Blog 93 & 94! Thursday & Friday WOD!

Blog 94
That 2nd Pull though! πŸ’ͺπŸ»πŸ˜œπŸ‡ΊπŸ‡Έ Both my fathers gave me the greatest gift anyone could give another person, he believed in me. Father God & my hero on earth Dad is who I speak of. I will give that same feeling to daughter Olivia Lynn.
It’s incredible what the body will do when you believe. Heavy Heavy power cleans follows by 5 front squats. I didn’t want to use the power rack for front squats today so I challenged my self to do it from the floor. Knock out 2 lifts so I could focus on power.
Followed it up with hero wod! The engine is back! Movements are feeling fluid. I’m not focusing on competing a lot in 2016. I want to remain fit & progressing forward. My major focus is growing the box & taking my coaching to the next level. It will only be a small handful of comps I will do in 2016. I want my box to shine. I will scream & support them every comp they do. If you have never experienced a CFMDI takeover you haven’t lived! Over 50 or more screaming peeps with whistles & sign saying MDI!!! That’s why I do it! No one remembers podium they always remember THE EPICNESS of CFMDI!

Video:

Blog 94 That 2nd Pull though! πŸ’ͺπŸ»πŸ˜œπŸ‡ΊπŸ‡Έ Both my fathers gave me the greatest gift anyone could give another person, he believed in me. Father God & my hero on earth Dad is who I speak of. I will give that same feeling to daughter Olivia Lynn. It's incredible what the body will do when you believe. Heavy Heavy power cleans follows by 5 front squats. I didn't want to use the power rack for front squats today so I challenged my self to do it from the floor. Knock out 2 lifts so I could focus on power. Followed it up with hero wod! The engine is back! Movements are feeling fluid. I'm not focusing on competing a lot in 2016. I want to remain fit & progressing forward. My major focus is growing the box & taking my coaching to the next level. It will only be a small handful of comps I will do in 2016. I want my box to shine. I will scream & support them every comp they do. If you have never experienced a CFMDI takeover you haven't lived! Over 50 or more screaming peeps with whistles & sign saying MDI!!! That's why I do it! No one remembers podium they always remember THE EPICNESS of CFMDI! Motivation! Dedication! Inspiration! Preserving the Sexy 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

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

Friday

Eighty percent of success is showing up. It’s that time peeps! Fun Friday! Wake up & lets get after it!
Photo by: Cid
Athlete: Ramon
M.D.I. Of the Day: 12/4/15
Level 1: Fundamentals: warmup
15 min am rap
5 push-ups
10 arm haulers
20 squats
30 sit ups
40 mountain climbers
50m arm circles

METCON:
Hero WOD “WOOD”
5 Rounds For Time
400 Meter Run
10 Burpee Box Jumps (24″/20″)
10 Sumo-Deadlift High-pull (45/35)
10 Thruster (45/35)
1 Minute Rest

—-
Level 2:
STRENGTH:
Front Squats (5/3/1 Week 2 Day 3)
(20 min cap)
5 @55% of Max
5 @65% of Max
5 @75% of Max
METCON:
Hero WOD “WOOD”
5 Rounds For Time
400 Meter Run
10 Burpee Box Jumps (24″/20″)
10 Sumo-Deadlift High-pull (95#/65#)
10 Thruster (95#/65#)
1 Minute Rest

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

Thursday

Every single day, in every walk of life, ordinary people do extraordinary things! We at CrossFit M.D.I. can help you do epic ISH! Weight loss, strength, confidence & doing things you never thought was possible: like your first pull up, rope climb, 5k etc! Let us help you become a healthier & happier you.
Photo by: Cid
Athlete: Karen
M.D.I. Of the Day: 12/3/15
Level 1 & 2:
Skill: Sled pushes
5 sets:
50 meter sprint
Into
50 meter sled push
Then rest.
** Max Effort **

METCON: 5 Rounds
30 Double Unders / 90 singles
25 HRPU
15 American KB Swings
100 meter KB carry
5 Pistols per leg
**if working on pistols please scale to fitness level using our progressions.**

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

Thursday Night Video:
Coach Belinda & the night team having fun with a dynamic warm up of lumber jacks & farmers! It’s all about having fun while becoming healthier & happier! Great job to a classes today! We are proud of you all.

Blog 93
Sleds & Sprints today peeps! This is the life of a the life of a! Go Getta! How bad do you want it?! There is only one way to succeed in anything, and that is to give it everything.
I promise you as husband, father, coach, teacher & friend to give you my all peeps. Not filtered! Just 200% of all my crazy personalities. You deserve nothing but excellence. I am that man because papa dios said I was to motivate & inspire you.

Video:

Blog 93 Sleds & Sprints today peeps! This is the life of a the life of a! Go Getta! How bad do you want it?! There is only one way to succeed in anything, and that is to give it everything. I promise you as husband, father, coach, teacher & friend to give you my all peeps. Not filtered! Just 200% of all my crazy personalities. You deserve nothing but excellence. I am that man because papa dios said I was to motivate & inspire you. 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

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

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