Monday, Tuesday & Wednesday WODS! Blog 22 & 23!

WEDNESDAY

Coach Olivia at it again this morning with the 6am crew!!! Great workout! Great community & great coaching!!! Check out the WOD of the Day!!!
M.D.I. Of The Day 6/10/15
Level 1: Fundamentals: Back/Front Rack Lunges
—-
Crazy core Chipper:
200 Jump Rope Singles
150 Flutter Kicks
125 Hip Ext
100 Sit ups
90 Arm Haulers
80 Russian Twists
70 Ball Slams
60 Frog Kicks
50 Lunges w/ Ball
40 Bicycle Kicks
30 Box Jumps
20 V ups
10 Hollow Body
Buy out: 100 push ups
—-
Level 2: Skill: HSPU & Lunges
—-
Metcon: 20 Min Amrap
5 HSPU/ HSPU PROGRESSION
10 Pistol Squats
15 KB swings 70/40

Video:

Coach Olivia at it again this morning with the 6am crew!!! Great workout! Great community & great coaching!!! Check out the WOD of the Day!!! M.D.I. Of The Day 6/10/15 Level 1: Fundamentals: Back/Front Rack Lunges —- Crazy core Chipper: 200 Jump Rope Singles 150 Flutter Kicks 125 Hip Ext 100 Sit ups 90 Arm Haulers 80 Russian Twists 70 Ball Slams 60 Frog Kicks 50 Lunges w/ Ball 40 Bicycle Kicks 30 Box Jumps 20 V ups 10 Hollow Body Buy out: 100 push ups —- Level 2: Skill: HSPU & Lunges —- Metcon: 20 Min Amrap 5 HSPU/ HSPU PROGRESSION 10 Pistol Squats 15 KB swings 70/40 —- 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

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

So EPIC!!! We are proud of your transformation Mechai!!! You are an inspiration!!! Keep up the great work! CrossFit M.D.I. Coaches & Team are very proud of our community! Results is what you get when you come to the Adult DISNEY peeps!
‪#‎Repost‬ @mechai93 with @repostapp.
・・・
After 4 months of pushing myself and all the hard work and dedication actually I feel proud of my self and I wouldn’t have done it without my @crossfitmdi famila ‪#‎allthesupport‬ ‪#‎crossfit‬ ‪#‎crossfitmdi‬ ‪#‎crossfitmdibarbellas‬ ‪#‎transformationtuesday‬ ‪#‎before‬ ‪#‎after‬ ‪#‎4monthsprogress‬

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http://www.crossfitmdi.com

TUESDAY

Believe in yourself, push your limits, and do whatever it takes to conquer your goals.
**PIC OF JACOB AKA “MAN CRUSH” Sweat Angel this morning!
M.D.I. Of the Day:
5K! Then: AMRAP
With time left over: 10 wall balls/10 strict pull-ups

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

Blog Entry 23
RUN FOREST RUN! 5K day! Time to test out that engine at 183lbs! Yes! 183lbs! Lifting heavy & eating alot of meats & veggies.
I was not concerned on the running. I have always loved to run. Even when I was 275lbs it didn’t bother me. I find the open road liberating. I don’t use music. I tend to play around to much switching songs & getting tangled up & it throws off my breathing technique.
After 45 minutes of voodoo bands & mobility the M.D.I. coaches & team went out for the run. I wasn’t trying to break any personal records. Last time we did a 5k it was January when I was at 165lbs. I crushed it at 21 minutes. Today at 183 I wasn’t attempting that. LOL.
That doesn’t mean I half butt the run. I did my best. I kept a great strong pace. I know I had to hit 90% intensity because the heart rate was jumping!
First mile was the roughest. I felt the 183lbs. Quads & lower back was tightening up. Fitness is a mental game. I tend to coach my self through all my workouts. I go in with a strategy. I pick a number & focus on my breathing.
You can’t go negative when it starts to hurt. That’s how your workout goes down hill. I literally coach myself as if I was coaching my community. It’s like in the cartoons when you have a little Angel on your shoulder speaking in your ear. That’s the closet I can describe it. I call it going to the dark place.
Half way point I caught my 2nd wind & started to pick up the pace even more. A half a mile left & I started cramping on my left side. No worries I said I’m almost there. Last 100 meters sprint to the finish line & BAM! 24:00 flat! Not bad! Not bad! At this weight I will take it! Pretty pumped! I laid on the floor for about 3 minutes & picked my self up & went to find my team mates.
Cool down walk with Olivia in the stroller to push my team! BAM!!! They all got personal records!!! That was the most rewarding feeling ever! Today was all about mental toughness. I weighed in after. I lost 5lbs! WHAT! 178LBS!
Best advice: Go to your happy place. Zone out!

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

MONDAY

I’m making myself fit, I’m making myself shine, I’m making myself strong, I’m making myself unstoppable. I’m making myself healthy & I’m making myself happy! Do you need help with all of this? No worries peeps! CrossFit M.D.I. can help.
Coach Teach is back from DR!!! Let’s see what she has cooked up for class today. MOTA Mondays!
Photo Cred: @ltevebaugh the great!!!
MOTA-Vational Monday
Level 1:Fundamentals: Turkish getups
——–
8 min EMOM
2 TGU
12 Sit ups
——–
8 min EMOM
4 KB Clean and jerks per arm
16 KB Deadlifts
———
12 min AMRAP
400 m run
20 burpees
20 Squats
—-
Level 2:
Skill: pull ups/chest to bar/
—-
5 Rounds
3 Cleans 225/155
200 meter run
20 KB Snatches
3 rope climbs
—-

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

Blog Entry 22
Olivia Lynn! Thank you for showing Daddy how to LOVE even more.
Todays message is love & balance. Life is such a balance. It’s a tender thing because you have to do it just right with out neglecting things in the process. What things? God, Family, your community, work, training & simple things like enjoying your home with friends.
I always believe in work hard & work harder then the rest. That is true & that will never change for me! If you want to be successful you must earn everything. Nothing will be given. But you can’t neglect life in the process. I won’t deny that has happen in certain aspects in life. I don’t really take vacations, I don’t rest as much as I need too. I don’t get to enjoy hosting my close friends & family over my home as much as I would love to & unwind. My brain runs a million miles a minute.
I am always processing events that happen during the day, thinking how I could improve as a husband, dad, coach, teacher & friend. What more could I do to help bring excellence to my family & community. It’s very easy! I know the #1 thing that will help in all aspects of life! You want to know the secret? LOVE!
Love will do amazing things in all aspects of your life. From God. family, friends, work etc. LOVE with all your heart & don’t hold back. You will see how things change & you will find that balance.
The past couple weeks I have been able to balance a lot more & I really understand the importance of it now more than ever. I am very grateful for everything & everyone in my life. So many amazing things are coming up for my family & I & M.D.I.. I can honestly say it’s all happening because of GOD & LOVE!

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

Saturday

A great Saturday in the books!!! Today was dedicated to another Bar Bella Vee who is moving to Texas. We are so proud of her! We will miss her very much & her positive spirit. CrossFit M.D.I. we will always be her home.

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

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