Blog 89 & 90! Thurs! Fri! Sat & Sunday WODS!

Sunday

Blog 90

A 40 minute long, nasty & tasty workout! Just what coach Greg ordered. These are my favorite type of workouts. I just go out there & get lost in the movement.
When my mind is working a million miles an hour from planning workouts for the week, events, teaching, finding inspiration from your surrounding to push pass the tiredness, helping coaches & my students it’s good to just for 40 minutes just to enjoy the moment of my body aka machine just sweating & working.

It’s very strategic when you do a long & nasty WOD. You pick & play with numbers in your head how you want to break down the reps & movements. The fun is trying to find the happy sweet spot.

Coming from a running endurance background I find comfort in these wods. That’s what I loved about running was that freedom of just going out there & getting lost in the moment.
What’s you favorite movement or workout?
Anything is good. I believe if it gets the human body then it’s already amazing.

Video:

Blog 90 A 40 minute long, nasty & tasty workout! Just what coach Greg ordered. These are my favorite type of workouts. I just go out there & get lost in the movement. When my mind is working a million miles an hour from planning workouts for the week, events, teaching, finding inspiration from your surrounding to push pass the tiredness, helping coaches & my students it's good to just for 40 minutes just to enjoy the moment of my body aka machine just sweating & working. It's very strategic when you do a long & nasty WOD. You pick & play with numbers in your head how you want to break down the reps & movements. The fun is trying to find the happy sweet spot. Coming from a running endurance background I find comfort in these wods. That's what I loved about running was that freedom of just going out there & getting lost in the moment. What's you favorite movement or workout? Anything is good. I believe if it gets the human body then it's already amazing.o Follow us: : 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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Sunday peeps! We hope to see you at the 12pm class! Some tips to help you get motivated:
1) Think positivly
2) Exercise daily
3) Eat healthy
4) Work hard
5) Stay strong
6) Worry less
7) Pray more
8) Be happy
M.D.I. Of the Day: 11/29/15
METCON:
40 Min AMRAP:
3 Power Cleans 145/105
6 Wall Balls 20/14
9 Toes to Bar
12 Box Jumps 24/20

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

Sunday Class was on FUEGO!!! Coach @gregorythomasd wrote up a tasty one!!! Motivation! Dedication! Inspiration!

Video:

Sunday Class was on FUEGO!!! Coach @gregorythomasd wrote up a tasty one!!! Motivation! Dedication! Inspiration! —- 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 Tuesday: 7pm Yoga Tuesday: 8pm PTS Barbell Club —- Saturday Classes: 9:30am Level 1 & 2 11am-12pm: PTS Barbell Club 12pm-1pm: Level 2 with Greg —- Sunday: 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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Saturday

Super Saturday’s! Come get your fitness on today with one of our many classes peeps!!! Also don’t forget!! Support your small local business peeps!!! This is small business week & we have one heck of an offer from TODAY through Dec. 31 2015! We will honor 50% off your first month at CrossFit M.D.I. for unlimited classes! That includes: Level 1, Level 2, Yoga & PTS BarBell Olympic Bar Bell Class! Ask our front desk for price & more details!!!
9:30am Level 1 & 2 WOD
Couplet Mash up: 4 minutes per station
Row 200 meter
Max KB push press
200 meter run
Max KB swings
200 jumps on jump rope
Max KB squats
200 flutter kicks
Max KB SDHP
200 jumping jacks
Max burpees
200 high knees
Max toes to bar/ knees to elbow
200 mountain climbers
Max KB deadlifts
—-
11:00am PTS OLYMPIC BARBELL CLASS
—-
12:00pm
WARM UP:
20 min for MOBILITY

METCON:
7 Min AMRAP:
3 Rope Climbs (SX: 6 ascends)
10 GHD Sit Ups (SX: 20 butterfly sit ups)
-5 min rest-
6 Min AMRAP:
3 Front Squats (BOSS: 225/155) (RTG: 205/145) (RX:185/135) (SX: 145-/105-)
100 Meter Sprint
-5 Min Rest-
5 Min AMRAP:
3 Ring Muscle Ups (4:1 Pull Ups)
10 Double Unders (SX: 30 Singles)

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

All Saturday classes rocked it today!!! We love to see all our peeps not letting the holidays get in The way of their fitness. Motivation! Dedication! Inspiration! Preserving the sexy!

Video:

Friday

We are so proud of these two!!!! Yeezy & Lilly Boo going out there to help feed the homeless today. Giving thanks is amazing but giving time is SPECIAL! They are such an inspiration.
NO Excuses
NO Compromises
NO Maybes
Get your butt in to the Adult Disney CrossFit M.D.I. Forget shopping for things you don’t need. Let’s work off those extra gains from all the turkey!
Come to the adult Disney CrossFit M.D.I. We will change your life if you let us!

Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of the Day: 11/27/15 FRIDAY
Level 1:
METCON:Blake
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
For time
—-
Level 2:
Front Squats (5/3/1 Week 1 Day 3)
(25 min cap)
3 @60% of Max
3 @70% of Max
3+(AMRAP) @80% of Max
1 @ 90% Max
METCON: Blake
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

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

Thursday

Happy Thanksgiving CFMDI familia & community! God bless & enjoy this special day. Rest up & eat up! Tomorrow we are back to regular schedule programming.
Thanksgiving Day: CLOSED!

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

Blog 89

Heavy snatch balances for lunch! I love every moment of the journey hit or miss! I thrive off of working! 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. God bless you all peeps fun day coaching. Time to enjoy my Olivia Lynn & familia.

Video:

Blog 89 Heavy snatch balances for lunch! I love every moment of the journey hit or miss! I thrive off of working! 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. God bless you all peeps fun day coaching. Time to enjoy my Olivia Lynn & familia. I hope to see you all tomorrow for class as 12 at @crossfitmdi Follow us: : 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 I hope to

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