7-2-17 THRU 7-9-17

NO PROGRAMMING FOR THIS WEEK DUE TO HOLIDAY, GYM ALTERED SCHEDULE, AND PEEPS TRAVELS. FEEL FREE TO DO YOUR OWN THING, EXPERIMENT WITH NEW STUFF, WORK ON SOME WEAKNESSES, REVISIT ANY OF THE 500 WODS POSTED ON THIS SITE, OR WHATEVER ELSE YOU FEEL YOU MAY NEED TO DO TO STAY ON YOUR OWN UNIQUE PATH OF BECOMING THE MOST COMPLETE MIXED FITNESS ARTIST YOU CAN.


MFA TRACK DAYS

MFA WILL BE PUTTING IN WORK ON THURSDAYS AT SEQUOIA MIDDLE SCHOOLS TRACK. WE WILL MEET AT EVERYDAY AT USUAL TIMES FOR WARM UP BEFORE HEADING OVER FOR CUSTOM TRACK INSPIRED WODS.


CHICO STATE ALUMNI TRACK ATHLETE MIKE DOLL PROGRAMS WILL ADD TO PAST KP PROGRAMS WITH CURRENT TRACK ATHLETE CAROLINE FORSETH INPUT SO TIMES SPENT OUT THERE BENEFICIAL TO ALL MFA.

6-8-17 
(6) 4X100 RELAYS
6-15-17
(8-12) 80-90% STRAIGHTS JOG CORNERS
6-22-17
20 MINUTE RELAY COURSE
6-29-17 
ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE

7-6-17
TBD (PART OF HOLIDAY WEEK) 
7-13-17
TBD
7-20-17
TBD
7-27-17
TBD
8-3-17
TBD
8-10-17
TBD

6-26-17. 6-27-17 & 6-28-17

6-26-17

30 FROGS AND FLYS (10-10-10...)
NEW AB SEQUENCE 4X20
30 1 ARM DB THRUSTER
NEW AB SEQUENCE 4X20 
60 WALL BALL LUNGES
NEW AB SEQUENCE 4X20
30 OTHER ARM DB THRUSTER
NEW AB SEQUENCE 4X20 
30 FROGS AND FLYS (10-10-10...)
BONUS
3 MINUTES OF HSPU PRACTICE OR BALANCE WORK






6-27-17 (REMIX OF 5-31-17)
30 PULL UPS
45 SECOND PLANK
30 PUSH UP TO CRAB POSITION
45 SECOND PLANK
30 ROWS
45 SECOND PLANK
30 DIPS
45 SECOND PLANK
30 CURLS
45 SECOND PLANK
BONUS
DO 15 REPS OF EACH EXERCISE AGAIN WITHOUT PLANKS



6-28-17

BUY IN 30 GHD SIT UPS

30 SNATCH
30 CLEANS
30 DEADLIFT
3-3-3 100M (MIX UP OR ANY ORDER OF 3 X 100M SLED, 3 X 100M FARMERS CARRY, 3 X3100M SPRINT)

BUY OUT 30 GHD SIT UPS 

6-19-17, 6-20-17 & 6-21-17

6-19-17

30 MINUTE AMRAP
5 PULL UPS
10 BALL PUSHUPS
5 CLEANS
10 EACH NEW AB SEQUENCE (4X10)
5 THREE WAY DB CURLS
10 BURPEES OR 50 DOUBLE UNDERS




6-20-17

BUY IN 50 WALL BALL

10 T2B
40 KB SWING
10 T2B
40 WALKING LUNGES WITH DB FLYS
10 T2B
40 DB THRUSTERS
10 T2B

BUY OUT 50 OH SQUATS WITH BAR (45/35/15)




6-21-17

4 ROUNDS
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   30 SECOND PLANK
   3 STAIR RUNS
3 SLED ACROSS ARENA
  30 SECOND PLANK
   3 STAIR RUNS
8 ONE ARM DB SNATCH
   30 SECOND PLANK
   3 STAIR RUNS



6-12-17, 6-13-17 & 6-14-17

6-12-17

20-30 MINUTES AMRAP
1 RUN LOOP
10 HANGING BAR AB MOVEMENT (YOUR CHOICE, T2B,  STRICT, CAMILLE LEBLANC, K2E, ETC)
8 BOX JUMP
6 GROUND TO OVERHEAD (YOUR CHOICE, DB SNATCH, CLEAN & JERK, ETC)
1 BEAR CRAWL SHUTTLE


6-13-17

50 WALL BALL
5 STAIR RUNS
50 EACH SUPERSET BENT OVER ROWS AND TRICEP DIPS
5 STAIR RUNS
50 EACH SUPERSET CURLS AND PUSHUPS
5 STAIR RUNS
50 EACH SUPERSET PULL UPS AND LUNGES (OH, FRONT RACK, ETC)



6-14-17

4X30 NEW AB SEQUENCE BUY IN

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP


HAPPY 6-12 BIRTHDAY TO MIXED FITNESS ARTIST STAND OUT NICK HANKINS WHO IS CONTANTLY AT THE TOP MFA'S MOST IMPROVED LIST




6-5-17, 6-6-17 & 6-7-17

TRIFECTA CONTINUES AS WE WELCOME IN SOME OF OUR STUDENT ATHLETES FOR THIER SUMMER TRAINING

6-5-17
30 WALL BALL
10 T2B
30 DB THRUSTERS
10 T2B
30 GOBLET SQUATS
10 T2B
30 DB FLYS WITH LUNGES
10 T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1/2 APPROACH WITH 15 REPS AND SUB 10 T2B FOR OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES


6-6-17
30 BURPEE PULL UPS
10 GHD
30 ROPE GRAPPLERS
10 GHD
30 DB CURLS
10 GHD
30 PUSH UP TO CRAB
10 GHD
BONUS
GO THROUGH ALL EXERCISE AGAIN 1/2 APPROACH WITH 15 REPS AND 5 GHD


6-7-17
400M FARMERS CARRY (4 SETS OF 100M)
4 BACKWARDS STAIR WALKS
400M SLED PUSH (4 SETS OF 100M)
4 STAIR HOPS
400M SPRINT (4 SETS OF 100M)
4 STAIR CRAWLS
BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)


5-30-17, 5-31-17 & 6-1-17

WITH MEMORIAL DAY OFF FOR MFA WE GONNA SWITCH IT UP THIS WEEK AND HAVE 3 DAYS IN A ROW.

TUESDAY, WEDNESDAY, AND THURSDAY WILL ALL BE SIMILAR FORMAT AND BY END OF 3 DAYS YOU WILL HAVE COVERED ALL MUSCLES, CORE, AND CARDIO.

SHOW AT 1145 DAY OF IN MFA ARENA FOR BRIEFING.

WITH THE REPS, FOR EXAMPLE THE 30'S YOU CAN DO LIGHT AND ALL 30, BREAK IT UP AND DO 3 SETS OF 10, OR GO FROM LIGHT TO HEAVY IN 6 REPS OF 5, WHATEVER YOU LIKE AND ARE FEELING.


5-30-17
30 WALL BALL
60 NEW AB SEQUENCE 4X15
30 OH LUNGES
60 NEW AB SEQUENCE 4X15
30 THRUSTERS
60 NEW AB SEQUENCE 4X15
30 BACK SQUAT
60 NEW AB SEQUENCE 4X15
30 KB SWING
60 NEW AB SEQUENCE 4X15
BONUS
DO 30 REPS OF EXERCISE OF CHOICE AND ANOTHER 60 NEW AB SEQUENCE


5-31-17
30 PULL UPS
60 SECOND PLANK
30 BALL PUSH UPS
60 SECOND PLANK
30 INVERTED ROWS
60 SECOND PLANK
30 DIPS
60 SECOND PLANK
30 CURLS
60 SECOND PLANK
BONUS
DO 30 REPS OF EXERCISE OF CHOICE AND 60 SECOND PLANK


6-1-17
30 SNATCH
60 DOUBLE UNDERS
30 CLEANS
60 DOUBLE UNDERS
30 DEADLIFT
60 DOUBLE UNDERS
30 KB HIGH PULLS
60 DOUBLE UNDERS
30 GHD SIT UPS
60 DOUBLE UNDERS
BONUS
DO 30 REPS OF EXERCISE OF CHOICE AND 60 DOUBLE UNDERS




RACHEL DEMAAGD

ALL OF US AT MIXEDFITNESSARTIST.COM WANT TO GIVE CREDIT AND CONGRATULATE MIXED FITNESS ARTIST RACHEL DEMAAGD FOR GRADUATING FROM CALIFORNIA STATE UNIVERSITY CHICO WITH A DEGREE IN ENVIRONMENTAL SCIENCE - ENERGY AND EARTH RESCOURCES. WE ARE PROUD OF HER.

  

5-22-17 & 5-24-17

5-22-17

60 WALL BALL
60 NEW AB SEQUENCE 4X15
60 PULL UPS
60 NEW AB SEQUENCE 4X15
60 BALL PUSH UPS
60 NEW AB SEQUENCE 4X15
60 KB SWING
60 NEW AB SEQUENCE 4X15



5-24-17
200 YARD SLED PUSH (4X50)

CAMERON LYLE TRIBUTE
4 ROUNDS OF 400M AND 10 WEIGHT PUSHED ABOVE SHOULDER(S)

200 (NEW AB SEQUENCE 4X50)

MFA EATING LIFESTYLE SAMPLE

THERE IS A SAMPLE WEEKDAY EATING PROGRAM THAT FITS INTO A MFA LIFESTYLE. THIS SAMPLE INCORPORATES A CIRCADIAN BASED EATING WINDOW, COMPLETE NUTRITION, SUPPLEMENTATION, REGARDS TO OUR LUNCHTIME WODS, AND HAS THE ABILITY TO UP OR LOWER PORTION SIZE DEPENDING ON GOALS OF LEANING OUT, INCREASING LEAN MASS, ETC. TEXT (530) 524-7230 FOR MORE INFO.

5-15-17 & 5-17-17

BRACE YOURSELF, KP PROGRAM FOR THIS WEEK....

5-15-17
FIGHT GONE BAD STYLE
DOUBLE UNDERS
KB SWING
PULL UPS
CALORIE ROW
CLEANS




5-17-17
2 ROUNDS
SLED PUSH TILL ROPE EXTENDED
ROPE PULL SLED BACK
60 YARD SPRINT THEN CONTINUE WITH 400M RUN
100 DOUBLE UNDERS
100 WALKING LUNGES





5-8-17 & 5-10-17

5-8-17

5 MINUTES MOBILITY

3 ROUNDS 
1 RUN LOOP
10 T2OH/T2B (TOE TO OPPOSITE HAND/TOES TO BAR) T2OH EXAMPLE LINK
10 BURPEES
10 HANG CLEANS
60 SECOND PLANK

5 MINUTES MOBILITY



5-10-17

5 MINUTES MOBILITY

5 ROUNDS
2 ROPE CLIMBS
15 WALL BALL
40 YARD SLED PUSH 2/1 PLATES*
40 YARD SPRINT*

5 MINUTES MOBILITY

*IMMEDIATELY AFTER 40 YARDS OF SLED CONTINUE FORWARD MOTION SPRINTING OUT ANOTHER 40 YARDS. ALTERNATE SIDE OF EXIT INTO SPRINT EVERY OTHER ROUND.    











Mixed Fitness Artist Caroline Forseth

Over the weekend Mixed Fitness Artist summer athlete Caroline officially became part of the Redding Royals. She is the youngest player on the team and this team offers the highest level of coaching and play in the area as part of a Pacific Premiere League. She is excited to be part of this team and looks forwards to the challenges and advancements in her soccer. You can follow her team on the link below the picture and follow her at http://carolineforseth.com/