. I figured out why, check out what they were feeding him and everyone in there.

These are the ingredients in this poisonous cocktail:

Water, corn maltodextrin, sugar, canola and corn oils, milk protein concentrate, and soy protein isolate.

It also contains smaller amounts of vitamins and minerals, natural and artificial flavors, nonfat milk, soy lecithin, cellulose gel, cellulose gum, salt, and carrageenan.

It contains milk and soy.

Corn maltodextrin is a HIGHLY PROCESSED CARBOHYDRATE.

CANOLA AND CORN OILS ARE REFINED AND HIGHLY PROCESSED.

WE ALL KNOW WHAT EXCESSIVE SUGAR CONSUMPTION CAN DO.

SOY PROTEIN ISOLATE IS ALSO HIGHLY PROCESSED.

Soy lecithin, cellulose gel, cellulose gum, and carrageenan are used as emulsifiers, thickeners, and stabilizers. Some of these ingredients have also raised questions about their effects on the gut, particularly when consumed regularly.

So why are we giving products like this to people who are trying to recover?

The answer is usually that they’re convenient and calorically dense.

So apparently, if you’re healthy, we’re constantly told to avoid highly processed foods…

But once you’re sick and trying to recover, suddenly highly processed nutrition becomes the answer. 🙄

Makes perfect sense.

Ya know what makes more sense? Abbott is a pharmaceutical company.

I would have much rather they fed him co***ne so he could have at least enjoyed his last days.

This crap seems like something you would give to someone you were trying to make sicker, just so they can squeeze more money out of the insurance company.