Goals! Blog 118! Tuesday & Wednesday WOD!

2016 GOALS BOARD IS UP!!! Make sure CFMDI peeps that you put your specific, measurable, attainable, realistic & timely goal up this week on the board!!! Speak to Jojo in the front to help!The Goals Wall is cleared and waiting for you! šŸ’ŖšŸ¾ what are your fitness goals for this year?! Let MDI help you excel to your fullest potential and then some! **SET some goals … then DEMOLISH Them!!**

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

Wednesday WOD!

You learn you can do your best even when its hard, even when you’re tired and hurting. It feels good to show some courage. Wake up peeps! It’s time to change the world! Health & Happiness!
Photo by: Cid
Athlete: Steph
Look no further!!! We at CrossFit M.D.I. will help you reach your goals!
M.D.I. Of the Day: 1/5/16
Level 1:
Fundamentals: HANDSTAND Progressions
6 min EMOM
Even min: 15 second HS hold or closest progression
Odd min: 1 wall walk
METCON: Wednesday Chipper
100 Wall Balls
Run to curb and back
90 Flutter kicks
Run
80 Push ups
Run
70 Sit ups
Run
60 Box jumps
Run
50 KB Squats
Run
40 KB Snatches
Run
30 Burpees
Run
20 Pull ups
Run
10 Kick Stands
Level 2;
STRENGTH/SKILL:
EMOM 10 min Complex
Start at 60% of your clean and increase each round if possible
1 Power Clean
1 Hang Cluster (Squat clean+Thruster)
1 Split Jerk
METCON:
AMRAP 2 min:
Clean and Jerk @ 70%
EMOM 12 min total
Min 1: 200m run
Min 2: 15 HRPU
Min 3: 200m row
Min 4: 15 Burpees

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

Blog 118
Had such a blast today coaching all my peeps! A lil peak of the night time epicness. Before class worked out with coach @gianvelez_mdi making sure the Nalgas stay FANTASTIC FOR Mrs. Lopez! šŸ’ŖšŸ»šŸ˜œšŸ‘!
Then the night crew came out boomin! Then to finish it off : YOGA-TON with @chemie3 HAAAA!!! Poor Yogi every time we went into a new pose the iPad kicked on a random Reggaeton Classic! WEPA! I’m trade marking Yoga-Ton peeps! Stretching mixed with EL perreo šŸ˜‚šŸ˜‚šŸ˜‚
NALGASTE PEEPS! NALGASTE! God bless! Until tomorrow crew!
Motivation! Dedication! Inspiration! Preserving the Sexy
Follow us:
: CrossFit MDI
Instagram: @crossfitmdi
Instagram: @uh.meh.rican
Twitter: @luisptslopez
Yelp: CrossFit MDI

Video:

Blog 118 Had such a blast today coaching all my peeps! A lil peak of the night time epicness. Before class worked out with coach @gianvelez_mdi making sure the Nalgas stay FANTASTIC FOR Mrs. Lopez! šŸ’ŖšŸ»šŸ˜œšŸ‘! Then the night crew came out boomin! Then to finish it off : YOGA-TON with @chemie3 HAAAA!!! Poor Yogi every time we went into a new pose the iPad kicked on a random Reggaeton Classic! WEPA! I'm trade marking Yoga-Ton peeps! Stretching mixed with EL perreo šŸ˜‚šŸ˜‚šŸ˜‚ NALGASTE PEEPS! NALGASTE! God bless! Until tomorrow crew! Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #dadstachelou #croptopkillas #tattedthuglou #turretslou #onlysuperheroswearspandex #liveasanexample #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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

PEEPS!!! Don’t forget tonight & every Tuesday at 7PM YIN YOGA!!! Yoga provides you with flexibility, strength, faster recovery, improved mental strength, and an overall better performance. By pairing CrossFit and yoga our community can improve their:
Flexibility
Breathing
Balance
Body awareness
Agility
Alignment
Injury prevention

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

Tuesday WOD

āœ” Sweaty?
āœ” Sore?
āœ” Tired?
Good. It’s working.
Look no further!!! We at CrossFit M.D.I. will help you reach your goals!
Photo By: Cid
M.D.I. Of the Day: 1/5/16
Level 1:
METCON: Tabata Tuesday: .20 sec on .10 sec off for 8 Rounds
T2B/K2B
Mountain Climbers
Bumper plate OH lunges
KB hang high pull
Burpees to plates
Elbows to hands
KB press
Level 2;
MOBILITY:
– Hips
– Shoulders
SKILL:
10 Min Cap:
Ring Dips 4 sets of 6-10
Wall Walks 4 sets of 3
* complete both movements in any order you wish *
METCON:
20 Min AMRAP:
15 Slam Ball Sit Ups
15 Slam Ball Lunges
15 Slam Ball Russian Twists
15 Slam Ball Squats

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

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