4-29-16 CELEBRATION

MFA CELEBRATORY DAY WITH PROGRAMER AND MFA ELITE AARON KRZYWIKI BIRTHDAY, FEDERAL PHENOM MIKE DOLL BIRTHDAY AND 16 YEAR WEDDING ANNIVERSARY OF MELISSA AND JOEL FORSETH.

FOR TIME
29 CALORIE ROW
29 SHOULDER TO OVERHEAD 135/95
29 CLEANS 155/105
29 DEADLIFT 225/155
29 CALORIE ROW

NOTES
YOU CAN MIX AND BREAK UP ORDER AS NEEDED, FOR EXAMPLE ONE MIGHT DO 10 REPS OF EACH LIFT, ROW 29 CALORIES, DO 10 MORE REPS OF EACH, ROW ANOTHER 29 CALORIES, THEN FINISH THE GAME WITH 9 MORE REPS OF EACH LIFT

4-27-16

RON DEMAAGD PROGRAM

25 MINUTE AMRAP

40 YARD SPRINT/SHORT LAP*
2 CHEST TO CHEST WALL CLIMBS
10 PULL UPS
TRIBUTE
10 HR PUSH UPS
2 TURKISH GET UPS

*START BEHIND BUILDING WITH 40 YARD SPRINT AND CONTINUE LAP AROUND BUILDING AFTER 40 YARD SPRINT

4-26-16 MFA BARBELL LEG COMPLEX

MFA 90 BARBELL LEG COMPLEX

90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE

HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION

FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPPED TO 2 WITH A 10-8 FORMAT

3X6 OVERHEAD SQUAT

3X6 FRONT SQUAT

3X6 BACK SQUAT

3X6 SUMO DEADLIFT

3X6 DEADLIFT


4-25-16

30 MINUTE CAP

1/4 MILE RUN
10 WALL BALL
1/4 MILE RUN
20 WALL BALL
1/4 MILE RUN
30 WALL BALL
1/4 MILE RUN
40 WALL BALL

100 FULL SIT UPS

3000 METER ROW



4-24-16 FIELD TRIP

PARK AT TOP OF HILLTOP HILL PORTION OF RIVER TRAIL
WARM UP/WALK DOWN TO HILL CHARGE STRIP

RUN LOOP, BACK UP HILLTOP, AND DOWN TO HILL CHARGE STRIP (2 MILES)
10-15 HILL CHARGES

WALK OUT/COOL DOWN
TB TRAINING FOR RACE AGAINST THE FEDERAL PHENOM?

MFA TRIPLE JUMP

Mixed Fitness Artist Standout Cameron Keating (Varsity at Trinity High School in Weaverville, Ca) triple jumps at Harrison Stadium in Oroville California


4-22-16

AARON KRZYWIKI REMIX FROM LAST WEEK

300 FT JACOBS LADDER
30 CALORIE ROW

3 ROUNDS
10 CLEANS (HANG OR POWER)
8 THRUSTERS
6 JERKS (REGULAR OR SPLIT)
4 OH SQUATS
ALL WEIGHT STARTS AT 95/65 THEN ADD 10LBS EACH ROUND 



4-19-20 MFA 90 OLY COMPLEX

MFA 90 OLY COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE

HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION

FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES

3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM

3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM

3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG

3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED

3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED

4-18-16

START AT SUDIAL BRIDGE PARKING LOT

WARM UP

WOD
RUN TO TOP OF HILLTOP HILL AND BACK TO CEMENT HILL CHARGE STRIP
3 HILL CHARGES
RUN TO TOP OF HILTOP HILL AND BACK TO CEMENT HILL CHARGE STRIP
3 HILL CHARGES
RUN BACK TO SUNDIAL BRIDGE PARKING LOT

SCALED
RUN TO TOP OF HILLTOP HILL
3 HILL CHARGES
RUN BACK TO SUNDIAL BRIDGE PARKING LOT

COOL DOWN

MOBILITY






4-15-16

AARON KRZYWIKI PROGRAM

BARBELL AND CARDIO WORK

3 ROUNDS
10 CLEANS (TOUCH GROUND)
8 THRUSTERS
6 JERKS
4 OH SQUATS

ALL WEIGHT STARTS AT 95/65 THEN ADD 10LBS EACH ROUND 

CHOOSE ONE EACH ROUND WITH NO REPEATS
RUN BIG LOOP, ROW 50 CALORIES, JL FOR 300FT





4-13-15

RON DEMAAGD PROGRAM

25 MINUTE AMRAP

SHORT LAP
2 CHEST TO CHEST
10 PULL UPS
10 HUERTA SLIDES
10 PUSH UP TO CRAB
10 GHD



4-11-16

MODIFIED OPEN WOD 16.2

50 DOUBLE UNDERS
25 TOE TO BARS
15 SQUAT CLEAN

.50 MILE RUN (2 SHORT LAPS)

15 SQUAT CLEAN
25 TOE TO BARS
50 DOUBLE UNDERS

NOTES:
GAME WEIGHT WAS 135/85 FIRST ROUND THEN WENT UP SO THERE IS NO RX FOR THIS MODIFIED WOD. THERE WAS NO INTENTION OF MFA GOING UP FOR SECOND SET OF 15 SQUAT CLEANS EITHER. WOD IS DESIGNED WITH 15-20 MINUTES IN MIND SO USE ACCORDING WEIGHT. ALSO, OPTION TO BRING LOADED BAR OUT BACK COULD WORK IN YOUR FAVOR AS ABILITY TO DROP WEIGHT WOULD BE ALLOWED.

4-8-16

AARON KRZYWIKI PROGRAM

WARM UP

ROUND 1
3 40 YARD SLED PUSH 2/1 PLATE
20 DEADLIFT 185/155
25 GHD
10 STAIR RUNS

ROUND 2 (DOUBLE THE REPS OF ROUND 1)
6 40 YARD SLED PUSH 2/1 PLATE
40 DEADLIFT 185/155
50 GHD
20 STAIR RUNS


Shasta Community Accupuncture

As a Mixed Fitness Artist there are many ways to work recovery into your fitness. One method we have added on and off for the last 6 months is with acupuncture. We are fortunate to have Shasta Community Acupuncture here in Redding. J.P. and Jean are well schooled and passionate about their practice. Stop by any of the 5 days a week they are open and see the benefits it will have on you.


2539 Victor Ave.
Redding, CA 96002

530-710-9703

4-6-16

RON DEMAAGD PROGRAM  REVISIT FROM OUR 11-22-13 THAT IS A 9-28-12 REMIX

3 ROUNDS, 2 MINUTE REST BETWEEN ROUNDS

ROUND 1
30 WALL BALL
15 BOX JUMP

ROUND 2
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53

ROUND 3
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53
15 PULL UPS
15 SQUAT CLEAN 115/85



EVERYDAY FITNESS TRAINER SARAH ELLIS DID THIS WOD BACK IN SEPT 2012 AND EARNED HER MFA T-SHIRT





4-4-16

MODIFIED OPEN WOD 16.1

RUN BIG LOOP AROUND GYM (1/3 MILE)

8 OH WALKING LUNGES
8 OVER BAR BURPEES
8 OH WALKING LUNGES
8 CHEST TO BAR PULL UPS

RUN BIG LOOP AROUND GYM (1/3 MILE)

8 OH WALKING LUNGES
8 OVER BAR BURPEES
8 OH WALKING LUNGES
8 CHEST TO BAR PULL UPS

RUN BIG LOOP AROUND GYM (1/3 MILE)





4-1-16

AARON KRZYWIKI PROGRAM

WARM UP
200 DOUBLE UNDERS

20-40YD-20-40YD
BODY SQUATS/SLED PUSH/BODY SQUATS/SLED PUSH 90LB

20-40-20-40
PULL UPS/SIT UPS

#3 60YD SPRINTS