Monday WOD! Blog 144!

Motivational Monday’s Peeps!!! If you really want it and you work hard and never give up, you WILL achieve it. New week! A better you!!! Here is Monday’s WODS! No Te Punga missing out!
M.D.I. Of the Day: 2/15/16
Level 1: Fundamentals: Front Squats (off the rig)
15 min to build up to a heavy front squat

METCON: Body Builder Status
Stations 1 min per exercise, 1 set is both exercises which is 2 min total. 2 rounds per station before moving on to the next station
1) Strict Press, Floor Press
2) Russian KB Swings, KB Push Press
3) SDHP 65/45, Wall Balls
4) DB Front Raises, DB lateral Raises
5) Bicycles, Flutter Kicks

—–
Level 2: Warm up: Mobility: Wrist, lats, shoulder, saddle
—-
Metcon:
3 Rounds
2 min. 400 meter run + max dubs
1 min. Max push press 65/45
1 min. Max toes to bar, knees to elbows
1 min. Max hang snatches 65/45
Rest 2 minutes per round
—-
Intervals: 5 sets
250 meter row intervals: Max effort
Rest at least 1 minute per set
—-
4 sets of 10 GHD sit-ups or weight sit-ups
—-

Blog 144
Living, coaching, teaching & training with a PURPOSE! Goals have a beginning and an end. Purpose doesn’t. Purpose is what we live for. Live as an example peeps! I do it for my wife, daughter, family, community, students & for the man or woman out there that needs my help. Gods plan!
Today’s WOD is exactly what I need to start my Monday peeps! Try this tasty one out!

3 Rounds
2 min. 400 meter run + max dubs
1 min. Max push press 65/45
1 min. Max toes to bar, knees to elbows
1 min. Max hang snatches 65/45
Rest 2 minutes per round
—-
Intervals: 5 sets
250 meter row intervals: Max effort
Rest at least 1 minute per set
—-
4 sets of 10 GHD sit-ups
Did 3 sets max effort air assault bike burnout!
Tip: On this WOD the dubs are the make & break.
Motivation! Dedication! Inspiration! Preserving the Sexy
Follow us:
Instagram: @crossfitmdi
Instagram: @uh.meh.rican
Snapchat: @mr_pts
Twitter: @luisptslopez
Yelp: CrossFit MDI

Video:

Monday & Tuesday WOD! 5k RACE!!!!

Tuesday WOD:

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

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

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

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

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

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 95! PJ Party! Sunday & Monday WOD!

Blog 95
DÁLE 305 never felt so light! It could be the dad stache. The 2nd & 3rd pull are my JAM! Triple bounce at the bottom. The Nalgas saved the lift.
Sorry for the adult language but sometimes it’s needed to show raw emotion. I told you I’m giving you 200% of me & my world.
I’m not holding back. I’m not perfect nor do I try to be. Just a fun size man trying to inspire the world.
It’s on the wall of gym. It’s tatted on my skin! I have no other option because I’m living PaPa Dios plan. ” I will choose to live as an example. So when I pass, I will die as a legend!- The PTS Way

Video:

Blog 95 DÁLE 305 never felt so light! It could be the dad stache. The 2nd & 3rd pull are my JAM! Triple bounce at the bottom. The Nalgas saved the lift. Sorry for the adult language but sometimes it's needed to show raw emotion. I told you I'm giving you 200% of me & my world. I'm not holding back. I'm not perfect nor do I try to be. Just a fun size man trying to inspire the world. It's on the wall of gym. It's tatted on my skin! I have no other option because I'm living PaPa Dios plan. " I will choose to live as an example. So when I pass, I will die as a legend!- The PTS Way Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #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

Health is a gift. Never take it for granted. We have to work on becoming a healthier & happier us daily. It’s part of the journey! It’s Monday Peeps! Time to Preserve the Sexy!
Photo by: Cid
Athlete: Jessica
M.D.I. Of the Day: 12/7/15
Level 1: Fundamentals: SNATCHES

METCON: MOTAVATIONAL MONDAY
200 Squats
100 Flutter Kicks
90 KB Snatches
800 m run
70 KB Floor Press
60 Sit ups
50 Back Ext
400 m run
30 KB OH Swings
20 V ups
10 Burpees
——-
Bonus
3 rounds
30 Bicycles
30 Russian Twists
30 sec plank hold
—-
Level 2: STRENGTH:
Overhead Squats(5/3/1 Week 3 Day 1)
(25 min cap)
5 @65% of Max
3 @75% of Max
AMRAP @ 85% of Max
1 @ 90% Max
METCON:
4 Rounds
10 Hang snatches 95/65
40 dubs/ 120 singles
400 Meter run
—-
** Rest 2 minutes in between sets. That’s a must! **
—-

Sunday

Peeps class today at 12pm! Time to get after it! It’s the only way to reach the goals you have set.
M.D.I. Of the Day: 12/6/15
“Strength Day”
METCON:
0:00-6:00:
Find Your 1RM Squat Clean
6:00-18:00
AMRAP:
12 Deadlifts135/95
12 Box Jumps 24/20
12 Pull Ups
18:00-22:00:
Find your 1RM Squat Clean

*** For every # you vary from the first max to the second, do a 1 burpee penalty. Ie: max 1 you do 100#, max 2, you do 80#, then you will do a 20 burpee penalty ***
—-

2nd Annual PJ Christmas Party!

One word for the 2nd annual PJ Christmas Jam! “EPIC!” Thank you father God for these amazing peeps & community in my families life & mine. ALL THE MOTIVATION! DEDICATION! INSPIRATION! PRESERVING THE SEXY!

The hardest step towards health & happiness is the first one! Take the step & we at CrossFit M.D.I. promise to help you with the rest.

The hardest step towards health & happiness is the first one! Take the step & we at CrossFit M.D.I. promise to help you with the rest. We will inspire you through our example! Wow you with our coaching & programming. You deserve excellence we will deliver! Motivation. Dedication. Inspiration. Preserving the Sexy!

M.D.I. Of The Day: 9/29/15
Level 1:
A. Warm up:
3 sets of partner planks holding weight on back. 45/35/25/15
3 sets of 15 partner leg throws
Metcon:
Complete as many rounds as possible in 20 minutes of:
10 Bent over Rows with KB
15 American kettlebell swings
20 box jumps, 24-inch box **every 4 minutes on the minute 50 meter shuffle in parking lot** Level 2:
WARM UP:
2 rounds: 30:10
Hollow body hold
arch hold
Then
15 Rocking hollow bodies
15 arch rocks
STRENGTH/SKILL:
(20 Min)
Ring Muscle Ups Progressions
*If proficient, then do 4×4 Ring Muscle Ups
METCON:
(18 Min Cap)
20-15-10-5:
Weighted Pistols 25# plate/10# plate
200 Meter Run
DB/KB Snatch (50/35) —-

SUPER proud of the 6am crew this morning. Great job on improving the fundamentals for your muscle ups and way to push through the skill Metcon. Here are a few coaching tips to remember when trying to improve your (kipping) muscle ups. Remember what I said this morning… It’s just like doing a kipping Chest to bar, sit up and ring dip. If you can do all of those, then you have the strength to do a muscle up. It just takes the practice.


1) If your kip is broken, fix that first. If you haven’t fully mastered the kip on the rig, then take time to work on that first. Remember it’s just like doing a hollow rock into a superman. Keep the knees straight, toes pointed and push your head through. Same mechanics hold true for the rings.

2) keep the rings close to your body. Not only will this be less strenuous on your shoulders, it will make it easier for you to transition into the dip. Don’t forget to practice that false grip! It’s the only way you’ll ever get a strict muscle up.

3) use your hips. Way too often athletes focus on using their biceps to pull their body to the rings. Instead, you should be thinking of using the explosive energy from your hips to push your chest to the rings. Practice this by doing high pull kips on the rings.

EXTRA CREDIT: 4×10 strict ring dips, 4×5 kipping high pulls on rings, 4×5 transition on rings.

We couldn’t be more proud of our amazing coaches & community. 7pm class you rocked it! Coach @wonder_barbella @gave me goose bumps how awesome she commands the room. Thank you to the entire CFMDI team: Stephy, Olivia, Jeanna, Melissa, Gian, Ashley, Murii, Belinda, Greg, JoJo & Anthony. You guys are not just a great team. You guys are LEADERS! I am ALL THE BLESSED!

Video:

I couldn't be more proud of our amazing coaches & community. 7pm class you rocked it! Coach @wonder_barbella gave me goose bumps how awesome she commands the room. Thank you to the entire CFMDI team: Stephy, Olivia, Jeanna, Melissa, Gian, Ashley, Murii, Belinda, Greg, JoJo & Anthony. You guys are not just a great team. You guys are LEADERS! I am ALL THE BLESSED! Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #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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Fun Friday PEEPS! The CrossFit M.D.I. community & familia is proud!!!

Fun Friday PEEPS! The CrossFit M.D.I. community & familia is proud!!! Let’s honor our country with an EPIC WOD. Let’s become healthier & happier & DO EPIC ISH!

M.D.I. Of the Day 9/11/15
Level 1: Fundamentals: KB series
Metcon:
“Jack”
20 min amrap
10 push press 45/35
10 American KB swings
10 box jumps 24/20
20 min amrap
30 frog kicks
20 crunches
10 push-ups
50m run
—-
Level 2:
Warm up: Good mornings 65/45, GHD Back Ext 25/10, and Hip Ext 25/10
3 sets of 20
——-
Teams of 3
McGhee
30 min AMRAP
5 Team Deadlift 275/205
13 Push ups
9 Box Jumps 24/20

ALL THE FREEDOM!!! Athlete Vanessa Panda & Jacob Man crush destroying today’s TEAM hero WOD!!! When the CFMDI team freedoms we freedom like a MOFO!!!
See you tonight for class at 5,6 or 7pm!

3 year Anniversary that just passed in June. Battle of the Legends 3! So epic! We are grateful & look forward to continue to help change our community trough excellence of health & fitness.
Thank you Cid Michael for the amazing video.

Video:

Next Friday 9/18/15 We will only be open for morning classes at 6am & 9am only. We will be closed during the night classes because of The Affiliate Cup Throwdown @ewfitnesscenter
We would love for you to join us & cheer us on!!! We will need all the Cheers! Wear your M.D.I. shirts to rep your BOX!
About the Central FL Affiliate Cup at EW Fitness
Goal: to create a stronger, healthier functional fitness community in Central Florida through friendly competition amongst affiliates in Central Florida.
Where: EW Fitness Center & Barber Club, 930 International Pkwy, Heathrow FL 32746
When: 9/18/15 at 7:30 PM
Format: 4 affiliates invited to participate. 6 athletes from each affiliate (at least 2 females or 2 males from each affiliate). A minimum of two workouts per athlete each match.
Sample structure: athletes from each team will be seeded 1 to 6. Athlete 1 from affiliate 1 will face off against the other 1 seeds from the other affiliates. And so on…. The winner of the heat will receive 1 point, 2nd place 2 points… The lowest total score after all heats (12 total) will be deemed the winner of the affiliate cup. The workouts will be standard CrossFit-style workouts and a cross between Rx and Sx. There will be male and female standards.
Seeding: Seeding will be based on a combination of CrossFit Open scores, local competition results, conversations amongst the affiliates participating and knowledge of the athletes.

CFMDI TEAM:
ASHLEY, MELISSA, KAREN, LUIS, GREG & ANTHONY.

Success always looks easy to those who weren’t around when it was being earned. Countless of 16 to 18 hour days! 3 jobs! Wife & new daddy! Work is all I know to inspire! Work is how you provide & earn! Work hard! It’s the only way! The AMERICAN DREAM! From 275lbs to 185lbs! The peacock is OUT! IN QUADS WE TRUST!

Video:

Wed WOD, Blog 52 & Thursday WOD!

THURSDAY

You were born with the ability to change someone’s life! Don’t ever waste it. Go in the direction of your dreams! Live the life you’ve imagined. Become a healthier & happier you! Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of the Day: 8/6/15
Weight: 95/65 or scale to fitness or KB
400 meter run
20 power cleans
20 push ups
400 meter run
19 power cleans
19 push ups
400 meter run
18 power cleans
18 push ups
400 meter run
17 power cleans
17 push ups
Follow this down all the way down to
400 meter run
1 power clean
1 push up
inspired by @sherwood215

WEDNESDAY

Blog 52
It’s about work before glory, and what’s inside of you. After a bunch of failed attempts at 90%. My wife & team made me focus & get back to the bar. The deadlift has always been my kryptonite & I am sorry for the adult language but sometimes you just got to let the peacock fly peeps! After my hammy injury last year this lift has been a mental block. I share with you my faults & my ups & downs in training. I am not afraid to show you who I am. I am human. I refuse to give up! I will fight for every rep. My weakness will become strengths. It will not define me as a husband, father, coach, teacher, leader & overall bad ASS ANIMALE! I choose to live as an example! I promise to help you become a better you.
Wonderful Wednesday peeps! Welcome to a new day of becoming a healthier & happier you! We at CrossFit M.D.I. want to motivate & inspire you through great coaching, staff & example. We promise you excellence.
1)Think positivly
2) Exercise daily
3) Eat healthy
4) Work hard
5) Stay strong
6) Worry less
7) Pray more
8) Be happy
M.D.I. Of the Day: 8/5/15
Level 1: Fundamentals: Pull ups
—-
Metcon: crossfit.com WOD
For time:
25 Walking Lunges
20 Pull ups
50 Box Jumps
20 Double Unders
25 Dips
20 Knees to Elbows
30 KB Swings
30 Sit ups
20 KB Hang Squat Cleans
25 Back Ext
30 Wall balls
3 Rope Climbs
—-
Level 2:
Strength : deadlifts 70,80,90 3×3
Metcon:
20 min amrap
30 dubs
200m run
20 American kb swings
20 goblet squats
1 rope climb
10 min amrap
50m bear crawl
20 kb deadlifts
20 kb push press

Video:

Follow the blog!!! Also the WOD of the Day! #Repost @luisptslopez with @repostapp. ・・・ Blog 52 It's about work before glory, and what's inside of you. After a bunch of failed attempts at 90%. My wife & team made me focus & get back to the bar. The deadlift has always been my kryptonite & I am sorry for the adult language but sometimes you just got to let the peacock fly peeps! After my hammy injury last year this lift has been a mental block. I share with you my faults & my ups & downs in training. I am not afraid to show you who I am. I am human. I refuse to give up! I will fight for every rep. My weakness will become strengths. It will not define me as a husband, father, coach, teacher, leader & overall bad ASS ANIMALE! I choose to live as an example! I promise to help you become a better you. Wonderful Wednesday peeps! Welcome to a new day of becoming a healthier & happier you! We at CrossFit M.D.I. want to motivate & inspire you through great coaching, staff & example. We promise you excellence. 1)Think positivly 2) Exercise daily 3) Eat healthy 4) Work hard 5) Stay strong 6) Worry less 7) Pray more 8) Be happy M.D.I. Of the Day: 8/5/15 Level 1: Fundamentals: Pull ups —- Metcon: crossfit.com WOD For time: 25 Walking Lunges 20 Pull ups 50 Box Jumps 20 Double Unders 25 Dips 20 Knees to Elbows 30 KB Swings 30 Sit ups 20 KB Hang Squat Cleans 25 Back Ext 30 Wall balls 3 Rope Climbs —- Level 2: Strength : deadlifts 70,80,90 3×3 Metcon: 20 min amrap 30 dubs 200m run 20 American kb swings 20 goblet squats 1 rope climb 10 min amrap 50m bear crawl 20 kb deadlifts 20 kb push press #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy

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Ohhh take a look at the video!!! I spy some ANIMALES in animal print spandex!!! We are so excited to have All Out Athletics filming our first open box fitness contest on 10/24/15 CrossFit MDI Presents “Battle of Los Animales” The Spandex Games will be EPIC PEEPS! We have been planning around the clock for this event and making sure it is top notch. On time! Great WODS! Fun environment! Great volunteers! Great sponsors and vendors! Great prizes! Pictures & videos! All the Spandex! Sign up ASAP they are some spots still available and it will sell out! $55 early bird registration still going on! Do not miss it! The after WOD party will be true to the theme! We are having a 90lb big roast live to eat after the comp is done! How epic!!!! Sign up now http://www.battleoflosanimales.com

Video:

Ohhh take a look at the video!!! I spy some ANIMALES in animal print spandex!!! We are so excited to have All Out Athletics filming our first open box fitness contest on 10/24/15 CrossFit MDI Presents "Battle of Los Animales" The Spandex Games will be EPIC PEEPS! We have been planning around the clock for this event and making sure it is top notch. On time! Great WODS! Fun environment! Great volunteers! Great sponsors and vendors! Great prizes! Pictures & videos! All the Spandex! Sign up ASAP they are some spots still available and it will sell out! $55 early bird registration still going on! Do not miss it! The after WOD party will be true to the theme! We are having a 90lb big roast live to eat after the comp is done! How epic!!!! Sign up now www.battleoflosanimales.com #bola #battleoflosanimales #spandexgames #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #legend #competition

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Night class kicking butt & in the process inspiring the community that if they can become healthy & happy so can they!!!

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Night class kicking butt & in the process inspiring the community that if they can become healthy & happy so can they!!! —–
Crossfit M.D.I. is our name and PTS is our motto. 
At CrossFit M.D.I. we PRESERVE THE SEXY! Did you know your membership to CrossFit M.D.I. Gives you unlimited classes that includes Yoga Thursday’s & our new Preserving the Strength barbell club!** WOWZERS! Mind blown! Monday-Friday Classes:
Mornings: 
6am Level 1 & 2
7am-8:30am Open Gym
9am Level 2 only
—-
Nights: 
5pm, 6pm & 7pm Level 1 & 2
Wednesday: 8pm PTS Barbell Club
Thursday 7pm: YOGA ONLY
—-
Saturday Classes:
9:30am Level 1 & 2
11am-12pm: PTS Barbell Club
—-
Sunday: PTS Barbell Clubz
9am-10am
—-
Fundamentals course:
Monday, Wednesday & Friday all class times. Special Offer:
First class is free!!!
First Month SPECIAL! 
CrossFit M.D.I.
1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi
Twitter: @luisptslopez
Yelp: CrossFit MDI #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy

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