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

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.

Plexus Worldwide Link

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