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

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

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 #

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

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

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

Sunday WOD! Blog 143! 5k Race!

Sunday

Find your favorite workout partner and lets get fit today at MDI! I have a tasty one for you guys. See you all at noon.
VALENTINES DAY WOD
CO-ED TEAMS:
“For Him”
6 Rounds:
5 Power Cleans
5 Front Squats
5 Jerks
(135/95) (95/65) (75/55)
***Each partner does a round then switches** “For Her”
2 Mile Run for Time
One partner runs a 200 M split while the other holds a plank. Continue to switch every 200 meters until the team has reached 2 miles (16 rounds total or 8 each)

Saturday

Blog 143: Community! CrossFit M.D.I. takes over the inflatable 5K race!!!
As you navigate through the rest of your life, be open to collaboration. Other people and other people’s ideas are often better than your own. Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.
I am So proud of our community. It was so much fun to see their faces light up like kids during & after the race. Gods bless them all.

Video:

Summer is coming before you know it! My gym is offering to all guests the opportunity to try THREE FREE workouts. It’s a great opportunity to try out all of our services and finally live that fit and healthy lifestyle.
My gym offers a Level One class that is perfect for beginners or someone who doesn’t wasn’t to pick up a barbell and just get fit. Don’t be intimidated by my stupid videos all the time… That’s not what level one is about!
We have amazing coaches, great programming and great classes to offer including yoga and barbell.
All you need to do is show up and tell them I let you know about this offer. That’s it! Nothing more. No hassle, just a healthier you!

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

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

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" (@luisptslopez) on

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

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

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

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

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

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

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

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

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

Happy Bday to our CFMDI FAMILY!!! Raul & Maytee! God bless you both & we wish you many more!!!

Blog 120.1.2.3.4.5.6 & 121

Blog series 120.1
Snapshot of today’s EPICNESS! I am going to post the highlights that made me smile the most today:

Running with my wife to the finish line at her first RX comp! Helping her turn it on the last 100 meters & seeing she over come! EPIC!
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog series 120.1 Snapshot of today's EPICNESS! I am going to post the highlights that made me smile the most today: Running with my wife to the finish line at her first RX comp! Helping her turn it on the last 100 meters & seeing she over come! EPIC! Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #primetimelou #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" (@luisptslopez) on

Blog series 120.2

Snapshot of today’s EPICNESS! I am going to post the highlights that made me smile the most today:

Bonding with my partner & coach before the last WOD. We spoke of finishing with style & to never forgot why we do it! It’s all for fun. It’s all to inspire! Something about black & white photos man! They are classic.

Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog series 120.3
Snapshot of today’s EPICNESS! I am going to post the highlights that made me smile the most today:

M.D.I. Sweep! This is a great way to start the year. Not just for the win. It was for the lesson behind it. We all need each other to make our community believe. We are a TEAM & family first. Then with God & love we create EPICNESS!

Motivation! Dedication! Inspiration! Preserving the Sexy

Blog series 120.4
Snapshot of today’s EPICNESS! I am going to post the highlights that made me smile the most today:

Its missing a lot of peeps in this pic. Our familia had to leave early or had to work but this community day in & day out LOVE! When we do an event or show up to an event they know ITS THE M.D.I.

Motivation! Dedication! Inspiration! Preserving the Sexy

Blog series 120.5
Snapshot of today’s EPICNESS! I am going to post the highlights that made me smile the most today:

I got to wear my first singlet at a comp! Plus! Hit some epic ish plus! Missed some epic ish plus! LOL! Did it with a SMILE on my face! PLUS! PLUS! So what I didn’t make the super big lift I wanted but I had fun. I enjoyed the challenge & it never defeated me . It’s not a fail for me! It’s a win! You can tell a lot by a person by how they bounce back gracefully. Some my mistake my passion, flare, love & energy with cockiness. Far from it! Just a humble dude from union park with a dream. I am a showman. The game deserves a shows. The game deserves fun & I am going to give it to them. Its papa Dios plan & I am executing it. – PrimeTime Lou
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog series 120.5 Snapshot of today's EPICNESS! I am going to post the highlights that made me smile the most today: I got to wear my first singlet at a comp! Plus! Hit some epic ish plus! Missed some epic ish plus! LOL! Did it with a SMILE on my face! PLUS! PLUS! So what I didn't make the super big lift I wanted but I had fun. I enjoyed the challenge & it never defeated me . It's not a fail for me! It's a win! You can tell a lot by a person by how they bounce back gracefully. Some my mistake my passion, flare, love & energy with cockiness. Far from it! Just a humble dude from union park with a dream. I am a showman. The game deserves a shows. The game deserves fun & I am going to give it to them. Its papa Dios plan & I am executing it. – PrimeTime Lou Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #primetimelou #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" (@luisptslopez) on

Blog series 120.6
Snapshot of today’s EPICNESS! I am going to post the highlights that made me smile the most today:

All the EPICNESS today can be topped with the sweetest thing a man could ever experience: The love of a daughter. The smile that could launch a million ships I say. God allowed me to have a sneak peak at what he feel towards his children daily. It’s unconditional love! No way better than to end the day.

Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog series 120.6 Snapshot of today's EPICNESS! I am going to post the highlights that made me smile the most today: All the EPICNESS today can be topped with the sweetest thing a man could ever experience: The love of a daughter. The smile that could launch a million ships I say. God allowed me to have a sneak peak at what he feel towards his children daily. It's unconditional love! No way better than to end the day. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #primetimelou #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" (@luisptslopez) on

Blog 121
“Do Not Be Afraid” is repeated in the Bible 365 times. This is a daily reminder from God to live everyday FEARLESS. I don’t fear the weight! I respect it! I love this ish!
I got to play with a real Oly bar today! What a treat! Elieko bar was magical! Thanks @gregory_mdi_coach

Worked up to 85% for sets of 2. I threw in a fun complex at the end just to test out the whip. Push jerked it for the GRAM. Always s blast working with my fellas.

Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 121 "Do Not Be Afraid" is repeated in the Bible 365 times. This is a daily reminder from God to live everyday FEARLESS. I don't fear the weight! I respect it! I love this ish! I got to play with a real Oly bar today! What a treat! Elieko bar was magical! Thanks @gregory_mdi_coach Worked up to 85% for sets of 2. I threw in a fun complex at the end just to test out the whip. Push jerked it for the GRAM. Always s blast working with my fellas. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #primetimelou #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" (@luisptslopez) on