CFMDI News · WODS

Monday, Tuesday, Wednesday, Thursday & Friday WOD and Blog!

Fight for your health & fitness peeps! Fight for your goals & dreams. One day at a time.

Tonight’s Classes: 5pm & 6pm
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Saturday Classes: 9:30am,11am & 12pm.
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Sunday: Closed for Coach Ashley’s Wedding!
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Love,
Coaches & Staff of CFMDI

 

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Such a driven 2 year old. ❤️ A proud Papa I am.

 

 

Blog Life:
Familia Friday with Olivia Lynn. So cute to see her copy what we do. She chalks up & gets ready to show how hard she is practicing on her gymnastics skills.

Blows my mind & warms my hearts. So dang stinking cute. She def has me wrapped around her finger.

Time to train, Coach & teach peeps. Have a blessed day.

 

 

6am crew learning the clean & jerk. That’s what’s so amazing about the Adult Disney aka CrossFit MDI.
All our coaches & staff are hands on making sure you learn & progress at your pace.

This is about your health & fitness goals & journey. We are here to guide & inspire you through example & excellence.

Did you miss the morning class? No worries peeps! We still have 9am, 5pm & 6pm.
Love,
Coaches & Staff of CFMDI

 

6am crew learning the clean & jerk. That's what's so amazing about the Adult Disney aka CrossFit MDI. All our coaches & staff are hands on making sure you learn & progress at your pace. This is about your health & fitness goals & journey. We are here to guide & inspire you through example & excellence. Did you miss the morning class? No worries peeps! We still have 9am, 5pm & 6pm. Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @crossfitmdi Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox

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Time to wake up peeps!!! It’s fun Friday & we still have sexiness to preserve.

STRENGTH
Clean & Jerk
(3 Sets) of 3@ AHAP, stay at the same weight throughout all sets

METCON:
8 Min AMRAP:
8 TTB
24 Alternating Lunges

3 Min Rest

8 Min AMRAP:
16 Air Squats
32 Double Unders (60 Singles)

 

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Blog Life:
Body felt like a Mack truck hit it! Calves are locked up. Hobbled my way to the box to open up & got to work.

It’s the days when the body aches, you feel tired, you feel weak & that the motivation is low where you find out what you are made off.

Grateful for discipline. Grateful for movement. Grateful for my team, community & coaches for keeping me accountable.

It’s when I see their faces & get them morning hugs that the soul get lit up.

Thank you Papa Dios for life. Thank you Meta Max & my coach Greg for helping me become the best me as box owner, Coach & athlete.
META MAX WOD:
50 burpees
50 hang power cleans 115
50 GHD situps
50 Power Jerks 115
50 Cals on Air Assault
For time.

 

Blog Life: Body felt like a Mack truck hit it! Calves are locked up. Hobbled my way to the box to open up & got to work. It's the days when the body aches, you feel tired, you feel weak & that the motivation is low where you find out what you are made of. Grateful for discipline. Grateful for movement. Grateful for my team, community & coaches for keeping me accountable. It's when I see their faces & get them morning hugs that the soul get lit up. Thank you Papa Dios for life. Thank you Meta Max & my coach Greg for helping me become the best me as box owner, Coach & athlete. META MAX WOD: 50 burpees 50 hang power cleans 115 50 GHD situps 50 Power Jerks 115 50 Cals on Air Assault For time. #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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Your Boxes favorite box back at it again peeps!!! Night class on a wonderful Wednesday rocked it.

We hope to see you guys tomorrow for class.

Thursday Times:
6am, 9am, 5pm, 6pm & then 7pm Yoga.

Thursday WOD: 9/21/17

Warm up: The wobble dance
Metcon: For time
100 ball slams
2 mile run
100 ball slams

Here work: Stretches
Love,
Coaches & Staff of CFMDI

 

Your Boxes favorite box back at it again peeps!!! Night class on a wonderful Wednesday rocked it. We hope to see you guys tomorrow for class. Thursday Times: 6am, 9am, 5pm, 6pm & then 7pm Yoga. Thursday WOD: 9/21/17 Warm up: The wobble dance Metcon: For time 100 ball slams 2 mile run 100 ball slams Here work: Stretches Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @crossfitmdi Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox

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Blog Life:

Surround yourself with peeps that reflect who you want to be & how you want to feel. Positive upward energy is contagious.

I got to train this morning with my favorites ladies. My wife @stephluv143 & my lil sis Coach Karen @kkarre_nn

I even got coached by my lil princess Olivia Lynn aka Coach @mehmehmdi you can hear her count my reps during the handstand push ups. She was alil off on her count but it’s ok. Lol she is only 2.

Fun programming by our coach @metamaxconditioning

I think I hit a personal record with this wod Diane. 2:42. Yay! Progression is fun to see.

 

 

 

 

Blog Life: Surround yourself with peeps that reflect who you want to be & how you want to feel. Positive upward energy is contagious. I got to train this morning with my favorites ladies. My wife @stephluv143 & my lil sis Coach Karen @kkarre_nn I even got coached by my lil princess Olivia Lynn aka Coach @mehmehmdi you can hear her count my reps during the handstand push ups. She was alil off on her count but it's ok. Lol she is only 2. Fun programming by our coach @metamaxconditioning I think I hit a personal record with this wod Diane. 2:42. Yay! Progression is fun to see. #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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Wonderful Wednesday peeps!!! Don’t just say! Do! Become that healthier & happier person you always wanted to be.

Let us help you at CrossFit M.D.I. help you reach your goals.

Wednesday Class times:
6am, 9am, 5pm, 6pm & 7pm.

Love,
Coaches & Staff of CFMDI

 

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Alil motivation to help you get through the day peeps! God bless.

We hope to see you tonight at CrossFit MDI for class.

Class Times:
5pm & 6pm PTS Fit & CrossFit
7pm Yoga

Love,
Coaches & Staff of CFMDI

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6am team preserving the sexy!!! We are so proud of our community.

If you missed class no worries. We have 9am, 5pm, 6pm & then 7pm yoga.

Love,
Coaches & Staff of CFMDI

 

 

 

 

Peeps don’t forget we offer Yoga classes Tuesday & Thursday at CrossFit M.D.I. at 7pm. This is a great way to work on your breathing, mobility, mental toughness & some much need you time.

Love,
Coaches & Staff of CFMDI

 

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Monday morning 6am crew rocking it!!! Love,
Coaches & Staff of CFMDI

 

 

 

No one is going to change your life for you. Get off your butt and get it done.

 

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CFMDI News · WODS

Mon, Tues, Wed & Thursday Blog and Wods!

Simple & effective rules to help guide you to become a healthier & happier you!

Stick to the basic! Stick to the rules! Stick to your goals!

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:

Today’s training was the workout I love to be in. The long mental & physical battle between brain & heart. How bad do you want it Lou?!

Real Bad! The satisfaction I get after is rewarding. A sense of accomplishment that I made it. It also allows me to lose my self in my craft.

Take this workout for a spin. It’s for all level.

Warm up: thorough & dynamic

Metcon: 35 min amrap
@metamaxconditioning

800 meter run
30 pistols
20 GHD sit-ups

If you need to please scale pistols to squats & double GHD to sit-ups.

Love,

Mr. PTS

 

Video:

 

Blog Life: Today's training was the workout I love to be in. The long mental & physical battle between brain & heart. How bad do you want it Lou?! Real Bad! The satisfaction I get after is rewarding. A sense of accomplishment that I made it. It also allows me to lose my self in my craft. Take this workout for a spin. It's for all level. Warm up: thorough & dynamic Metcon: 35 min amrap @metamaxconditioning 800 meter run 30 pistols 20 GHD sit-ups If you need to please scale pistols to squats & double GHD to sit-ups. Love, Mr. PTS #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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CrossFit MDI aka Gods Box aka Adult Disney coaches helping our community become healthier & happier through amazing programming, coaching & love.

Our coaches are certified health & fitness professionals with great education & knowledge to help you reach our fitness goals.

If you need help becoming a better you, please allow us to help. We promise you excellence because you deserve our best.

Video: Tonight’s night class kicking butt!

 

CrossFit MDI aka Gods Box aka Adult Disney coaches helping our community become healthier & happier through amazing programming, coaching & love. Our coaches are certified health & fitness professionals with great education & knowledge to help you reach our fitness goals. If you need help becoming a better you, please allow us to help. We promise you excellence because you deserve our best. Video: Tonight's night class kicking butt! Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @crossfitmdi Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox

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Peeps don’t forget we have our Stars & Bars OLY class today at 7pm. This program is centered on you getting better at cleans, snatches, jerks & weightlifting. Classes are also Saturday 11am & Sunday 11am for weightlifting.

We hope to see you in class today as well for a great WOD 5,6 & 7pm.

Love,
Coaches & Staff of CFMDI

 

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Papa Life:

Finally finding a really good balance of it all. Husband, Father, Business owner, Coach, Teacher, Athlete, legend & human.

My heart is happy. Family, fitness & amor peeps!

Love,

Papa Lou

 

Video:

 

 

Wonderful Wednesday peeps!!! Get after it!!!

 

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Coach Pat @cadillacpat leading our peeps to greatness today during the night classes!!! We could hardly focus because his hair was looking amazing during the runs & the wind! 💪🏼😜 Thank you CrossFit MDI family for making this box so special. We heart your faces.

Love,
Coaches & Staff of CFMDI

 

Video:

 

Coach Pat @cadillacpat leading our peeps to greatness today during the night classes!!! We could hardly focus because his hair was looking amazing during the runs & the wind! 💪🏼😜 Thank you CrossFit MDI family for making this box so special. We heart your faces. Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @crossfitmdi Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox

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Friendly reminder that every Tuesday & Thursday at 7pm is Yoga with our amazing coach @chemie3

 

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Blog Life:

I was never the best player on any team — my solution was to work harder. Tuesday & it was time to slang some weights with my Meta Max Team & blast some mumble rap lol.

Don’t like the tunes but it’s great to lift to… I had some students ask me where the motivation comes to keep training, coaching & putting hours in.

I told them not everyday is a warm & fuzzy happy motivation filled day. The days when motivation is low & energy is even lower I rely on discipline.

Being a military brat my father always drove that in my sisters & I head. Discipline do what needs to be done for the greater good.

Thanks pops for teaching us to be great. You are an amazing human & my inspiration.

Part B. Of @metamaxconditioning was 4 sets of 10 tap & go power cleans.

I wondered why it hurt so good & I had the wrong weight. Sorry Coach. 🙈20lbs more but hey I did it!!! 2nd video rep 10 is that power or nah? LOL

Love,

Papa Lou

 

Video:

 

Blog Life: I was never the best player on any team — my solution was to work harder. Tuesday & it was time to slang some weights with my Meta Max Team & blast some mumble rap lol. Don't like the tunes but it's great to lift to… I had some students ask me where the motivation comes to keep training, coaching & putting hours in. I told them not everyday is a warm & fuzzy happy motivation filled day. The days when motivation is low & energy is even lower I rely on discipline. Being a military brat my father always drove that in my sisters & I head. Discipline do what needs to be done for the greater good. Thanks pops for teaching us to be great. You are an amazing human & my inspiration. Part B. Of @metamaxconditioning was 4 sets of 10 tap & go power cleans. I wondered why it hurt so good & I had the wrong weight. Sorry Coach. 🙈 20lbs more but hey I did it!!! 2nd video rep 10 is that power or nah? LOL Love, Papa Lou #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter #macros #crossfit #liveasanexample #preservingthesexy #metamaxworks

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That’s how you start a 6am class peeps!!! Tuesday starting off Sexy & strong!

If you missed class no worries! We still have 9am, 5pm & 6pm then Yoga at 7pm.

 

Video:

 

 

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What a fun class!!! Great job today Team MDI! Get some rest! Eat some good food & enjoy your Labor Day peeps.

 

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Labor Day wod in effect!!! Wepa!!!

 

 

 

 

 

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

 

Video:

 

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

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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.

 

Video:

 

 

 

 

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

CFMDI News · WODS

Tuesday & Wednesday Blog & WODS!

Part 2 clue of WOD 2 teaser! WOD 2 will be released Friday with standards video!!! What are you waiting for peeps sign up!!!

www.battleoflosanimales.com

 

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Some helpful tips from you coaches at CrossFit MDI peeps!!!

With mucho Amor,
Coaches & Staff of CFMDI

 

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Blog Life:

Speed, Agility & too much cuteness with Olivia Lynn. Kids are a product of there environment. She is like a sponge.

I am so blessed to be able to teach to her about health & happiness since she was born. A gift she can always have & pass on to here friends & one day her family.

Video:

 

Blog Life:

Motivation! Dedication! Inspiration! Preserving the Sexy!

I am very blessed to be able to do what I do. It’s a labor of love. I get to help change lives through heath & fitness. I get to meet some amazing humans. I get to be apart of my community’s lives. I get to witness & experience them so epic things.

Advancing human performance is a blessing! So proud to be an affiliate owner. @crossfitaffiliates

With mucho Amor,
Luis

 

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Blog Life: Motivation! Dedication! Inspiration! Preserving the Sexy! I am very blessed to be able to do what I do. It's a labor of love. I get to help change lives through heath & fitness. I get to meet some amazing humans. I get to be apart of my community's lives. I get to witness & experience them so epic things. Advancing human performance is a blessing! So proud to be an affiliate owner. @crossfitaffiliates With mucho Amor, Luis Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @crossfitmdi Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox

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

 

Blog Life:

Grinding!!! Operation healthier & happier Lou! Today’s training was simple effective & mentally challenging. That’s how l like it!!! Nothing comes from easy.

@jake_justy on the productions! He will be filming our next comp & it will be sick!!!

Clean & Jerks, @thewodapalooza wod & rope climbs today before coaching the night crew to greatness. I hope to see you in for class.

We have Yoga today with @chemie3 at 7pm as well peeps.

 

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You asked for the amazing @ownyoureating peeps to come back so guess what? Jason & Roz are coming back! Do not miss out on this amazing seminar.

September 26, 2017!
Order you tickets asap!

Love,
Coaches & Staff of CFMDI

 

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Blog Life:

If you figured it all out today, what would be the point of tomorrow? ENJOY the process of being a work in progress.

Happy but never satisfied. Forever hungry in every way.

I texted my coach @gregory_mdi_coach that I accomplished something I couldn’t do last year.

It was one main reason I didn’t qualify for @thewodapalooza

1000 meter row
15 ring muscle ups
30 thrusters
12 min cap.

I remember that day like it was yesterday. I couldn’t get past the muscle ups. I was disappointed because that cost me the online qualifier more embarrassed that I let my coach @gregory_mdi_coach down.

Today I did it! I finished it all way under the cap. All the @metamaxconditioning paid off. I thought I would be screaming & excited.

I am proud I finished but I know with all the work my coach & programming have done for me I can make them even more proud.

Thank you @kkarre_nn For pushing me & getting me through this mental test.

Grateful for the journey. I share with you my struggles because I want you to see that even your coach works & battles mental & physical challenges.

I choose to live as an example for you peeps. So when I pass, I will die as a legend! This is Gods work.

 

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Terrific Tuesday in full effect!!! 6am preserving the sexy!

Did you miss class? No worries peeps!

9am, 5pm, 6pm & then 7pm Yoga tonight!

Love,
Coaches & Staff of CFMDI

 

 

CFMDI News · WODS

Friday, Saturday, Monday Blogs and WOD!

Blog Life:

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, & some don’t turn up at all. Time to work peeps!!!

Turn your goals & dreams into reality. Don’t worry about perfection shoot for day by day progression.

 

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The new week is about to start Peeps! Set those goal! Let us at CrossFit MDI help you check them off one by one!

8/21/17:

PTS Fit:

Warm up: ROM WOD style
Dragon, lizard, frog, shin ankle,

Metcon:

Buy in: 1 mile run
4 sets of:
25 push up
25 squats quality to med ball
25 sit-ups
Buy out: 1 mile run

Here work:

Stretches yoga style
—-

CrossFit:

STRENGTH
Front Squats (20 Min)
(4 Sets) of 4@80%

METCON:
For Time: (18 Min Cap)
200 Meter Run
45 Pull Ups (Jumping, No Bands)
400 Meter Run
35 Pull Ups
600 Meter Run
25 Pull Ups
800 Meter Run

 

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Peeps do not forget Club MDI this coming Friday at 7pm till 11pm.

Coach @livinglegendlou will be djing & playing all the hits.

Come & dance the night away & enjoy your community/familia. Bring a friend or a date.

This is a great way to end the week & to get to know the rest of the MDI community.

Like minded men & woman who share the same goals of becoming healthier & happier.

We will be Raffling off a free month that you can use towards your next invoice or you can gift to a friend! That’s right a free month!

Raffle tickets are $5.00! Do not miss this epic night.

 

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Top coaching in the world is our number one goal.
Our community/familia and preserving the sexy culture deserve excellence.
Our coaches & staff promise you results through health, happiness, great programming, excellent coaching & love.

 

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Sunday Funday at CrossFit M.D.I. peeps!!! We have 2 amazing classes with 2 amazing coaching today! Come in & preserve the sexy!

11am: Stars & Bars
12pm: CrossFit

 

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Saturday class rocking it!!! We are beyond blessed to be apart of your lives Peeps! Thank you for allowing our team & coaches apart of your life & fitness journey.

 

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CFMDI News · WODS

Wednesday & Thursday Blog and WODS!

Blog Life:

When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible.

How bad do you want it? That’s what I tell myself everyday. Addicted to progression.

A fun Chipper wod by @metamaxconditioning followed by a 5k in a 20lbs vest.

Where do I find the time? I don’t! I make it! So should you. Make your health & happiness a priority.

 

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Night class came & rocked it!!! Get some rest peeps!!! Tomorrow we test our endurance.

We heart your faces team!!! We look forward to see you tomorrow at 6am, 9am, 5pm, 6pm & 7pm!

Love,
Coaches & Staff of CFMDI

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

 

 

 

Repost of last years Halftime show at BOLA 2!!! BOLA 3 will be even more epic!!!

#Repost @s2activewear (@get_repost)
・・・
Yup that happened today! Halftime Salsarengue show #BOLA2@crossfitmdi !! .
#Repost from @crossfitmdi .
Pure love!!! This moment was caught perfect! We took a break during the camp just to get everyone to dance & take a break from competing! This is what we are all about! Love!!! Thank you Veronica & Vic for making our live band salsa halftime show come to life!

Blog Life:

Life is a great big canvas, and you should throw all the paint on it you can.

Always the best feeling when my daughter gets to train & have fun with me…

 

 

 

Everyday we get the chance to become healthier & happier. It’s never to late to start.

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:
I’m not telling you it’s easy. Its not. But I am telling you it’s worth it. Just stick with it!

There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient.

When you’re committed to something, you accept no excuses – only results.

Commit Peeps! Become a healthier & happier you.

I choose to live as an example. So when I pass, I will die as a legend. – Mr. PTS

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CFMDI News · WODS

Monday & Tuesday Wods & Blogs!

Blog Life:

The difference between who you ARE and who you WANT TO BE is the work you put in.

No shortcuts. Just motivation, dedication sprinkled with some inspiration peeps.

It felt so good to lift heavy & move fast. @metamaxconditioning making Peacock Lou better in every way. So grateful for my coach & his programming. I have never moved this well especially at the new weight 162 lbs.

Blog Life:

The difference between who you ARE and who you WANT TO BE is the work you put in.

No shortcuts. Just motivation, dedication sprinkled with some inspiration peeps.

It felt so good to lift heavy & move fast. @metamaxconditioning making a Peacock Lou better in every way.

 

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Blog Life: The difference between who you ARE and who you WANT TO BE is the work you put in. No shortcuts. Just motivation, dedication sprinkled with some inspiration peeps. It felt so good to lift heavy & move fast. @metamaxconditioning making Peacock Lou better in every way. So grateful for my coach & his programming. I have never moved this well especially at the new weight 162 lbs. Blog Life: The difference between who you ARE and who you WANT TO BE is the work you put in. No shortcuts. Just motivation, dedication sprinkled with some inspiration peeps. It felt so good to lift heavy & move fast. @metamaxconditioning making a Peacock Lou better in every way. #proudpapa #proudhusband #olivialynn #faith #family #fitness #happiness #health #love #crossfitmdi #liveasanexample #thelopezadventures2017 #daughter

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

Battle Of Los Animales 3 is coming Peeps! 10/7/2017! Do not miss out on this amazing comp! Take a look for your self. This will well out so please make sure you register before it’s to late. www.battleoflosanimales.com

 

 

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Gods Box kicking butt on a Monday night!!! Thankful for our CrossFit MDI family!!!

Don’t forget peeps Wodify will be releasing Tuesday’s Wod at 9pm! Check it out.

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Club MDI is back!!! Bring a friend!!! Come dance all night long!!! Never miss a chance to dance folks! Join us as we bring Club MDI back August 25th at 7pm, for the ultimate dance “WOD”! Come see DJ Lou out of retirement as he plays the greatest hits to keep you dancing all night long!

 

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Blog Life:

Tomorrow is yet to come. However, tomorrow is, in large part, determined by what you do today.

It’s Monday peeps! I’m doing my part to become a healthier & happier me. It’s time you also do the same. Do the work! I promise the results will happen.

 

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Peeps!!! We want to help you prep for success!!!

MDI Familia, here are the Strength & Skill for this week. Remember to check the wodify app out every night at 9pm for the daily workout:

Mon: Rope Climbs (bring your long socks)
Tue: Push Press
Wed: Front Squats
Thu & Fri: Metcon Only
Sat: Back Squats
Sun: Snatch

 

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