Blog entry 8 & 9! Also Fun Friday WOD!

Blog entry 9
God let me live the life you have planned for me. My daily prayer request.
6 hours of sleep. It’s about the norm these days. Shooting for 7 on a consistent basis, but by the time we get home from the Box & take Olivia a bath, feed Paris & ourselves, then write up the program for the next day & showers it’s already 10:30pm.
I made my wife a promise to shut everything down at that time. It’s only right. My family time is so important & I don’t want to miss one second of Olivia growing.
Training is going really well. I feel stronger everyday. Been working with a great training crew. Melissa, Belinda, Jacob, Jermaine, Gian, Ashely, Murii, Jose, Olivia & my beautiful wife. They keep me focused & for the most part laughing a lot during workouts.
Enjoyment is big. You have to really enjoy the good & not so good training days & really embrace it. Our group is a close group & we really enjoy each other. That’s keys. We keep it light hearted & fun. We also keep each other accountable.
Mobility is going amazing. Since rehabbing my piriformis & hamstring with acupuncture I also have incorporated Yoga weekly for the past several months. Core & stabilization has been on a all time high. I am thinking of adding another day of Yoga to the schedule. 2 times a week would be perfect. 1 time is all I can fit in right now.
Time to eat peeps. Remember to eat a lot of good food. Drink a lot of water & enjoy the journey. That’s what’s today message is about. Really enjoy Gods plan for you. It’s amazing how at peace my heart feels since the end of last year. I feel at peace. Knowing I have a great team & community of peeps that all have the same hunger & dream as me to help change the world.


My new way to warm up before the workout! IM FOCUSED MAN!!! In my Bar Don’t lie tee shirt that my big bro @jake_justy got me! The workout was brutal today! Vids coming up! Night class be ready! Fun Friday mix coming up!



Small daily improvements are the key to long term results. Fun Friday peeps!!!!! No TE PUNGA Skipping out on the beginning of Memorial Day fitness weekend.
SPANDEX KILLAS: Donovan “Dblock” working those ornaments!
Photo Cred: Cid Michael
Level 1: Fundamentals: Cleans
Metcon: 2 Rounds
KB Jams 1 minute per movement.
Core work RUSSIAN twist
Core work V-ups
KB Cleans (alt arm)
Core work side plank
KB Jerks
Core work flutter kicks
KB goblet squats
Core work high boat/low boat
Level 2: Strength: OH Squats 70,80,90 % of 1 RM 3x3x3
Partner WOD
20 min AMRAP
8 Strict HSPU
16 Hang Squat Snatches 135/95
24 Ring Dips
32 Hang Cleans
40 Dubs
** Partner buys in with 6 pistols each time they are tagged in.

Blog Entry 8
Woke up 4am like always ready to kick butt. Had a good rest day before & I was ready to destroy the workout. It was endurance day which is my jam but man did it kick my butt.
I like to do my endurance wods on a empty stomach at 6am with class & usually breath fire. I felt like I was on fire instead. It was a pretty rough WOD. 50 lunges burnt my legs out before the run & box jumps each round. I felt heavy on the run. Gained about 5lbs of mass. I weigh 175 now. Which is good getting stronger look fuller because of the muscle gain but man does it suck when you run. Felt like a tank on the concrete.

I think it was the shoes today. I wore my Nike cross bionics which are great for light wods but for running a big no no! How important is show wear?! All THE IMPORTANT! I have different shoes for different type of workouts, running, weightlifting & then a cross training shoe that could do alil of everything.

If you are suffering I would highly suggest these shoes: Nike lifters for weight lifting: solid, stable & flat to hold a lot of weight. Running: a pair of reebok sprints great for long distance, cross training: I love with my nano 4.0. I haven’t had a chance to try the metcons but I will soon test them out.
I plan on another 2 to 5lbs weight gain for strength purposes. I won’t let it effect the engine. Engine is still there but it will be fun to test out my fitness at this new weight. Time to eat! Still under calories I am hoping with proper food prep soon to be at 3,200 calories. People think they will get fat if they eat that much. It’s the opposite if you train hard you need the calories to repair & to feed the machine. If you don’t eat you will store fat & slow your metabolism down.
Still two a day workouts for most days. Strength train, wod it up in the morning & then at school accessory work. Things like chest, back, bicep & triceps. Working on these traditional lifts will help my OLY lifts. It’s all about the PUMP! LOL
Time to coach then yoga peeps! Love yall & God Bless.

Thank you God for allowing us another amazing day helping our community become healthier & happier. 6pm crew rocked it before yoga! Thank you to all our M.D.I. family for picking us to be your BOX.


Thank you God for allowing us another amazing day helping our community become healthier & happier. 6pm crew rocked it before yoga! Thank you to all our M.D.I. family for picking us to be your BOX. —- 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 CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

Thank you to my CrossFitting Yogis at M.D.I.! ELIZABETH did such an amazing job like she always does with getting all of us balanced & at peace while making sure our core is strong. High boat or low boat anyone? Drink lots of water & get some rest tomorrow is FUN FRIDAY!!!

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