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."

9-22-17

HAPPY BIRTHDAY MIXED FITNESS ARTIST AND SIMPSON UNIVERSITY DUAL SPORT (SOCCER AND WRESTLING) ATHLETE CAMERON KEATING





9-20-17

ITS NOT FRIDAY, ITS WEDNESDAY YET WE HAVE A KEVIN PENLAND PROGRAM

3 ROUNDS
100 DOUBLE UNDERS
20 DB SNATCHES
20 DB OR KB HEAVY FARMERS CARRY LUNGES
20 CAMILLE LEBLANC TOE TO BARS
20 WALL BALL
20 DEADLIFTS

NOTES 
WELCOME CALEB MCGREGOR




9-19-17

RON DEMMAGD PROGRAM

26 MINUTE AMRAP
1 SHORT LAP
1 C2C
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL


9-18-17

20 MINUTES
3/1 MUSCLE UPS OR 3 JUMPING MUSCLE UPS USING BOX/PLATES
6 BOX JUMPS
6 CLEAN AND JERKS
1 BACKWARDS STAIR WALK

NOTES
USE FAST PACE FOR FIRST 3/1,6,6 PORTION OF WOD THEN USE RELAXED, RECOVERY PACE ON THE BACKWARDS STAIR WALK.

9-13-17

E-DUB PRODUCTIONS

4 ROUNDS
1 LAP
20 WALL BALL
10 SHOULDER TO OVERHEAD
8 LUNGES WITH DB FLYS
2 BEAR CRAWL SHUTTLES
1 ROPE CLIMB

BONUS
2 MINUTE PLANK

OVER 100,000 VIEWS

WITH US HITTING OVER 100,000 VIEWS SEEMED FITTING THAT WE UPDATE OUR FIRST POST SOME 550 POSTS BACK SO PEEPS CAN KNOW A LITTLE ABOUT MFA HISTORY. ITS STILL AVAIL TO BE UPDATED, REWRITTEN AND MODIFIED JUST LIKE WE, AS MFA CAN UPDATE, REWRITE, AND MODIFY AS WE PROGRESS IN THE GAME OF FITNESS, LIFE, AND WHATEVER ELSE WE SET OUR MINDS TO.




A LITTLE HISTORY ABOUT M.F.A.
THE MIXED FITNESS ARTIST BEGAN AROUND JANUARY OF 2008. JOSEPH FORSETH DESHAIS WAS IN HIS SENIOR YEAR OF HIGH SCHOOL AND WAS LOOKING FOR AN EDGE IN THE HOPES OF QUALIFYING FOR THE STATE WRESTLING TOURNAMENT, IT WAS AT THIS POINT THAT JOEL FORSETH AND JOSEPH BEGAN TO TRAIN WITH A PURPOSE. JOEY ACCOMPLISHED HIS GOALS AND THE MIXED FITNESS ARTIST METHOD OF TRAINING BEGAN. IN THE SUMMER OF 2008 HALL OF FAMER RON DEMAAGD BEGAN AND THE WORKOUTS CONTINUED TO ADVANCE TO ANOTHER LEVEL. IT HAS BEEN A CONSTANT EVOLUTION. MELISSA FORSETH IN THE SPRING OF 2011 ENTERING THE CROSSFIT GAMES ADDED MAJOR INSIGHT INTO TRAINING METHODS WHILE AT THE SAME TIME THE JOINING OF KEVIN PENLAND TO OUR GROUP ADDED HUGE GAINS IN THE M.F.A. STRENGTH AND OLYMPIC LIFT ASPECTS. FITNESS MODEL MEGAN CANAVAN CONTRIBUTED THE IMPORTANCE OF PERFECT FORM. SUMMER OF 2012 HAD A NEW GENERATION WITH RACHEL DEMAAGD AND CAROLINE FORSETH ON BOARD AS WELL AS THE SPIN CLASS NOW TURNED MIXED FITNESS ARTIST GROUP OF JOHN STUFKOSKY, KELLY HUFFORD, AND TUCKER BIRCH(AKA CLARK KENT). 2012 IS WHEN WE SWITCHED GYMS AND GOT OUR VERY OWN MFA AREA. DYLAN MEYERS WAS ONE OF FIRST NEWBIES AND PERFORMED WITH INTENSITY BEFORE HEADING OFF FOR CAREER ADVANCEMENT. 2013 WE HAD CORY RHOADES INVOLVE STRIKING TO MANY MFA GAME ALONG WITH REGULAR ATTENDANCE FROM THE GIRLS WHO PRIOR WERE ALWAYS IN THE BACKROOM STARING AT THEIR WORKOUT ON PAPER, MICHELLE DOLL AND JULIE BURKE AND LATER MICHELLE'S HUSBAND MIKE DOLL ALONG WITH SEASON CAMEOS FROM THE ATHLETIC PHENOM CAMERON KEATING, ALONG WITH HIS HALL OF FAMER DAD ERIC KEATING. THE EVER ENTHUSIASTIC FITTEST CHEF WE KNOW CHE STEDMAN AND HIS WIFE TANYA STEDMAN WERE A GREAT ADDITION ALONG WITH KATELYN BEYMER WHO HAD NO END TO HER CARDIO. 2014-2015 WE SAW SOME INCREDIBLE IMPROVEMENTS FROM AARON KRZYWIKI, NICK HANKINS, AND ERIC WALLACE AS THEY TRANSFORMED OR REGAINED THEIR FITNESS LEVELS AND TOK MFA MOST IMPROVED TITLES. HEALOHANI MONTGOMERY BROUGHT ANOTHER LEVEL CHANGE FOR US WITH HER PRESENCE AND EXAMPLES. CHRISTY FUTRELL MAKES APPEARANCES WHEN SHE CAN WITH BUSY SCHEDULE. 2016 HAD COLLEEN DEMAAGD BEGINNING HER TRANSFORMATION INTO HIGH SCHOOL STANDOUT ATHLETE AND SPEAKING OF ALL STAR ATHLETES, ONE OF THE TOP WRESTLERS FROM OUR AREA AUSTIN LOBSINGER BEGAN MAKING MFA PART OF HIS TRAINING AS HE TRANSITIONED FROM ATHLETICS INTO LAW ENFORCEMENT. 2017 SOCCER STANDOUT AND SUPER ATHLETIC DANIEL FORSETH-DENDAS PASSED EVERY CHALLENGE, ADYN AND RYAN FUTRELL BEGAN THEIR MFA JOURNEY FOR SUMMER TRAINING, ALEX PETERSON SHOWED AND IMPROVED CARDIO AND ENDURANCE TREMENDOUSLY AND HE  INTRODUCED ALL AROUND COOL CHICK KATELYN GOFF TO US AS WELL. NICK VISCONTI REPRESENTING THE CITY OF REDDING WITH SECOND LONGEST CITY OF REDDING ATTENDANCE AS HE BATTLES.  NEXT WEEK WE WELCOME CALEB MCGREGOR. WE RECOGNIZE LORI FORSETH FOR HER CAMEOS DURING BUSY SCHEDULE, NICOLE FORSETH FOR HER OFF SITE PARTICIPATION, TUFF FOR HITING OUR WODS EVERY SO OFTEN, SUZANNE BIRCH AKA MOTB, JEFF, CAMERON AND PEYTON, HEATHER GUERRERO WONG, DAVID GUERRERO WONG, MADDI DODDS, SAMANTHA, SHELBY, KELLY KEITH,  MATT VANERT, CT, KRIS KUBISCH, WES SWAFFORD, ISAAC ARCHIBALD, STEVE, SHELLY, JOHAN, PETE, JAMES, JENNY, ALLEN, KAREN, RANDY, KIM, JEANNE, KYLE, SARAH, SARA, HEATHER, AARON, JUSTIN, FELLA FROM RB RODEO, JIM, VALLANA, MARIA, EVAN, CHRIS, JEREMIAH, GERRY, JADYN, CHLOE, BRYAN, JOSHUA, RANDY AND ROBIN. I AM SURE I LEFT PEEPS OUT AS WE APPROACHING 10 YEARS AND THERES BEEN LOTS OF CAMEOS, ONE AND DONES, 5 AND DONES, AND OTHERS THAT WE HAVE ENJOYED THEM GIVING US THEIR TIME AND COMMITMENT. AS MIXED FITNESS ARTISTS WE WILL CONTINUE TO EVOLVE AND ADVANCE WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A  PURPOSE.

9-12-17

RON DEMAAGD PROGRAM

10 GOBLET SQUATS
10 PULL UPS
10 HR PUSH UPS
10 GHD'S
5 STAIR RUS

8,8,8,8,4
6,6,6,6,3
4,4,4,4,2
2,2,2,2,1

BONUS
GO THROUGH AGAIN WITH REPS
2,2,2,2,1
4,4,4,4,2
6,6,6,6,3
8,8,8,8,4
10,10,10,10,5

9-11-17 TRIBUTE

9 MINUTE ARMAP
 9 T2B 
 9 CLEANS
 9 PUSH UPS 

11 OF ANY SINGLE, COMBO, OR ORDER OF...
 100M SLED PUSH
 100M FARMERS CARRY
 100M SPRINT



NOTES
TRIBUTES ARE OFTEN MADE IN MFA AS WE RECOGNIZE THOSE OF SIGNIFICANCE, SACRIFICE, HEROISM, ETC.... ITS IMPORTANT THAT YOU,  AS A MFA PUT THAT SAME EFFORT INTO YOUR OWN LEGACY, PUT IN THE WORK, SACRIFICE, SET EXAMPLES AS THE RETURN WILL BE WORTH THE EFFORT. YOU PUT IN THE 100 AS WELL BECAUSE YOU NEVER KNOW WHEN YOU WILL BE TESTED AND NEED ALL THE STRENGTH AND MENTAL GRIT FROM HOW YOU LIVING YOUR DAY TO DAY LIFE.

KP DAY TO DAY







LOCAL SPORTS BENEFIT RACES


SATURDAY EVENING AT THE REDDING RODEO GROUNDS. ALL PROFITS GO TO LOCAL SPORTS PROGRAMS.   


ASK MFA ABOUT MFA DISCOUNTED TICKTS FOR THE EVENT AND VIP SEATING


9-6-17

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

26 MINUTE AMRAP
50 DOUBLE UNDERS
10 OH SQUATS
10 KB SWING
10 PULL UPS
10 BENT OVER ROWS
4X25 NEW AB SEQUENCE

DOUBLE UNDERS AND OH SQUAT EXAMPLE


HIGHLY DETAILED DRAWING OF NEW AB SEQUENCE



9-5-17

E-DUB PRODUCTIONS

BUY IN
4 MINUTES CARDIO

26 MINIUTE AMRAP
10 DEADLIFT
8 ALTERNATE DB SNATCH
6 T2B
4 STAIR RUNS
2 C2C
1 MINUTE PLANK



WEEK OF 8-28-17

ALL REMIXES FROM LAST WEEK WITH LIGHTER REPS PROGRAMMED IN, YOU HAVE ALL NOW DONE THESE MOVEMENTS BEFORE. LETS SEE HOW THIS AFFECTS NUMBER OF ROUNDS, ETC.... 

8-28-17

20 MINUTE AMRAP REMIX FROM LAST WEEK

5 DEADLIFT
  10 WALKING LUNGES
  5 HR PUSH UPS
5 HANG CLEANS
  10 WALKING LUNGES
  5 HR PUSH UPS
5 SHOULDER TO OVERHEAD
  10 WALKING LUNGES
  5 HR PUSH UPS



8-29-17

REMIX OF LAST WEEKS E-DUB PRODUCTION...

30 MINUTE AMRAP
10 CALORIE ROW
10 SIT UPS
5 MAN MAKERS
5 PULL UPS
2 STAIR RUNS
1 CHEST TO CHEST



8-30-17

REMIX OF LAST WEEKS RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1/2 TRIBUTE (10,10,30)
1 BACKWARDS STAIR CRAWL
2 KB TURKISH GET UPS
10/5 ARMS (10 REPS BICEP, 10 REPS TRICEP, 5,5)
5 HUERTA SLIDES
20 DU'S (DOUBLE UNDERS)


8-23-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 TRIBUTE
2 BACKWARDS STAIR CRAWLS
4 KB TURKISH GET UPS
10-2 ARMS (10 REPS BICEP, 10 REPS TRICEP, 8,8,6,6,4,4,2,2)
12 HUERTA SLIDES
40 DU'S (DOUBLE UNDERS)

TRIBUTE EXAMPLE

HUERTA SLIDE EXAMPLE

TURKISH GET UP EXAMPLE


8-22-17

E-DUB PRODUCTIONS PRESENTS....

30 MINUTE AMRAP
20 CALORIE ROW
15 SIT UPS
10 MAN MAKERS
8 PULL UPS
4 STAIR RUNS
2 CHEST TO CHEST


8-21-17 NICOLE FORSETH DESHAIS BWOD

8-21-17

HAPPY BIRTHDAY NICOLE!!!! SINCE ITS YOUR BIRTHDAY WE GONNA DO REVISIT OF YOUR WEDDING WOD FROM 2013

2 TIMES THROUGH, 6 ROUNDS TOTAL

9 DEADLIFT (ROUNDS 1,4)
9 HANG CLEANS (ROUNDS 2,5)
9 SHOULDER TO OVERHEAD (ROUNDS 3,6)

21 WALKING LUNGES AND 13 HR PUSHUPS AFTER EACH ROUND

8-16-17 CHE STEDMAN BIRTHDAY GONE BAD

RON DEMAAGD PROGRAM

FIGHT GONE BAD STYLE, 3 ROUNDS WITH BONUS BEING A 4TH OR 5TH....
1 MINUTE EACH STATION WITH ONE MINUTE REST BETWEEN ROUNDS

ROWER
FULL SIT UPS
BOX JUMPS
KB SDHP
PUSH PRESS

HAPPY BIRTHDAY CHE


8-15-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
40 DU'S
  20 GOBLET SQUATS
  20 INVERTED ROWS
  20 FULL SIT UPS
15 WALL BALLS
  15 KB SWINGS
  15 DIPS
  15 TWISTERS
5 STAIR RUNS
  10 OH LUNGES
  10 CURLS
  10 GHD'S


8-14-17

E-DUB PROGRAM

18 MINUTE AMRAP
5 DEAD HANG PULL UPS
10 PUSH UPS
10 BODY SQUATS
3 STAIR RUNS
30 SECOND PLANK


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.


6-8-17 
(6) 4X100 RELAYS

6-15-17
(8-12) 80-90% STRAIGHTS JOG CORNERS MIKE DOLL PROGRAM

6-22-17
20 MINUTE OBSTACLE COURSE

6-29-17 
KP PROGRAM 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 RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE


7-6-17
OBSTACLE COURSE (PART OF HOLIDAY WEEK) 

7-13-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

7-20-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS

7-27-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA


8-3-17
KP PROGRAM WHERE 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 RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE


8-10-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS IS THE CHOSEN ONE TO WRAP UP OUR 2017 SUMMER MFA TRACK SUMER SEASON.

THIS CONCLUDES SUMMER ATHLETE TRACK DAYS. THANKS FOR PARTICIPATION.

8-7-17. 8-8-17 & 8-9-17

8-7-17 

16 MINUTE AMRAP
16 WALL BALL LUNGES ALTERNATING EACH SIDE EACH REP
8 TOE TO BARS (STRICT, K2E, KLB, ETC)
16 LUNGES WITH DB FLYS
8 THRUSTERS SAME DB'S FROM ABOVE
16 DB SIT UPS WITH SAME DB'S

WALL BALL LUNGES



8-8-17 REVISIT OF 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 X 100M SPRINT)

BUY OUT
30 GHD SIT UPS
8-8-8


8-9-17 REMIX OF 7-18-17


30 MINUTE AMRAP
3 CHEST TO CHEST WALL CLIMBS
6 PULL UPS
6 PUSH UP TO CRAB WALK POSITION
6 BOX JUMP
6 3 WAY CURLS 
3 STAIR RUNS

CHEST TO CHEST WALL CLIMB

THIS CONLCUDES STUDENT SUMMER ATHLETE TRIFECTA TRAINING. THANKS FOR PATICIPATION.

7-31-17, 8-1-17 & 8-2-17

7-31-17 REVISIT OF 6-21-17

40 WALL BALL
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF BENT OVER ROWS AND TRICEP DIPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF CURLS AND PUSHUPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF PULL UPS AND LUNGES (OH, FRONT RACK, ETC)
40 BICYCLE CRUNCHES
40 WALL BALL



8-1-17 REMIX OF 6-13-17

30 MINIUTE AMRP
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
3 SLED ACROSS ARENA
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
8 ONE ARM DB SNATCH (ALTERNATING FOR 16 TOTAL)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP




8-2-17 

BUY IN
6 CHEST TO CHEST WALL CLIMB
4 X 25 NEW AB SEQUENCE

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, JACOBS LADDER, ETC)
2 X 6 TOE TO BAR, 6 HANG CLEANS, 6 BURPEES

BUY OUT
4 X 25 NEW AB SEQUENCE
6 CHEST TO CHEST WALL CLIMBS


7-24-17, 7-25-17 & 7-26-17

7-24-17 REMIX OF 6-5-17

3 SETS WALL BALL
1 SET T2B
3 SETS DB THRUSTERS
1 SET T2B
3 SETS GOBLET SQUATS
1 SET T2B
3 SETS DB FLYS WITH LUNGES
1 SET T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1 SET AND WORK 1 SET BETWEEN OF OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES



7-25-17 REMIX OF 6-7-17

SCALE DOWN WEIGHT FROM PREVIOUS WEEKS AS VOLUME IS INCREASING
300M FARMERS CARRY (3 SETS OF 100M)
3 BACKWARDS STAIR WALKS
300M SLED PUSH (3 SETS OF 100M)
3 STAIR HOPS
300M SPRINT (3 SETS OF 100M)
3 STAIR CRAWLS

BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)




7-26-17 REMIX OF 6-6-17

10 GHD
3 SETS BURPEE PULL UPS
10 GHD
3 SETS GRAPPLERS
10 GHD
3 SETS CURLS
10 GHD
3 SETS  PUSH UP TO CRAB
10 GHD

BONUS
GO THROUGH ALL EXERCISE AGAIN WITH 1 SET AND 5 GHD

BURPEE PULL UPS

7-17-17, 7-18-17 & 7-19-17

7-17-17


CAROLINE FORSETH, HEATHER GUERRERO WONG,  DAVID GUERRERO WONG AND JOEL FORSETH

AIKAU REMIX (REMIX FROM OUR 2014 AIKAU WOD)

2 ROUNDS
5 SHOUDLER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

2 ROUNDS OUTSIDE
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT

2 ROUNDS
5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

BONUS
2 BACKWARDS STAIR CRAWL



SOME AIKAU REMIX EXAMPLES

7-18-17

20 MINUTE AMRAP
3 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
5 PUSH UP TO CRAB WALK POSITION
5 BOX JUMP
5 CLEANS 
3 STAIR RUNS

CHEST TO CHEST WALL CLIMB EXAMPLES



7-19-17

BUY IN
8 MINUTES ROW

22 MINUTE AMRAP
10 WALL BALL LUNGES
10 TOE TO BAR OR KNEE TO ELBOW
10 KB SDHP
10 3 WAY SHOULDER PLANKS
10 3 WAY DB CURLS
1 BACKWARDS STAIR WALK (LOOKING FORWARD, CHIN UP, NO HANDS)  



7-10-17, 7-11-17 & 7-12-17

7-10-17

30 WALL BALL

SUPERSET EXERCISES (LIGHT)
3 SETS OH SQUAT
3 SETS STRICT PRESS

SUPERSET EXERCISES (HEAVIER)
3 SETS FRONT SQUAT
3 SETS PUSH PRESS

SUPERSET EXERCISES (HEAVIEST)
3 SETS BACK SQUAT
3 SETS JERK OR SPLIT JERK

30 WALL BALL LUNGES

NOTES: PARTNER UP, USE PARTNER FOR REST, USE LIGHT ENOUGH WEIGHT SO RACK WONT BE NEEDED.


7-11-17

30 GHD

3 SETS OF PULL UPS / PUSH UP TO CRAB

3 SETS OF BENT OVER ROWS / OVER BAR DIPS

3 SETS OF BICEP CURLS / HEADSTAND KNEE TO ELBOW OR TOES TO GROUND

3 SETS OF SHRUGS / CORE BALL PIKES

3 SETS CLEANS / 3 SETS TOE TO BARS

30 GHD

NOTES: MANY OPTIONS HERE... ONE COULD PARTER UP AND USE PARTER FOR REST, OPTIONS TO GO AS MANY REPS AS YOU WANT EACH TIME, OPTION TO JUST SET PACE AND REPS AND GO TOP TO BOTTOM OF LIST, MFA CAN SUIT THEIR NEEDS ON THIS ONE.


7-12-17

1 LAP RUN
5 BACKWARDS STAIR CRAWLS
5 BEAR CRAWL SHUTTLES
10 CHEST TO CHEST WALL CLIMBS
5 ROPE CLIMBS
5 STAIR HOPS
1 LAP RUN

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.


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)

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/





FrogFuel Review


 Last week we were fortunate enough to receive a box of FrogFuel Ultra and a box of FrogFuel from Frog Performance for our athletes to sample. Our core athletes used in this review range in age from 23-51 years of age and have athletic backgrounds from soccer, track, basketball, football, motocross, cross country, and other sports. Occupations include college students, nursing students, engineers, law enforcement, contractors, city employees, state employees and others as well so the subjects sampled were as diverse as possible with the exception of they all have the goal of fitness in common.
 FrogFuel Ultra was first sampled, it was a simple 1 ounce gel shot we took as we all were setting up the equipment needed for the days workout. After set up we began warming so the FrogFuel Ultra, that is absorbed within 15 minutes would be in our systems come go time. The FrogFuel Ultra with its specifically designed supplements was largely responsible for helping us grind out something as demanding and with such extreme workload as our training for the day was actually two separate ones to really test the ability of the FrogFuel. Deadlifts are a very taxing lift on the body so we did multiple sets of hex bar deadlifts before moving on to sumo deadlifts and finishing with regular deads. We increased the weight each set with two of our athletes actually having personal bests within the lift and rep range. Normally a 45 minute session of deadlifts would be a days worth of work but for review we still had to continue with some sled work. The sled work involves pushing a weighted sled as fast as possible and increasing the weight every set. 30 yards for multiple sets before ending workout with more sets at 60 yards. Training for the day was over at this point so protein was necessary and that's when the 1 ounce gel shot of FrogFuel was sampled as we went on a 5 minute cool down walk. 
    Overall we believe in this product and will continue use. Taste was good. Athletes stayed in an intense workout. Recovery was exceptional as following day group had minimal muscle hangover, far less then expected. Each box has 24 servings and is about $2 a serving. We have been anxious to sample this as its convenience, value, and fast absorption is appreciated by us and our busy lives. This clinically proven product will have so many applications in other aspects of our lives as well. Thank you Frog Performance for this opportunity.
    Be sure to try FrogFuel products for yourself by clicking link below.




5-1-17 & 5-3-13

RON DEMAAGD PROGRAM

5-1-17

4 MINUTE ROW

20 MINUTE AMRAP
10 PULL UPS
8 CLEANS
6 BURPEE BOX JUMPS

RUN BIG LOOP


5-3-17

26 MINUTE AMRAP
RUN FRONT DOOR TO SLED
SLED PUSH 40 YARDS AND BACK
RUN SLED TO FRONT DOOR
1 SET TRIBUTES
30 DOUBLE UNDERS


TRIBUTES DEMO VIDEO






MFA Supplements

WHAT DOES A MFA TAKE AS FAR AS SUPLEMENTATION TO THEIR DIET? DR RHONDA PATRICK GETS INTO SUPLENTATION ABOUT 2 HOURS 1 MINUTE IN. FAST FORWARD AND LISTEN THEN LETS HERE SOME FEEDBACK.


SHOUT OUT TO MIKE "FEDERAL PHENOM" DOLL FOR LAST WEEKS FEEDBACK

4-24-17 & 4-26-17

4-24-17

10 MINUTES TREADMILL(STEEP INCLINE WALK?) OR 10 MINUTES ROW

10 MINUTES MOBILITY

10 MINUTE AMRAP 
10 TOE TO BAR
30 DOUBLE UNDERS
10 ALT DUMBELL SQUAT SNATCH 25/15




4-26-17

8 MINUTES MINUTES MOBILITY

2 MINUTES
BURPEE PULL UPS

REST 1 MINUTE

4 MINUTES
20 DOUBLE UNDERS
10 SIT UPS

REST 1 MINUTE

6 MINUTES
3 HANG CLEAN 135/95
6 HR PUSH UPS
9 BODY SQUAT

8 MINUTES MOBILITY

FOOTAGE FROM JULIE BURKE





$50 MFA Eating Programs

MFA members have the opportunity to get meal plans now from Lori Forseth. Not only is she a Hall of Fame Athlete from Enterprise High School, All American Soccer Player at college level (Humboldt and Simpson), current member of a Pacific Premiere League soccer team at age 40, current certified fitness trainer and working mother of 3 but she is a walking billboard for fitness able to perform along with having a great physique. Lori will design a month long meal plan with versatility and options so one will learn and apply in their lifestyle for continual use making it more then just a program but a gained knowledge for continued application. The initial consultation and weekly check ins, ability to curtail for eating window, allergies, food preferences, etc. will make this a plan adaptable to any lifestyle so no one has an excuse to fail. Call or Text her at (530) 356-6528 and find her Instagram at @forsethfitness and on Facebook and check her links below.




WINDOW OF OPPORTUNITY?

LETS HEAR MFA THOUGHTS ON THIS TOPIC?


FAST FORWARD TO 2:27:20 OF THE PROGRAM AND LISTEN TO DR. RHONDA PATRICKS THOUGHTS ON "EATING WINDOW" AND SEE IF THIS CAN BENEIFT YOUR EATING "PROGRAM". MFA COMMUNITY HAS HEARD OF THIS EATING PROTOCOL FROM HEALOHANI MONTGOMERY AND LORI FORSETH FROM OUR GYM AS WELL BUT HERE IS ANOTHER PERSPECTIVE.

4-17-17 & 4-19-19

4-17-17

3 MINUTES MOBILITY

CAN YOU GO UNBROKEN? 
3 ROUNDS, ROUND 1, ROUND 2, ROUND 3
30 SECOND PLANK
30,20,10 KB SDHP 70/53
30 SECOND PLANK
30,20,10 WALL BALL
30 SECOND PLANK
30,20,10 CALORIE ROW
30 SECOND PLANK
30,20,10 SHOULDER TO OVERHEAD 75/55

3 MINUTES MOBILITY







4-19-19

5 MINUTES MOBILITY

20 DEADLIFT 185/135
20 OH WALKING LUNGES 95/65
20 GHD SIT UPS
40 PULL UPS
20 GHD SIT UPS
20 OH WALKING LUNGES 95/65
20 DEADLIFT 185/135

10 MINUTES MOBILITY




4-11-17 TRACK DAY

JOG TO SEQUOIA THEN MIX THIS KP INSPIRED WOD IN....

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

4-10-17 & 4-12-17

4-10-17

1 MILE RUN OR 1500M ROW

5 MINUTES MOBILITY

10 MINUTE METCON
10 PULL UPS
10 ABIVE SHOULDER DB WALKING LUNGES 45/30
5 OVER DB BURPEES

5 MINUTES MOBILITY



4-12-17

5 MINUTES MOBILITY

UNBROKEN GOAL ON ALL IN RED                                                                                                                                                                                                                           
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 DEADLIFT 135/95
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 HANG CLEANS 95/65
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 S2OH 95/65
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 T2B
50 SECOND CORE (30 PLANK/20 SUPERMAN)
30 FULL PUSH UPS WITH 1 SECOND PAUSE AN INCH FROM BOTOM
50 SECOND CORE (30 PLANK/20 SUPERMAN)

5 MINUTES MOBILITY


4-3-17 & 4-5-17

4-3-17
3 ROUNDS
1000M ROW OR 1/2 MILE RUN
9 TABATA ROUNDS
1,4,7 PUSH UP
2,5,8 SQUATS
3,6,9 SIT UPS



4-5-17
3 ROUNDS
1/3 MILE RUN OR 400M ROW
9 TABATA ROUNDS
1,4,7 PULL UPS
2,5,8 KB SWING
3,6,9 BURPEE 

3-27-17 & 3-29-17

3-27-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
10 PULL UPS
10 PUSH UP TO CRAB
10 3 WAY SHOULDER PLANKS
10 GHD
10 STAIR RUNS


RON DEMAAGD SHASTA COLLEGE HALL OF FAMER



3-29-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
10 WALL BALLS
10 TOE TO BARS
10 OH SQUATS
100 DOUBLE UNDERS

MFA CF 2017 OPEN 3:4 RATIO

A FEW IDEAS FOR THE SPRING EQUIINOX TO MIX IN AS YOU SEE FIT

INSPIRED 3:4 RATIO ARTICLE FROM MENS FITNESS PROVIDED BY MIKE DOLL AND THE WODS FROM CF 2017 OPEN

3 MINUTE ACTIVE RECOVERY PACE
4 MINUTE METCON (METABOLIC CONDITIONING) PACE

MFA CF 17.1 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 12 SINGLE ARM ALTERNATING DB SNATCH 45/30, 6 BURPEE OVER BOX JUMP

MFA CF 17.2 3:4 RATIO
3 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 10 WALKING DB LUNGES 45/30, 10 T2B, 5 CLEANS 45/30, 10 WALKING DB LUNGES 45/30, 5/2 MUSCLE UPS/JUMPING MUSCLE UPS, OR 10 PULL UPS, 5 CLEANS 45/30

MFA CF 17.3 3:4 RATIO
2 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 4 SQUAT SNATCH 95/65, 6 CHEST TO BAR PULL UPS

MFA CF 17.4 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE 15 DEADLIFT 185/135, 15 WALL BALL, 10 CAL ROW, 10 HSPU

MFA CF 17.5 3:4 RATIO
TBD ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 10 THRUSTERS 75/55 AND 40 DOUBLE UNDERS


FitAid Review



FitAid Beverage Company was generous enough to send us Mixed Fitness Artists a case of their FitAid Dietary Supplement for review. Our Artists all found it to be a great tasting beverage and just the right amount in its 12 ounce serving. A few chose to drink before and after their workouts today (Our Kevin Penland inspired http://mixedfitnesscenter.blogspot.com/2012/10/10-26-12.html workout) and commented how they were able to stay more focused and had the stamina to finish the grueling task that lay before them. All the Artists who drank FitAid before had PR's for this workout. On the recovery end a few hours after our intense workout session all had the feeling that if needed they would be able to complete the workout again. Overall the Mixed Fitness Artists, who are very selective with their diets, are impressed with the all natural ingredients, great taste, and high quality supplements provided with this beverage and plan on adding it into their supplementation. For more info and to try this for yourself their banner and link is on the right of our website.







3-13-17 & 3-15-17

3-13-17 (72nd DAY OF THE YEAR)

1/3 MILE RUN (LONG LOOP)
130 BICYCLE CRUNCHES (SINGLE COUNT)
1/3 MILE RUN (LONG LOOP)
3 BEAR CRAWL SHUTTLES
1/3 MILE RUN (LONG LOOP)
3 BACKWARDS STAIR CRAWLS
1/3 MILE RUN (LONG LOOP)
3 BEAR CRAWL SHUTTLES
1/3 MILE RUN (LONG LOOP)
130 BICYCLE CRUNCHES (SINGLE COUNT)
1/3 MILE RUN (LONG LOOP)
JOCKO



3-15-17

PROGRAM NEEDED

TBD