Home » Member of the Month » Blog 37 & 38! Monday, Tuesday & Wednesday WOD!

Blog 37 & 38! Monday, Tuesday & Wednesday WOD!

Wednesday

The task ahead of you is never greater than the strength within you. 6am crew working hard! Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. Of the Day- 7/1/15
Level 1: Fundamentals- Rope Climbs
———
Interval Training- 30 sec on 30 sec off
4 rounds per movement
*squats *plate turns *arm Haulers
*planks *Russian Twists
*plate front raises *Grass grabbers
*lunges *flutter kicks *high boat/low boat
—-
Strength: 25 min to find 1 rm snatch
Metcon: “DT” 20 min cap
5 Rft
12 deadlifts 155/105
9 hang cleans
6 shoulder to overhead

Dear 225lbs salsa snatch I can taste you!!! You are so freaking close!!! First lift just missed the power position. 2nd lift was EPIC! Found the sweet spot & nailed it!!! Straight raw! No belts, no straps! Just some big a$$ quads & metcons!
@jake_justy momma gotta get that fire pit ready! Your lil bro is hungry for some pig roast!!!

Video:

Blog Entry 38
My hunger is not for success, it is for excellence. Because when you attain excellence, success just naturally follows.
Tabata today with my training peeps. Much needed interval work. No barbell. No squatting because I’m resting those NALGAS UP! Working on engine. I feel like it’s coming back at the 180lb weight. We did heavy KB swings, dubs, push ups, air assault bike & rope climbs!
BIKE WAS BRUTAL!!! Tabata another mind game where work & rest ratio must be high. I always pick a number & stick to it. Consistency always wins. We usually do the same workout as the class but somedays we focus on comp training.
Belinda my good friend & team mate was helping me with efficiency on rope climbs. I’m able to cut the rope pretty good & not have to do the wrap technique. The cut technique she taught me allows me to get up & down the rope faster.
We have a fun duo comp next Saturday at CrossFit F3. I won my first comp as an individual there earlier this year. The box is great & the owner Jay Salamone is an amazing man who is filled with faith. The coach Aaron there is a monster. He goes by the Viking. Really great box in Winter Springs. Look forward to going against some animals that weekend. Always fun to test your fitness.
You will be hearing a lot about this app we are using in the box called My Fitness Pal which helps you track you macros. Macros are so important because you don’t want to under or over over eat so it’s a great food diary that tracks your nutrition per snack, meal etc.
Since I have used it I can tell you I feel better because I know what I am putting in my body & feel better because my body is being fueled properly. If you haven’t downloaded the app yet do so its free! A big help. We can workout hard all we want but we must watch out nutrition to really see that change in our body.
I hope this blog is still helping. My goal is to make sure I continue to inspire you to change through fitness. Live as en example. Love you peeps.

Video:

Blog Entry 38 My hunger is not for success, it is for excellence. Because when you attain excellence, success just naturally follows. Tabata today with my training peeps. Much needed interval work. No barbell. No squatting because I'm resting those NALGAS UP! Working on engine. I feel like it's coming back at the 180lb weight. We did heavy KB swings, dubs, push ups, air assault bike & rope climbs! BIKE WAS BRUTAL!!! Tabata another mind game where work & rest ratio must be high. I always pick a number & stick to it. Consistency always wins. We usually do the same workout as the class but somedays we focus on comp training. Belinda my good friend & team mate was helping me with efficiency on rope climbs. I'm able to cut the rope pretty good & not have to do the wrap technique. The cut technique she taught me allows me to get up & down the rope faster. We have a fun duo comp next Saturday at CrossFit F3. I won my first comp as an individual there earlier this year. The box is great & the owner Jay Salamone is an amazing man who is filled with faith. The coach Aaron there is a monster. He goes by the Viking. Really great box in Winter Springs. Look forward to going against some animals that weekend. Always fun to test your fitness. You will be hearing a lot about this app we are using in the box called My Fitness Pal which helps you track you macros. Macros are so important because you don't want to under or over over eat so it's a great food diary that tracks your nutrition per snack, meal etc. Since I have used it I can tell you I feel better because I know what I am putting in my body & feel better because my body is being fueled properly. If you haven't downloaded the app yet do so its free! A big help. We can workout hard all we want but we must watch out nutrition to really see that change in our body. I hope this blog is still helping. My goal is to make sure I continue to inspire you to change through fitness. Live as en example. Love you peeps. #liveasanexample #teammdi #godschild #crossfitmdi #cfmdi #crossfit #blessed #fitness #motivation #dedication #inspiration #ptsmade #preservingthesexy #npti #metconicon #orlando #florida #spandexgames

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

6am crew starting off this terrific Tuesday swinging those kettle bells!!! Fun fact of the Day! Luis owner & head coach started training his community with 2 kettle bells out the trunk of his car. That’s why you see the kettle bell mural on the wall because of its special meaning.

Video:

6am crew starting off this terrific Tuesday swinging those kettle bells!!! Fun fact of the Day! Luis owner & head coach started training his community with 2 kettle bells out the trunk of his car. That's why you see the kettle bell mural on the wall because of its special meaning. If you missed class this morning no worries. We hope to see you at 9am,5pm,6pm or 7pm. —- 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 #norep #judgelife #boxtribe #liveasanexample #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #baconbeatdown2015 #mrpts #thequadfatherm

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

Tuesday

To go from where you are to where you want to be – you have to have a dream, a goal, and you have to be willing to work for it. Let us at CrossFit M.D.I. aka the Adult DISNEY help you become a healthier & happier you.
M.D.I. Of the Day 6/30/15
Level 1:
50-40-30-20-10
KB Swings 70/40
Hand Release Push ups
KB Dead Lifts
Sit-ups
**every 3 minutes 200 meter run**
—-
Level 2: Skill: Handstands
5 rounds of 1 min handstand holds
5 rounds of 1 wall walk and 5 hand steps to the left and right
———
10 min of Handstand walks and Headstands to HSPU
——–
Team Wod
50-40-30-20-10
KB Swings 70/40
Box Jumps 24/20
Wall balls 20/14
*** every other min on the min team rope climb ***
20 min cap
—-

Congrats to our BarBella of the week! Our very own CrossFitting Hippie Shannon! She is such a hard worker day in & day out & such a great soul at our box! Her free spirit & sweet personality make it so easy for our community to love her even more at the box!!! We are so proud of her & will be so sad when she moves away. She will always be our Bar Bella for life.
When did you start crossfit?
8 months ago on October 9, 2014.
What do you love about it?
I’m never alone. No matter what, there is always going to be someone next to you pushing toward a similar goal. On the bad days and the good days, teammates are always there to pick you right back up to keep moving forward. And we just get to do pretty cool stuff!

Did you accomplish any fitness goals?
I never set any concrete goals at the beginning of my journey; however, my goal was always to move over into level 2 classes, which I did about three months ago. Take the plunge if you’re the least bit curious! I also wanted to be able to feel comfortable working out without a shirt, and I did my first full WOD shirtless today! It might seem silly, but it is definitely a big deal for me.

What is your favorite type of workout?
I actually like chippers and anything that keeps me constantly moving to different movements. (I get bored pretty easily.) I’m also a huge fan of anything with kettlebells. I don’t like them at the time, but I appreciate later the WODs that really push my weaknesses as well (ie: heavy loads, rope climbs, box jumps).

What is your life like out side if the gym?
I am a full-time student and part-time barista at Starbucks. I’ll graduate with my bachelor’s degree in August. I have rockstar parents (my dad is in the Army and my mom is a secretary), two older brothers, one sister-in-law, three nieces, and a nephew. I also am mom to the sweetest and smartest cat, Cappy. I LOVE cooking, reading, drinking copious amounts of coffee, roadtripping, and spending time with my family.

Blog Entry 37
After 3 days of not lifting it was good to return to the barbell this morning.
Few days judging at the Bacon Beatdown it was fun to hit it hard. Judging is no JOKE! 11 hours of counting reps & running back & forth was definitely exhausting. Fell asleep like a baby every night.
Proud of our box for being part of this big EPIC EVENT! This is just the start. We will be throwing events like this very soon with the help of our good peeps & new family @boxtribe
Met a lot of cool peeps at this event & look forward to continue to grow in this community as a big help.
Some memorable moments this weekend was having my Olivia Lynn with us every minute of the day. Every rep & every meeting she was the star. It was almost a point they where going to allow me to strap her to my chest to judge. LOL THAT WOULD HAVE BEEN EPIC!
It was our amazing community who helped rotate & watch OLY while she watched mommy & daddy work. I couldn’t be more thankful that she is so loved. Forever grateful.
Epic moment was showing the community that my character & heart no matter who I am working with will never be questioned. I am a professional. I have integrity, honor & standards. I will always live as an example so when it’s my time to pass I will die as a legend! ALL THE PROFESSIONAL. It was an EPIC MOMENT! It was an honor to work with everyone.
All in all a great weekend! Such a good bonding experience. Thank you to all the coaches, staff & CFMDI community for taking time out of your busy lives to help make this happen.
Soo Monday morning is here & it’s time to coach & train! The way the metcons where set up this morning I was clang & banging all the weights for reps. Really love lifting in these shoes compared to my nanos. My foot doesn’t shift around & I really feel that drive from the heal.
Great morning sesh, off to teach at school. Get some much needed acupuncture & therapy & then head back to the box to coach the greatest community of all time. Love you peeps.

Video:

Blog Entry 37 After 3 days of not lifting it was good to return to the barbell this morning. Few days judging at the Bacon Beatdown it was fun to hit it hard. Judging is no JOKE! 11 hours of counting reps & running back & forth was definitely exhausting. Fell asleep like a baby every night. Proud of our box for being part of this big EPIC EVENT! This is just the start. We will be throwing events like this very soon with the help of our good peeps & new family @boxtribe Met a lot of cool peeps at this event & look forward to continue to grow in this community as a big help. Some memorable moments this weekend was having my Olivia Lynn with us every minute of the day. Every rep & every meeting she was the star. It was almost a point they where going to allow me to strap her to my chest to judge. LOL THAT WOULD HAVE BEEN EPIC! It was our amazing community who helped rotate & watch OLY while she watched mommy & daddy work. I couldn't be more thankful that she is so loved. Forever grateful. Epic moment was showing the community that my character & heart no matter who I am working with will never be questioned. I am a professional. I have integrity, honor & standards. I will always live as an example so when it's my time to pass I will die as a legend! ALL THE PROFESSIONAL. It was an EPIC MOMENT! It was an honor to work with everyone. All in all a great weekend! Such a good bonding experience. Thank you to all the coaches, staff & CFMDI community for taking time out of your busy lives to help make this happen. Soo Monday morning is here & it's time to coach & train! The way the metcons where set up this morning I was clang & banging all the weights for reps. Really love lifting in these shoes compared to my nanos. My foot doesn't shift around & I really feel that drive from the heal. Great morning sesh, off to teach at school. Get some much needed acupuncture & therapy & then head back to the box to coach the greatest community of all time. Love you peeps. #liveasanexample #teammdi #godschild #crossfitmdi #cfmdi #crossfit #blessed #fitness #motivation #dedication #inspiration #ptsmade #preservingthesexy #npti #metconicon

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

Monday

Monday morning 6am crew back at it again!!! Fundamentals in action. We love our community!
Motivation! Dedication! Inspiration! Preserving the Sexy!
Level 1: Fundamentals- OH Squat
———
Metcon: MOTAVATIONAL MONDAY
15 Min Amrap
Ascending Ladder Couplet
2,4,6,8…
Single Legged Burpees
KB/DB Thruster
——-
8 Rounds
40 Yd Dash
—-
Level 2:
25 minutes to establish a 1RM over head squat
—-
Metcon
Buy in: 20 single leg burpees
20 min: Then ascending couplet ladder 2,4,6,8,10 etc.
Clean & jerk 185/135 or scale to fitness
Toes to bar

Video:

Monday morning 6am crew back at it again!!! Fundamentals in action. We love our community! Motivation! Dedication! Inspiration! Preserving the Sexy! Level 1: Fundamentals- OH Squat ——— Metcon: MOTAVATIONAL MONDAY 15 Min Amrap Ascending Ladder Couplet 2,4,6,8… Single Legged Burpees KB/DB Thruster ——- 8 Rounds 40 Yd Dash —- Level 2: 25 minutes to establish a 1RM over head squat —- Metcon Buy in: 20 single leg burpees 20 min: Then ascending couplet ladder 2,4,6,8,10 etc. Clean & jerk 185/135 or scale to fitness Toes to bar —- 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 #norep #judgelife #boxtribe #liveasanexample #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #baconbeatdown2015 #mrpts #thequadfather

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

CrossFit M.D.I. Bacon Beatdown Judges in full effect! CFMDI takes over Daytona. We are giving out ALL THE NO REPS if standards are not met peeps!!! So proud of our BOX!!! Thank you to our community for being so understanding that we are closed this weekend to work the event. We will make you proud. We will be back open Monday regular hours team. Love you all God Bless! NO TE PUNGA NO REPS! Thank you Box tribe for allowing us to help. We look forward to many more amazing events & being part of them.

BOL 3 Video:

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