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
5 Power Cleans
5 Front Squats
(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)
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.
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!
PRESERVING THE SEXY Cares:
The PTS Cares program began with the simple idea that those who are in a battle to overcome challenging life situations, should not have to face it alone. If financially you couldn’t partake in our classes or needed that extra motivation of someone really caring and pushing you do to better we will help! We received several emails from the community & have picked a winner to receive 3 months of free classes to get back healthy and happy.
Female: Kristine Gonzalez
We are still going through emails for a Male winner and will announce mail winner soon!
You have to learn to do things you don’t like. You must find ways to like the process and make the most of that time.
Today after the workout I had to do a billion muscle ups because 1 I’m not that great at them. 2 I want to get better. 3 my coaches made me do them because I left my pre workout Star Wars cup out & they are holding it ransom until I completed the task.
It’s my favorite cup & I want it back! LOL! So I did the workout & i did pretty good on all the muscle ups. I hit them all & didn’t miss one. Gotta lot of work to do but I made the process fun by dancing & goofing around. I love what I do. Even when I’m not that great at it. I find joy in the journey.
Hope you guys have a blessed day peeps! Off to teach & then coach at CFMDI tonight! Be there!
Motivation! Dedication! Inspiration! Preserving the Sexy
Thankful Thursday peeps!!! Lets get healthy & Happy peeps!!! Let’s inspire our community! Let’s preserve the sexy!
Photo by: @ltevebaugh
Athlete: Coach Belinda
M.D.I. Of the Day 2/11/16
Level 1 & 2
Warm Up: 5 Minute EMOM
Min 1: 20 hollow body
Min 2: 20 plank kick backs
Min 3: 20 heel taps
Min: 4: 20 V-Ups
Min: 5: 20 back ext super mans
Metcon: 5 rounds For time, resting 2 mins between each round:
20 KB Floor Press
40 KB Sweet swings, 50/35rx 35/25sx or GPP
50 Air Squats
60 Dubs/180 singles
6pm night crew rocking it!!! So proud of our community!!! All different but they all come together with the goal of becoming healthier & happier at the Adult Disney CrossFit M.D.I.!
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
Round house kicks
Muay Thai 4 count-rear round house jab cross round house
Around the world
—- Level 2: STRENGTH:
E2MOM: 10 min Max Back Squat Drop sets
W/ partner alternating 1 min rounds
95/65 Each round
Squat to box
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… —————————-
For time: 10 min cap “Isabel”
KB Snatches —————————-
EMOM 6 min
Hold plank for remainder of minute —————————-
Accumulate 2 min w/chin over bar or Ring hold —-
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
Monday peeps!!! Papa Dios gave you a new day to start fresh! Let’s honor the day with health & happiness.
Photo by: Cid
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
20 mountain climbers
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
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!
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.
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.
Knees to elbows
Weighted Step ups
Hollow body rocks
Level 2: “Open Training”
6 min EMOM:
8 Thursters 95/65
5 Burpees over bar
“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!
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @uh.meh.rican
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
M.D.I. of the Day: 2/1/16
Fit Test for all classes:
Body Fat Testing
1 mile run
500 meter row
20 push ups
Win 6 months free training!!! How? Take a look peeps!
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.
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
Endurance Day: 1/28/18 M.D.I. of the Day
This is Erin! Erin does:
100 push ups
10 laps of running or
100 calorie row or
100 air assault bike
Erin is strong.
Be like Erin!
This WOD is courtesy of ERIN Britt! Everyone thank Erin! 💪🏻😜👍🏻
“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”
250! I’ll take it. This morning training session was ROUGH! I hit same amount as well but this one looked & felt pretty!
I gotta competition coming up this weekend. Hashing out some last minute touches. I’m very excited to compete along side all my coaches & wife this Saturday! I’m such a huge fan of everyone of them: Greg, Melissa, Stephanie, Belinda, Murii & Ashely. Gian will be coaching us through all the pain with whistles & cow bells blaring out! LOL!
Come & check us out this Saturday at the Florida Fitness Championship at CrossFit Tough as Nails: 570 N. Alafaya Trail #113 32828
First full week back teaching at school & coaching at the box. 2016 I promised my self I will plan my training at the Box & at school to maximize time & body. I don’t want to spread my self to thin.
I love what I do & you will see a new side of 2016 Lou you haven’t seen. Raw & Uncut! 💪🏻😜
I look forward so seeing all my peeps back at the box & school.
Remember it’s about health & happiness & my life mission is to do that for you! Let me help.
Anything is possible, all it takes is commitment peeps! Are you willing to make health & happiness a priority & part of your daily routine? Do you need help with motivation or inspiration?
Look no further!!! We at CrossFit M.D.I. will help you reach your goals!
M.D.I. Of the Day: 1/4/16
Level 1:Fundamentals: TURKISH GET UPS: Death by TGU, min 1-1 TGU min 2-2 TGU, min 3-3 TGU… And so on for 10 min.
METCON: Motavational Mondays
Partner Stations: 3 min per Station
1) Pad work
2) Leg Throws
3) Relay Sprints
4) Clapping Push ups
5) Burpee Ball Throws
6) Roundhouse Kicks
7) Wall Sit Ball Passes
WARM UP: 3 Rounds
100 meter run
10 pvc oh lunges
10 pvc good mornings
10 second rig hold
25 Min to Find your 1RM
10 minute amrap
10 toes to bar/ K2E
7 deadlifts @115/75LBS,
3 snatches @115/75LBS
Straight into 5 minutes to find max
3 rep max over head squat from floor.
Who will be ready to RAGE?!?!?!
Whether your goal is to podium for the first time, RX for the first time or do your first ever competition, let’s make 2016 your year to make that happen! It’s not too late to sign up for the Iron Rage Throwdown!
It’s going down April 9 … Co-Ed teams of 2, cash prizes, KEG AFTER, goodie bags, and so much more.
Head over to box tribe now to sign up. We can’t wait to have you join in on the fun!