9-23-13

3 ROUNDS, 7 STATIONS IN EACH ROUND, 45 SECONDS PER STATION,  90 SECOND REST AFTER EACH ROUND

DOUBLE UNDERS
BOX JUMPS
BEAR CRAWL SHUTTLES
BURPEES
ROPE CLIMBS
KB SDHP
TOE TO BARS


FRISBIE - FORSETH WEDDING WOD

WOD FOR MIXED FITNESS ARTISTS NICOLE FRISBIE AND JOSEPH FORSETH DESHAIS WEDDING

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
 
 


9-17-13 REMIX COMBO OF 9-24-12 AND 9-25-12

REMIX COMBO FROM OUR 9-24-12 AND 9-25-12

1/2 MILE RUN

15 BAR MUSCLE UPS

20 SPLIT SNATCH

3 ROUNDS
30 FULL SIT UPS
20 HR PUSHUPS
10 PULLUPS
5 OH SQUATS

 

 




 
 

9-16-13

2 ROUNDS, 7 MIN AMRAP EACH

ROUND 1
3,6,9,12,15...
KB SDHP 70/53/40
T2B
HR PUSHUPS

ROUND 2
5 THRUSTERS 95/75/65
30 DOUBLE UNDERS

 


9-13-13

TRIBUTES

8-2 (8 REPS OF EACH, THEN 6, 4, 2)
FRONT SQUATS
SHOULDER TO OVERHEAD

8-2 (8 REPS OF EACH, THEN 6, 4, 2)
DEADLIFT
PULLUPS

TRIBUTES


 




9-11-13 SEPT 11TH TRIBUTE WORKOUT

12 YEAR ANNIVERSARY

ANY ORDER, MIX UP AS NEEDED

9 BACKWARDS STAIR CRAWLS
11 STAIR RUNS

9 ROPE CLIMBS
11 CHEST TO CHESTS

9 BEAR CRAWL SHUTTLES
11 MUSCLE UPS

2001 JUMPROPES (CAN BE GROUP EFFORT, DOUBLES COUNT FOR 2)

30 SECONDS SILENCE



9-9-13


9 MINUTE ROUND
3,6,9,12,15.... REPS

PISTOLS
PULLUPS
HAND STAND PUSHUPS

REST

9 MINUTE ROUND
BOX JUMPS AND BURPEES 5 REPS, FULL SIT UPS 10, 20, 30, 40....

BOX JUMP
BURPEES
FULL SIT UPS

 


9-5-13 REMIX OF 8-20-12

REMIX FROM OUR 8-20-12 WOD
 
1 MILE
50 DOUBLE UNDERS
50 KB SWINGS
50 V-UPS
5 STAIR HOPS
5 STAIR CRAWLS


9-2-13 Labor Day

EVERYONE MEET AT SEQUOIA MIDDLE SCHOOL FOR A CARDIO/CORE WORKOUT AT 11:30. PICNIC TABLES, WALLS, BENCHES, STAIRS, AMPHITHEATRE, TRACK, AND WHATEVER ELSE WE CAN MIX IN....



8-30-13

1/2 MILE RUN

50 DOUBLE UNDERS

25 GHD

4-2-1-1-2-4 CLEAN AND JERK

25 GHD

50 DOUBLE UNDERS

1/2 MILE RUN


8-27-13

1/3 MILE RUN

30 BALL TO WALL
20 TOE TO BARS
10 PULLUPS

1/3 MILE RUN

30 BALL TO WALL
20 TOE TO BARS
10 PULLUPS

1/3 MILE RUN




8-26-13

50 HR PUSHUPS / 50 DOUBLE UNDERS / 25 FULL SIT UPS

40 OH BARBELL LUNGES 95/65 / 50 DOUBLE UNDERS / 25 FULL SIT UPS

30 KB SWINGS 70/53 / 50 DOUBLE UNDERS / 25 FULL SIT UPS

20 CHEST TO CHEST WALL CLIMBS / 50 DOUBLE UNDERS / 25 FULL SIT UPS

10 PISTOLS EACH LEG / 50 DOUBLE UNDERS / 25 FULL SIT UPS

5 ROPE CLIMBS 50 DOUBLE UNDERS / 25 FULL SIT UPS



8-23-13

1/2 MILE RUN

30 SQUAT CLEANS
20 CHEST TO CHEST
10 MUSCLE UPS

1/2 MILE RUN

300 STORM CRUNCHES
200 DOUBLE UNDERS
100 WALKING LUNGES



8-20-13

1/3 MILE RUN

15 SHOULDER TO OVERHEAD 155/115
15 SDHP (SUMO DEADLIFT HIGH PULLS) 155/115

1/3 MILE RUN

15 HSPU (HAND STAND PUSH UPS)
15 PISTOLS

1/3 MILE RUN



MFA AB BONUS
10 V UPS
20 TOE TO BAR
30 GHD
40 FULL SIT UPS
50 LIDELL PLANKS


8-19-13

4 ROUNDS WITH 30 MINUTE CAP

1 ONE LEGED BACKWARDS STAIR CRAWL
5 DUMBELL GROUND TO OVERHEAD (EACH ARM)
5 RING OR BAR DIPS
50 JUMPROPE (40 SINGLES, 10 DOUBLES)
 



MFA AB BONUS

10 V UPS
20 TOE TO BAR
30 GHD
40 FULL SIT UPS
50 LIDELL PLANKS



8-16-13 Che Stedman Birthday

TODAY WE CELEBRATE MFA CHE STEDMANS 42ND BIRTHDAY!!!!

INDIVIDUALLY
8 MUSCLE UPS
16 CHEST TO CHEST WALL CLIMBS
71 OVERHEAD SQUATS 45/35

AS A GROUP
1971 DOUBLE UNDERS
42 BACKWARDS STAIR CRAWLS
42 100 YARD SLED PULLS

OH YEAH, AND THE BIRTHDAY BOYS REPS ONLY COUNT AS 1/2 REPS TOWARDS GROUPS TOTAL!!!!



LÄRABAR

A BIG THANK YOU TO STACY JOHNSON FROM  LÄRABAR FOR SUPPLYING SOME OF THE MIXED FITNESS ARTIST'S WITH SAMPLES OF THEIR GREAT TASTING BARS. BE SURE TO FIND THEIR LOGO ON THE RIGHT OF OUR SITE AND GIVE SOME OF THEIR PRODUCTS A TRY.

" LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended."

 
 
 

8-14-13 Double D Birthday

MIXED FITNESS ARTIST IN TRAINING DOUBLE D TURNS 12 TODAY. WE WILL CELEBRATE WITH 12 MINUTES FOR THE FUTURE ATHLETIC PHENOM

8-14-01

12 MINUTE AMRAP

8 REPS OF PUSHUPS, BURPEES, OR BOX JUMPS
14 REPS OF GROUND TO OVERHEAD OR KB SUMO DEADLIFT HIGH PULLS
01 BACKWARDS STAIR CRAWL



8-13-13

TODAY  WE SAY FAREWELL TO MIXED FITNESS ARTIST CHRIS COLLINS. ANY ORDER JUST BE SURE TO CHECK OFF ALL ITEMS ON LIST.

100 DOUBLE UNDERS
90 STRAIGHT UP CRUNCHES
80 WALKING LUNGES
70 HR PUSHUPS
60 SECOND L-SIT
50 KB SWINGS
40 TOE TO BARS
30 PULLUPS
20 BOX JUMPS
10 ROLLBACK HSPU
 


Progenex Recovery Review

Our Progenex Recovery showed up a little over a week ago and this is our groups review and take on it. The product showed up in a zip lock style bag and at that point we rationed it off into two scoops into zip lock snack packs, single servings. The Mixed Fitness Artists in our group then got a weeks worth and we made sure the workouts were going to be tough as we wanted to really test the Recovery. Outside of our daily WOD's the various Artists will run, cycle, weight lift, or even do another WOD. All of the Artists adhere to a "Modified Paleo" diet and will have an occasional cheat meal, usually on the weekend. The group involved in the review range from 22 to 52 years of age and are all full time workers who squeeze their workouts and Mixed Fitness into lunch breaks, evenings, or weekends. For this review the Recovery was taken immediately following any of these workouts, within 20 minutes if not sooner. The taste was excellent to most with the exception of a few and that just though it tasted "ok" and this was only that they do not like dark chocolate. There are currently three flavors to choose from so for whatever your taste preferences may be there is a flavor to meet your needs. The water added varied from 8-12 ounces and the protein mixed with ease with no chalky texture or clumping. This was in our experience the easiest mixing protein to date anyone in our group has sampled. Now down to what really matters, the results. Here are some quotes from the Mixed Fitness Artists involved in the review.

Kevin Penland cited "I've done multiple WODs in one day and after doing the same workout two weeks in a row my time has lowered substantially"

Ron DeMaagd's thought is "If your gonna train hard every day you have to recover every day, Progenex works"

John Stufkosky shared "Progenex works. I am on my feet all day without any time to sit down and after a tough WOD the rest of the day is easier"

Tucker Birch told us "It allowed me to come strong into every workout, without the muscle fatigue carried over from the previous days training. And best of all, no bloat like I experienced from other protein powders" 

Kelly Hufford commented that "Progenex heals me after long and grueling workouts"

Joel Forseth stated "From now on when recovery is crucial I will be using Progenex"

Melissa Forseth said "I did a three mile morning run, a lunchtime WOD, then even had the umph to do a bonus evening WOD while supplementing with the Progenex Recovery, incredible!"

Overall result is us here at MixedFitnessArtist.com plan on continuing the use of this great product. When it comes time to replace your current protein, look to Progenex Recovery.
 

 
 


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