Monday WOD! Blog 139!

Monday peeps!!! Papa Dios gave you a new day to start fresh! Let’s honor the day with health & happiness.

Photo by: Cid
Athlete Dasha
M.D.I. Of the Day: 2/8/16
Level 1: Fundamentals: Clean & Jerks
15 min to work up to a heavy clean & jerk with a focus on solid technique
METCON: Back, Bi’s and Tri’s
Super sets 1 min of each exercise at each station for 3 rounds
1) box dips, wide push ups
2) behind the neck tricep ext, diamond push ups
3) bar curls, bent over rows
4) chin ups or holds, row
5) push up hold, bent over tricep ext
Run 200 after each station
—- Level 2: Warm up: PVC
3 Rounds
20 mountain climbers
15 RDL
10 pass throughs
5 front squats
EMOM: 8 minutes
Odd: 12 toes to bar/ 16 knees to elbow/ 20 knee crunches
Even: 15 push ups
Metcon: 4 Rounds
50 dubs/ 150 singles
400 meter run
30 sit-ups
20 KB snatches RX 50/35 SX 35/25 GPP 25/15
10 pull ups

6am team rocked it!!! Motivation! Dedication! Inspiration! Preserving the Sexy!

Video:

6am team rocked it!!! Motivation! Dedication! Inspiration! Preserving the Sexy! —- 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

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Blog 139:

Nothing fancy peeps! Just hard work! Cold & it was hard to motivate early this morning to move the body but it needed to be done. No barbell needed.
When I think of skipping a workout because I’m tired or cold I think of you. I think of my daughter, my community. I have to lead. Only one way to lead! I choose to live as an example! I won’t be out worked, out loved & out done. Not peacock Lou! Not Dad STACHE Lou! Not Mr. PTS! Not bounce a quarter of the Nalgas Lou! Not 5 mix tapes for 20 Lou! LOL!
Live as an example peeps! Have a blessed day.

Video:

Blog 139: Nothing fancy peeps! Just hard work! Cold & it was hard to motivate early this morning to move the body but it needed to be done. No barbell needed. When I think of skipping a workout because I'm tired or cold I think of you. I think of my daughter, my community. I have to lead. Only one way to lead! I choose to live as an example! I won't be out worked, out loved & out done. Not peacock Lou! Not Dad STACHE Lou! Not Mr. PTS! Not bounce a quarter of the Nalgas Lou! Not 5 mix tapes for 20 Lou! LOL! Live as an example peeps! Have a blessed day. 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

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Thursday WOD! 5k! Blog 135!

Thankful Thursday peeps! Thankful for all of our community.
Did you miss class today?
No worries: still have: 9am,5pm,6pm & 7pm.
M.D.I. Of the Day: 2/4/16
WARM UP:
Card Game Warm Up:
Each guest picks a random card and everyone does an exercise.
Ace- coaches do 10 Burpees
King- 20 jumping jacks
Queen- 15 sit ups
Jack- 10 Burpees to guests
1-10: guest chooses what everyone will do. (Ie: 10 seconds straddle hold or 9 air squats etc)
METCON:
10 min AMRAP:
10 Russian KBS
10 Box Step Ups with Plate
10 Sit Ups
3 minute rest
10 min AMRAP:
20 Flutter Kicks (each side)
15 Push Ups
20 Squats
3 minute rest
10 min AMRAP:
10 Leg Raises
100 Meter Run
10 Ring or Box Dips

Video:

Thankful Thursday peeps! Thankful for all of our community. Did you miss class today? No worries: still have: 9am,5pm,6pm & 7pm. M.D.I. Of the Day: 2/4/16 WARM UP: Card Game Warm Up: Each guest picks a random card and everyone does an exercise. Ace- coaches do 10 Burpees King- 20 jumping jacks Queen- 15 sit ups Jack- 10 Burpees to guests 1-10: guest chooses what everyone will do. (Ie: 10 seconds straddle hold or 9 air squats etc) METCON: 10 min AMRAP: 10 Russian KBS 10 Box Step Ups with Plate 10 Sit Ups 3 minute rest 10 min AMRAP: 20 Flutter Kicks (each side) 15 Push Ups 20 Squats 3 minute rest 10 min AMRAP: 10 Leg Raises 100 Meter Run 10 Ring or Box Dips —- 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

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Next Saturday peeps!!! CFMDI inflatable 5k race!!! Get your tickets now!!!

The PTS way! Our core values!

Blog 135:
A leaders most powerful ally is his or her own example. Leadership is all about caring, daring & sharing! Caring for people, Daring to Act fearlessly & Sharing the success with all!
So, What happens when you leave your 225lb barbell out! You get held accountable! So… For every pound left out: 1 burpees penalty. That’s 225 burpees for time. I am a leader. I must set the example. If not then I need to be held accountable. So I will do the 225 burpees with a 30lb vest on! Sorry rest day! I will live as an example! Ohh & yes. I am in a singlet as well! WEPA spandex is cool but singlets are fresh!
Live as an example peeps! Have a blessed day.
Motivation! Dedication! Inspiration! Preserving the Sexy

Blog 134 & Wednesday WOD!

The picture says it all! Let’s rise & lift each other to a healthier & happier place!
We at CrossFit M.D.I. will help inspire you if you let us. We promise you nothing but excellence: coaching, programming, staff & a living environment.
M.D.I. Of The Day: 2/3/16
Level 1: Fundamentals: Back Squat
15 min to work up to a heavy Back Squat off the rig
METCON: 10-9-8-7-6-5-4-3-2-1
KB Swings
100 m run
KB Squats
—-
Level 2: E2MOTM 10 min:
Find your heaviest max of this complex
All Unbroken reps from start to finish
5 Deadlifts
4 Hang Cleans
3 S2O
METCON: Crossfit Open 13.4
7min AMRAP
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
….. And so on
RX:
3 Clean & Jerks 135/95
3 Toes to Bar
SX:
Clean & Jerks 95/65
Knees to Elbows
GPP:
Kb clean and jerk
Sit-ups

We love our community!!! 6am setting the tone for the day!!! Coach @beast.marie & @melc324 have set up an amazing day of fitness! Come in & get your fitness on today!!!

Video:

We love our community!!! 6am setting the tone for the day!!! Coach @beast.marie & @melc324 have set up an amazing day of fitness! Come in & get your fitness on today!!! Level 1: Fundamentals: Back Squat 15 min to work up to a heavy Back Squat off the rig METCON: 10-9-8-7-6-5-4-3-2-1 KB Swings 100 m run KB Squats —- Level 2: E2MOTM 10 min: Find your heaviest max of this complex All Unbroken reps from start to finish 5 Deadlifts 4 Hang Cleans 3 S2O METCON: Crossfit Open 13.4  7min AMRAP 3 Clean & Jerks 3 Toes to Bar 6 Clean & Jerks 6 Toes to Bar 9 Clean & Jerks 9 Toes to Bar 12 Clean & Jerks 12 Toes to Bar ….. And so on RX:  3 Clean & Jerks 135/95 3 Toes to Bar SX:  Clean & Jerks 95/65 Knees to Elbows GPP:  Kb clean and jerk Sit-ups —- 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

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Blog 134
I am motivated by the desire to change the world through example & fitness.
Murda she wrote was the name of the WOD today! My coach Belinda @beast.marie wrote a nasty complex today. Try it out!
10 minute Barbell Complex: build to as heavy as possible! Do not drop the bar.
5 deadlifts
4 hang cleans
3 shoulder to over head
Do not drop the bar!
Remember peeps do not compare your greatness to others. It takes away & steals the glory that god gave you. Do what you can do & be proud of that. Be proud that you are doing something positive that may inspire others. Be proud of you. Confidence is everything.

Video:

Blog 134 I am motivated by the desire to change the world through example & fitness. Murda she wrote was the name of the WOD today! My coach Belinda @beast.marie wrote a nasty complex today. Try it out! 10 minute Barbell Complex: build to as heavy as possible! Do not drop the bar. 5 deadlifts 4 hang cleans 3 shoulder to over head Do not drop the bar! Remember peeps do not compare your greatness to others. It takes away & steals the glory that god gave you. Do what you can do & be proud of that. Be proud that you are doing something positive that may inspire others. Be proud of you. Confidence is everything. 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

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Monday & Tuesday WOD! 5k RACE!!!!

Tuesday WOD:

Happiness lies in the joy of achievement and the thrill of effort. Let’s put effort into our Heath. Let’s become healthy & happy. Let’s change the world peeps! Terrific Tuesday is here!
M.D.I. Of the Day: 2/2/16
Level 1: Tabata Tuesday: 20 seconds on: 10 seconds off 8 sets per station.
Sled push
Knees to elbows
Walls balls
Kb swings
Box helicopters
Weighted Step ups
Plank jacks
Hollow body rocks
—-
Level 2: “Open Training”
STRENGTH
6 min EMOM:
8 Thursters 95/65
5 Burpees over bar

METCON:
“21-15-9 … Sorta”
13 Min AMRAP:
210 Double Unders / 400 Single Unders
150 Wall Balls 20/14
90 Box Jumps 24″/20″ (remind athletes their legs will be shot! be careful)
—-

Peeps!!! Don’t forget next weekend 2/13/16 we are participating in The inflatable 5k race in Melbourne Florida as a box! We would love to have you part of the team. Still room to sign up!!! We are going out together as a community & box to have team bonding & community get together while trying out new fitness. Our heat time is 10am!
Follow us:

Facebook: CrossFit MDI
Instagram: @crossfitmdi & @uh.meh.rican
Twitter: @luisptslopez
Yelp: CrossFit MDI

Monday is a big day peeps!!! Our Annual CFMDI fit test challenge! We will be doing Body Fat testing, weigh in, before pics & then the fit test. We will redo the test in 90 days & whoever has the best results will win 6 months of free classes!!! Yes!!! 6 months of free classes!
Pic by: @ltevebaugh the great
Athlete: Erin
M.D.I. of the Day: 2/1/16
Fit Test for all classes:
Body Fat Testing
Weigh in
Before pics
—-
1 mile run
—-
Fit test:
500 meter row
40 squats
30 sit-ups
20 push ups
10 burpees
For time
—-

Blog 130! Win 6 months free! Thursday WOD!

Win 6 months free training!!! How? Take a look peeps!
‪#‎Repost‬ @gregory_mdi_coach
The annual CrossFit MDI fit test is this upcoming monday. Don’t miss a great opportunity to win 6 FREE months off the best FITNESS in town. If you didn’t have an incentive before, now is a great opportunity! 3-months to be the fittest you.

Blog 130
Last nights strength complex was tasty & heavy so today other than coaching & teaching it’s NO training today for me. Full blown 50 minute mobility day with a lot of stretching & yin yoga. I have seen in the past 2 months such a change in my range of motion & peacefulness because I practice yoga everyday. If you are looking to spice things up with your activity I highly recommend it. We offer it at the box free for our community.
Side & Personal note: I have created some short term goals I am working on.
Personal: Be an Elite dad, husband, business owner, coach, teacher & human.
Training goals: Better Deadlifts, muscle ups & keep strength while losing some more body fat. I didn’t say weight. Body fat is body fat. Lean muscle mass is mass. 💪🏻
Business goals: continue to provide excellence while knowing & growing my numbers.
You should write goals down peeps. It’s how you can start a action plan. Unless we write them down & put them on paper they are just wishes. Let’s work on our goals. If you need help, reach out to me. I will see what I can do. 💪🏻😎🇺🇸
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 130 Last nights strength complex was tasty & heavy so today other than coaching & teaching it's NO training today for me. Full blown 50 minute mobility day with a lot of stretching & yin yoga. I have seen in the past 2 months such a change in my range of motion & peacefulness because I practice yoga everyday. If you are looking to spice things up with your activity I highly recommend it. We offer it at the box free for our community. Side & Personal note: I have created some short term goals I am working on. Personal: Be an Elite dad, husband, business owner, coach, teacher & human. Training goals: Better Deadlifts, muscle ups & keep strength while losing some more body fat. I didn't say weight. Body fat is body fat. Lean muscle mass is mass. 💪🏻 Business goals: continue to provide excellence while knowing & growing my numbers. You should write goals down peeps. It's how you can start an action plan. Unless we write them down & put them on paper they are just wishes. Let's work on our goals. If you need help, reach out to me. I will see what I can do. 💪🏻😎🇺🇸 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

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Endurance Day: 1/28/18 M.D.I. of the Day
This is Erin! Erin does:
100 push ups
100 situps
100 squats
10 laps of running or
100 calorie row or
100 air assault bike
Everyday!
Erin is strong.
Be like Erin!
This WOD is courtesy of ERIN Britt! Everyone thank Erin! 💪🏻😜👍🏻

Tuesday & Wednesday WOD! Blog 128 & 129!

Wednesday WOD

Wonderful Wednesday Peeps! We have a wonderful poem for you: Roses are red, Violets are blue, Go to the gym, End of poem. LOL!
We at CrossFit M.D.I. are excited to help you become healthier & happier through fitness & love.
Photo by: Cid
Athlete: Chase

M.D.I. Of the Day: 1/27/16
Level 1: Fundamentals: Deadlifts
Partner Warm Up
21-15-9
Deadlifts (95/65)
Air squats

METCON: Kick Butt Wednesday’s
1:30 min with each movement
Box Shuffle
Bear Crawls
Front Kicks
Side Kicks
Jab, Cross
Hooks
Knee Up
Lunge Kick
Wall Sit
Wall Hold
Russian Twists
Plank
—-
Level 2: STRENGTH/SKILL: Jerks
EMOM 11min:
Min 1-3: 3 push press @65%
Min 4: rest & add weight
Min 5-7: 3 push jerks @75%
Min 8: rest & add weight
Min 9-11: 3 split jerks @85%
METCON: Fight Gone Bad!”
Three rounds of:
Wall-balls
Sumo deadlift high-pull, 75/65
Box Jumps 20
Push-press, 75/65
Row (calories)
1 min rest between rounds
—-

Video:

Morning crew setting the tone for the day!!!!Nothing but great energy & love peeps!!! We hope to see you tonight for class at 5,6 or 7pm! #Repost @beast.marie with @repostapp. ・・・ 6am rocked the WOD this morning! Come see me at 5, 6, or 7pm tonight. STRENGTH/SKILL: Jerks EMOM 11 min: Min 1-3: 3 push press @60% Min 4: rest & add weight Min 5-7: 3 push jerks @70% Min 8: rest & add weight Min 9-11: 3 split jerks @80% METCON: Fight Gone Bad!" Three rounds of: Wall-balls Sumo deadlift high-pull, 75/55 Box Jumps 20 Push-press, 75/55 Row (calories) 1 min rest between rounds 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 & Competitors class! Monday-Friday Classes: Level 1: 6am, 5pm, 6pm, 7pm  Level 2: 6am, 9am, 5pm, 6pm, 7pm  Open Gym: 7am – 8:30am Yoga: Tuesday 7pm  PTS Barbell Club: Tuesday 8pm Saturday Classes: Level 1 & 2: 9:30am  PTS Barbell Club: 11am Competitors Course: 12pm —- Sunday Class: Competitors Course: 12pm —- Level 1 Fundamentals course: Mon, Wed & Fri 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 #liveasanexample #alltheweight #notepunga #youwelcome #happy #teammdi #crossfitmdi #cfmdi #crossfit #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy

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Morning crew setting the tone for the day!!!!Nothing but great energy & love peeps!!! We hope to see you tonight for class at 5,6 or 7pm!
‪#‎Repost‬ @beast.marie with @repostapp.

Video:

Morning crew setting the tone for the day!!!!Nothing but great energy & love peeps!!! We hope to see you tonight for class at 5,6 or 7pm! #Repost @beast.marie with @repostapp. ・・・ 6am rocked the WOD this morning! Come see me at 5, 6, or 7pm tonight. STRENGTH/SKILL: Jerks EMOM 11 min: Min 1-3: 3 push press @60% Min 4: rest & add weight Min 5-7: 3 push jerks @70% Min 8: rest & add weight Min 9-11: 3 split jerks @80% METCON: Fight Gone Bad!" Three rounds of: Wall-balls Sumo deadlift high-pull, 75/55 Box Jumps 20 Push-press, 75/55 Row (calories) 1 min rest between rounds 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 & Competitors class! Monday-Friday Classes: Level 1: 6am, 5pm, 6pm, 7pm  Level 2: 6am, 9am, 5pm, 6pm, 7pm  Open Gym: 7am – 8:30am Yoga: Tuesday 7pm  PTS Barbell Club: Tuesday 8pm Saturday Classes: Level 1 & 2: 9:30am  PTS Barbell Club: 11am Competitors Course: 12pm —- Sunday Class: Competitors Course: 12pm —- Level 1 Fundamentals course: Mon, Wed & Fri 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 #liveasanexample #alltheweight #notepunga #youwelcome #happy #teammdi #crossfitmdi #cfmdi #crossfit #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy

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Blog 129
I promised you a picture of me at one of the roughest times health wise in my life. I was 275lbs then. Fast forward today & I have lost over 100lbs & kept it off.
There was no short cuts. It was not easy & still not easy. I can tell you it’s all worth it. Fitness saved my life mentally & physically. I will Never forget where I came from. I share this with you so you can see if I can do it so can you.
Once I fell in love with fitness I knew right then it was my mission & Gods plan to share my story & learn how to train others to do the same. So, I went to school & learned how to help my community become healthier & happier. I want to effect my community in a major way so I started small & opened up a small 600 square feet fitness studio that grew with love & through word of mouth. We have upgraded that small fitness studio since then to 6,000 square feet CrossFit M.D.I. aka The Adult Disney with God. Results don’t lie & my community got them & continues to progress.
It is not easy what I do. Physically & mentally I give it my all. I know why I do it. It has & will be to change the world. So I hope this blog post helped you see a quick snap shot of how it all began. There is many more chapters & layers to this story & if you ask I will share. But as far as right now it’s time I end the post so I can enjoy my family. Please feel free to ask me anything. I don’t mind sharing. – 2016 Lou

Amrap mentality in full effect!
Motivation! Dedication! Inspiration! Preserving the Sexy

Tuesday WOD

Terrific Tuesday WOD is out Peeps! CFMDI community Lets continue to inspire the world. Let us be the leaders in health & fitness. We will change the world! Faith, family & fitness under one roof to preserve the sexy!
M.D.I. Of the Day 1/26/15
Level 1: METCON: Tabata Tuesday: .20 sec on .10 sec off for 8 Rounds
Concept row
KB Swings
Slam ball cleans
Dips
Renegade rows
KB SDHP
Sprints
Elbows to hands
—-
Level 2: Gian-palooza
Warmup
Mobilize and work up to heavy snatch
1 snatch 90%
500m run
2 snatches 80%
100 dubs/ 300 singles
3 snatches 70%
20 muscle ups/c2b/pull-ups
20 min cap
2 rounds for time
25 deadlifts 155/115
100m run
25 hspu/50hrpu
100m run
20 min cap
—-

Thank you to all the night classes for giving us your all! We are so excited to be able to be a part of your fitness journey. We love our peeps! Health & happiness!
Video: 5pm class & 7pm Yoga class

Video:

Blog 128:
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. That’s with anything in life.
When I blog it’s more then working out vids or a pissing contest! I have zero interest in being an elite exerciser.
I have all the want & interest to be an elite Dad, Husband, business owner, mentor, Coach, teacher & human.
I want you to see me for the man God sees in me. The man that is willing to give all! I don’t play the game of life to play. I play the game of life to win! So my family & community say: “That is one BAD ASS MOFO! An inspiration!” Remember I choose to live as an example. So when I pass, I will die as a legend!
So Never give up! I hit this lift 3 more times after I missed it. 215 for a triple. Wepa!
Time to head back to CFMDI to coach the night crew! God bless & hope to see you.
Amrap mentality in full effect!
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Follow the blog!!! #Repost @luisptslopez with @repostapp. ・・・ Blog 128: Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. That's with anything in life. When I blog it's more then working out vids or a pissing contest! I have zero interest in being an elite exerciser. I have all the want & interest to be an elite Dad, Husband, business owner, mentor, Coach, teacher & human. I want you to see me for the man God sees in me. The man that is willing to give all! I don't play the game of life to play. I play the game of life to win! So my family & community say: "That is one BAD ASS MOFO! An inspiration!" Remember I choose to live as an example. So when I pass, I will die as a legend! So Never give up! I hit this lift 3 more times after I missed it. 215 for a triple. Wepa! Time to head back to CFMDI to coach the night crew! God bless & hope to see you. Amrap mentality in full effect! 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

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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.

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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

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

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@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

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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
—-

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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

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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