Blog 74 & 75, Friday, Sunday & Monday WOD!

Blog 75 of Live as an EXAMPLE!
It is your response to winning and losing that makes you a winner or a loser. Legs & booty are done! LOL! I gave it all I had. NALGAS ARE FRIED! Hit a lot of lifts at 85% & 95% before going for the 100%.
I am proud of what I have accomplished. weighing 275lbs to now 185lbs. To changing my communities life through fitness with my CrossFit M.D.I. Team. To being a father of the most sweetest angel in the world @uh.meh.rican & going on 5 years of marriage & 15 year relationship with my best friend @stephluv143 GUESS WHAT?!?!
I have not even scratched the surface of the EPICNESS that God has in stored for my family & I! JUST GETTING WARM PEEPS! Gods child! Motivation! Dedication! Inspiration! Preserving the Sexy!
Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi
Instagram: @uh.meh.rican
Twitter: @luisptslopez
Yelp: CrossFit MDI

Video:

Blog 75 of Live as an EXAMPLE! It is your response to winning and losing that makes you a winner or a loser. Legs & booty are done! LOL! I have it all I had. NALGAS ARE FRIED! Hit a lot of lifts at 85% & 95% before going for the 100%. I am proud of what I have accomplished. weighing 275lbs to now 185lbs. To changing my communities life through fitness with my CrossFit M.D.I. Team. To being a father of the most sweetest angel in the world @uh.meh.rican & going on 5 years of marriage & 15 year relationship with my best friend @stephluv143 GUESS WHAT?!?! I have not even scratched the surface of the EPICNESS that God has in stored for my family & I! JUST GETTING WARM PEEPS! Gods child! Motivation! Dedication! Inspiration! Preserving the Sexy! Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #croptopkillas #onlysuperheroswearspandex #spandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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6am crew starting the week off right! Open gym from 7am-9, Level 2 at 9am! Then night classes 5,6 & 7pm! It’s Monday peeps! No slacking lets go!!!

Video:

6am crew starting the week off right! Open gym from 7am-9, Level 2 at 9am! Then night classes 5,6 & 7pm! It's Monday peeps! No slacking lets go!!! —- 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, Preserving the Strength barbell club & kick boxing! Monday-Friday Classes: Mornings: 6am Level 1 & 2 7am-8:30am Open Gym 9am Level 2 only —- Nights: 5pm, 6pm & 7pm Level 1 & 2 Wednesday: 8pm PTS Barbell Club Wednesday: 8pm KickBoxing —- Saturday Classes: 9:30am Level 1 & 2 11am-12pm: PTS Barbell Club 12pm-1pm: Level 2 with Greg 12pm-1pm: Kick Boxing with Teach —- Sunday: PTS Barbell Clubz 9am-10am 12pm-1pm Level 2 with Greg —- Fundamentals course: Monday, Wednesday & Friday all class times. Special Offer: First class is free!!! CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #happy #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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MONDAY

We get stronger when we test ourselves. Come & become a healthier & happier you at CrossFit M.D.I. It’s Monday no better day than today. New day! New you! Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. Of the Day 10/12/15
Level 1
Fundamentals: Squat Series (Front/Back/OH)

METCON: MOTAvational Monday Chipper
200 Singles/ 100 Dubs
90 BW Lunges
800 m run
70 Push ups
600 m run
50 Sit ups
400 m run
30 Burpees
300 m back pedal
20 Hollow Bodies
200 m run
10 Plank Shoulder Taps
100 m side shuffle
Level 2:
Warm up:
400 meter run
200 meter side shuffle
100 meter sprint
50 meter high knees/butt kicks

STRENGTH/SKILL:
Back Squats (5/3/1 Week 3 Day 1)
(25 min cap)
5 @75% of Training Max
3 @85% of Training Max
1+ @95% of Training Max
1 @Training Max
METCON:
8 rounds of :20s on, :10s off
Wall Balls, RTG 25/20 RX 20/14 SX 14/10
SDHP with axle bar, 95/65
Double Unders
Row max effort
Dumb bell snatches RTG 70/40 RX 35/25 SX 25/20

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

SUNDAY

Sunday’s 12pm rock stars!!! Epic team workout! We will all feel the soreness tomorrow thanks to coach @gregorythomasd God bless peeps we hope to see everyone bright & early for MOTAvational Monday.
M.D.I. Of the Day 10/11/15
WARM UP:
Banded stretches
Bergenor
STRENGTH/SKILL:
Every 90 seconds for 5 rounds:
4 front squats @ 75-80% or your 1RM (from rack)

METCON:
Teams of 2:
Partner “DT” (30 min cap)
Alternate rounds with a partner
10 Rounds:
12 Deadlifts
9 Hang Cleans
6 Push Jerks (155/105)
-6 minute break-
6 Rounds:
Break up any way
15 Pull Ups
10 Chest To Bar
5 Bar Muscle Ups
Sx:
100 pull ups (banded or jumping)

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

Hola Volunteers!!!
I hope you all are as excited as our community is for the Spandex Edition of Battle of Los Animales! YOU are the biggest force in making sure this event runs smoothly and timely. THANK YOU for signing up!!!! This is our first out of box event and we plan on it being EPIC and you will be part of that EPICNESS! So get ready to work hard but have a great time!!!!
You will receive a volunteer shirt and food and water will be provided by Junior’s Pizza for you all and Fia’s Paleo will be onsite as well.
There will be 3 events running consecutively and one floater event running outside at the same time.
You will all be assigned to one of the 10 crews listed below and have a crew leader.
Melissa Mota (Coach Teach) will be the Volunteer Leader.
HEAVY LIFTERS CREW
PARKING LOT CREW
MEDIA CREW
SCORING CREW
CLEAN UP CREW
SALES CREW
FLOATER WOD CREW
HEAT CHECK IN CREW
NO REP CREW
JUDGES CREW
We are holding a volunteer meeting on Friday, October 16, 2015 at 8 pm at our box (1460 N. Goldenrod Road, Suite 135, Orlando 32807). It is not mandatory but extremely recommended that you attend so that you can be fully versed on the day’s events prior to that morning.
It is assumed you will be able to volunteer all day but if you have a different situation, please let us know at the meeting or via email at ptswarroom@gmail.com so that we can ensure coverage of all areas.
We look forward to seeing you soon!
Thank you, Peacock Lou

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

Blog 74
That lifting face!!! LOL!!! I look constipated!
Take pride in how far you’ve come. Have faith in how far you can go. But don’t forget to enjoy the journey.
Biggest part of training, coaching is to continue to grow everyday little by little & enjoy the good, bad & ugly. Not everyday is going to be an epic training day. I feel that if you got your body moving then you already won half the battle.
Today was a great training day. A lot of smiles & joking around in the box! Part 3 of boys vs. girls Friday. We took our crown back today after kicking their butt in a workout called dales the by clean & jerk.
Then after we worked on some heavy cleans at 85%. It felt so light. I love those days where everything is light. We went for a cool coach challenge. 85% hang into a thruster! That’s was skittle brutal but tried a split thruster & hit it. So fun!
Moral of story peeps is not to get to caught up on good, bad or blah training days. Just have fun. Once you stop having fun you lose the love! NO TE PUNGA LOSING THE LOVE!

Blog 74 That lifting face!!! LOL!!! I look constipated! Take pride in how far you've come. Have faith in how far you can go. But don't forget to enjoy the journey. Biggest part of training, coaching is to continue to grow everyday little by little & enjoy the good, bad & ugly. Not everyday is going to be an epic training day. I feel that if you got your body moving then you already won half the battle. Today was a great training day. A lot of smiles & joking around in the box! Part 3 of boys vs. girls Friday. We took our crown back today after kicking their butt in a workout called dales the by clean & jerk. Then after we worked on some heavy cleans at 85%. It felt so light. I love those days where everything is light. We went for a cool coach challenge. 85% hang into a thruster! That's was skittle brutal but tried a split thruster & hit it. So fun! Moral of story peeps is not to get to caught up on good, bad or blah training days. Just have fun. Once you stop having fun you lose the love! NO TE PUNGA LOSING THE LOVE! Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #croptopkillas #onlysuperheroswearspandex #spandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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

FRIDAY

Let’s end the week strong peeps!!! Let’s set new attainable goals; reach them and then set higher ones. Fun Friday in effect!

M.D.I. Of the Day 10/9/15
Level 1
Fundamentals: snatch
Marvel super heroes :
10 min amrap
10 Spider-Man’s
20 hulk slams (ball slams)
30 iron mans (box jumps)
15 min amrap
100m quick silvers (runs)
40 frog kicks
10 min amrap
30 heel touches
20 am swings
10 clean and jerks
Level 2:
Friday 10/9/2015
Programmer: Teach/Murri
STRENGTH/SKILL:
Clean & Jerk (5/3/1 Week 2 Day 3)
(25 min cap)
5 @65% of Training Max
5 @75% of Training Max
5 @85% of Training Max

METCON: Death by C & J
Clean & Jerks 135/95 Sx 95/65
Min 1 : 1 C & J… Min 2: 2 C & J … Min 3: 3 C & J and keep going up until you run out of time
Homework: 3 sets of 20
GHD Sit-ups
GHD Back Ext
1 min plank w/ plate
Hollow Bodies

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

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