12-30-13

WARM UP

STRENGTH, SKILL, METCON, CORE

45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.

DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS

COOL DOWN AND MOBILITY

12-26-13

WARM UP

STRENGTH, SKILLL METCON, CORE
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....

1.     20 FULL SIT UPS
2.     20 DOUBLE UNDERS
3.     5 KB SWINGS 70/53
4.     5 BOX JUMPS
5.     5 BURPEES
6.     5 CLEANS 115/75
7.     5 DIVER PUSH UPS
8.     5 HORIZONTAL PULL UPS
9.     10 GHD
10.   10 TOE TO BARS
11.   10 CHEST TO CHESTS
12.   10 STAIR RUNS

COOL DOWN AND MOBILITY

12-20-13

WARM UP

STRENTH, SKILL, METCON, CORE
BREAK UP OR MIX AS NEEDED

100 STORM CRUNCHES
90 BODY SQUATS
80 SINGLE THEN DOUBLE UNDERS
70 WALKING LUNGES
60 V UPS
50 BALL TO WALL 20/16
40 BURPEES
30 ALT BALL ROLL PUSH UPS
20 PULL UP TOE TO BARS
10 1 ARM CLEAN AND JERK 80/50
5 BACKWARDS STAIR CRAWLS

COOL DOWN AND MOBILITY

12-18-13

WARM UP

STRENGTH, SKILL, METCON, CORE

15 MINUTE AMRAP

3 HSPU
6 HANG CLEANS 115/85
9 GOBLET SQUATS 70/53
1,2,3,4.... STAIR RUNS

COOL DOWN AND MOBILITY



12-16-13

WARM UP

STRENGTH, SKILL, METCON, CORE
(3-5) 5 MINUTE ROUNDS, 1 MINUTE REST BETWEEN ROUNDS, 1 MINUTE AT EACH STATION. KEEP RUNNING COUNT OF REPS AND TRY TO MAINTAIN OR IMPROVE EACH ROUND

BEAR CRAWL SHUTTLES
KB SDHP 70/53
DUMBELL ALT ARM DUMBELL GROUND TO OVERHEAD 50/35
BURPEE
SQUAT HORIZONTAL PULL UPS

COOL DOWN AND MOBILITY





12-6-13

WARM UP

STRENGTH, SKILL, METCON, CORE
ANY ORDER, BREAK OR MIX UP AS OR IF NEEDED

30 GOBLET SQUATS 70/53
30 GHD
30 DIVER PUSH UPS
30 PLATE OH WALKING LUNGES 45/35
30 KB SWINGS 70/53
30 PULL UPS
30 TOE TO BARS
300 DOUBLE UNDERS

COOL DOWN AND MOBILITY




12-4-13

WARM UP

STRENGTH AND SKILL
10-2
DEAD LIFTS
BARBELL ARCHES
STRICT PULL UPS

METCON
6 MINUTE AMRAP
1,2,3,4...HSPU
10,20,30,40...DOUBLE UNDERS
10,20,30,40...STORM CRUNCHES

CORE
WIPERS

COOL DOWN AND MOBILITY

12-2-13

WARM UP

STRENGTH AND SKILL
4 ROUNDS, INCREASING WEIGHT EACH ROUND
4 FRONT SQUATS THEN TRANSFER BAR FOR 8 BACK SQUATS
4-12 REPS OF DUMBELL PRESS

METCON
10 BURPEE BOX JUMPS
80 FULL SIT UPS
10 BURPEE BOX JUMPS

REST UNTILL RECOVERED

5 BURPEE BOX JUMPS
40 FULL SIT UPS
5 BURPEE BOX JUMPS

CORE
L-SITS

COOL DOWN AND MOBILITY



11-30-13

SMF Tribute Workout

 
30 MINUTE AMRAP (As Many Rounds As Possible)

11 MUSCLE UPS
30 CHEST TO CHEST WALL CLIMBS
84 DOUBLE UNDERS

AND

11 SQUAT CLEAN AND JERK 135/105
30 LIDELL PLANKS
84 STORM CRUNCHES
 
 
 
 
Samuel McThadeus Forseth
11-30-1984
 
 

11-26-13

WARM UP

STRENGTH AND SKILL
MUSCLE UPS
DOUBLE UNDERS

METCON
2 ROUNDS FOR TIME
10 PUSH UP TO CRAB
10 ROLLBACK BURPEES
1 BACKWARDS STAIR CRAWL

CORE
PLANK FOR ABOVE METCON TIME

COOL DOWN AND MOBILITY




11-25-13

REPEAT OF 7-29-13 FROM JOESPH FORSETH DESHAIS AND MFA NORTH
 
STRENGTH AND SKILL 
10,5,2,1,1 SDHP
MAX HANDSTAND WALK OR STATIONARY
 
METCON
FOR TIME
20-15-10 (20 REPS OF EACH, 15 REPS OF EACH, 10 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS) 95/75
FULL SIT UPS

COOL DOWN AND MOBILITY
 


 



11-22-13 REMIX OF 9-28-12

REMIX FROM OUR 9-28-12 WOD

3 ROUNDS, 2 MINUTE REST BETWEEN ROUNDS

ROUND 1
30 WALL BALL
15 BOX JUMP

ROUND 2
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53

ROUND 3
30 WALL BALL
15 BOX JUMP
15 PUSH PRESS 115/85
15 TOE TO BAR
15 KB SDHP 70/53
15 PULL UPS
15 SQUAT CLEAN 115/85



11-20-13

REMIX FROM OUR 1-28-13 WOD

WARM UP

STRENGTH AND SKILL
BREAK AND MIX UP AS NEEDED
5 SHUTTLE BEAR CRAWLS
15 MUSCLE UPS
15 OLYMPIC LIFTS OF CHOICE

METCON
FOR TIME
150 DOUBLE UNDERS

CORE
30 GHD WITH TWIST

11-18-13

WARM UP
 
STRENGTH AND SKILL
10,6,3,1,1 DEADLIFT
7,5,1,1,1 PLATE PLYO PUSH UP (ADD HEIGHT EACH SET)
5,4,3,2,1 HORIZONTAL PULL UPS

METCON
FOR TIME
15,10,5 ALTERNATING PLATE PUSH UPS
30, 20, 10 WALKING LUNGES

CORE
20 HUERTA PLATE SLIDES
 
COOL DOWN AND MOBILITY
 
 
 


 

11-15-13

WARM UP

STRENGTH, SKILL, METCON, CORE
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
2O PULL UPS
TRIBUTES
10 DOUBLE UNDERS
10 GROUND TO OVERHEAD
TRIBUTES

COOL DOWN AND MOBILITY

 



11-13-13 NOAH FORSETH 1ST BDAY WOD

NOAH JOSEPH FORSETH DESHAIS

11-13-12 THE THIRD GENERATION OF MIXED FITNESS ARTISTS ENTERS THE WORLD...

7lbs 18 Inches
 
24 MINUTE AMRAP

11 BENT OVER ROWS
13 PUSH PRESS
12 CURLS

7 BAR MUSCLE UPS
18 GHD


 NOAH TODAY

11-11-13

REMIX OF RON DEMAAGD BIRTHDAY WORKOUT FROM JUNE

WARM UP

STRENGH AND SKILL
5,4,3,2,1 CHEST TO CHEST WALL CLIMBS
10,6,3,1,1, SQUAT CLEAN AND JERK
50,40,30,20,10 DOUBLE UNDERS

METCON
4 MINUTE AMRAP
1,2,3,4...HUERTA CRAWLS
10,20,30,40....STORM CRUNCHES

CORE
10 TURKISH GET UPS

COOL DOWN AND MOBILITY

 


11-8-13

ANY ORDER, BREAK OR MIX UP AS NEEDED

100 DOUBLE UNDERS
75 BALL TO WALL
50 KB SWINGS
50 PUSH UP TO SIDE PLANK
25 PULL UPS
25 TOE TO BARS
25 GHD
10 DEADLIFT
10 FRONT SQUATS
5 BACKWARDS STAIR CRAWLS



11-6-13

WARM UP

STRENGTH AND SKILL
4 SETS OF EACH, ADJUST WEIGHT AND REPS AS NEEDED
DEADLIFT
STRICT PULL UP
ROPE CLIMB

METCON
5 MINUTE AMRAP
30 THRUSTERS 105/75
DOUBLE UNDERS UNTILL TIME

CORE
30 CORE BALL SIT THROUGHS

COOL DOWN AND MOBILITY

11-4-13

METCON MONDAY!!!!

4 MIN AMRAP
15 BALL TO WALL
5 HORIZONTAL PULLUPS


4 MINUTE AMRAP
5 CLEANS
5 SHOULDER TO OVERHEAD
10, 20, 30... DOUBLE UNDERS

4 MINUTE AMRAP
4 BURPEES
10 FULL SIT UPS

 
 

 


11-1-13

WARM UP

STRENGTH AND SKILL
10-2 REPS
OH WALKING LUNGES
DUMBELL PUSH UP TO SIDE PLANK

METCON
5 MIN AMRAP
5 CLEANS
5 SHOULDER TO OVERHEAD
10 DOUBLE UNDERS, THEN 20, 30, 40....

CORE
MFA AB BONUS 3
10 HEADSTAND TOES TO GROUND
20 BARBELL SIT UPS
30 BICYCLES
TRIBUTES
30 BICYCLES
20 BARBELL SIT UPS
10 HEADSTAND TOES TO GROUND


COOL DOWN AND MOBILITY

 




10-30-13

DECK OF CARDS

SHUFFLE DECK, EACH SUIT WILL REPRESENT AN EXERCISE, ACES ARE 11 REPS, FACE CARDS WILL BE 10 REPS, AND ALL OTHER CARDS REPS ARE AT FACE VALUE.

DIAMONDS = DUMBELL SNATCH
SPADES = BURPEES
CLUBS = PULLUPS
HEARTS = FULL SIT UPS



10-28-13

WARM UP

STRENGTH AND SKILL
10-2 (10 REPS OF EACH, THEN 8, 6,4,2)
CLEANS
HSPU (HAND STAND PUSH UPS)

METCON
6 MINUTE AMRAP
4 BURPEES
10 FULL SIT UPS

COOL DOWN AND MOBILITY

 


Colors



MELISSA FORSETH BIRTHDAY WOD

CELEBRATING MELISSA FORSETH AND HER 10-24-79 BIRTHDAY!!!!
24 MINUTE TIME CAP
ANY ORDER, MIX UP AS NEEDED

10 WIPERS
10 MUSCLE UPS

24 CHEST TO CHEST WALL CLIMBS
24 SQUAT CLEAN AND JERK 135/105

79 SINGLE THEN DOUBLE UNDERS (SINGLE FOLLOWED BY DOUBLE UNDER IS 1 REP)
79 WALKING LUNGES

 
 






10-23-13

1/2 MILE RUN

6 BEAR CRAWL SHUTTLES
60 HR PUSHUPS
90 FULL SIT UPS
120 BODY SQUATS

1/2 MILE RUN



TUCKER BIRCH BIRTHDAY WOD

CELEBRATION FOR OUR MIXED FITNESS ARTIST BORN 10-20-90

23 MINUTE AMRAP

10 CHEST TO CHEST WAL CLIMBS
20 T PULLUP TOE TO BARS
90 STORM CRUNCHES

10 MUSCLE UPS
20 HIGH BOX JUMPS
90 DOUBLE UNDERS

23 KB SWINGS





10-16-13

WARM UP
 
STRENGTH AND SKILL
10-2 REPS OF (10 OF EACH, 8 OF EACH, 6, 4, 2)
DUMBELL SNATCH
BAR OR RING DIPS

METCON
10-2 REPS OF
BOX JUMPS
HR PUSHUPS
FULL SIT UPS

CORE
PLANK FOR THE AMOUNT OF TIME IT TAKES FOR ABOVE METCON
 
COOL DOWN AND MOBILITY

 
 
MICHELLE "PLANKS ALL DAY" DOLL


10-14-13 REMIX OF 8-26-13

WARM UP 

STRENGTH AND SKILL
REMIX FROM OUR 8-26-13 WOD

30 HR PUSHUPS / 60 DOUBLE UNDERS

25 KB SWINGS 70/53 / 50 DOUBLE UNDERS

20 OH BARBELL LUNGES 95/65 / 40 DOUBLE UNDERS

15 CHEST TO CHEST WALL CLIMBS / 30 DOUBLE UNDERS

10 PISTOLS EACH LEG /  20 DOUBLE UNDERS

5 ROPE CLIMBS / 10 DOUBLE UNDERS


METCON
8 TABATA ROUNDS (20 SECONDS ON, 10 SECONDS OFF)
DOUBLE UNDERS


CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOW
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SITS

COOL DOWN
MOBILITY
 
 




AMRAP NUTRITION REFUEL BAR

LAST WEEK, AND OVER THE WEEKEND SOME OF OUR MIXED FITNESS ARTISTS WERE ABLE TO SAMPLE THE REFUEL BAR BY AMRAP NUTRITION. OUR ATHLETES LOVED THE 100% PALEO SNACK WITH 14G OF PROTEIN AND MADE FROM ALL NATURAL INGREDIENTS WAS A HIT. THOSE WHO TASTED THE BARS ENJOYED THE TASTE AND APPRECIATED THAT THE BAR HAS 300 CALORIES AND IS MADE FROM QUALITY INGREDIENTS LIKE RAW ALMOND BUTTER, UNSWEETENED COCONUT, EGG WHITE PROTEIN POWDER, RAW SESAME SEEDS, RAW ALMOND CHUNKS, GROUND CINNAMON, AND SEA SALT. BE SURE TO CHECK OUT THEIR WEBSITE BY EITHER CLICKING ON THEIR LOGO ON THE RIGHT SIDE OF THIS SITE, CLICKING ON LINK BELOW, OR GOING TO THEIR WEBSITE AT AMRAPNUTRITION.COM

 
http://www.amrapnutrition.com/
 

10-11-13 REMIX OF 12-12-12

REMIX FROM OUR 12-12-12 WOD

3 ROUNDS
2 HIGH BOX JUMPS
10 SDHP
10 PUSH PRESS OR ANY SHOULDER TO OVERHEAD

3 ROUNDS
BT2B COMBO (BURPEE, 5 T2B, BURPEE, 5 T2B, BURPEE)
40 DOUBLE UNDERS

REST

MFA AB BONUS
10 V UPS
20 TOE TO BAR
30 GHD
40 FULL SIT UPS
50 LIDELL PLANKS

 


 

10-9-13

6 MINUTE AMRAP

5 DEADLIFT (BODYWEIGHT)
10 HR PUSHUP
1 ROPE CLIMB


RPM Speed Ropes

MixedFitnessArtist.com was fortunate enough to have RPM Fitness send us one of their new Speed Rope 2.0 jump ropes. Our athletes were all agreeing how this was the finest rope they have used to date. From the different color options, engraving options, and adjustment of cable this rope will meet not only your aesthetic preferences but also function like no other rope can. Go to their banner and link to their site there or click the link below to add the finest rope available to your "Mixed Fitness" training.
 
 
 

10-7-13

BOYS VS GIRLS!!!! TOP 3 SCORES FROM EACH WILL BE AVERAGED IN 
2 MINUTE AMRAP WITH EACH EXERCISE, ANY ORDER, REDO'S ALLOWED
1 MINUTE REST BETWEEN EACH 2 MINUTE AMRAP

BODY SQUATS
HR PUSHUPS
PULL UPS
DOUBLE UNDERS
FULL SIT UPS
3 WAY SHOULDER PLANKS 10/8
BOX JUMPS 24 PLATED/24
BURPEES





DYLAN MYERS BIRTHDAY WOD

TODAY WE CELEBRATE THE BIRTHDAY(10-2-92) OF DYLAN MEYERS AKA @CHILLBOYFRESH

SINCE DYLAN WAS BORN ON 10-2 IT ONLY SEEMS FITTING TO DO A 10-2 REP WORKOUT FOR HIM. 10 ROUNDS FIRST ROUND, THEN 8, 6, 4, AND FINALLY 2 ON LAST.

TOE TO BARS
THRUSTERS 95/65
PUSHUPS
GHD
BURPEE BOX JUMPS

BONUS:
10 BAR MUSCLE UPS
10lb DUMBELLS 2 HANDS OVERHEAD AROUND GYM LOOP(1/4 MILE)

 

 

 



KAITLYN BEYMER BIRTHDAY WOD

CELEBRATION OF  KAITLYN BEYMER'S 19TH BIRTHDAY!!!!
BIRTHDAY 9-29-94

1/4 MILE RUN
3 BEAR CRAWL SHUTTLES

9 BENT OVER ROWS
29 GHD
94 BALL TO WALLS
29 GHD
9 BENT OVER ROWS

3 BEAR CRAWL SHUTTLES
1/4 MILE RUN
 



MFA MOXY SOCK CHALLENGE

MOXY SOCKS WAS NICE ENOUGH TO SEND OUR MIXED FITNESS ARTISTS SOME OF THEIR SOCKS. BIG HIT AS THEY ARE NOT ONLY EXTREMELY COMFORTABLE BUT ALSO EXTREMELY FUNCTIONAL. BE SURE CHECK OUT THIER SITE BY CLICKING ON THEIR LINK BETWEEN THIS VIDEO AND KELLY HUFFORD PIC.  USE COUPON CODE FitArtist FOR 15% OFF AND FREE SHIPPING.

2 MINUTE AMRAP (AS MANY REPS AS POSSIBLE)
4 DEADLIFT
1 ROPE CLIMB

 









9-27-13 REMIX OF 8-9-12

REMIX FROM OUR 8-9-12 WOD

25 MINUTE CHALLENGE, START AT TOP OR AT BOTTOM AND WORK WAY UP OR DOWN.MIX UP AS NEEDED. JUST FINISH BEFORE 25 MINUTES

1/2 MILE RUN

1 PLATE OVERHEAD LOOP (1/4 MILE)

2 ONE LEGGED BACKWARDS STAIR CRAWL (ONE EACH LEG)

10 BURPEE BOX JUMPS

20 SQUAT PULLUP T2B

30 HR PUSHUPS

40 FULL SITUPS

50 DOUBLE UNDERS


 


SBI BRANDS NOGII PALEO BAR

SBI BRANDS WAS NICE ENOUGH TO SEND US MIXED FITNESS ARTISTS SOME OF THEIR NOGII NUTS ABOUT BERRIES PALEO BARS TO TRY. THE BARS WERE PASSED OUT AT THE END OF OUR LUNCHTIME WORKOUT AND THE ATHLETES HAD THEM SOLO, OR ALONG WITH THEIR PROTEIN. THE BARS WERE A HIT... NOT ONLY DID THEY TASTE GOOD BUT THEY ALSO CONFORMED TO THE ATHLETES DIETS OF HIGH QUALITY, NATURAL, GLUTEN FREE FOOD. THE BARS WILL BE INCORPORATED INTO OUR VARIOUS ATHLETES DIET AS EITHER A SNACK DURING THE DAY, SNACK ON THE GO, OR AS A COMPLIMENT TO THIER POST WORKOUT RECOVERY DRINK. BE SURE TO CHECK OUT THEIR SITE ON THE RIGHT OF OUR PAGES, OR IN THE LINK PROVIDED BELOW AND GIVE THE BARS A TRY YOURSELF.

 
SBI BRANDS NOGII PALEO BAR


9-25-13

2 ROUNDS 6 MINUTES EACH, REST AS NEEDED BETWEEN ROUNDS

ROUND 1
1,2,3,4.... CLEAN AND JERK
10,20,30,40... DOUBLE UNDERS

ROUND 2 REMIX OF MFA CHALLENGE
1,2,3,4....
CHEST TO CHEST
PULLUP
TOES TO BAR




                                         




9-23-13

3 ROUNDS, 7 STATIONS IN EACH ROUND, 45 SECONDS PER STATION,  90 SECOND REST AFTER EACH ROUND

DOUBLE UNDERS
BOX JUMPS
BEAR CRAWL SHUTTLES
BURPEES
ROPE CLIMBS
KB SDHP
TOE TO BARS


FRISBIE - FORSETH WEDDING WOD

WOD FOR MIXED FITNESS ARTISTS NICOLE FRISBIE AND JOSEPH FORSETH DESHAIS WEDDING

2 TIMES THROUGH, 6 ROUNDS TOTAL

9 DEADLIFT (ROUNDS 1,4)
9 HANG CLEANS (ROUNDS 2,5)
9 SHOULDER TO OVERHEAD (ROUNDS 3,6)

21 WALKING LUNGES AND 13 HR PUSHUPS AFTER EACH ROUND
 
 


9-17-13 REMIX COMBO OF 9-24-12 AND 9-25-12

REMIX COMBO FROM OUR 9-24-12 AND 9-25-12

1/2 MILE RUN

15 BAR MUSCLE UPS

20 SPLIT SNATCH

3 ROUNDS
30 FULL SIT UPS
20 HR PUSHUPS
10 PULLUPS
5 OH SQUATS

 

 




 
 

9-16-13

2 ROUNDS, 7 MIN AMRAP EACH

ROUND 1
3,6,9,12,15...
KB SDHP 70/53/40
T2B
HR PUSHUPS

ROUND 2
5 THRUSTERS 95/75/65
30 DOUBLE UNDERS

 


9-13-13

TRIBUTES

8-2 (8 REPS OF EACH, THEN 6, 4, 2)
FRONT SQUATS
SHOULDER TO OVERHEAD

8-2 (8 REPS OF EACH, THEN 6, 4, 2)
DEADLIFT
PULLUPS

TRIBUTES


 




9-11-13 SEPT 11TH TRIBUTE WORKOUT

12 YEAR ANNIVERSARY

ANY ORDER, MIX UP AS NEEDED

9 BACKWARDS STAIR CRAWLS
11 STAIR RUNS

9 ROPE CLIMBS
11 CHEST TO CHESTS

9 BEAR CRAWL SHUTTLES
11 MUSCLE UPS

2001 JUMPROPES (CAN BE GROUP EFFORT, DOUBLES COUNT FOR 2)

30 SECONDS SILENCE



9-9-13


9 MINUTE ROUND
3,6,9,12,15.... REPS

PISTOLS
PULLUPS
HAND STAND PUSHUPS

REST

9 MINUTE ROUND
BOX JUMPS AND BURPEES 5 REPS, FULL SIT UPS 10, 20, 30, 40....

BOX JUMP
BURPEES
FULL SIT UPS

 


9-5-13 REMIX OF 8-20-12

REMIX FROM OUR 8-20-12 WOD
 
1 MILE
50 DOUBLE UNDERS
50 KB SWINGS
50 V-UPS
5 STAIR HOPS
5 STAIR CRAWLS


9-2-13 Labor Day

EVERYONE MEET AT SEQUOIA MIDDLE SCHOOL FOR A CARDIO/CORE WORKOUT AT 11:30. PICNIC TABLES, WALLS, BENCHES, STAIRS, AMPHITHEATRE, TRACK, AND WHATEVER ELSE WE CAN MIX IN....



8-30-13

1/2 MILE RUN

50 DOUBLE UNDERS

25 GHD

4-2-1-1-2-4 CLEAN AND JERK

25 GHD

50 DOUBLE UNDERS

1/2 MILE RUN


8-27-13

1/3 MILE RUN

30 BALL TO WALL
20 TOE TO BARS
10 PULLUPS

1/3 MILE RUN

30 BALL TO WALL
20 TOE TO BARS
10 PULLUPS

1/3 MILE RUN




8-26-13

50 HR PUSHUPS / 50 DOUBLE UNDERS / 25 FULL SIT UPS

40 OH BARBELL LUNGES 95/65 / 50 DOUBLE UNDERS / 25 FULL SIT UPS

30 KB SWINGS 70/53 / 50 DOUBLE UNDERS / 25 FULL SIT UPS

20 CHEST TO CHEST WALL CLIMBS / 50 DOUBLE UNDERS / 25 FULL SIT UPS

10 PISTOLS EACH LEG / 50 DOUBLE UNDERS / 25 FULL SIT UPS

5 ROPE CLIMBS 50 DOUBLE UNDERS / 25 FULL SIT UPS



8-23-13

1/2 MILE RUN

30 SQUAT CLEANS
20 CHEST TO CHEST
10 MUSCLE UPS

1/2 MILE RUN

300 STORM CRUNCHES
200 DOUBLE UNDERS
100 WALKING LUNGES



8-20-13

1/3 MILE RUN

15 SHOULDER TO OVERHEAD 155/115
15 SDHP (SUMO DEADLIFT HIGH PULLS) 155/115

1/3 MILE RUN

15 HSPU (HAND STAND PUSH UPS)
15 PISTOLS

1/3 MILE RUN



MFA AB BONUS
10 V UPS
20 TOE TO BAR
30 GHD
40 FULL SIT UPS
50 LIDELL PLANKS


8-19-13

4 ROUNDS WITH 30 MINUTE CAP

1 ONE LEGED BACKWARDS STAIR CRAWL
5 DUMBELL GROUND TO OVERHEAD (EACH ARM)
5 RING OR BAR DIPS
50 JUMPROPE (40 SINGLES, 10 DOUBLES)
 



MFA AB BONUS

10 V UPS
20 TOE TO BAR
30 GHD
40 FULL SIT UPS
50 LIDELL PLANKS



8-16-13 Che Stedman Birthday

TODAY WE CELEBRATE MFA CHE STEDMANS 42ND BIRTHDAY!!!!

INDIVIDUALLY
8 MUSCLE UPS
16 CHEST TO CHEST WALL CLIMBS
71 OVERHEAD SQUATS 45/35

AS A GROUP
1971 DOUBLE UNDERS
42 BACKWARDS STAIR CRAWLS
42 100 YARD SLED PULLS

OH YEAH, AND THE BIRTHDAY BOYS REPS ONLY COUNT AS 1/2 REPS TOWARDS GROUPS TOTAL!!!!



LÄRABAR

A BIG THANK YOU TO STACY JOHNSON FROM  LÄRABAR FOR SUPPLYING SOME OF THE MIXED FITNESS ARTIST'S WITH SAMPLES OF THEIR GREAT TASTING BARS. BE SURE TO FIND THEIR LOGO ON THE RIGHT OF OUR SITE AND GIVE SOME OF THEIR PRODUCTS A TRY.

" LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended."

 
 
 

8-14-13 Double D Birthday

MIXED FITNESS ARTIST IN TRAINING DOUBLE D TURNS 12 TODAY. WE WILL CELEBRATE WITH 12 MINUTES FOR THE FUTURE ATHLETIC PHENOM

8-14-01

12 MINUTE AMRAP

8 REPS OF PUSHUPS, BURPEES, OR BOX JUMPS
14 REPS OF GROUND TO OVERHEAD OR KB SUMO DEADLIFT HIGH PULLS
01 BACKWARDS STAIR CRAWL



8-13-13

TODAY  WE SAY FAREWELL TO MIXED FITNESS ARTIST CHRIS COLLINS. ANY ORDER JUST BE SURE TO CHECK OFF ALL ITEMS ON LIST.

100 DOUBLE UNDERS
90 STRAIGHT UP CRUNCHES
80 WALKING LUNGES
70 HR PUSHUPS
60 SECOND L-SIT
50 KB SWINGS
40 TOE TO BARS
30 PULLUPS
20 BOX JUMPS
10 ROLLBACK HSPU
 


Progenex Recovery Review

Our Progenex Recovery showed up a little over a week ago and this is our groups review and take on it. The product showed up in a zip lock style bag and at that point we rationed it off into two scoops into zip lock snack packs, single servings. The Mixed Fitness Artists in our group then got a weeks worth and we made sure the workouts were going to be tough as we wanted to really test the Recovery. Outside of our daily WOD's the various Artists will run, cycle, weight lift, or even do another WOD. All of the Artists adhere to a "Modified Paleo" diet and will have an occasional cheat meal, usually on the weekend. The group involved in the review range from 22 to 52 years of age and are all full time workers who squeeze their workouts and Mixed Fitness into lunch breaks, evenings, or weekends. For this review the Recovery was taken immediately following any of these workouts, within 20 minutes if not sooner. The taste was excellent to most with the exception of a few and that just though it tasted "ok" and this was only that they do not like dark chocolate. There are currently three flavors to choose from so for whatever your taste preferences may be there is a flavor to meet your needs. The water added varied from 8-12 ounces and the protein mixed with ease with no chalky texture or clumping. This was in our experience the easiest mixing protein to date anyone in our group has sampled. Now down to what really matters, the results. Here are some quotes from the Mixed Fitness Artists involved in the review.

Kevin Penland cited "I've done multiple WODs in one day and after doing the same workout two weeks in a row my time has lowered substantially"

Ron DeMaagd's thought is "If your gonna train hard every day you have to recover every day, Progenex works"

John Stufkosky shared "Progenex works. I am on my feet all day without any time to sit down and after a tough WOD the rest of the day is easier"

Tucker Birch told us "It allowed me to come strong into every workout, without the muscle fatigue carried over from the previous days training. And best of all, no bloat like I experienced from other protein powders" 

Kelly Hufford commented that "Progenex heals me after long and grueling workouts"

Joel Forseth stated "From now on when recovery is crucial I will be using Progenex"

Melissa Forseth said "I did a three mile morning run, a lunchtime WOD, then even had the umph to do a bonus evening WOD while supplementing with the Progenex Recovery, incredible!"

Overall result is us here at MixedFitnessArtist.com plan on continuing the use of this great product. When it comes time to replace your current protein, look to Progenex Recovery.
 

 
 


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