Monday & Tuesday WOD! Blog 102 & 101 & 5k Race!

Tuesday WOD

It’s simple, really: Be great right now so that you can be great later on. Let’s be GREAT CrossFit M.D.I. peeps! Let’s inspire the world!

M.D.I. Of the Day: 12/15/15
Level 1:
Station 1: row
Station 2: hip ext 24/20
Station 3: kb snatch
Station 4: kb sit-ups
Station 5: bent over rows
Station 6: air Wall Balls
Station 7: tire hits
Level 2:
Warm up:
2 rounds:
20 calf pumps
15 second plank hold
10 squat jumps
5 axle bar hang power cleans
SKILL:
SPRINT!
5×100
1 min rest
Set a clock and everyone keeps track of their own time
METCON:
10 Min AMRAP:
20 Hollow Rocks
10 Goblet Squats 70/50
-3 min Rest-
10 Min AMRAP:
20 Sit Ups (RTG-10 GHD)
10 axle bar power cleans (bar +45’s men, +25’s women)

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

Monday Night:

2nd annual black out WOD tonight!!! What can we say! EPIC! Different! Peeps loved it!!! Reggaeton, Dance & WOD! Felt like a club! LOL!
Great job tonight night crew! Blessed to have such an amazing fun community.
We hope to see everyone tomorrow for another day to become healthier & happier!
Motivation! Dedication! Inspiration! Preserving the Sexy!

Video:

2nd annual black out WOD tonight!!! What can we say! EPIC! Different! Peeps loved it!!! Reggaeton, Dance & WOD! Felt like a club! LOL! Great job tonight night crew! Blessed to have such an amazing fun community. We hope to see everyone tomorrow for another day to become healthier & happier! Motivation! Dedication! Inspiration! Preserving the Sexy! —- 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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Blog 102
Day 1 of rest week! I’m going to keep saying to my self. Listen to what you teach! Practice what you preach! Your body & mind need it! 😐 6 more days to go!
It’s only day 1 & I not going to lie it’s tough. I am an athlete, trainer & teacher of fitness. I am around fitness 24/7. So its really tough to see all the epicness all around you & not be able to join in.
I’m going to really work this week on 30 to 45 minutes of mobility & stretching a dayso I don’t get tight.
Thank God for Fias Paleo all week so I can keep track of my food intake since I won’t be burning extra calories I can’t afford to add more calories in my meals.
I just last week started feeling like the lil engine Luis of old where I was smoking metcons & the strength was out of this world. I got to remind my self again & again & again! 6 more days! 315lbs squat clean is waiting on you! 💪🏻😊
I will keep you updated peeps! Day 1 on the books. Just finished acupuncture with Dr. D. The body is an amazing gift. You gotta take care of it. Thank you Dr. D. for always putting me back together. You are the best.
Off to CrossFit M.D.I. to coach my community of rockstars!
motivation! Dedication! Inspiration! Preserving the Sexy

Guess what… Crossfit MDI we will be doing a 5k in Melbourne. Sign up for the 10 am wave and make sure you register for Team MDI. It’s on February 13th 2016!!! We are gonna go out MDI style! Sign up!

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

Remember this, the choices you make in life, make you. So get your butt out of bed or off the couch & get to the Adult Disney CrossFit M.D.I. & make health & happiness a priority!
Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of The Day: 12/14/15
Level 1: Fundamentals: Mini Fit Test

METCON: Motavational Monday Partner WOD
100 Push ups/Plank
90 V-ups/Hollow body Hold
80 KB Push Press/ OH KB Hold
70 Lunges/Squat Hold
60 Ball Slams/ Side Plank
50m Frog Jumps
40 KB Swings OH/ OH KB Hold
30 Reverse Burpees/ Hollow Rocks
200 m relay run
100 ft Bear crawl relay
—-
Level 2:
STRENGTH:
Overhead Squats(5/3/1 Week 4 Day 1)
(25 min cap)
3 @60% of Max
3 @70% of Max
3+(AMRAP) @80% of Max
AMRAP @90% Max
—-
EMOM 10 minutes
1 power snatch
1 hang squat snatch
2 over head squats
—-
Metcon: 3 Rounds
30 double unders
20 push jerks RX115/85 SX05/65
10 lunges
—-

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

Blog 101:
Home sweet from coaching & getting 1 last tasty workout before REST WEEK! Yes you heard right! No barbell! No squat! No metcons! For a week! I will still coach & teach but no WORKING OUT! Why is that you ask?!
Well, I train pretty much 6 to 7 days a week. From coaching, teaching & working out my body gets beat up pretty good. I need to let it rest fully because it deserves it. Some days I feel it more than others but it boggles mind how I can still perform & stay strong. I feel stronger than ever. They tell me it’s passion & Papa Dios.
My school doesn’t run on a regular school calendar. I pretty much teach & coach full year. I do get 2 weeks off for Christmas break & will use that week wisely to come back harder. So I timed it right. Rest this week. Then 12/21 – 1/4 those 2 weeks I will be living at the box training & re doing the the box layout.
Have a blessed one peeps. Next week will be tough for me. I will keep you guys updated on my progress.
Motivation! Dedication! Inspiration! Preserving the Sexy

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

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