THE CADENCE


NOVEMBER 4TH AT 8PM.... BE SURE TO CATCH THE OFFICIAL BAND OF THE MFA COMMUNITY, THE CADENCE, AS THEY PLAY IN TOWN. MFA RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN ARE ALL MEMBERS OF THE BAND. 

10-24-17

HAPPY 38TH BIRTHDAY TO MELISSA FORSETH, ONE OF THE BEST EXAMPLES OF A MIXED FITNESS ARTIST WE HAVE. 





10-23-17

3-6-9-12-15-15-12-9-6-3 S2OH 65/45
3-6-9-12-15-15-12-9-6-3 FRONT SQUAT 65/45
3 STAIR RUNS

NOTES: GO AS STRICT AS POSSIBLE WITH SHOULDER TO OVERHEADS AND DONT TAKE HANDS OFF BAR UNTIL AFTER FRONT SQUATS. RX WEIGHT IS LIGHT BUT THE BURN WONT BE.

10-20-17

HAPPY BIRTHDAY TO OUR CLARK KENT OF THE MFA UNIVERSE TUCKER BIRCH.






10-19-17

GLOCKTOBER 19TH MARKS THE DAY OF BIRTH FOR KEVIN PENLAND, MFA'S GO TO SOURCE FOR ALL THINGS STRENGTH, MOBILITY, OLYMPIC LIFTS AND CROSSFIT.


10-18-17

12 MINUTE AMRAP

1 T2B OR K2E*
WALKING LUNGES ACROSS MFA ARENA
1 STAIR RUN

EVERY ROUND ADD 1 T2B OR K2E

10-17-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
20 FULL SIT UPS


10-16-17

10 MINUTE AMRAP

1 SLED PUSH ACROSS MFA ARENA 45/25, 1 HR PUSH UP
1 SLED PUSH ACROSS MFA ARENA 45/25, 2 HR PUSH UPS
1 SLED PUSH ACROSS MFA ARENA 45/25, 3 HR PUSH UPS
CONTINUE ADDING 1 HR PUSH UP AFTER EACH SLED PUSH

GOAL IS TO SEE HOW FAR ONE CAN GET WITHIN 10 MINUTES. MELISSA GOT THROUGH 15 ROUNDS AND WAS BEGINNING HER 16TH ROUND WITH A SLED PUSH WHEN 10 MINUTE TIMER BEEPED.


Tehama Tough Anyone?

Tehama Tough Mud Run

October 28 @ 9:30 am - 2:30 pm


Are you tough enough? Prove yourself at the Tehama Tough Mud Run at Rolling Hills Casino! Sponsored by Rolling Hills Casino and the Paskenta Band of Nomlaki Indians to benefit the Tehama County Police Activities League (PAL)!
A 5K Run with 6 obstacles course and a smaller course for the kids!
Registration Begins @ 9:30AM – Run @ 11AM
Are you tough enough? Register today!
Pre-Registration Price:
$50 Ages 18 & UP($60 day of event)  – $40 Ages 14-17 ($50 day of event) – $20 Ages 11-13  and $15 Ages 10 & Under
Registration includes course access, event t-shirt, discounted room rate at the hotels (must book by October 14)
Spectators, please bring your own lawn chairs!
Purchase your tickets now, click link below!



10-11-17

RON DEMAAGD PROGRAM

DO #1, THEN #2 & #1, THEN #3, #2, #1....

#1 20 FULL SIT UPS
#2 20 DOUBLE UNDERS
#3 10 HR PUSH UPS
#4 5 KB SWINGS
#5 5 ROWS (T-BAR OR BENT OVER)
#6 5 TOE TO BARS
#7 5 PUSH UP TO CRAB
#8  5 DEAD LIFT
#9 5 CHEST TO CHEST
#10 10 STAIR RUNS

10-10-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
40 DOUBLE UNDERS
20 WALL BALLS
10 HANG CLEANS
10 3-WAY SHOULDER PLANKS (5 EACH SIDE)
10 BOX JUMP
TRIBUTE

10-9-17

3 ROUNDS
RUN LOOP
PULL UPS
THRUSTERS

REST 3 MINUTES

3 ROUNDS
PULL UPS
THRUSTERS

NOTES
FIRST 3 ROUNDS ARE STRATEGIC PACED WITH RUNS TO BREAK UP EXERCISES. RUN CAN BE ANY OF THE 3 POSSIBLE SIZED LOOPS, PULLUPS CAN BE ANY FORM (STRICT, CHEST TO BAR, BUTTERFLY, KIPPING, BANDED) AND THRUSTERS CAN BE DB OR BAR. AFTER 3 MINUTE REST THE NEXT 3 ROUNDS ARE A FLAT OUT SPRINT. PICK REPS AND WEIGHT ACCORDINGLY.




10-8-17

MIXED FITNESS ARTIST AND STUDENT ATHLETE CAMERON WALLACE CELBRATES HER 19TH BIRTHDAY! 



10-5-17

HAPPY BIRTHDAY TO MIXED FITNESS ARTIST AND HIGH LEVEL STUDENT ATHLETE CAROLINE FORSETH AS SHE TURNS 17 TODAY AT 13:05. YOU CAN FOLLOW HER STUDENT ATHLETE CAREER AT CAROLINEFORSETH.COM


10-4-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
4 MINUTE CARDIO
20 BICEPS
20 TRICEPS
20 SHOULDER PRESS
20 ABS

10-3-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
3 STAIR RUNS/30 SECOND PLANK AT TOP AFTER 3
10 ALTERNATING DB SNATCHES
10 DEADLIFT
10 BACK SQUATS
20 BODY LUNGES
20 SIT UPS

10-2-17

10 MINUTE AMRAP
ROWER
PUSH UPS

REST AS NEEDED

10 MINUTE AMRAP
PULL UPS
BACKWARDS STAIR CLIMB

9-29-17

HAPPY 23RD BIRTHDAY TO MISSING IN ACTION FOR QUITE SOME TIME NOW KAITLYN BEYMER! WE HOPE ALL IS WELL ARE YOUR STILL THE CARDIO QUEEN THAT USED TO WHOOP ASS WITH US ON A REGULAR.


9-27-17

JULIE TWISTED BURKE INSPIRED PROGRAM

4 ROUND  WITH 30 MINUTE CAP

SHORT LAP

10 GHD

10 SDHP
10 BURPEES
10 SDHP

10 GHD

10 CURLS
10 BURPEES
10 CURLS

10 GHD


9-26-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
SHORT LAP
2 CHEST TO CHEST
10 TOE TO BARS
10 INVERTED ROWS
10 THRUSTERS
20 TWISTERS


ARE YOU A MFA?

WHAT IS A MIXED FITNESS ARTIST? WE BELIEVE A MIXED FITNESS ARTIST IS AN INDIVIDUAL THAT LOOKS TO ALL THINGS FITNESS TO INCORPORATE INTO THEIR TRAINING. ONE WOULD WORK OLYMPIC LIFTS, YOGA, GYMNASTICS, TRADITIONAL WEIGHT LIFTING, SPORTS, RUNNING, CYCLING, SWIMMING, HIKING, AND ALL OTHER RECREATIONAL ACTIVITIES THAT PROMOTE AN ACTIVE AND HEALTHY LIFESTYLE.  THIS BALANCED APPROACH WILL HAVE ONE STRONG PHYSICALLY AND MENTALLY AS WELL AS FLEXIBLE AND COORDINATED. MIXED FITNESS ARTISTS KNOW THE IMPORTANCE OF RECOVERY AS WELL AND DIET AND REST ARE WORKED IN WITH EQUAL IMPORTANCE. OVERALL, MIXED FITNESS ARTISTS ARE CONSTANTLY CHANGING AND EVOLVING AS THEY WORK TOWARDS A HEALTH ORIENTATED AND WELL ADAPTED LIFESTYLE THAT IS A SOLID RECIPE FOR LONGEVITY. PLEASE COMMENT BELOW YOUR THOUGHTS OF WHAT MAKES YOU A MIXED FITNESS ARTIST? OR ANYTHING ELSE YOU WISH TO COMMENT ON.

9-25-17

ROUNDS OR AMRAP 

SHORT LOOP
PULL UPS
PUSH UPS
SINGLE DB CRUNCHES
SONGLE DB WALKING LUNGES

NOTES
YOU WILL DETERMINE NUMBER OF MINUTES FOR AMRAP. YOU WILL DETERMINE NUMBER OF REPS. ONE DUMBELL USED ON CRUNCHES, HELD WITH BOTH HANDS. SAME  DUMBELL USED IN DB LUNGES HELD BY ONE HAND FOR HALF REPS THEN OTHER HAND FOR OTHER HALF. YOU WILL DETERMINE WHERE DUMBELL IS HELD. FOR EXAMPLE.....

 4 ROUNDS
SHORT LOOP
PULL UPS TILL FAILURE
PUSH UPS TILL FAILURE
SINGLE DB CRUNCHES TILL FAILURE
OVERHEAD SINGLE DB WALKING LUNGES ACROSS MFA ARENA, SWITCH ARM THEN OVERHEAD SINGLE DB WALKING LUNGES BACK

NUMBER 5 OF 7

NUMBER 5 SOUNDS LIKE OUR MFA WORKOUTS....


'Lesson five: Assume voluntary discomfort. This is one of the central mindsets that may have the biggest impact in your daily life. Actively seek to make life difficult for yourself. Dissatisfaction in our daily lives is the result of a certain level of entitlement. We just expect things to always run smoothly. According to the stoic philosophy, just because you can afford yourself a nice meal every single day, doesn’t mean you should do so. It builds perseverance and grit, but more importantly it demolishes the sense of entitlement that chips away at your daily happiness. So by experiencing discomfort, you will walk away stronger by realizing that you experienced what you dreaded and suffered no ill effects from it."