CFMDI News · WODS

Monday! Tuesday! Wednesday! Thursday Blog and WODS!

Blog Life:

I Mr. PTS aka Papi Flay aka The Shark of the Ocean aka Olivia Lynn’s Papa, Relentlessly pursue perfection knowing I won’t catch it, but in the process I can achieve excellence Peeps.

How bad do you want it? It’s the question I ask you, my students, my community & myself.

Do the work! Put in the time to become a healthier & happier you.

Let us at CrossFit MDI help you reach your personal health & fitness goals.
Meta Max Sesh 1:

1 mile run
100 dubs
100 hang power cleans
100 dubs
1 mile run

 

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Blog Life: I Mr. PTS aka Papi Flay aka The Shark of the Ocean aka Olivia Lynn's Papa, Relentlessly pursue perfection knowing I won't catch it, but in the process I can achieve excellence Peeps. How bad do you want it? It's the question I ask you, my students, my community & myself. Do the work! Put in the time to become a healthier & happier you. Let us at CrossFit MDI help you reach your personal health & fitness goals. Meta Max Sesh 1: 1 mile run 100 dubs 100 hang power cleans 100 dubs 1 mile run @metamaxconditioning #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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

 

Improving Run Mechanics
Though it can take months or even years to perfect run mechanics, there are simple steps the average athlete can take to improve form and efficiency to make running more tolerable during your next WOD. Specifically, here are four simple strategies to implement during your next run that will lead to improved mechanics.

1. Maintain good body position.
As with everything in CrossFit, proper body position is important to success and injury prevention. When it comes to body position in running, there are three things to focus on: (1) keeping your core muscles engaged; (2) having your arms relaxed at your sides with your forearms parallel to the ground; and (3) pushing your hips forward.
Your first task should be to think about holding a hollow body position and keeping your head in a neutral position with your eyes focused forward as you run. Try to avoid excessive bouncing of your head and/or letting your head fold forward as you get tired. By engaging your core and keeping your head in a neutral position, your body will be better prepared to absorb the stresses caused by running, which can lead to injury and premature fatigue.
At the same time, your arms (and shoulders) should be engaged at your sides with a slight swing to help create forward momentum, but they shouldn’t be overly tense. Not only will tense arms waste energy during the run itself, but if you are doing a WOD that requires you to use your shoulders (e.g., burpees, push presses, etc.), keeping your arms relaxed during the run will go a long way to save your strength for other parts of the workout. Finally, keeping your hips forward is important to shifting your center of mass. This in turn allows gravity to pull you forward and creates momentum.

2. Let gravity pull you forward.
Now that your body is in proper position, slowly and just slightly start to lean forward, bending at your ankles. The key here is that as you fall forward at the ankles, avoid letting your hips push back as they would for a deadlift or good morning. Rather, keep them forward and in line with your core and legs. It should ultimately feel like you are going to fall on your face if you don’t pick up your legs to catch yourself.
Now, start picking up your legs (one after another) to “catch” yourself as you allow gravity to pull you forward. After a few “catches,” now you’re running: keep the momentum going.

3. Increase your cadence (or turnover).
As you begin running, think of increasing your number of foot strikes and don’t over-stride. It’s generally a lot better to run with short quick strides than longer ones. Another way to think about this is to limit your ground contact time. Every time your foot touches the ground, try to pull it right back up to initiate the next “catch” phase of your fall.
As a target for efficiency, many people suggest 90 strides per minute per leg. While this is a good goal, it’s also worth noting that I’ve found each person’s comfort level with a maintainable cadence is different and really depends on a number of factors, including for example, a person’s height or the workout you are doing. For instance, while I might run with a 90+ cadence during a typical workout, I realistically can only maintain about an 85 cadence in an ultra-marathon. So play with this and see what works for you. Really, the point is to start increasing the number of strides you are taking by making them shorter and quicker. This will make you both more efficient and reduce your risk of injury.

4. Improve your foot strike.
In addition to increasing you cadence, think about running lightly and quietly with each foot strike. The idea being to first strike with your toe or mid-foot, let your heel kiss the ground, and then immediately pull your foot back up. Many runners pound the ground with their feet as their heel strikes first and their forefoot then slams to the ground. Not only is this inefficient, but each of those pounding foot strikes reverberates up through your body increasing your risk of injury. To increase efficiency and running longevity, try to be light on your feet by landing gently.
While running might seem like a simple task, there is a lot that actually goes into good run mechanics. Next time you want to jump on a rower or air bike for your endurance workout because running is simple (and boring), challenge yourself to reconsider and use the opportunity to work on your running skills. By focusing on these four simple steps, you will begin your journey to improved run mechanics.

 

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Thankful Thursday WOD is here peeps!!!

One question! How bad do you want to become healthier & happier peeps?

8/31/17:

Warm up: 3 sets

5 burpees
10 squats
15 mountain climbers
20 arm haulers

Metcon: Tabata stations :20 on :10 off

1. Russian KB Swings
2. HSPU or Seated strict DB press
3. KB lunges to abmat
4. Sprints with sled 3 plates for men/2 plates for woman.
5. Tire Flips
6. Hallow rocks

Here work:

5 sets of 20 V-UPS

Love,
Coaches & Staff of CFMDI

Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @mehmehmdi
Twitter: @crossfitmdi
Snap Chat: @mr_pts
Yelp: CrossFit MDI

 

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Blog Life: Gym Nasty Lou back at it again! LOL! Well, I’m not @relrod57 yet but I’m getting better.

I will be much more prepared this year around for anything thrown at me on a daily case or even who knows @thewodapalooza 🙏🏼

I love that my coach & my family pushed me to finish the 7 sets of 4 after the workout. Progression is progression & I’m happy with that. Meta Max works peeps! @metamaxconditioning

Mr. PTS tip of the day: The secret of success is to be ready when your opportunity comes.

 

Video:

Blog Life: Gym Nasty Lou back at it again! LOL! Well, I'm not @relrod57 yet but I'm getting better. I will be much more prepared this year around for anything thrown at me on a daily case or even who knows @thewodapalooza 🙏🏼 I love that my coach & my family pushed me to finish the 7 sets of 4 after the workout. Progression is progression & I'm happy with that. Meta Max works peeps! @metamaxconditioning Mr. PTS tip of the day: The secret of success is to be ready when your opportunity comes. #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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

 

When peeps believe in your movement they tattoo your brand to show how much impact you have in their lives!!!

This is so touching & humbling! We are honored & blessed to be in your life helping you become healthier & happier.

 

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Proud of our community!!! Day in & Day out the MDI familia works!!! What amazing energy & love we have. Thank you peeps for allowing us apart of your life.

 

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Either your the fish in the ocean or your the Shark in the ocean! 🦈 I choose to be the shark. – The Great White Lou

Meta Max training sesh done. Time to coach my peeps greatness. I promise the heath & fitness professionals @crossfitmdi will help you become a healthier & happier you through excellence & love.

 

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Earn it everyday peeps!!! Invest in you!!! Make health your greatest wealth.

CrossFit MDI Tuesday Classes:
6am, 9am, 5pm, 6pm then 7pm is yoga.

 

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Blog Life:

Starting the day with coaching, training & a lot of love.

We had a heavy weekend of training & testing all the workouts for @battleoflosanimales 3, so coach @gregory_mdi_coach @metamaxconditioning programmed a Deload from lifting. It was all about body weight, light volume & gym nasty Lou!
I really appreciate days like this. My body need it but also craves movement so it’s a nice balance.
I was so nervous to try pull ups with Olivia but it was a cute moment with my wife & daughter that she gets to see when she is older.

My Workout: 16 min. Amrap

Buy in: 50 Handstand push ups
Then as many rounds of:

10 box jumps 30 in
20 push ups
30 alternating lunges

rest then

5 sets of 10 strict pull-ups in 20 lbs vest

—-

Time to teach my new students @npti_orlando . I hope to see you guys tonight at the 5pm & 6pm class.

7pm closed for coaches & staff meeting.

 

Video:

 

Blog Life: Starting the day with coaching, training & a lot of love. We had a heavy weekend of training & testing all the workouts for @battleoflosanimales 3, so coach @gregory_mdi_coach @metamaxconditioning programmed a Deload from lifting. It was all about body weight, light volume & gym nasty Lou! I really appreciate days like this. My body need it but also craves movement so it's a nice balance. I was so nervous to try pull ups with Olivia but it was a cute moment with my wife & daughter that she gets to see when she is older. My Workout: 16 min. Amrap Buy in: 50 Handstand push ups Then as many rounds of: 10 box jumps 30 in 20 push ups 30 alternating lunges rest then 5 sets of 10 strict pull-ups in 20 lbs vest —- Time to teach my new students @npti_orlando . I hope to see you guys tonight at the 5pm & 6pm class. 7pm closed for coaches & staff meeting. #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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

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