Day 3 Blog Entry! Fun Friday WOD of the Day! Yoga Thursday!

Day 3 Blog entry: Got some decent sleep last night. Olivia didn’t wake up every 2 hours so I got about 6 hours of sleep. Still not that great I wish I could get 7 to 8 but that won’t happen for a while because the way my baby girl is set up! LOL!
I hit close to 2800 calories yesterday felt good. I didn’t crash at the end of the day like I usually do. I could tell that from yesterdays billion pullups that it did effect my pull on the heavy squat cleans this morning. Biceps are tender. Put some bio freeze on it & I was ready to rock!
Teach programmed 90% heavy squat clean singles for 3 of course starting at 70% & building up. I’m blessed to be able to pull some decent weight off the floor because at the end of last year I think I strained my hammies & had to rehab & fight through a lot of pain. I couldn’t pull any weight off the floor without dropping to my knees. From battling through I caused a small hitch in my clean pull which I’m re programming technique with my WOD bro Jacob & Camargo the weightlifting GURU! With the help of the Amazing Dr.D acupuncture & cupping & our Yogi master ELIZABETH. I have been able to clang & bang again pain free. It’s mental now for me because I lost some serious strength from not being able to deadlift off the floor. I’m building the strength & confidence back up & working deadlifts 2 times a week.
In the video I hit all my heavy singles then went for a fun 245lb clean complex without dropping the bar. 1 full squat clean into a hang hip squat clean. I didn’t want to do a full hang past the knees because I wanted to make it tougher & really work speed under the bar. Hang cleans are my JAM!
Going for at least 2400 calories today it’s just so much food! LOL I got to get use to it. My body needs fuel.
I want you to see that I struggle through some mental battles & fought back from injury & so can you. God Bless peeps! THE QUADS ARE ON ALL TIME FLEEK RIGHT NOW!

Video:

Day 3 Blog entry: Got some decent sleep last night. Olivia didn't wake up every 2 hours so I got about 6 hours of sleep. Still not that great I wish I could get 7 to 8 but that won't happen for a while because the way my baby girl is set up! LOL! I hit close to 2800 calories yesterday felt good. I didn't crash at the end of the day like I usually do. I could tell that from yesterdays billion pullups that it did effect my pull on the heavy squat cleans this morning. Biceps are tender. Put some bio freeze on it & I was ready to rock! Teach programmed 90% heavy squat clean singles for 3 of course starting at 70% & building up. I'm blessed to be able to pull some decent weight off the floor because at the end of last year I think I strained my hammies & had to rehab & fight through a lot of pain. I couldn't pull any weight off the floor without dropping to my knees. From battling through I caused a small hitch in my clean pull which I'm re programming technique with my WOD bro Jacob & Camargo the weightlifting GURU! With the help of the Amazing Dr.D acupuncture & cupping & our Yogi master ELIZABETH. I have been able to clang & bang again pain free. It's mental now for me because I lost some serious strength from not being able to deadlift off the floor. I'm building the strength & confidence back up & working deadlifts 2 times a week. In the video I hit all my heavy singles then went for a fun 245lb clean complex without dropping the bar. 1 full squat clean into a hang hip squat clean. I didn't want to do a full hang past the knees because I wanted to make it tougher & really work speed under the bar. Hang cleans are my JAM! Going for at least 2400 calories today it's just so much food! LOL I got to get use to it. My body needs fuel. I want you to see that I struggle through some mental battles & fought back from injury & so can you. God Bless peeps! THE QUADS ARE ON ALL TIME FLEEK RIGHT NOW! #liveasanexample #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #nalgaprobs #spandexkillas #ptsmade #npti #mrpts #metconicon

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

FUN FRIDAY!!! Brought back DJING LIVE for all classes every Friday!!! I had to spice up Frodays & come out of Dj retirement! The CrossFit M.D.I. community loved it!!! On top of that Dj Funk Master Olivia Lynn came out to spin some tunes as well!!! Teach them young!!!! I love what I do!!! Any song request let me know! We will be DJING live all classes every Friday!

Video:

FUN FRIDAY!!! Brought back DJING LIVE for all classes every Friday!!! I had to spice up Fridays & come out of Dj retirement! The CrossFit M.D.I. community loved it!!! On top of that Dj Funk Master Olivia Lynn came out to spin some tunes as well!!! Teach them young!!!! I love what I do!!! Any song request let me know! We will be DJING live all classes every Friday! —- Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY! Did you know your membership to CrossFit M.D.I. Gives you unlimited classes that includes Yoga Thursday's & our new Preserving the Strength barbell club!** WOWZERS! Mind blown! Monday-Friday Classes: Mornings: 6am Level 1 & 2 9am Level 2 only —- Nights: 5pm, 6pm & 7pm Level 1 & 2 Wednesday: 8pm PTS Barbell Club Thursday 7pm: YOGA ONLY —- Saturday Classes: 9:30am Level 1 & 2 11am-12pm: PTS Barbell Club —- Sunday: PTS Barbell Clubz 8am-9am Special Offer: First class is free!!! First Month SPECIAL! CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Twitter: @luisptslopez Yelp: CrossFit MDI #thebabyfacedon #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #mrpts #thequadfather

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

Let your life mean something. Become an inspiration to others so that they may try to do more and to become more than they are today.
M.D.I. Of the Day 5/15/15
Level 1: Fundamentals: squats/press
—-
15 min amrap
15 burpee box jumps
15 push-ups
15 Sit-ups
—-
10min amrap
20 Single unders
20 deadlifts
—-
Level 2: Mobility: Lacrosse Ball, Bands, Pvc
——-
Strength: Squat Cleans 3x3x3 70,80,90 % of 1 RM
——-
15 min EMOM
3 HSPU
4 Box Jumps
5 Wall balls

www.crossfitmdi.com
http://www.crossfitmdi.com

YOGA THURSDAYS at 7pm with our amazing Yogi instructor & LuLu Lemon ambassador ELIZABETH BLIACH. NO TE PUNGA NOT SUPPLE!
Yoga provides you with flexibility, strength, faster recovery, improved mental strength, and an overall better performance. By pairing CrossFit and yoga our community can improve their:
Flexibility
Breathing
Balance
Body awareness
Agility
Alignment
Injury prevention

www.crossfitmdi.com
http://www.crossfitmdi.com

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