Blog 147! Sunday, Saturday, Friday & Thursday WOD!

Sunday

Super Blessed Sundays peeps! Let’s thank Papa Dios for another day. Let’s honor our body & work on being healthier & happier. If you didn’t know we have an amazing 12pm class today. We hope to see you in for class.
Photo by: Cid
Athlete: AL

M.D.I. Of the Day: 2/21/16
STRENGTH:
Back Squats:
(3 Sets) of 5 @ 80%
METCON:
Team Wod:
25 Minute AMRAP:
40 Wall Balls 20/14
40 Sit Ups
40 Russian KBS 50/35
40 Hollow Rocks
40 Box Step Ups with KB
40 Leg Raises
40 OH Lunges with Plate 25/10
40 Pistols

April 9th 2016!!! Iron Rage Throwdown!!! 7 weeks left peeps!!! There is still room to sign up & enjoy a day filled with fitness, fun & epicness!!! Cash prize!!! Yes cash prizes for al divisions!!! WODS have been released on our Facebook page! We are still open to for sponsors & vendors so please email us if you are interested at ptswarroom@gmail.com.

Saturday

9:30am class working hard!!! What an awesome group of peeps getting healthy & happy!!!

Video:

6am team setting the tone for fun Friday!!! If you missed out no worries peeps! Night class starts at 5,6 or 7pm! Big shout to Jose aka PePe the Don for being with PTS since the beginning! Almost 4 years later & this amazing man is still inspiring his community & coaches! We are blessed to have him. Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @uh.meh.rican Twitter: @luisptslopez Snap Chat: @mr_pts 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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Join us Friday night 3/11/16 @7pm as Dj Lou plays your favorite tracks and we dance the calories away! *NO COVER! But we are taking any donations for more equipments to better our fitness!
*DRINKS ARE WELCOME! ( whatever gives you micheal Jackson moves 😝)
JUST A FUN FRIDAY NIGHT WHERE YOU CAN MINGLE WITH YOUR COACHES AND FELLOW MDI FAMILY!

Friday

Opportunity follows struggle. It follows effort. It follows hard work. It doesn’t come before. Remember that peeps! It’s Fun Friday! Are you willing to put in the time to become a healthier & happier you? If so! Let’s us help!!!
M.D.I. Of the Day: 2/19/16
Level 1: Fundamentals: Kipping Technique
—-
Metcon: Chipper
100 KB swings
90 mountain climbers per leg
80 dubs/ 240 singles
70 lunges
600 meter run
50 toes to bar or knees to elbow
40 Burpees
30 pull ups or bent over rows
200 meter run
10 bear crawls to cone & back
—-
** if you finish before time cap row max meters time cap is over.**
—-
Level 2:
METCON: Open WOD
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans

8 min AMRAP
—–
Open WOD Kinda
15 min Cap
10 OH Squats 95/65
10 C2B
12 OH Squats
12 C2B
14 OH Squats
14 C2B
… Ascending ladder

Blog 147
So today during the 3rd week of heavy @metamaxcondtioning back squat program I asked my student/physical therapist Jessica to take a look at my squats under a heavy load.
Why heavy load? Because we tend to see the imbalances more under distress on a more advanced athlete or client. We can see what is firing & not firing. Something you can’t see doing a regular body weight squat.
She confirmed what I feel & video taped a slight shift on the right glute. So long story short: I had a injury a year back to the right glute & hamstring. I have fully recovered with Mobilty, time & Dr. Denise doing acupuncture & therapy.
However!!! The right glute is weaker. It lost strength during the healing. So to better my self even more & make my body perform that much better we need to put in the effort in the not so much fun part of training. Single leg isolation & strengthening. This is where traditional isolated exercise are great for!
My glute minimus needs this & stabilizers of the knee on that right side to enhance performance.
So time to show you more than the fancy lifts. Time to open up & show you the humbling part of getting better. It’s small but a step towards the right way.
I also wanted to show you that I got this from my student. I never assume to know it all or be the best of everything in the fitness industry. I learn everyday how to be better in every way.
It’s the passion that is behind my message & dream that allows me to reach you. Not because I lift the heaviest or got a ten pack which I don’t or because I am the smartest best programmer on earth because I’m not! But again it’s the passion & consistency that shows you that I want to help you become a healthier & happier you. I love what I do.
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 147 So today during the 3rd week of heavy @metamaxconditioning back squat program I asked my student/physical therapist Jessica to take a look at my squats under a heavy load. Why heavy load? Because we tend to see the imbalances more under distress on a more advanced athlete or client. We can see what is firing & not firing. Something you can't see doing a regular body weight squat. She confirmed what I feel & video taped a slight shift on the right glute. So long story short: I had a injury a year back to the right glute & hamstring. I have fully recovered with Mobilty, time & Dr. Denise doing acupuncture & therapy. However!!! The right glute is weaker. It lost strength during the healing. So to better my self even more & make my body perform that much better we need to put in the effort in the not so much fun part of training. Single leg isolation & strengthening. This is where traditional isolated exercise are great for! My glute minimus needs this & stabilizers of the knee on that right side to enhance performance. So time to show you more than the fancy lifts. Time to open up & show you the humbling part of getting better. It's small but a step towards the right way. I also wanted to show you that I got this from my student. I never assume to know it all or be the best of everything in the fitness industry. I learn everyday how to be better in every way. It's the passion that is behind my message & dream that allows me to reach you. Not because I lift the heaviest or got a ten pack which I don't or because I am the smartest best programmer on earth because I'm not! But again it's the passion & consistency that shows you that I want to help you become a healthier & happier you. I love what I do. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: Instagram: @crossfitmdi Instagram: @uh.meh.rican Snapchat: @mr_pts 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 #

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Thursday

Thankful Thursday’s peeps! 6am team warming up the mind, body & soul before a great team WOD with ROM WOD.
We hope to see you for class today!
Level 1 & 2: M.D.I. 2/18/16
Warm up: ROM WOD
Metcon: 35 Min Partner AMRAP:
30 Slam Ball Squats
25 Slam Ball Throws
20 Slam Ball Sit Ups
15 Med Ball Cleans
10 Dips(ring or box)
5 Wall Walks/Box Helicopters

Video:

6am team setting the tone for fun Friday!!! If you missed out no worries peeps! Night class starts at 5,6 or 7pm! Big shout to Jose aka PePe the Don for being with PTS since the beginning! Almost 4 years later & this amazing man is still inspiring his community & coaches! We are blessed to have him. Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @uh.meh.rican Twitter: @luisptslopez Snap Chat: @mr_pts 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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Tuesday WOD! Yoga night! Barbell night!

The Future Belongs To People Who Know This One Secret! Work hard! Stay humble! Stay hungrier! Go out there & inspire peeps! It’s the PTS WAY!

Photo by: Cid
Athlete: Bri
M.D.I. Of the Day: 2/9/16
Level 1:
Warm up: 3 rounds:
100 meter run
10 jumping jacks
10 push ups
10 squats
Tabata Tuesday: 20 sec on/ 10 sec off
Wall balls
Side shuffles
Thrusters
Mountain climbers
KB lunges
Dead hangs from rig
Man makers
Sled pushes
—-
Level 2:
“Open Training”
MOBILITY 15 Min
– Shoulders
– Quads/Hamstrings
– Wrists
STRENGTH
4 Min EMOM:
15 Hang Power Cleans (135/95) (115/75) (95/65) (65/45)
5 min break
METCON:
For Time:
“Diane’s Evil Brother, GIAN”
21-15-9: (15 Min CAP)
Strict HSPU
Deadlifts (225/155) (185/105) (155/105)
Burpees Over Bar

PEEPS!!! Don’t forget tonight & every Tuesday at 7PM!!! Yoga with Chemie!!! 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

—–
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 Thursday’s & our new Preserving the Strength barbell club!** WOWZERS! Mind blown!

Don’t forget peeps at 8pm or Oly coach Gian has an amazing Barbell class set up to make you a better lifter! Great programming don’t miss out.
β€ͺ#β€ŽRepost‬ @gianvelez_mdi with @repostapp.
・・・
IM IN LOVE WITH BAAARBELL oly class tonight at 8 it’s gonna be brutally fun tonight come work on that form and let us at @crossfitmdi make u that much better

Video:

Happy Bday to one of our dearest peeps!!! Cadillac Pat!!! He has been with us for almost 4 years & is such an amazing friend to all in the community! Everyone wish this SPECIMEN of a man a Happy Blessed Bday!!! We love you Pat!!! It’s an honor to be your box!!!!

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
—-

Monday peeps!!! Time to Preserve the Sexy!!!

Monday peeps!!! Time to Preserve the Sexy!!! Allows us to help change your life through health & fitness. We promise you nothing but excellence.
Take a look at the 6am crew getting after it this morning!
M.D.I. Of the Day: 1/11/16
Level 1: Fundamentals: THRUSTERS
Warm Up
5 min Ladder
1 Thruster / 1 Burpee
2 Thrusters/ 2 Burpees
3 / 3 …. & so on
METCON: Motavational Mondays
50 m Walking Lunges with a plate
50 Bent over Rows
50 Push ups
50 Russian Twists
50 m Walking Lunges w/ plate
50 V ups w/ plate
50 K2E
50 Hip Ext
50 m Walking Lunges w/ plate
Buy out: 800 m run
—-
Level 2:
WARM UP: wrist, lizard, dragon
E.M.O.M. 10 minute
Even: 1 snatch 90% snatch
Odd: 200 Meter Sprints
METCON: Happy Bday Raul & Maytee
5 Rounds
28 KB swings
30 push ups
Rest 2 minutes
3 Round
28 alternating KB snatch
50 dubs
Rest 2 minutes
1 Round
28 KB SDHP
75 sit-ups
—-

Video:

Monday peeps!!! Time to Preserve the Sexy!!! Allows us to help change your life through health & fitness. We promise you nothing but excellence. Take a look at the 6am crew getting after it this morning! M.D.I. Of the Day: 1/11/16 Level 1: Fundamentals: THRUSTERS Warm Up 5 min Ladder 1 Thruster / 1 Burpee 2 Thrusters/ 2 Burpees 3 / 3 …. & so on METCON: Motavational Mondays 50 m Walking Lunges with a plate 50 Bent over Rows 50 Push ups 50 Russian Twists 50 m Walking Lunges w/ plate 50 V ups w/ plate 50 K2E 50 Hip Ext 50 m Walking Lunges w/ plate Buy out: 800 m run —- Level 2: WARM UP: wrist, lizard, dragon E.M.O.M. 10 minute Even: 1 snatch 90% snatch Odd: 200 Meter Sprints METCON: Happy Bday Raul & Maytee 5 Rounds 28 KB swings 30 push ups Rest 2 minutes 3 Round 28 alternating KB snatch 50 dubs Rest 2 minutes 1 Round 28 KB SDHP 75 sit-ups —- —- 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 #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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Happy Bday to our CFMDI FAMILY!!! Raul & Maytee! God bless you both & we wish you many more!!!

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! πŸ’ͺ🏾 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!!**

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

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! πŸ’ͺπŸ»πŸ˜œπŸ‘!
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 πŸ˜‚πŸ˜‚πŸ˜‚
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! πŸ’ͺπŸ»πŸ˜œπŸ‘! 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 πŸ˜‚πŸ˜‚πŸ˜‚ 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

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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

Tuesday WOD

βœ” Sweaty?
βœ” Sore?
βœ” 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

Sunday & Xmas WODS! Blog 112

Sunday 12/27/15

Who feels this way? If so!!! Get your butt into the Box! We have a class at 12pm!

Coach Luis will be in at 11am before class starts working on mobility if you want to join in before Coach Greg starts the WOD!

M.D.I. Of the Day: 12/27/16

STRENGTH:
Deadlifts (5/3/1 Week 5 Day 2)
(20 min cap)
5 @55% of Max
5 @65% of Max
5 @75% of Max

METCON:
18 min AMRAP:
10 Wall Balls 20/14
25 Sit Ups (10 GHD Sit Ups)
25 Meter Sled Push SPRINT (4×45/2×45)
25 Meter sprint (either before your sled push or after, depending on where the sled was started)
10 Burpees

Friday 12/25/15

9:30am CHRISTMAS WOD CREW ROCKING IT!!!!
M.D.I. Of the Day: 12/24/15
Level 1 & 2:
METCON:
45 min cap
“12 Days of Christmas”
Start at 1, then 2,1, then 3,2,1…. Etc until you finish the 12
1- 100 meter run
2- Snatch 95/65 115/75
3- Back Squats 95/65 115/75
4- Burpees
5- HSPU
6- Toes-To-Bar / Knees-To-Elbows
7- Pull Ups
8- KBS 50/35
9- Wall Balls 20/14
10- Push Ups
11- Double Unders (33 singles)
12- Man Makers 40/20

Video:

9:30am CHRISTMAS WOD CREW ROCKING IT!!!! M.D.I. Of the Day: 12/24/15 Level 1 & 2: METCON: 45 min cap "12 Days of Christmas" Start at 1, then 2,1, then 3,2,1…. Etc until you finish the 12 1- 100 meter run 2- Snatch 95/65 115/75 3- Back Squats 95/65 115/75 4- Burpees 5- HSPU 6- Toes-To-Bar / Knees-To-Elbows 7- Pull Ups 8- KBS 50/35 9- Wall Balls 20/14 10- Push Ups 11- Double Unders (33 singles) 12- Man Makers 40/20 —- 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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EPIC 12 days of Christmas WOD @crossfitmdi I call these peeps my family because we invest in each other’s lives. It’s more than a workout. It’s faith, family & fitness! Great job today peeps! Have a blessed Christmas peeps! Epic DAY!

Blog 112
This is my barbell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life.
My barbell is human, even as I am human, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses & strengths. I will keep my barbell clean and ready, even as I am clean and ready. We will become part of each other.
Before God I swear this creed. My barbell and I are the defenders of health & fitness. We are the masters of our enemy. We are the saviors of my life. (The CFMDI WAY)
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 112 This is my barbell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. My barbell is human, even as I am human, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses & strengths. I will keep my barbell clean and ready, even as I am clean and ready. We will become part of each other. Before God I swear this creed. My barbell and I are the defenders of health & fitness. We are the masters of our enemy. We are the saviors of my life. (The CFMDI WAY) Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #dadstachelou #croptopkillas #onlysuperheroswearspandex #spandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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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)

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! πŸ’ͺ🏻😊
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!

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
—-

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