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Monday WOD & Blog #17

Blog Entry 17
Operation keep an engine at 180lbs in full effect! So it’s Monday & I was able to get back to 180 over the weekend. Weighed in this morning at 180lbs. Perfect time to test & build engine at that weight.
I feel solid at this weight. The mass is very noticeable at my height. The strength at that weight feels amazing. Let’s see how the inning goes.
Tested the run today. 2 months ago at 162lbs I hit a personal record on the mile run at 5:51! I knew it would be tough to get close to that again at 180lbs but to my surprise, I came in at 6:28 at that weight & felt like I could have went faster. I went at a medium pace because I didn’t want to destroy myself before the butt kicker of a chipper.
Chipper included over head squats, sit-ups, dubs & box jumps & my least favorite movement the sumo dead light high pull. I was able to move at a good pace through the WOD & finished it way under the time cap. Caught a nasty cramp after the 50 sit-ups. I got to control the breathing at this weight during the WOD.
Once you lose your breathing rhythm is can be tough to recover from there because your heart rate is going out of control. If you don’t control it it will destroy your workout. It’s a mental game. I coach myself through each movement. I see how each rep feels. If my body & form felt good each rep & how fluid & consistent I hit my numbers.
Try it out in your next WOD really go in game plan how you want to attach each movement. Pick strategic breaks. Don’t just go red line crazy & poop out half way in. That’s a great tip to try & hope you give it a whirl.
Hitting up some body building work at school then heavy squats later. Must keep the food going. Still tough because of schedule but I’m managing ok. Until next time peeps. Heart your faces!

Shoulda, coulda, and woulda won’t get it done. By becoming a little better each and every day, over a period of time, you will become a lot better. Let us help you get there daily!!! Healthy & Happy is our goal! Preserving the Sexy is the Motto! CrossFit M.D.I. is the movement!
**Photo Cred** The one & only @ltevebaugh
M.D.I. Of the Day: 6/1/15
Level 1:
Fundamentals: Squat series
—-
Metcon: mini regional chipper
1 mile run
25 KB over head squats
50 butterfly sit-ups
300 double unders
25 KB SDHP
25 box jumps
Level 2:
Front & Back Squats 5x3x1 75,85,95% of 1RM
—-
Metcon: mini regional chipper
1 mile run
25 over head squats 115/85
50 butterfly sit-ups
100 double unders
25 SDHP 115/85
25 box jumps
—-

6am morning crew brought it this morning!!!! All types of squats happened today! Front! Back! Over Head! Operation Nalgas grow! Did you miss out on operation grow the booty this morning? No worries! We still have 9am, 5pm, 6pm & 7pm peeps! No TE PUNGA missing out on a Monday WOD!

Video:

6am morning crew brought it this morning!!!! All types of squats happened today! Front! Back! Over Head! Operation Nalgas grow! Did you miss out on operation grow the booty this morning? No worries! We still have 9am, 5pm, 6pm & 7pm peeps! No TE PUNGA missing out on a Monday WOD! —- 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 —- Fundamentals course: Monday, Wednesday & Friday all class times. 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

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Blog Entry 16
Rest Day! Much wanted & appreciated family time. No better feeling and sweeter moment as a father to have your daughter fall asleep on your chest.
SATURDAY Recap: I got in 2 workouts with our training team. A Metcon & finished with a spicy thruster ladder. Pretty exciting to see our competition team grow. Straight after went into coaching an epic 9:30am class that came out to work.
Sunday was sleep in day for us. Sleep in for me is 8am. Yes 8am! Compared to waking up daily at 4am. 8am is a treat.
Nothing special on the food side. I was in the mood for a huge bowl of cereal & grilled Sriracha wings what a combo! Moved it over from the bed to the sofa where I got to see such an inspirational workout day from Julie Foucher who got injured yesterday at Regionals & still stayed & completed the 3 day comp.
Did some relaxation in the pool with my Olivia Lynn. It was so fun to see my lil ladies face light up in her new baby bikini & pool floaty! I plan on finishing some office paper work while enjoying watching some more Regionals wods & cereal. smile emoticon have a blessed day peeps. Tomorrow training gets taken to another level!!!! Wait to see! Also our strong coaching team is in full effect times 10!!! So excited about all these new upgrades to our BOX.

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