MFA TRACK DAYS

MFA WILL BE PUTTING IN WORK ON THURSDAYS AT SEQUOIA MIDDLE SCHOOLS TRACK. WE WILL MEET AT EVERYDAY AT USUAL TIMES FOR WARM UP BEFORE HEADING OVER FOR CUSTOM TRACK INSPIRED WODS.

6-8-17 
(6) 4X100 RELAYS

6-15-17
(8-12) 80-90% STRAIGHTS JOG CORNERS MIKE DOLL PROGRAM

6-22-17
20 MINUTE OBSTACLE COURSE

6-29-17 
KP PROGRAM 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 RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE

7-6-17
OBSTACLE COURSE (PART OF HOLIDAY WEEK) 

7-13-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

7-20-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS

7-27-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

8-3-17
KP PROGRAM WHERE 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 RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE

8-10-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS IS THE CHOSEN ONE TO WRAP UP OUR 2017 SUMMER MFA TRACK SUMER SEASON.

THIS CONCLUDES SUMMER ATHLETE TRACK DAYS. THANKS FOR PARTICIPATION.

7-1-16

KP FRIDAY

BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?

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

LINK FOR MORE KP FRIDAYS

11-10-17

HAPPY BIRTHDAY TO ALL AROUND BAD ASS CHICK KATELYN GOFF. A GREAT ADDITION TO OUR MFA WORLD. BE SURE TO JOIN US FOR HER KP INSPIRED BIRTHDAY WORKOUT POSTED BELOW.

KP INSPIRED WOD
300 FT JACOBS LADDER BUY IN
91 WALL BALL
91 PLATE LUNGES (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
91 PLATE STEP UPS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
11 PLATE STAIR RUNS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST
10 STAIR RUNS 

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

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 ### / ###

4-24-15

FINAL KP FRIDAY

BEEN DONE BEFORE, WELL A FEW HAVE DONE IT BEFORE.... PERHAPS ONE OF THE MOST VISCIOUS OF KP FRIDAYS EVER WRITTEN?

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

11-14-14

FINALLY....THE KP FRIDAY HAS COME BACK.... HOME

KP MODIFIED A CHRIS SPEALER WOD FOR THIS

21-15-9 PUSH JERKS 155/115
42-30-18 GHD SIT UPS

 



1-16-15

KP FRIDAY PROGRAM

0-10 MINUTES

20 POWER CLEAN 135/95
20 FRONT RACK LUNGE 135/95
20 PUSH JERK/PRESS 135/95

10 MINUTES-FINISH

4 ROUNDS
10 PULL UPS
500 M ROW
10 BOX JUMP



KP POSSE MEMBER DAKOTA AYESTARAN DEMOS THE BOX JUMP

 



2-22-16

KP PROGRAM IS A MODIFIED 160206 CROSSFIT

KP, AK, TB, 72
90 DOUBLE UNDERS
9 RING MUSCLE UPS
9 DUMBELL SQUAT CLEAN AND JERK 45/30
80 DOUBLE UNDERS
8 RING MUSCLE UPS
8 DUMBELL SQUAT CLEAN AND JERK 45/30
70 DOUBLE UNDERS
7 RING MUSCLE UPS
7 DUMBELL SQUAT CLEAN AND JERKS 45/30

MIKE AKA  FEDERAL PHENOM
SAME AS WRITTEN BUT BAR MUSCLE UPS IN PLACE OF RING

79, MEXICUTIONER, MIA KELLY
SAME AS WRITTEN BUT 3-2-1 BAR MUSCLE UPS

D-MAG
SAME AS ABOVE WRITTEN BUT JUMPING BAR MUSCLE UPS

E-DUB, JULIE, NICK #1, NICK #1.5, AND OTHERS
SAME AS WRITTEN BUT
3-2-1 MINUTES OF DOUBLE UNDER PRACTICE
JUMPING MUSCLE UPS


DUMBELL WEIGHT 55/35 BUT ADJUST ACCORDINGLY

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

Mixed Fitness Artist Kevin Penland Strongman

MFA KEVIN PENLAND COMPETED AT THE 10-11-14 BIKE BIKE WEEKEND STRONGMAN COMPETITION AND FINISHED 2ND OVERALL. CONGRATS KP!!!!

 

 

 

 





  

2-8-13

KP CHALLENGE

10 PULLUPS
20 PUSHUPS
10 PULLUPS
40 SIT UPS
10 PULLUPS
15 CLEAN AND JERK
10 PULLUPS
60 LUNGES
10 PULLUPS
20 TOES TO BAR
10 PULLUPS
15 FRONT SQUAT
10 PULLUPS
50 DOUBLE UNDERS
10 PULLUPS
20 DEADLIFT
10 PULLUPS
50 WALL BALLS
10 PULLUPS
12 MUSCLE UPS

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

15 T2B

200 DOUBLE UNDERS OR 400 SINGLES

 

 

 

 

 



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



4-10-13

KP CHALLENGE

3 ROUNDS
15 KB SWINGS
10 WALL BALL TOSS
10 KNEE TO ELBOW
6 HANG CLEAN
3 BAR MUSCLE UPS
1/4 MILE RUN







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

4-24-13

KP CHALLENGE

12 MINUTE AMRAP
10 PISTOLS
10 BOX JUMPS
10 SQUAT CLEANS 115/85

12 MINUTE AMRAP
10 PULL UPS
10 HANDSTAND PUSHUPS
10 HR PUSHUPS

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/

 



12-7-12

KP CHALLENGE

TAKE TURNS WITH A PARTNER UNTILL 50 REPS ARE DONE EACH, PARTNER NOT DOING EXERCISE WILL BE DOING DOUBLE UNDERS....

CLEAN AND JERK
OVERHEAD SQUATS
PULL UPS
GHD SITUPS



10-26-12

KP CHECKLIST

15 PLYO PULLUPS
20 SQUAT SNATCH
15 WEIGHTED SIT UPS
50 DOUBLE UNDERS
30 KB SWINGS
15 EACH ARM SINGLE DUMBELL CLEAN AND JERK
10 TIRE FLIPS
30 PUSH PRESS
3 TRIBUTES