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





Mixed Fitness Artist Wrestlers

CONGRATULATIONS TO TWO MIXED FITNESS ARTIST WRESTLERS WHO FINISHED THEIR CAREERS RECENTLY, BOTH ADVANCING EVERY YEAR THEY COMPETED, SETTING GREAT EXAMPLES FOR THE CONSTANT IMPROVEMENT THAT A MIXED FITNESS ARTIST STRIVES FOR.

AUSTIN LOBSINGER 4TH @ NAIA MATIONALS


CAMERON KEATING 5TH @ NORTHERN SECTION



3-6-17 & 3-8-18

3-6-17

NO PROGRAM WAS PROVIDED




3-8-17

KEVIN PENLAND PROGRAM

150 WALL BALLS

REST AS NEDED, THEN

3 ROUNDS
SHORT LAP
21 KB SWING 53/35
12 PULL UPS

 NOTE: 150 WALL BALLS CAN BE DONE BEFORE OR AFTER, MFA CHOICE

2-27-17 & 3-1-17

2-27-17

75 BICYCLE CRUNCHES
50 WALL BALL
25 TOE TO BARS
50 CLEANS 95/65
25 TOE TO BARS
50 WALL BALL
75 BICYCLE CRUNCHES



3-1-17

400M RUN
6 DEAD 185/135, 5 HIGH PULL 135/95, 4 SPLIT JERK 135/95
800M RUN
6 DEAD 185/135, 5 HIGH PULL 135/95, 4 SPLIT JERK 135/95
400M RUN

2-20-17 & 2-22-17

2-20-17
MIKE DOLL PROGRAM

2 ROUNDS FOR TIME
400M ROW
40 BODY SQUATS
30 PUSH UPS
20 WALL BALLS
15 KB
10 BOX JUMPS

BONUS
1 MINUTE AMRAP BURPEES


2-22-17

15 SDHP 95/65
10 CHEST TO CHEST WALL CLIMBS
1500M ROW
10 CHEST TO CHEST WALL CLIMBS
15 SDHP 95/65




Plexus Worldwide



Mixed Fitness Artist Christy Futrell is an independent ambadassador for Plexus Worldwide. They have a large variety of all natural supplements for mood, sleep, gut health, immunity, sugar levels, stress, clarity, skin, inflammation and diet. Go to the link below and see what products you can use in your supplementation.

2-13-17 & 2-14-17

THIS WEEKS PROGAMMING BY 1990 BORN MFA

 2-13-17
JOSEPH FORSETH DESHAIS PROGRAM

1 MILE RUN (CAN SUB 1500M ROW)
15 SQUAT CLEAN AND JERK 115/75
15 TOES TO BAR
15 CHEST TO CHEST WALL CLIMB
15 TOES TO BAR
15 SQUAT CLEAN AND JERK 115/75
1 MILE RUN (CAN SUB 1500M ROW)




2-14-17
TUCKER BIRCH PROGRAM

250M ROW
THERE IS A 60 SECOND TIME CAP. IF NOT DONE IN 60 SECONDS THEN ROW ANOTHER 250M WITHOUT REST

REST

20,40,60,80,100 YARD SPRINT
REST AS NEEDED BETWEEN SPRINTS







CORY'S BOXING


2-6-17 & 2-8-17

2-6-17

5 MINUTE JACOBS LADDER
15 CLEAN AND JERK
5 MINUTES ROW
10 CLEAN AND JERK (HEAVIER)
5 MINUTES TREADMILL
5 CLEAN AND JERK (HEAVIEST)



 2-8-17

 EMOTM 3 BURPEES
1000M ROW
75 BICYCLE CRUNCHES
50 LIDELL PLANKS
25 BAR ROLL OUTS
50 LIDELL PLANKS
75 BICYCLE CRUNCHES
1000M ROW




1-30-17 & 2-1-13

RON DEMAAGD PROGRAM

 1-30-17

26 MINUTE AMRAP
4 MINUTES CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUATS
5 OH PRESS



2-1-17

MFA PAST REVISIT (3-30-16, 11-15-13)

50 DOUBLE UNDERS
50 WALKING LUNGES

TRIBUTES

40 DOUBLE UNDERS
40 BODY SQUATS

TRIBUTES

30 DOUBLE UNDERS
30 HR PUSH UPS

TRIBUTES

20 DOUBLE UNDERS
20 PULL UPS

TRIBUTES

10 DOUBLE UNDERS
10 GROUND TO OVERHEAD

TRIBUTES


1-23-17 & 1-25-17

KP HAS SPOKEN!!!!

1-23-17

40-30-20-10
CALORIE ROW
T2B
WALL BALL



1-25-17
21-18-15-12-9-6-3
PULL UPS
DOUBLE UNDERS X 10
PISTOLS

COURAGE TRIATHALON

SAVE THE DATE.... 



1-16-17 & 1-18-17

1-16-17

 MFA AIKAU REVISIT FROM 2014

3 ROUNDS FOR TIME WITH A 31 MINUTE TIME CAP

5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES SAME BAR LOAD AS ABOVE
46 BICYCLE CRUNCHES

3 BACKWARDS STAIR CRAWLS
17 T2B
78 DOUBLE UNDERS





 1-18-17

 11-18-13 REVISIT
SPRINT PACE
15,10,5 ALTERNATING PLATE PUSH UPS
30, 20, 10 WALKING LUNGES

 RECOVERY TREADMILL WALK FOR 5 MINUTES

7-29-13 REVISIT
SPRINT PACE
15-10-5 (15 REPS OF EACH, 10 REPS OF EACH, 5 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS)
FULL SIT UPS







1-13-17

AARON KRZYWIKI FRIDAY THE 13TH PROGRAM

13 ROUNDS
13 BODY SQUAT
13 HR PUSH UPS
13 GHD / SIT UPS

1-11-17

RON DEMAAGD PROGRAM

5 STAIR RUNS

100 DU'S
90 CRUNCHES
80 PUSH UPS
70 LIDELL PLANKS
60 BODY SQUATS

5 STAIR RUNS

50 FULL SIT UPS
40 OH SQUATS
30 KB SWINGS
20 PULL UPS
10 CLEANS

5 STAIR RUNS

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