7-10-17, 7-11-17 & 7-12-17

7-10-17

30 WALL BALL

SUPERSET EXERCISES (LIGHT)
3 SETS OH SQUAT
3 SETS STRICT PRESS

SUPERSET EXERCISES (HEAVIER)
3 SETS FRONT SQUAT
3 SETS PUSH PRESS

SUPERSET EXERCISES (HEAVIEST)
3 SETS BACK SQUAT
3 SETS JERK OR SPLIT JERK

30 WALL BALL LUNGES

NOTES: PARTNER UP, USE PARTNER FOR REST, USE LIGHT ENOUGH WEIGHT SO RACK WONT BE NEEDED.
7-11-17

30 GHD

3 SETS OF PULL UPS / PUSH UP TO CRAB

3 SETS OF BENT OVER ROWS / OVER BAR DIPS

3 SETS OF BICEP CURLS / HEADSTAND KNEE TO ELBOW OR TOES TO GROUND

3 SETS OF SHRUGS / CORE BALL PIKES

3 SETS CLEANS / 3 SETS TOE TO BARS

30 GHD

NOTES: MANY OPTIONS HERE... ONE COULD PARTER UP AND USE PARTER FOR REST, OPTIONS TO GO AS MANY REPS AS YOU WANT EACH TIME, OPTION TO JUST SET PACE AND REPS AND GO TOP TO BOTTOM OF LIST, MFA CAN SUIT THEIR NEEDS ON THIS ONE.


7-12-17

1 LAP RUN
5 BACKWARDS STAIR CRAWLS
5 BEAR CRAWL SHUTTLES
10 CHEST TO CHEST WALL CLIMBS
5 ROPE CLIMBS
5 STAIR HOPS
1 LAP RUN

7-2-17 THRU 7-9-17

NO PROGRAMMING FOR THIS WEEK DUE TO HOLIDAY, GYM ALTERED SCHEDULE, AND PEEPS TRAVELS. FEEL FREE TO DO YOUR OWN THING, EXPERIMENT WITH NEW STUFF, WORK ON SOME WEAKNESSES, REVISIT ANY OF THE 500 WODS POSTED ON THIS SITE, OR WHATEVER ELSE YOU FEEL YOU MAY NEED TO DO TO STAY ON YOUR OWN UNIQUE PATH OF BECOMING THE MOST COMPLETE MIXED FITNESS ARTIST YOU CAN.


6-26-17. 6-27-17 & 6-28-17

6-26-17

30 FROGS AND FLYS (10-10-10...)
NEW AB SEQUENCE 4X20
30 1 ARM DB THRUSTER
NEW AB SEQUENCE 4X20 
60 WALL BALL LUNGES
NEW AB SEQUENCE 4X20
30 OTHER ARM DB THRUSTER
NEW AB SEQUENCE 4X20 
30 FROGS AND FLYS (10-10-10...)
BONUS
3 MINUTES OF HSPU PRACTICE OR BALANCE WORK






6-27-17 (REMIX OF 5-31-17)
30 PULL UPS
45 SECOND PLANK
30 PUSH UP TO CRAB POSITION
45 SECOND PLANK
30 ROWS
45 SECOND PLANK
30 DIPS
45 SECOND PLANK
30 CURLS
45 SECOND PLANK
BONUS
DO 15 REPS OF EACH EXERCISE AGAIN WITHOUT PLANKS



6-28-17

BUY IN 30 GHD SIT UPS

30 SNATCH
30 CLEANS
30 DEADLIFT
3-3-3 100M (MIX UP OR ANY ORDER OF 3 X 100M SLED, 3 X 100M FARMERS CARRY, 3 X3100M SPRINT)

BUY OUT 30 GHD SIT UPS 

6-19-17, 6-20-17 & 6-21-17

6-19-17

30 MINUTE AMRAP
5 PULL UPS
10 BALL PUSHUPS
5 CLEANS
10 EACH NEW AB SEQUENCE (4X10)
5 THREE WAY DB CURLS
10 BURPEES OR 50 DOUBLE UNDERS




 6-20-17

BUY IN 50 WALL BALL

10 T2B
40 KB SWING
10 T2B
40 WALKING LUNGES WITH DB FLYS
10 T2B
40 DB THRUSTERS
10 T2B

BUY OUT 50 OH SQUATS WITH BAR (45/35/15)




6-21-17

4 ROUNDS
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   30 SECOND PLANK
   3 STAIR RUNS
3 SLED ACROSS ARENA
  30 SECOND PLANK
   3 STAIR RUNS
8 ONE ARM DB SNATCH
   30 SECOND PLANK
   3 STAIR RUNS



6-12-17, 6-13-17 & 6-14-17

6-12-17

20-30 MINUTES AMRAP
1 RUN LOOP
10 HANGING BAR AB MOVEMENT (YOUR CHOICE, T2B,  STRICT, CAMILLE LEBLANC, K2E, ETC)
8 BOX JUMP
6 GROUND TO OVERHEAD (YOUR CHOICE, DB SNATCH, CLEAN & JERK, ETC)
1 BEAR CRAWL SHUTTLE


6-13-17

50 WALL BALL
5 STAIR RUNS
50 EACH SUPERSET BENT OVER ROWS AND TRICEP DIPS
5 STAIR RUNS
50 EACH SUPERSET CURLS AND PUSHUPS
5 STAIR RUNS
50 EACH SUPERSET PULL UPS AND LUNGES (OH, FRONT RACK, ETC)



6-14-17

4X30 NEW AB SEQUENCE BUY IN

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP

ANY ORDER
100M SPRINT
100M SLED
100M FARMERS CARRY

RUN LOOP


HAPPY 6-12 BIRTHDAY TO MIXED FITNESS ARTIST STAND OUT NICK HANKINS WHO IS CONTANTLY AT THE TOP MFA'S MOST IMPROVED LIST




6-5-17, 6-6-17 & 6-7-17

TRIFECTA CONTINUES AS WE WELCOME IN SOME OF OUR STUDENT ATHLETES FOR THIER SUMMER TRAINING

6-5-17
30 WALL BALL
10 T2B
30 DB THRUSTERS
10 T2B
30 GOBLET SQUATS
10 T2B
30 DB FLYS WITH LUNGES
10 T2B
BONUS
GO THROUGH ALL EXERCISES AGAIN 1/2 APPROACH WITH 15 REPS AND SUB 10 T2B FOR OPPOSITE TOE TO OPPOSITE HAND ON BAR LIKE CAMILLE LEBLANCE DOES


6-6-17
30 BURPEE PULL UPS
10 GHD
30 ROPE GRAPPLERS
10 GHD
30 DB CURLS
10 GHD
30 PUSH UP TO CRAB
10 GHD
BONUS
GO THROUGH ALL EXERCISE AGAIN 1/2 APPROACH WITH 15 REPS AND 5 GHD


6-7-17
400M FARMERS CARRY (4 SETS OF 100M)
4 BACKWARDS STAIR WALKS
400M SLED PUSH (4 SETS OF 100M)
4 STAIR HOPS
400M SPRINT (4 SETS OF 100M)
4 STAIR CRAWLS
BONUS
DO 1 SET OF EACH OF THE ABOVE AGAIN (100,1,100,1,100,1)


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)

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






MFA Supplements

WHAT DOES A MFA TAKE AS FAR AS SUPLEMENTATION TO THEIR DIET? DR RHONDA PATRICK GETS INTO SUPLENTATION ABOUT 2 HOURS 1 MINUTE IN. FAST FORWARD AND LISTEN THEN LETS HERE SOME FEEDBACK.


SHOUT OUT TO MIKE "FEDERAL PHENOM" DOLL FOR LAST WEEKS FEEDBACK

4-24-17 & 4-26-17

4-24-17

10 MINUTES TREADMILL(STEEP INCLINE WALK?) OR 10 MINUTES ROW

10 MINUTES MOBILITY

10 MINUTE AMRAP 
10 TOE TO BAR
30 DOUBLE UNDERS
10 ALT DUMBELL SQUAT SNATCH 25/15




 4-26-17

8 MINUTES MINUTES MOBILITY

2 MINUTES
BURPEE PULL UPS

REST 1 MINUTE

4 MINUTES
20 DOUBLE UNDERS
10 SIT UPS

REST 1 MINUTE

6 MINUTES
3 HANG CLEAN 135/95
6 HR PUSH UPS
9 BODY SQUAT

8 MINUTES MOBILITY
FOOTAGE FROM JULIE BURKE





$50 MFA Eating Programs

MFA members have the opportunity to get meal plans now from Lori Forseth. Not only is she a Hall of Fame Athlete from Enterprise High School, All American Soccer Player at college level (Humboldt and Simpson), current member of a Pacific Premiere League soccer team at age 40, current certified fitness trainer and working mother of 3 but she is a walking billboard for fitness able to perform along with having a great physique. Lori will design a month long meal plan with versatility and options so one will learn and apply in their lifestyle for continual use making it more then just a program but a gained knowledge for continued application. The initial consultation and weekly check ins, ability to curtail for eating window, allergies, food preferences, etc. will make this a plan adaptable to any lifestyle so no one has an excuse to fail. Call or Text her at (530) 356-6528 and find her Instagram at @forsethfitness and on Facebook and check her links below.


https://fitnessmodels.com/lori-forseth/newsfeed

https://www.ideafit.com/profile/krazylo13

WINDOW OF OPPORTUNITY?

LETS HEAR MFA THOUGHTS ON THIS TOPIC?


FAST FORWARD TO 2:27:20 OF THE PROGRAM AND LISTEN TO DR. RHONDA PATRICKS THOUGHTS ON "EATING WINDOW" AND SEE IF THIS CAN BENEIFT YOUR EATING "PROGRAM". MFA COMMUNITY HAS HEARD OF THIS EATING PROTOCOL FROM HEALOHANI MONTGOMERY AND LORI FORSETH FROM OUR GYM AS WELL BUT HERE IS ANOTHER PERSPECTIVE.

4-17-17 & 4-19-19

4-17-17

 3 MINUTES MOBILITY

 CAN YOU GO UNBROKEN? 
3 ROUNDS, ROUND 1, ROUND 2, ROUND 3
30 SECOND PLANK
30,20,10 KB SDHP 70/53
30 SECOND PLANK
30,20,10 WALL BALL
30 SECOND PLANK
30,20,10 CALORIE ROW
30 SECOND PLANK
30,20,10 SHOULDER TO OVERHEAD 75/55

3 MINUTES MOBILITY





4-19-19

 5 MINUTES MOBILITY

20 DEADLIFT 185/135
20 OH WALKING LUNGES 95/65
20 GHD SIT UPS
40 PULL UPS
20 GHD SIT UPS
20 OH WALKING LUNGES 95/65
20 DEADLIFT 185/135

 10 MINUTES MOBILITY




4-11-17 TRACK DAY

JOG TO SEQUOIA THEN MIX THIS KP INSPIRED WOD IN....

ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
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