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/





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