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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Blog 145! Tuesday WOD! We love our community!

Blog 145

One of my INSPIRATIONS DAILY! Mrs Christine! She is such amazing woman! I am a proud coach, friend & her unofficial but official adopted son. ☺
When I say I am going to help change the world through health & fitness I MEAN IT!!! Healthy & Happy people are the future.

Video:

Blog 145 One of my INSPIRATIONS DAILY! Mrs Christine! She is such amazing woman! I am a proud coach, friend & her unofficial but official adopted son. ☺️ When I say I am going to help change the world through health & fitness I MEAN IT!!! Healthy & Happy people are the future. 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 #spandexkillas #ptsmade #preservingthesexy #npti

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Little by little, one progresses far. Terrific Tuesday peeps! Get up & inspire. Make your health & happiness a priority. Lets us help motivate you!
M.D.I. Of the Day: 3/16/16
Level 1: Warm up: Core burner 3 minute
Hollow body
To
Super mans
Metcon: Tabata .20 on .10 off
Box jumps/ step ups
Push ups
Oh lunges
Burpees
Ring rows
Dips
Sprints to planks
—-
Level 2: Programmer: Greg
“Open Training”
MOBILITY 10 Min
– Shoulders
– Quads/Hamstrings
– Wrists
STRENGTH:
Thrusters (20 Minutes)
2 @ 80%
2 @ 85%
(2 Sets) of 1 @ 90%
** If you don’t know your max Thruster, use your push press max ** METCON:
Open Workout 14.4
14 Minute AMRAP:
60-Calorie Row / (600 Meter Run)
50 Toes-to-Bar / Knees-to-Elbows/Knees-to-Waist
40 Wall Balls 20/14#
30 Cleans 135/95 *Power or Squat* 95/65
20 Muscle Ups / Pull Ups
(Repeat sequence if time remaining) —

Thank you Father God for allowing CFMDI & I to help change our community through health & fitness. What an amazing night filled with love peeps!

Video:

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.

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

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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

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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
—-

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

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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

Wednesday & Thursday WOD! Friday closed for Coaches Holiday! Blog 122 & 123 & Box to Business!

From The box to Business seminar Coach Luis just wanted to tell you that he & all the CFMDI team loves you all & that we appreciates everyone one of you.

Video:

Blog 123: Thinking of my family.
Good morning CFMDI peeps, NPTI students, familia & friends.
Day 1 of the seminar was amazing. I’m learning so much. Day 2 has now started & it started with some good ole fitness.
PEEPS While traveling there are no excuses for not taking care of your body.
Jason Khalipa & Jared told us be ready for a good workout so I got ready. 6:30am hit & we all met in the lobby to find out:
Warm up was 34 flights of stairs from the bottom of the hotel to the top. Brutal!
Then 5 Round:
10 flight of stair climb
20 jumping lunges
Amrap: 6 minutes
As many push ups as possible.
REST IN PEACE NALGAS & Chesticals!
Point of the story is that your fitness shouldn’t be confined to just a box. You should be able to get after it anywhere.
Time for breakfast & off to meetings. God bless & have a great day. Don’t miss out on you fitness & get your butts in CFMDI or anywhere you can.
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 123: Thinking of my family. Good morning CFMDI peeps, NPTI students, familia & friends. Day 1 of the seminar was amazing. I'm learning so much. Day 2 has now started & it started with some good ole fitness. PEEPS While traveling there are no excuses for not taking care of your body. Jason Khalipa & Jared told us be ready for a good workout so I got ready. 6:30am hit & we all met in the lobby to find out: Warm up was 34 flights of stairs from the bottom of the hotel to the top. Brutal! Then 5 Round: 10 flight of stair climb 20 jumping lunges Amrap: 6 minutes As many push ups as possible. REST IN PEACE NALGAS & Chesticals! Point of the story is that your fitness shouldn't be confined to just a box. You should be able to get after it anywhere. Time for breakfast & off to meetings. God bless & have a great day. Don't miss out on you fitness & get your butts in CFMDI or anywhere you can. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #boxtoabusiness #mayorlou #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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Thankful Thursday!!! We are very thankful for our CFMDI community! They are a group of like minded individuals who want to become a healthier & happier them through fitness & community! We love you peeps!
Photo by: Cid
METCON:
“Enduance Day”

8 Rounds of 400 m sprints
2 min rest b/w each round
40 min CAP
Rest 5 min
Then…
5 min Max Wallballs reps w/ partner
—-
Motivation! Dedication! Inspiration! Preserving the Sexy

Wonderful Wednesday peeps!!! Time to inspire the world!
Photo by: Cid
M.D.I. Of the Day: 1/13/15
Level 1: Fundamentals: SNATCH BALANCE
3 rounds
5 barbell back squats
5 BTN push presses
5 snatch balances

METCON: Stations 3 rounds, 1 min per station
Side shuffle
Pull ups
Tire hits
Box Jumps
Box Dips
Wall Balls
Wall Walks
Burpees
KB Swings
KB Deadlifts
—-
Level 2: WARM UP/ SKILL:
Tabata 20/10 x4 ( 10 min)
Arch Rock
Plank
Pull up Hold/ Row Hold
Hollow Body
Beat Swing
Strength: EMOM (10 min) Rx: 135/ 95 Sx: 95/65
(Try to increase weight every 2 min)
Odd:
1 Clean Pull
2 Power Clean
2 Front Squats
Even:
1 Clean Pull
2 Squat Clean
2 Jerks
METCON:
Ascending Ladder amrap ( 15 min)
2, 4, 6, 8, 10, 12, 14…. & so on
Chest 2 Bar / Pull Ups
Box Jump Overs 24/20

Blog 122

To the world you could be one person, but to one person you could mean the world.

I hope to be the best husband, dad, coach, teacher, friend & man I could be.

The way my daughter smiles at me with her eyes makes me dream & work that much harder.

I just left on a business trip for the rest of the week. My quest for knowledge & passion to be better has led me for over a year wanting to participate & be at the Box to Business seminar.

Box to business is a seminar that Jason Khalipa & Jarett Perelmutter put together for box owners to become better at business in every aspect. I plan on soaking this experience in. I will be a sponge & make CFMDI the biggest thing in fitness in my city & who knows worldwide.

It’s just me traveling now as we speak. The longest I have been from my daughter, the box & school. Just writing this chokes me up because I don’t want to miss out on my daughter, wife, community & school.

This is a huge opportunity. I won’t let it pass up. I will make my family proud. Gods plan. Live as an example.

Motivation! Dedication! Inspiration! Preserving the Sexy

HUGE thank you to everyone who attended #BTBMIA || This was an amazing group of owners and entrepreneurs hungry for some @jarettp @jasonkhalipa knowledge bombs, and ready to get out there and raise up their communities. || thanks as always to @progenex @reebok @cavemancoffeeco

Florida Fitness Championship Champs SWEEP!!!

Look at those smiles!!! We are so proud of Coach Ashely & Murii for not only winning first place today in their division buy doing it with grace & having fun! It was amazing to see these two put on a show!

Congrats to Coach Melissa aka Teach & Stephanie for placing 3rd place in their division! First time Steph performed in RX today’s at the Florida Fitness Championship! It was amazing to see these two work together the energy was ELECTRIC! Team crop top SLOTHS! YASSSSSS SO FREAKINGG PROUD!

Congrats to Coach Belinda & Alissa for taking first place at the Florida Fitness Championship!!! So proud of these amazing super monster woman for coming together & unite two amazing boxes. Armor & M.D.I. Baby!!! Epic!!!

Congrats to Coach Greg & Coach Luis for taking over first place in the men’s RX division! The way these two work together was Epic! They compliment each other’s style so well! Hard work pays off! They put on a freaking show!

All the thrusters!!!

Video:

Go ladies go!!!

Video:

Blog 113,114 &115. Mon., Tues., Wedn., Thurs. WODS!

Blog 115
In 2016 I promise to bring you a lil more of the behind of the scenes of my life out the box as Gods child, husband, Daddy, man, coach & teacher.
A day to day diary & blog of all the journey. Even all my alter egos will come out to play: Mr. PTS, Dad Stache Lou, Peacock Lou, DJ Lou, Spandex Killas Lou, Living Legend Lou, One of the Greatest coaches of All time Lou, Turrets Lou, Whiskey Lou, Classic man Lou, tatted thug Lou, Dalè Lou, & my 2016 new alter ego: Wake up in the morning & piss excellence Lou! 😜🇺🇸 I hope this inspires you to just be you & love life! You don’t have to be serious or politically correct. Life is fun! God is great! Let’s get healthy & happy!

Morning Rituals:
Brush crap out of teeth
Groom Stache
Feed the bod
Pack my daughters bag
Listen to loud music that makes me feel some type of way!
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 115 In 2016 I promise to bring you a lil more of the behind of the scenes of my life out the box as Gods child, husband, Daddy, man, coach & teacher. A day to day diary & blog of all the journey. Even all my alter egos will come out to play: Mr. PTS, Dad Stache Lou, Peacock Lou, DJ Lou, Spandex Killas Lou, Living Legend Lou, One of the Greatest coaches of All time Lou, Turrets Lou, Whiskey Lou, Classic man Lou, tatted thug Lou, Dalè Lou, & my 2016 new alter ego: Wake up in the morning & piss excellence Lou! 😜🇺🇸 I hope this inspires you to just be you & love life! You don't have to be serious or politically correct. Life is fun! God is great! Let's get healthy & happy! Morning Rituals: Brush crap out of teeth Groom Stache Feed the bod Pack my daughters bag Listen to loud music that makes me feel some type of 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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Thursday WOD:

Peeps!!! Don’t miss the last WOD of the year!!! 9:30am NYE WOD!

New Year Eve WOD!
M.D.I. Of the Day: 12/31/15
Mobility: Rom WOD 20 minutes
METCON:
“Enduance Day”
Cindy 20 min. Amrap
5 pull ups/ring rows/Bent over Row
10 Push Ups
15 Squats
Repeat
—-

IMPORTANT DATES!! Ask MDI staff members for more information about upcoming events. Hope to see you all this Saturday to help move the monster Rig to make more room for activities!!

Wednesday WOD:

Thank you CrossFit M.D.I. Community for an amazing night class filled with ENERGY! See you peeps tomorrow for amazing day filled with fitness!
Wednesday WOD

M.D.I. Of the Day: 12/30/15
Level 1:
Fundamentals: JERKS (off the rig)

METCON: EMOMs
8 min
8 Toe 2 Rig/ T2B
8 Russian Twists
——-
8 min
8 Wall Balls
1 Wall Walk
——-
8 min
8 Pull ups
8 OH Lunges
——-
8 min
30 Sec Plank
—-
Level 2:
STRENGTH:
Deadlifts(5/3/1 Week 6 Day 2)
(25 min cap)
5 @65% of Max
3 @75% of Max
1+(AMRAP) @85% of Max
AMRAP @90%Max
METCON: Amrap 95/65
10 push press
1 rope climb
15 hang cleans
1 rope climb
20 front squats
1 rope climb
25 deadlifts
1 rope climb
—-

Video:

Thank you CrossFit M.D.I. Community for an amazing night class filled with ENERGY! See you peeps tomorrow for amazing day filled with fitness! Wednesday WOD M.D.I. Of the Day: 12/30/15 Level 1: Fundamentals: JERKS (off the rig) METCON: EMOMs 8 min 8 Toe 2 Rig/ T2B 8 Russian Twists ——- 8 min 8 Wall Balls 1 Wall Walk ——- 8 min 8 Pull ups 8 OH Lunges ——- 8 min 30 Sec Plank —- Level 2: STRENGTH: Deadlifts(5/3/1 Week 6 Day 2) (25 min cap) 5 @65% of Max 3 @75% of Max 1+(AMRAP) @85% of Max AMRAP @90%Max METCON: Amrap 95/65 10 push press 1 rope climb 15 hang cleans 1 rope climb 20 front squats 1 rope climb 25 deadlifts 1 rope climb —- 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 114

Blog 114
I was very insecure in my own skin a few years back when I was a DJ. The DJ booth would cover the unhappiness I had in my body & physical appearance. I changed my life through fitness. I lost 105lbs.
I was left with some lose skin around my stomach because of the weight lose & the elastic properties of the skin will not go back 100%.
I have learned to embrace it & keep it to show my journey. Not an easy one. Not one that was given! It was earned. So know when you see the videos that I post it’s not to just about working out. Im giving you front row seats to my life. It’s for the men or women that need inspiration. That need a leader to help them want to be healthy & happy. It’s to show that If I can do it so can they. We all have a peacock in us it’s time we let it out to fly.
Self confidence is one of the most attractive quality a person can have. How can anyone see how great you are if you can’t see it yourself? DEEP!!! Ohh & do it in a pair of SPANDEX!
If you are reading this know there is greatness in you! Yes YOU!
I am happy to say I have found my confidence & I am proud.
**PS**
** If you are looking for some extra programming? Check out our Coach Greg specialized programming @metamaxconditioning I just tested out today’s special program with my training partner Man Crush
8 minute EMOM:
8 over head squats 135lbs
—-
4 minute EMOM
100 meter sprints max effort
—-
3 minute EMOM
5 snatches
—-
75 calories for time on Air Assault Bike
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 114 I was very insecure in my own skin a few years back when I was a DJ. The DJ booth would cover the unhappiness I had in my body & physical appearance. I changed my life through fitness. I lost 105lbs. I was left with some lose skin around my stomach because of the weight lose & the elastic properties of the skin will not go back 100%. I have learned to embrace it & keep it to show my journey. Not an easy one. Not one that was given! It was earned. So know when you see the videos that I post it's not to just about working out. Im giving you front row seats to my life. It's for the men or women that need inspiration. That need a leader to help them want to be healthy & happy. It's to show that If I can do it so can they. We all have a peacock in us it's time we let it out to fly. Self confidence is one of the most attractive quality a person can have. How can anyone see how great you are if you can't see it yourself? DEEP!!! Ohh & do it in a pair of SPANDEX! If you are reading this know there is greatness in you! Yes YOU! I am happy to say I have found my confidence & I am proud. **PS** ** If you are looking for some extra programming? Check out our Coach Greg specialized programming @metamaxconditioning I just tested out today's special program with my training partner Man Crush 8 minute EMOM: 8 over head squats 135lbs —- 4 minute EMOM 100 meter sprints max effort —- 3 minute EMOM 5 snatches —- 75 calories for time on Air Assault Bike 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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Tuesday WOD

Don’t compare yourself to others. Compare yourself to the person from yesterday. Look in the mirror & say hey you! Yes you looking back! You are one sexy MOFO! You must CrossFit at CFMDI!
**Photo by: Cid**
Athlete: Devon

M.D.I. Of the Day: 12/29/15
Level 1: METCON: Tabata 8 rounds, 20 sec work, 10 sec rest:
KB Swings
Bumper plate rows,
Jumping squats,
Sit-ups
Push-ups
DB Thrusters
Lateral sprints
—-
Level 2:
WARM UP: Heavy Mobility Day
20-25 Min
METCON:
For time: 15 Min Cap
BUY IN: 400 Meter Run
4 Rounds for time:
15 Wall Balls 20/14
10 Hollow Rocks
Buy Out: 400 meter run
—-

Blog 113
No Matter How You Feel. Get Up, Show Up, And Never Give Up.
Only one word can describe today’s training sesh! BRUTAL! HELLO!!! as @nikeweightlifting would say! LOL!
I could not get it together. Body was fatigued. Slept only 2 hours last night plus yesterday’s deadlifts & sled pushes didn’t help. Mentally I was there. Sometimes it doesn’t matter how mentally strong you are the body just won’t do it. It was only 80% of 1rm but still pretty heavy.
Thank the Baby Jesus I wasn’t hurt but thank him as well for such an amazing support team that believes in me no matter if it was a good lift or bad lift.
I’m a big believer in you are who you surround your self with. I am surrounded by caring & loving community. They believe in me even if I miss. No worries peeps. Plenty of sleep tonight & good clean food to get me back at it…
My daughters kisses & hugs made me feel 200% better. Everything I do is for her. She is growing so fast. Already helping PaPa put clips on his bar before the lifts. So awesome to see her grow. She is so smart.

Video:

Blog 113 No Matter How You Feel. Get Up, Show Up, And Never Give Up. Only one word can describe today's training sesh! BRUTAL! HELLO!!! as @nikeweightlifting would say! LOL! I could not get it together. Body was fatigued. Slept only 2 hours last night plus yesterday's deadlifts & sled pushes didn't help. Mentally I was there. Sometimes it doesn't matter how mentally strong you are the body just won't do it. It was only 80% of 1rm but still pretty heavy. Thank the Baby Jesus I wasn't hurt but thank him as well for such an amazing support team that believes in me no matter if it was a good lift or bad lift. I'm a big believer in you are who you surround your self with. I am surrounded by caring & loving community. They believe in me even if I miss. No worries peeps. Plenty of sleep tonight & good clean food to get me back at it… My daughters kisses & hugs made me feel 200% better. Everything I do is for her. She is growing so fast. Already helping PaPa put clips on his bar before the lifts. So awesome to see her grow. She is so smart. 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:

Today’s opportunities erase yesterday’s failures. Don’t get down if you indulged over the holidays! Get back up & start again! Health & fitness is a journey! No Te Punga pity party! Get up & get your butt into the BOX! Monday class will be EPIC!
**Photo by: Cid**
Athlete: Ray
Monday WOD is HERE:
M.D.I. Of the Day: 12/28/15
Level 1: Fundamentals: SNATCHES

METCON: 4 Rounds
20 Hip Ext
20 Box Jumps
800 m run
20 Incline Push Ups
20 Back Ext
—-
Level 2:
STRENGTH:
Overhead Squats(5/3/1 Week 6 Day 1)
(25 min cap)
5 @65% of Max
3 @75% of Max
1+(AMRAP) @85% of Max
AMRAP @90%Max
METCON:
10 min. Amrap
30 Dubs
5 burpee box jumps
1 squat clean at 80% of 1RM
—-
3 rounds for time
10 dips rings or box
10 jerks
10 t2b or k2b or rig leg raises
—-