THREE JOBS FOR THIS 4-20
4 ROUNDS 20 MINUTE CAP
2 BEAR CRAWL SHUTTLE
10 PULL UPS
1/4 MILE RUN
MFA ENHANCEMENT FEE
IF 4 ROUNDS NOT FINISHED IN TIME CAP THEN 10 CHEST TO CHEST WALL CLIMB
4-17-15
KP FRIDAY
2 ROUNDS WITH A 30 MINUTE TIME CAP
100 DOUBLE UNDERS
20 DUMBELL SNATCHES 70/40 (10 EACH SIDE)
20 FARMERS CARRY DUMBELL WALKING LUNGES 70/40
20 T2B
20 PISTOLS (10 EACH SIDE)
20 SQUAT CLEAN AND JERKS 135/95
100 DOUBLE UNDERS
2 ROUNDS WITH A 30 MINUTE TIME CAP
100 DOUBLE UNDERS
20 DUMBELL SNATCHES 70/40 (10 EACH SIDE)
20 FARMERS CARRY DUMBELL WALKING LUNGES 70/40
20 T2B
20 PISTOLS (10 EACH SIDE)
20 SQUAT CLEAN AND JERKS 135/95
100 DOUBLE UNDERS
4-13-15
DOIN IT WELL
EVERY 5 MINUTES ON THE 5 MINUTES FOR 20 MINUTES
250 METER ROW
25 HR PUSH UPS
25 SIT UPS
.25 MILE RUN (SMALL LOOP)
MFA ENHANCEMENT FEE
IF YOU FAILED TO MEET THE REPS WITHIN ANY OR ALL OF THE 5 MINUTE SEGMENTS THEN THERE IS A CHARGE OF 25 BURPEES DUE AT THE END OF THE WORKOUT
EVERY 5 MINUTES ON THE 5 MINUTES FOR 20 MINUTES
250 METER ROW
25 HR PUSH UPS
25 SIT UPS
.25 MILE RUN (SMALL LOOP)
MFA ENHANCEMENT FEE
IF YOU FAILED TO MEET THE REPS WITHIN ANY OR ALL OF THE 5 MINUTE SEGMENTS THEN THERE IS A CHARGE OF 25 BURPEES DUE AT THE END OF THE WORKOUT
4-10-15
ON THE 100TH DAY OF THE YEAR (WOULD BE 101 IF IT WAS A LEAP YEAR)
KP BRINGS YOU A DEATH BY WORKOUT....
TIMER STARTS AND YOU DO 1 REP, AT ONE MINUTE MARK YOU THEN DO 2 REPS, AND NEXT MINUTE MARK YOU DO 3 REPS AND SO ON AND SO FORTH UNTIL YOU FAIL TO MEET THE PRESCRIBED NUMBER OF REPS FOR THAT MINUTE
FIRST DEATH BY IS BURPEE BOX JUMPS 24"/20" BOX
SECOND DEATH BY IS WALL BALL 20lb/16lb BALL
KP BRINGS YOU A DEATH BY WORKOUT....
TIMER STARTS AND YOU DO 1 REP, AT ONE MINUTE MARK YOU THEN DO 2 REPS, AND NEXT MINUTE MARK YOU DO 3 REPS AND SO ON AND SO FORTH UNTIL YOU FAIL TO MEET THE PRESCRIBED NUMBER OF REPS FOR THAT MINUTE
FIRST DEATH BY IS BURPEE BOX JUMPS 24"/20" BOX
SECOND DEATH BY IS WALL BALL 20lb/16lb BALL
4-8-15
RON DEMAAGD BE DOWN IN DISNEYLAND WITH FAMILY FOR SOME REST AND RECOVERY SO HERE IS AN OPTIONAL WOD SHOULD YOU DECIDE TO GET IN WHERE YOU FIT IN
20 MINUTE AMRAP
5 STAIR RUNS
10 BURPEE SLED SHOVE
1 ROPE CLIMB
5 HSPU
20 MINUTE AMRAP
5 STAIR RUNS
10 BURPEE SLED SHOVE
1 ROPE CLIMB
5 HSPU
April BWOD'S
BIRTHDAY AND ANNIVERSARY MONTH
MONDAY APRIL 6TH
WE WILL CELEBRATE MFA PAST AND PRESENT JULIE BURKE 4-4-74, RACHEL DEMAAGD 4-5-95, ERIC KEATING 4-9-1971, MIKE DOLL 4-29-79, AND AARON KRZYWICKI 4-29-84
30 MINUTE TIME CAP TO COMPLETE
20 PULL UPS
1/4 MILE RUN
31 TOE TO BARS
1/4 MILE RUN
36 KB SWING
1/4 MILE RUN
41 GHD SIT UPS
1/4 MILE RUN
44 WALL BALL
MONDAY APRIL 6TH
WE WILL CELEBRATE MFA PAST AND PRESENT JULIE BURKE 4-4-74, RACHEL DEMAAGD 4-5-95, ERIC KEATING 4-9-1971, MIKE DOLL 4-29-79, AND AARON KRZYWICKI 4-29-84
30 MINUTE TIME CAP TO COMPLETE
20 PULL UPS
1/4 MILE RUN
31 TOE TO BARS
1/4 MILE RUN
36 KB SWING
1/4 MILE RUN
41 GHD SIT UPS
1/4 MILE RUN
44 WALL BALL
4-3-13
KP FRIDAY
FOR TIME
15 T2B
20 SHOULDER TO OVERHEAD 95/65
15 T2B
20 OVER HEAD SQUATS 95/65
15 T2B
20 THRUSTERS 95/65
20 THRUSTERS 95/65
15 T2B
200 DOUBLE UNDERS OR 400 SINGLES
3-30-15 same as 3-23-15
CHOICES
CARDIO, SKILL, STRENGTH, AND CORE
5 MINUTE CARDIO (BIKE, ROW, RUN, ELIPTICAL, ETC)
5 LIFT (DEADLIFT, CLEAN, SHOULDER TO OH, OH LUNGES, CLEAN AND JERK, OR ?)
50 BICYCLE CRUNCHES
4,4,40
3,3,30
2,2,20
1,1,10
CARDIO CAN CHANGE EACH ROUND
LIFT WILL REMAIN SAME LIFT BUT GET HEAVIER IN WEIGHT EACH ROUND
CARDIO, SKILL, STRENGTH, AND CORE
5 MINUTE CARDIO (BIKE, ROW, RUN, ELIPTICAL, ETC)
5 LIFT (DEADLIFT, CLEAN, SHOULDER TO OH, OH LUNGES, CLEAN AND JERK, OR ?)
50 BICYCLE CRUNCHES
4,4,40
3,3,30
2,2,20
1,1,10
CARDIO CAN CHANGE EACH ROUND
LIFT WILL REMAIN SAME LIFT BUT GET HEAVIER IN WEIGHT EACH ROUND
3-27-15
KP FRIDAY
SUPPORT KEVIN PENLAND AS HE DOES THE LAST WORKOUT OF THE CROSSFIT OPEN
15.5
27 CALORIE ROW
27 THRUSTERS 95/65
21 CALORIE ROW
21 THRUSTERS 95/65
15 CALORIE ROW
15 THRUSTERS 95/65
9 CALORIE ROW
9 THRUSTERS 95/65
FOR MFA WHO NEED TO GO SCALED JUST LOWER THRUSTER WEIGHT
SUPPORT KEVIN PENLAND AS HE DOES THE LAST WORKOUT OF THE CROSSFIT OPEN
15.5
27 CALORIE ROW
27 THRUSTERS 95/65
21 CALORIE ROW
21 THRUSTERS 95/65
15 CALORIE ROW
15 THRUSTERS 95/65
9 CALORIE ROW
9 THRUSTERS 95/65
FOR MFA WHO NEED TO GO SCALED JUST LOWER THRUSTER WEIGHT
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
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