Louis Chavez
Creator of one of the coolest and most effective wrestling defense techniques, as demonstrated by Neil Forseth back in the day....
3-25-15
RON DEMAAGD 25-30 MINUTE AMRAP
5 MINUTE CARDIO
10 GOBLET SQUATS
10 PULL UPS
10 BAR SIT UPS
10 HR PUSH UPS
5 MINUTE CARDIO
10 GOBLET SQUATS
10 PULL UPS
10 BAR SIT UPS
10 HR PUSH UPS
3-20-15
KP FRIDAY
SUPPORT KP AS HE DOES THE CROSSFIT 15.4 OPEN WOD
15.4 RX
8 MINUTE AMRAP
3 HSPU, 3 CLEANS 185/125
6 HSPU, 3 CLEANS
9 HSPU, 3 CLEANS
12 HSPU, 6 CLEANS
15 HSPU, 6 CLEANS
18 HSPU, 6 CLEANS
21 HSPU, 9 CLEANS....
15.4 SCALED
8 MINUTE AMRAP
10 PUSH PRESSES 95/65
10 CLEANS 115/75
MFA SCALED
8 MINUTE AMRAP
3 CHEST TO CHEST
5 CLEANS ### / ###
SUPPORT KP AS HE DOES THE CROSSFIT 15.4 OPEN WOD
15.4 RX
8 MINUTE AMRAP
3 HSPU, 3 CLEANS 185/125
6 HSPU, 3 CLEANS
9 HSPU, 3 CLEANS
12 HSPU, 6 CLEANS
15 HSPU, 6 CLEANS
18 HSPU, 6 CLEANS
21 HSPU, 9 CLEANS....
15.4 SCALED
8 MINUTE AMRAP
10 PUSH PRESSES 95/65
10 CLEANS 115/75
MFA SCALED
8 MINUTE AMRAP
3 CHEST TO CHEST
5 CLEANS ### / ###
Cameron Keating Takes Title
Congratulations to Mixed Fitness Artist Cameron Keating for taking the State Title in his weight class in the Freshman/Sophomore Freestyle division
3-13-15
FRIDAY THE 13TH KP STYLE AGAIN!
SUPPORT KP DURING HIS CROSSFIT OPEN 15.3 BY DOING THE FOLLOWING 14 MINUTES AT YOUR APPROPRIATE LEVEL
LEVEL1 (CROSSFIT SCALED VERSION)
14 MINUTES
20 WALL BALL
50 SINGLE JUMP ROPE
LEVEL 2 (MFA SCALED VERSION)
14 MINUTES
20 WALL BALL
50 DOUBLE UNDERS
LEVEL 3 (MFA INTERMEDIATE VERSION)
14 MINUTES
7/3 BAR MUSCLE UPS (7 MEN/3 WOMEN)
50 WALL BALL
100 DOUBLE UNDERS
LEVEL 4 (CROSSFIT RX 15.3)
14 MINUTES
7 RING MUSCLE UPS
50 WALL BALL
100 DOUBLE UNDERS
SUPPORT KP DURING HIS CROSSFIT OPEN 15.3 BY DOING THE FOLLOWING 14 MINUTES AT YOUR APPROPRIATE LEVEL
LEVEL1 (CROSSFIT SCALED VERSION)
14 MINUTES
20 WALL BALL
50 SINGLE JUMP ROPE
LEVEL 2 (MFA SCALED VERSION)
14 MINUTES
20 WALL BALL
50 DOUBLE UNDERS
LEVEL 3 (MFA INTERMEDIATE VERSION)
14 MINUTES
7/3 BAR MUSCLE UPS (7 MEN/3 WOMEN)
50 WALL BALL
100 DOUBLE UNDERS
LEVEL 4 (CROSSFIT RX 15.3)
14 MINUTES
7 RING MUSCLE UPS
50 WALL BALL
100 DOUBLE UNDERS
3-9-15
The Tao of....
TAKE THIS ONE AND DO IT HOW YOU SEE FIT. ONE COULD TRY TO BE AS CONSISTENT AS POSSIBLE AND KEEP ALL 4 ROUNDS THE EXACT TIME, ANOTHER MIGHT GO AS FAST AS POSSIBLE, ONE WHO WANTS TO WORK ON A MORE DIFFICULT ROUND EACH TIME COULD ADD WEIGHT EACH ROUND OR CHANGE STYLE OF PULL UPS TO BE MORE DIFFICULT EACH ROUND (JUMPING, BAND, KIPPING, STRICT, CHEST TO BAR), OR SOMEONE MIGHT JUST WANT TO FINISH. WE IN THE SAME PICTURE BUT WE ALL GOT DIFFERENT POSES.
4 ROUNDS
LAP AROUND GYM
10 PULL UPS
10 OVERHEAD SQUATS
REST
4 ROUNDS
1 ROPE CLIMB
10 GHD SIT UPS
ANOTHER OPTION, LIKE KP WILL BE DOING IS JUST DO 15.2 AGAIN
TAKE THIS ONE AND DO IT HOW YOU SEE FIT. ONE COULD TRY TO BE AS CONSISTENT AS POSSIBLE AND KEEP ALL 4 ROUNDS THE EXACT TIME, ANOTHER MIGHT GO AS FAST AS POSSIBLE, ONE WHO WANTS TO WORK ON A MORE DIFFICULT ROUND EACH TIME COULD ADD WEIGHT EACH ROUND OR CHANGE STYLE OF PULL UPS TO BE MORE DIFFICULT EACH ROUND (JUMPING, BAND, KIPPING, STRICT, CHEST TO BAR), OR SOMEONE MIGHT JUST WANT TO FINISH. WE IN THE SAME PICTURE BUT WE ALL GOT DIFFERENT POSES.
4 ROUNDS
LAP AROUND GYM
10 PULL UPS
10 OVERHEAD SQUATS
REST
4 ROUNDS
1 ROPE CLIMB
10 GHD SIT UPS
ANOTHER OPTION, LIKE KP WILL BE DOING IS JUST DO 15.2 AGAIN
300th Post
This marks the 300th post at our site. It is nice to look back and see the evolution of our workouts as it is in direct correlation with the progress of our athletes. Many Mixed Fitness Artist who have been with us on this journey have seen gains in strength, skills, speed, mobility, diet, and overall health. Looking forward to the continual forward progression of our Mixed Fitness Artists.
Move Forward
March BWOD's
FOR MARCH BIRTHDAYS FOR MFA PAST AND PRESENT WE CELEBRATE MEGAN CANAVAN (3-9-1986) AND MICHELLE DOLL (3-17-76)
1 LAP
29 KB SWINGS
1 LAP
39 GHD SIT UPS
1 LAP
29 PULL UPS
1 LAP
39 BURPEES
BONUS:
PRACTICE HIGH BOX JUMPS FOR JACOB AYESTARAN, A MIXED FITNESS ARTIST IN TRAINING ALSO CELEBRATING A MARCH BIRTHDAY ON 3-23-03
1 LAP
29 KB SWINGS
1 LAP
39 GHD SIT UPS
1 LAP
29 PULL UPS
1 LAP
39 BURPEES
BONUS:
PRACTICE HIGH BOX JUMPS FOR JACOB AYESTARAN, A MIXED FITNESS ARTIST IN TRAINING ALSO CELEBRATING A MARCH BIRTHDAY ON 3-23-03
2-25-15
RON DEMAAGD 30 MINUTE AMRAP
5 MINUTE CARDIO
5 DEADS, 5 CLEANS, 5 PRESS (HANDS NEVER LEAVE BAR)
1 TRIBUTE
5 MINUTE CARDIO
5 DEADS, 5 CLEANS, 5 PRESS (HANDS NEVER LEAVE BAR)
1 TRIBUTE
2-23-15
3 ROUNDS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
Crossfit Open Preparation
With the 2015 Crossfit Open coming soon MixedFitnessArtist.com will be supporting athlete Kevin Penland by following along in the 5 weeks by doing the Open WODS on KP Fridays. This might be a good chance to work your technique and strength on other days of the week as you prepare. Here is a few links that may be of help, if anyone finds anything else post to comments.
http://breakingmuscle.com/olympic-weightlifting/20-tips-that-will-make-you-better-at-olympic-weightlifting
http://jasonferruggia.com/2-olympic-lifting-complexes-combos-for-massive-strength/
http://breakingmuscle.com/olympic-weightlifting/the-neurological-benefits-of-clean-and-snatch-complexes
http://firstpull.net/2014/04/02/the-why-and-how-of-weightlifting-complexes-a-simplistic-guide-to-the-use-of-complexes-part-2-how/
2-20-15
KP FRIDAY
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
2-13-15
FRIDAY THE 13TH, KEVIN PENLAND STYLE
FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS
*KP FRIDAYS SUBJECT TO CHANGE
FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS
*KP FRIDAYS SUBJECT TO CHANGE
2-11-15
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
2-09-15 and following Monday
5 MINUTE CARDIO (ROW MACHINE, TREADMILL, BIKE, ELIPTICAL, ETC)
1 PLUS REPS GHD SIT UPS*
1 PLUS REPS HORIZONTAL PULL UPS*
1 PLUS REPS HANDSTAND PUSH UPS*
1 MINUTE DOUBLE UNDERS (OR DOUBLE UNDER PRACTICE)
* CARDIO CAN SWITCH EACH ROUND, THE 1 PLUS REPS ARE DESIGNED FOR YOU TO GO UNBROKEN AS FAR AS YOU CAN BUT ONCE THE REPS ARE BROKEN YOU WANT TO MOVE ON TO NEXT EXERCISE
2-6-15
KP FRIDAY
8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B
BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225
8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B
BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225
2-4-15
RON DEMAAGD 25 MINUTE AMRAP
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND
2-2-15
50 WALL BALL
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB
40,8,8,4
30,6,6,3
20,4,4,2
10,2,2,1
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB
40,8,8,4
30,6,6,3
20,4,4,2
10,2,2,1
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