12-28-15

SEND YOUR VOTE VIA TEXT (530) 524-7230 FOR FAVORITE WOD OF 2015 AND WE WILL DO TODAY 12-28-15. OTHERWISE ITS A 28 MINUTE AMRAP OF 28 CHEST TO CHEST WALL CLIMBS, 28  POP UP PISTOLS, AND 28 FORWARD BAILING MUSCLE UPS. .
 



 

12-26-15 MFA Hike

MFA HIKED TO SOME WATERFALLS IN THE WHISKEYTOWN NATIONAL PARK
 
MIKE DOLL PHOTOGRAPHY
 

12-23-15

AARON KRZYWIKI PROGRAM

WARM UP
200 DOUBLE UNDERS
3 BACKWARDS STAIR CRAWLS
23 BODY SQUATS

WORKOUT, ANY ORDER JUST FOLLOW 12,23,12,23...FORMAT

12 PULL UP TOE TO BAR
23 BOX JUMP
12 HSPU
23 GHD
12 C2C
23 OH SQUAT 95/75
12 BURPEES
23 PUSH UP TO CRAB
12 BEAR CRAWL SHUTTLES
23 PISTOLS

12-21-15

 DO FIRST EXERCISE, THEN FIRST AND SECOND, THEN FIRST, SECOND AND THIRD....

10 WALKING LUNGES
10 HR PUSH UPS
5 DEADLIFT
1 MINUTE DOUBLE UNDERS
5 FRONT SQUATS
10 GHD
10 KB SWINGS
5 STAIR RUNS
5 ROPE CLIMBS
1 MINUTE SINGLE UNDERS



Serenity Relaxation Beverage





As Mixed Fitness Artists we are constantly looking for things to aid in our training. In this case with Serenity we were looking for a beverage to take after our workouts when we needed to come down from the high paced and stressed workout and focus on recovery. Serenity really is as the drink states "Relaxation in a can" as we experienced. The many people who shared the cases ranged from 18-55 years of age and occupations vary from students to stay at home moms to working professionals. The taste was enjoyed by all and was commented as tasting like cream soda and a small few comments of a subtle aftertaste. The relaxation from drinking occurred from most of us within 15-30 minutes and was felt until sleep. There were no reported sleep issues as everyone slept as they usually would, an some even better. Focus was still the same as normal as people went about their days activities and stress was lowered as well. In conclusion our group will supplement with Serenity for post workout recovery, stress free afternoon and evenings, weekend mornings when rest and recovery is the days plan, and whenever else we see fit for a good tasting beverage that relaxes one. Click banner on right to be taken to their website or click link below to order.




12-18-15

AARON KRZYWIKI PROGRAM

WARM UP 2 ROUNDS
10 GHD
10 HR PUSH UPS
10 BODY SQUATS

3 ROUNDS
WALL BALL 20, 30, 60
SIT UPS 20, 30, 60
PULL UPS 10, 20, 30


12-16-15

AARON KRZYWIKI PROGRAM

4 ROUNDS 

CHOOSE ONE CARDIO FOR EACH ROUND
500M ROW, .5 MILE RUN, 300FT JL, 200 DU'S

6 CLEANS ADDING WEIGHT EACH ROUND
12 OH PLATE LUNGES
60 STORM CRUNCHES

12-15-15

ANOTHER RANDOM CARDIO BASED ON AGE TO MIX IN WHEN NEEDED

JACOBS LADDER 720FT
ROW 720 METERS
RUN .72 MILES
SPRINTS 4 AT 72 YARDS EACH

THE NUMBERS WILL CHANGE DEPENDING ON WHEN YOU WERE BORN, FOR EXAMPLE IF YOU WERE BORN IN 1965 THEN YOUR NUMBERS WOULD BE 650, 650, .65 & 65AND IF YOU WERE BORN IN 1990 THEN 900, 900, .90 & 90 AND FINALLY FOR THOSE BORN IN 2000 AND LATER WE JUST SIMPIFY TO 1000, 1000, 1 AND 100

12-11-15

AARON KRZYWIKI PROGRAM

COMPLETE IN ANY ORDER, MUST FINISH ALL REPS BEFORE MOVING TO NEXT EXERCISE

2000 M ROW

20 KB SWING
20 FRONT RACK LUNGE
30 T2B
30 HR PUSH UPS
40 WALL BALL
40 PULL UPS
50 THRUSTERS
50 GHD

12-10-15

KELLY HUFFORD PROGRAM

20-15-10-5
STAIR RUNS
KB GOBLET SQUATS
GHD SIT UPS



12-9-15

AARON KRZYWIKI PROGRAM

200 FT JACOBS LADDER

20 MINUTE AMRAP, ADD 5 REPS EACH ROUND, 5, 10, 15....
HSPU
PULL UPS
KB SWING
BOX JUMP
GHD


12-08-15

CARDIO EXAMPLE TO MIX IN YOUR TRAINING, THIS CAN EVEN BE DONE WEEKLY FOR MONTH OR MORE

30 MINUTE TIME CAP
1000 FT JACOBS LADDER
1500M ROW
1 MILE RUN

12-7-15

ANY GROUP ORDER, NO BREAKING UP, REST AS NEEDED BETWEEN GROUPS

25 WALL BALL
15 HAND STAND PUSH UP
5 CHEST TO CHEST

25 PULL UPS
15 TOE TO BARS
5 ROPE CLIMBS

25 GHD SIT UPS
150 DOUBLE UNDERS
5 SLED PULLS ACROSS MFA ARENA

25 DEADLIFT
15 CLEANS
5 SNATCH

NOTES
FOR PAST MONTH WE HAVE BEEN DOING WOD SPECIFIC WARM UPS, LOOK OVER THE TOTAL WORKOUT AND USING YOUR KNOWLEDGE OF WARM UPS YOU HAVE LEARNED, ALONG WITH SPECIFICS NEEDED FOR YOURSELF APPLY A PROPER WARM UP BEFORE THIS, AND ALL OTHER WORKOUTS.




12-4-15

AARON KRZYWIKI PROGRAM

15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE

15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE

15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE

12-2-15 DECEMBER BWODS

MIXED FITNESS ARTIST ERIC WALLACE 12-4 CELEBRATES A BDAY.THE E BE FOR EVERY MINUTE ON THE MINUTE, THE W BE FOR 6 WALKING LUNGES

500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 WALLACE ROPE CLIMB (KNIFE IN MOUTH)