Tuesday, Wednesday & Thursday WOD! Blog 42 & Bar Bella of the Week!

Thursday

Don’t FIND the time to exercise, MAKE the time to exercise. We have learned that the only way you are going to get anywhere in life is to work hard at it. Time to work CrossFit M.D.I. peeps! It’s time to change the world.
M.D.I. Of the Day 7/9/15
Endurance Day
7 Rounds
20 Box Dips
20 Box Hip Ext
20 T2B/K2E
20 KB Swings
200 m run
40 min Cap
—-

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

Feeling gratitude and not expressing it is like wrapping a present and not giving it.
Grateful for the new amazing peeps in our lives! Always growing into the man God has picked me to be. Always learning!
Thank you @boxtribe for visiting our box today & throwing down. It’s an honor to have good hearted community like Box Tribe at the Adult Disney CrossFit M.D.I. getting healthy & happy & preserving the sexy in the process!
Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi
Twitter: @luisptslopez
Yelp: CrossFit MDI

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

Couldn’t be anymore proud our CrossFit M.D.I. community! You guys make me ALL THE EMO! LOL!!! The Bar Bellas & Spandex Killas do put on a heck of a show & outfit change! We will have some teams at War on Wall Street again this year.

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

This Saturday7/11/15 don’t miss your fellow community & coaches competing at @crossfitf3 ‪#‎fitnesssummergames‬ this weekend! We are super excited to go and put on a show for all of you come out and support we have the best community in Orlando let’s show these people one more time that that’s true! It starts at 8am to 5pm! Wear you M.D.I. Shirts to support your box!
Teams:
Bri & Brittany
Luis Ortiz & Alex
Karen & Ashley
Coach Luis & Coach Jermanthony
Coach Gian & Mike
Address: 3523 State Road 419
Winter Springs, Florida 32708

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

Words can’t explain how proud of this woman we are!!!! Jany our Bar Bella has made such an amazing transformation!!! You are an inspiration!!! ‪#‎Repost‬ @snake_ninja_mom with @repostapp.

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

Wednesday

Never make excuses. Always wake up with a smile knowing that today you are going to have fun accomplishing what others are too afraid to do. Do you need help hitting your fitness goal? Let us at CFMDI help! You will become healthier & happier at our box.
Happy 8 year Anniversary Greg & Lauren who are apart of our CrossFit M.D.I. community. Today’s L2 WOD is in your honor.
Level 1 & 2
Fundamentals: Basic Box Ethics
——
Level 1: ALL THE CORE WODS
7 min AMRAP
25 Sit ups
25 Shoulder Taps
25 Back Ext
——
7 min AMRAP
30 KB Snatches
30 Ankle Taps
50 Flutter Kicks
50 Scissors
——
7 min AMRAP
40 Frog Kicks
40 Windshield Wipers
100 m run
——
7 min AMRAP
45 Bicycle Kicks
45 Goblet Squats
—-

Level 2:
strength:
5 min EMOM
1 clean
1 split jerk
1 back squat
1 split jerk
70% clean
METCON:
“8 Years”
Find a partner and complete with a 35 min cap:
BUY IN: 80 Sit Ups
8 Rounds:
7 deadlifts (115/75) (185/115)
8 Hspu
20 Wall Balls
7 Ring Muscle Ups (SX- C2B or PU)
BUY OUT: 800 Meter Partner Run

—-
8 Rounds is the # of years together
7/8/2007 is the date. (So reps are 7/8/20/7)
—-

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

Night class came out to play!!! WEPA!!! Thank you God for allowing us to touch so many lives!
We love our CFMDI community.
—-

Night class came out to play!!! WEPA!!! Thank you God for allowing us to touch so many lives!
We love our CFMDI community.

Video:

Night class came out to play!!! WEPA!!! Thank you God for allowing us to touch so many lives! We love our CFMDI community. —- 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

Barbella of the Week: Yolanda
When did you start crossfit?
12 months ago, last July.
What do you love about it?
Crossfit has been a life changing experience for me and one of the best decisions I’ve ever made. I also love that is something that my husband Kip and I share together. While I’ve lost weight and love the results I’ve seen it has done so much more for me! It has been like discovering the fountain of youth. Being a Crossfiter is such a blessing to me physically, spiritually and mentally. The workouts have challenged me physically, helped me to become stronger, enhanced my endurance, transformed my body and increased my overall health and fitness. Through the coaching staff, I’ve also improved my nutrition and changed my mentality toward what my body is capable of doing. When all is said and done, what I love MOST about it is the people! The most amazing people have come into my life being a part of the MDI Family. I love and admire my coaches who are knowledgeable, caring, tough and supportive. I simply adore all of the faces I see, the voices I hear and the laughter I share with the awesome men and women that I sweat with everyday. Everyone supports and encourages the person standing next to them. That is particularly true of the women in the box who I like to call my Sheros! They’ve been a blessing. It is truly a magical place! This box is like my second home and I’m truly grateful to be a part of it!
Did you accomplish any fitness goals?
When I started last year my goal was just to break out of a weight loss plateau that I had hit. I had lost a lot of weight but, I was really stuck. Despite the fact that I was exercising, I still wasn’t seeing the changes I wanted to see. My other goal was to be in better shape overall. I definitely accomplished that! Simply being able to run (although I find it challenging) distances I’d never attempted before has been a huge accomplishment for me. I’ve lost 45lbs. Crossfit not only helped kickstart my weight loss, most importantly it helped me to lose inches all over my body. I’ve gone down three clothing sizes and I look completely different than I did just 1 year ago. Now, I’ve set NEW goals and for the first time ever, I know that I will reach them if I keep working at it!
What is your favorite type of workout?
I really love the diversity of the workouts and I enjoy both Level 1 and Level 2 classes. My favorite type of workout however is the circuit because it incorporates a variety of different exercises into one WOD.
What is your life like out side if the gym? Family?Other hobbies?
Outside of the gym my life is extremely fast paced fun and exciting. What is most important to me is my family. My husband Kip is my soulmate and best friend! We love to have fun and I enjoy spending time with him, our daughter Chantelle and my Dad. I also love spending time with all my friends, especially my friend Tia who does Crossfit as well. I especially love boating and being out on our boat on the weekends! I have a passion for fashion and I am currently designing my own line of jewelry called the Heavenly Dimes Collection. It is a company I started in honored of my mother who passed away from cancer five years ago. Ispend a lot of my time outside the gym working on the launch of my lifestyle brand for women as well, Bella BasCade. When I’m working… a lot of my time is spent traveling, being interviewed by national media or conducting media interviews, developing public relations strategies, managing brand crisis and a host of other things. I am very involved in the central Florida community and I serve on a number of community and charity boards.

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

Blog Entry 42
I’m not here to be average! I’m here to be awesome & too inspire change in my communities lives. Live as an example!
Hit all barbell lifts unbroken which I am stoked about still a pretty rough training day… Physically & mentally beat up. It was hard to find a rhythm. The body is talking to me. Says it needs
more TLC. So tomorrow rest day & Friday before the comp I will rest again. Good thing is I am
fueling properly which is helping a lot. All the macros peeps!
It can be frustrating at times because as an athlete you want to perform but sometimes you just gotta suck the pride up & listen. Coaching, teaching & training does a number on me sometimes.
At 33 years old it is taking me longer to recover in between training days & warm ups take at least 30 minutes or longer. I don’t get discouraged because I am still keeping up with the young whipper snappers & showing them a few things in the process. 💪😜
Time to teach my students & then back at the box to coach. A Lot of exciting events coming up for us. Danny Camargo will be back 7/29/15 for a clean & jerk seminar. Then “B.O.L.A.” Battle of Los Animals!” Oct. 24th! CrossFit M.D.I. First open Box fitness Throwdown! Big prize will be announced this week!

Video:

Blog Entry 42 I'm not here to be average! I'm here to be awesome & too inspire change in my communities lives. Live as an example! Hit all barbell lifts unbroken which I am stoked about still a pretty rough training day… Physically & mentally beat up. It was hard to find a rhythm. The body is talking to me. Says it needs more TLC. So tomorrow rest day & Friday before the comp I will rest again. Good thing is I am fueling properly which is helping a lot. All the macros peeps! It can be frustrating at times because as an athlete you want to perform but sometimes you just gotta suck the pride up & listen. Coaching, teaching & training does a number on me sometimes. At 33 years old it is taking me longer to recover in between training days & warm ups take at least 30 minutes or longer. I don't get discouraged because I am still keeping up with the young whipper snappers & showing them a few things in the process. 💪😜 Time to teach my students & then back at the box to coach. A Lot of exciting events coming up for us. Danny Camargo will be back 7/29/15 for a clean & jerk seminar. Then "B.O.L.A." Battle of Los Animals!" Oct. 24th! CrossFit M.D.I. First open Box fitness Throwdown! Big prize will be announced this week! #liveasanexample #teammdi #crossfitmdi #cfmdi #crossfit #blessed #fitness #motivation #dedication #inspiration #ptsmade #preservingthesexy #npti #metconicon #orlando #florida #spandexgames #america #merica #health #happy #godschild #leader #mrpts #niketraining

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

errific Tuesday peeps!!! 6am crew starting the day off with a bang! If you missed class no worries we hope to see you at 9am,5pm,6pm or 7pm! No Te PUNGA skipping the WOD peeps! It’s about consistency.
M.D.I. Of the Day 7/7/15
Level 1:
Bar wars 3 sets 1 minute per set. Hold onto rig without dropping. ( build grip & lat strength)
—-
Metcon: Tabata Tuesday: 20 sec on 10 sec off.
Toes to bar/knees to elbow
Rope climbs
Ring rows
Box step ups with kettlebells
Abmat sit-ups
Pull-ups/bands/jumping
Wall sits with plate over head
Wall balls
—-
Level 2: Barbell Complex 5 min EMOM
75% of Snatch
1 Snatch Deadlift + 1 Snatch High Pull + 1 Hang Snatch + 1 OH Squat + 1 Snatch Balance
——-
3 Rounds
400 m FC with bar
9 Squat Snatch 115/85
15 SDHP
21 Sit ups
1 Rope Climb
—-

Video:

Terrific Tuesday peeps!!! 6am crew starting the day off with a bang! If you missed class no worries we hope to see you at 9am,5pm,6pm or 7pm! No Te PUNGA skipping the WOD peeps! It's about consistency. M.D.I. Of the Day 7/7/15 Level 1: Bar wars 3 sets 1 minute per set. Hold onto rig without dropping. ( build grip & lat strength) —- Metcon: Tabata Tuesday: 20 sec on 10 sec off. Toes to bar/knees to elbow Rope climbs Ring rows Box step ups with kettlebells Abmat sit-ups Pull-ups/bands/jumping Wall sits with plate over head Wall balls —- Level 2: Barbell Complex 5 min EMOM 75% of Snatch 1 Snatch Deadlift + 1 Snatch High Pull + 1 Hang Snatch + 1 OH Squat + 1 Snatch Balance ——- 3 Rounds 400 m FC with bar 9 Squat Snatch 115/85 15 SDHP 21 Sit ups 1 Rope Climb —- 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

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