Wednesday WOD! Blog 140!

Thank you CFMDI community for such an amazing Tuesday night! Good night & God bless! We hope to see you tomorrow for warrior Wednesday aka woman Wednesday at the Box! Our lady coaches run the box with amazing energy & programming! Check out what @melc324 & @beast.marie have cooked up.

M.D.I. Of the Day: 2/10/16: Wednesday
Level 1: Fundamentals: Turkish Get Ups
8 min EMOM
Even min: 2 Turkish Get Ups
Odd min: 50m side shuffle
METCON: Kickboxing Mix up
Boxer stance Shuffle
Jab cross
Hooks
Upper cuts
Round house kicks
Front kicks
Side kicks
Muay Thai 4 count-rear round house jab cross round house
Around the world
Sit ups
Flutter kicks
Scissors
High Boat
—- Level 2: STRENGTH:
E2MOM: 10 min Max Back Squat Drop sets
W/ partner alternating 1 min rounds
Rx:
185 >165>145>125>105
135>115>95>75>55
Scaled:
155>135>115>95>75
105>85>65>45>45
GPP:
95/65 Each round
Squat to box
Example:
Max reps each round
Min 1: Partner A 185/135
Min 2: Partner B 185/135
Min 3: Partner A 165/115
Min 4: Partner B 165/115
and so on… —————————-
WOD:
For time: 10 min cap “Isabel”
30 Snatches
Rx: 135/95
Sx: 95/65
GPP:
KB Snatches —————————-
EMOM 6 min
50m SPRINT
Hold plank for remainder of minute —————————-
Homework:
Accumulate 2 min w/chin over bar or Ring hold —-

Video:

Thank you CFMDI community for such an amazing Tuesday night! Good night & God bless! We hope to see you tomorrow for warrior Wednesday aka woman Wednesday at the Box! Our lady coaches run the box with amazing energy & programming! Check out what @melc324 & @beast.marie have cooked up. M.D.I. Of the Day: 2/10/16: Wednesday Level 1: Fundamentals: Turkish Get Ups 8 min EMOM Even min: 2 Turkish Get Ups Odd min: 50m side shuffle METCON: Kickboxing Mix up Boxer stance Shuffle Jab cross Hooks Upper cuts Round house kicks Front kicks Side kicks Muay Thai 4 count-rear round house jab cross round house Around the world Sit ups Flutter kicks Scissors High Boat —- Level 2: STRENGTH: E2MOM: 10 min Max Back Squat Drop sets W/ partner alternating 1 min rounds Rx: 185 >165>145>125>105 135>115>95>75>55 Scaled:  155>135>115>95>75 105>85>65>45>45 GPP: 95/65 Each round  Squat to box Example: Max reps each round Min 1: Partner A 185/135 Min 2: Partner B 185/135 Min 3: Partner A 165/115 Min 4: Partner B 165/115 and so on… —————————- WOD: For time: 10 min cap "Isabel" 30 Snatches Rx: 135/95 Sx: 95/65 GPP:  KB Snatches —————————- EMOM 6 min  50m SPRINT  Hold plank for remainder of minute —————————- Homework: Accumulate 2 min w/chin over bar or Ring hold —- —- 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

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Blog 140
I don’t play to play. I play for a purpose. To remain health, happy & inspire my community to be EPIC! Do great things they never dreamed of.
I give you & all my peeps 200% of me. Why? Because you deserve it. If I want you to give me all of you then I must give you all of me.
I want to help change your life through fitness! Fitness has done so much for me. I lost over 110lbs, I am able to walk away from old insecurities when I was young that allows me to be a better husband, father, coach & teacher.
I mean for petes sake you see a man rocking spandex daily & im not afraid or ashamed of my body. Is it perfect no! But it’s healthy & happy & confident. Fitness did that for me. I want to do that for you! Let me help! I have started a campaign called PTS cares.
PTS cares is a program where I am picking one male & female to get free fitness for 3 months. I will guide them. I will coach them with the team & they will get healthy & happy. Today I will announce the two peeps. It’s up to them now to put In the work. Gods plan to get them. It’s them now wanting to walk in that path with me & the coaches.
Live as an example! It’s the PTS Way! ** Thank you coach @beast.marie for a challenging & fun program today. I am thankful for you & all the coaches at CFMDI that challenge the community & myself daily. ** I love you all. **PR Isabel after 111 back squats!!! That’s excites me!** I wore my @nc_crossfit Hat today for Ava & Her family. Stay strong @jasonkhalipa @ashleykhalipa We are thinking of you!
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 140 I don't play to play. I play for a purpose. To remain health, happy & inspire my community to be EPIC! Do great things they never dreamed of. I give you & all my peeps 200% of me. Why? Because you deserve it. If I want you to give me all of you then I must give you all of me. I want to help change your life through fitness! Fitness has done so much for me. I lost over 110lbs, I am able to walk away from old insecurities when I was young that allows me to be a better husband, father, coach & teacher. I mean for petes sake you see a man rocking spandex daily & im not afraid or ashamed of my body. Is it perfect no! But it's healthy & happy & confident. Fitness did that for me. I want to do that for you! Let me help! I have started a campaign called PTS cares. PTS cares is a program where I am picking one male & female to get free fitness for 3 months. I will guide them. I will coach them with the team & they will get healthy & happy. Today I will announce the two peeps. It's up to them now to put In the work. Gods plan to get them. It's them now wanting to walk in that path with me & the coaches. Live as an example! It's the PTS Way! ** Thank you coach @beast.marie for a challenging & fun program today. I am thankful for you & all the coaches at CFMDI that challenge the community & myself daily. ** I love you all. **PR Isabel after 111 back squats!!! That's excites me!** I wore my @nc_crossfit Hat today for Ava & Her family. Stay strong @jasonkhalipa @ashleykhalipa We are thinking of you! 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" (@livinglegendlou) on

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