Home » News & Updates » Blog 126 & 127! Monday WOD!

Blog 126 & 127! Monday WOD!

Blog 127

Dream. Believe. Dare. Do.
Day started off by coaching the best community any coach can ask for! A group of like minded individuals with common goals to become healthier & happier. I couldn’t be anymore proud of these peeps! They believe in me. I believe in them.
The way my schedule from coaching & teaching is set up I will have to always have to split my training into 2 sessions.
Strength in the morning & conditioning in afternoon.
Heavy squat cleans at 85% for multiple reps. It felt easier & easier each rep. I was pumped.
It always helps to have some great tunes in the background. Love my old school G-unit @50cent mix tapes to get the ANIMALE OUT. Thanks 50! Gods Plan!
It has been brought to my attention that some of you peeps don’t know how I started coaching & training & that I should share my story about a 275lb DJ to a 180lb gym owner & coach.
So this week I will be taking a trip down memory lane to help inspire you to be healthy & happy. It will start off with a before pic of me at 275lbs & move on through my progression. I hope it helps to show you that with a dream & hard work you can do anything.

Video:

Blog 127 Dream. Believe. Dare. Do. Day started off by coaching the best community any coach can ask for! A group of like minded individuals with common goals to become healthier & happier. I couldn't be anymore proud of these peeps! They believe in me. I believe in them. The way my schedule from coaching & teaching is set up I will have to always have to split my training into 2 sessions. Strength in the morning & conditioning in afternoon. Heavy squat cleans at 85% for multiple reps. It felt easier & easier each rep. I was pumped. It always helps to have some great tunes in the background. Love my old school G-unit @50cent mix tapes to get the ANIMALE OUT. Thanks 50! Gods Plan! It has been brought to my attention that some of you peeps don't know how I started coaching & training & that I should share my story about a 275lb DJ to a 180lb gym owner & coach. So this week I will be taking a trip down memory lane to help inspire you to be healthy & happy. It will start off with a before pic of me at 275lbs & move on through my progression. I hope it helps to show you that with a dream & hard work you can do anything. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #amrapmentality primetimelou #peacocklou #dadstachelou #croptopkillas #liveasanexample #corevalues #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" (@luisptslopez) on

Daisy first ever rope climb!!!! How epic is this!!! We are so proud of our community!!! They are an inspiration!

Video:

@daisylove_24 first ever rope climb!!!! How epic is this!!! We are so proud of our community!!! They are an inspiration! —- Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we 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 #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #croptopkillas #godsbox #family

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

Hey you! Yes you! You said Monday is your start day! Guess what? It’s Monday! Time to become a healthier & happier you.
Let us at CrossFit M.D.I. inspire you to be the best you through an amazing community filled with love & fitness.
M.D.I. Of the Day: 1/25/16
Level 1: Fundamentals: Rope Climbs
Partner Warm Up 5 min AMRAP
1 rope climb AHAP or 6 rope climb progressions
15 wall balls*
*Every time you break on the wall balls – the team owes a 50m run together.

METCON: Motavational Mondays
10 Jumping Lunges
20 KB Windmills
30 Box Jumps
40 KB Romanian Deadlifts
50 Flutter Kicks
60 Plank Jumping Jacks
70 Goblet Squats
80 Leg Raises
90 Hip Ext
100 KB Deadlifts
—-
WARM UP: 3 sets 5 reps
Barbell RDL
Barbell hang clean
Barbell front squats
Barbell lunges
STRENGTH: Cleans (20 min.)
3@65%
2@75%
(3 sets) 1@85%

METCON:
7 minute amrap
100 Meter run
6 touch & go squat cleans RX165/115 or SX95/65
***If you drop the bar 3 burpee over the bar penalty***
—-
Rest 1 minute
—-
7 minute Amrap
5 pull ups/ 10 ring rows
10 deadlifts
RX165/115 or SX95/65
***If you drop the bar on deadlift 10 push up penalty***
—-
Rest 1 minute
—-
7 minute Amrap
1 rope climb/ 5 rope attempts
6 back rack lunges
RX165/115 or SX95/65
***If you drop the bar on lunge :30 second plank hold****

Amazing Sunday Crew!!! Fitness can be outside the box not just inside peeps!!! It started with rom wod for mobility & then some EMOMs outside to enjoy the sun! Florida living peeps!!!
M.D.I. Of the Day: 1/24/16
Warm up: ROM WOD
EMOM 10 minutes
Odd 10 burpees
Even 20 air squats
—-
EMOM 10 minutes
Odd 20 KB swings
Even 10 wall balls
—-
EMOM 10 minutes
Odd 10 toes to bar
Even 200 meter row
—-

Video:

Amazing Sunday Crew!!! Fitness can be outside the box not just inside peeps!!! It started with rom wod for mobility & then some EMOMs outside to enjoy the sun! Florida living peeps!!! M.D.I. Of the Day: 1/24/16 Warm up: ROM WOD EMOM 10 minutes Odd 10 burpees Even 20 air squats —- EMOM 10 minutes Odd 20 KB swings Even 10 wall balls —- EMOM 10 minutes Odd 10 toes to bar Even 200 meter row —- Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we 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 #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #croptopkillas #godsbox #family

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

Blog 126

I’m no miracle man. I guarantee nothing but hard work. I’m growing. I’m learning. My Leadership is an ever-evolving position. – Put the D on the table Lou

Amrap mentality in full effect! Thank you Jason for the lesson.

Motivation! Dedication! Inspiration! Preserving the Sexy

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