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Here at CrossFit M.D.I. Our coaches, staff & community believe in you.

Sometimes in your life you will meet people that will expect greatness from you. Here at CrossFit M.D.I. Our coaches, staff & community believe in you. Let us help you become healthy & happy. Coach Olivia Lynn aka OLY will be on the floor watching. Deadlifts are her favorite. Just like her mommy. Heart your face peeps! Wonder Wednesday is getting started.
M.D.I. Of the Day: 6/3/15
Level 1:
Fundamentals: deadlifts
—-
Metcon: 30 min amrap
10 sit-ups
20 box dips
30 deadlifts
400 m run —-
5 min EMOM :
20bicycles
20 mtn climbers —-
Level 2:
Strength: Deadlifts 75,85,95% 1RM 5x3x1
—-
Metcon: 5 rounds (20 min Time Cap)
3 power cleans 155/115
6 lunges 155/115
90 foot bear crawl
12 deadlifts 155/115
24 double unders
—-
Buy out: 3 sets of 10 GHD Back Extentions
—-

Blog entry 18
Terrific Tuesday peeps. I Woke up ready to coach. Had a big batch of oatmeal. I have been adding a large amount of oatmeal before coaching 6am class. I ran out of protein powder so I added some boiled eggs to the breakfast.
Great morning class filled with amazing peeps they always get me pumped to start my workout at 7am. Still taking in way to much pre-workout before training. It’s like the manufacture put in addicting ingredients because I swear I know it’s not great but I like that pumped feeling. I am going to try black coffee & see if that helps better. “Pre workout junkie” frown emoticon
Sooo coach Gian wrote out the WOD! Which means he wrote everything that he loves & everything this 180lbs will feel! LOL Alot of gymnasty today! Handstand push ups, pull ups, toes 2 bar & some push press. I had to mentally prep for this WOD! I had a rep scheme planned in my head. Go unbroken on handstand push ups, go unbroken on push press & break up toes to bar & pull ups so I didn’t rip.
It worked out really well. Didn’t rip & I broke up the pull up in 2 sets. I kipped 98% of the pull ups. I didn’t want to buttery that high amount of reps because I feel it a lot in the anterior delt which will effect the rest of the weeks wods. I usually kip in wods unless in comp where the speed is required.
My students who always tease me about kipping I did some weighted OLIVIA strict pull ups to show them it’s real! 💪😜 I love that I can incorporate her in everything I do. If you didn’t notice already she pretty much runs me. LOL
Finished the WOD & headed to school to teach. On break decided to work out heavy deadlifts. frown emoticon Deadlifts are my least fav lift! Especially heavy. I worked up to 95% which gave me some trouble but I took a second said a prayer & got 95% for a 3 rep max.
Deadlifts ate such a mental block for me. I refuse to let me get to me. I posted the video of the mental block so you can see your coach also has up & downs in training days. I just refuse to let it beat me. 💪😎 Until tomorrow peeps God Bless.

Video:

Blog entry 18 Terrific Tuesday peeps. I Woke up ready to coach. Had a big batch of oatmeal. I have been adding a large amount of oatmeal before coaching 6am class. I ran out of protein powder so I added some boiled eggs to the breakfast. Great morning class filled with amazing peeps they always get me pumped to start my workout at 7am. Still taking in way to much pre-workout before training. It's like the manufacture put in addicting ingredients because I swear I know it's not great but I like that pumped feeling. I am going to try black coffee & see if that helps better. "Pre workout junkie" 😦 Sooo coach Gian wrote out the WOD! Which means he wrote everything that he loves & everything this 180lbs will feel! LOL Alot of gymnasty today! Handstand push ups, pull ups, toes 2 bar & some push press. I had to mentally prep for this WOD! I had a rep scheme planned in my head. Go unbroken on handstand push ups, go unbroken on push press & break up toes to bar & pull ups so I didn't rip. It worked out really well. Didn't rip & I broke up the pull up in 2 sets. I kipped 98% of the pull ups. I didn't want to buttery that high amount of reps because I feel it a lot in the anterior delt which will effect the rest of the weeks wods. I usually kip in wods unless in comp where the speed is required. My students who always tease me about kipping I did some weighted OLIVIA strict pull ups to show them it's real! 💪😜 I love that I can incorporate her in everything I do. If you didn't notice already she pretty much runs me. LOL Finished the WOD & headed to school to teach. On break decided to work out heavy deadlifts. 😦 Deadlifts are my least fav lift! Especially heavy. I worked up to 95% which gave me some trouble but I took a second said a prayer & got 95% for a 3 rep max. Deadlifts ate such a mental block for me. I refuse to let me get to me. I posted the video of the mental block so you can see your coach also has up & downs in training days. I just refuse to let it beat me. 💪😎 Until tomorrow peeps God Bless. #liveasanexample #teammdi #godschild #crossfitmdi #cfmdi #crossfit #blessed #fitness #motivation #dedication #inspiration #ptsmade #preservingthesexy #npti

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

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