AARON KRZYWIKI PROGRAM
1200M ROW
50 SIT UPS
10 FRONT SQUATS 95/65
40 WALL BALL
10 FRONT SQUATS
30 GHD
10 FRONT SQUATS
20 PULL UPS
10 FRONT SQUATS
10 KB SDHP 70/53
10 FRONT SQUAT
IF COMPLETED IN INDER 30 MINUTES, REVERSE ORDER AND WORK BACK UP LIST
12-28-16
RON DEMAAGD 12-26-13 REVISIT
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
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
12-26-15
8-26-13 REVISIT
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
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
12-22-16 OR 12-23-16
AARON KRZYWIKI PROGRAM
30 MINUTE CAP
COMPLETE 500 REPS ANY ORDER OR AMOUNT BUT CAP OF 250 WITH DU'S
DOUBLE UNDERS
PUSH UPS
PULL UPS
SIT UPS
LUNGES
BODY SQUATS
30 MINUTE CAP
COMPLETE 500 REPS ANY ORDER OR AMOUNT BUT CAP OF 250 WITH DU'S
DOUBLE UNDERS
PUSH UPS
PULL UPS
SIT UPS
LUNGES
BODY SQUATS
12-21-16
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
4 MINUTE CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
26 MINUTE AMRAP
4 MINUTE CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
12-19-16
YOUR YEAR (IF BORN IN 1965 THEN 65 REPS, IF BORN IN 1990 THEN 90, IF BORN IN 2000 OR LATER THEN ITS 100....)
CALORIE ROW
WALL BALL 20/16
DEADLIFT 135/95
HR PUSH UPS
LIDELL PLANKS
CALORIE ROW
WALL BALL 20/16
DEADLIFT 135/95
HR PUSH UPS
LIDELL PLANKS
12-16-16
AARON KRZYWIKI PROGRAM
RUN 1 MILE OR ROW 2400M
10 DEADLIFT 185/135
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
20 GHD
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
10 DEADLIFT 185/135
RUN 1 MILE OR ROW 2400M
10 DEADLIFT 185/135
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
20 GHD
25 OH PLATE LUNGE 45/35
15 SQUAT CLEAN 115/75
25 OH PLATE LUNGE 45/35
10 DEADLIFT 185/135
12-14-16
RON DEMAAGD PROGRAM
ANY ORDER, BREAK UP IF NEEDED
30 GOBLET SQUATS
30 FULL SIT UPS
30 HR PUSH UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
30 STAIR RUNS
ANY ORDER, BREAK UP IF NEEDED
30 GOBLET SQUATS
30 FULL SIT UPS
30 HR PUSH UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
30 STAIR RUNS
GROOVE RING REVIEW
GROOVE RING WAS GENEROUS ENOUGH TO SEND US SOME OF THEIR FUNCTIONAL AND FASHIONABLE RINGS FOR REVIEW. THEY CAME IN QUITE THE HOLDING BOX AND EVEN A TIN TO HOLD YOUR COLLECTION. THE RINGS THEMSELVES ARE VERY COMFORTABLE AND WITHIN MINUTES WE WERE UNAWARE THEY WERE EVEN ON. WE FEEL THE DESIGN WITH FOCUS ON RECESSED GROOVES, INNER ARCH, AND EASED EDGE HAS MINIMIZED THE CONTACT WITH THE SKIN AND THIS IS A BIG PART FOR ITS COMFORT. FASHION WISE THE RINGS ARE PLEASING TO THE EYE AND CAN BE WORN IN ANY OUTING. THERE IS AN ORIGINAL AND A THIN LINE TO CHOOSE FROM, ALL HAVING THE FAINT INFINITY LOGO ETCHED ONCE AND WITHIN THE TWO THERE IS ALSO SEVEN COLORS FOR YOU TO PICK. FUNCTION WISE THE RINGS EXCEL. THESE RINGS CAN PERFORM WITHOUT INTERFERING IN ANY ACTIVITY FROM MILD TO WILD. SO FAR WE HAVE DONE HOUSEWORK, YARD WORK, OFFICE WORK, SHOOTING, MECHANICAL, BATHING, SLEEPING AND WORKOUTS WITH THE RINGS ON AND WERE NOT AWARE WE WERE WEARING THEM. AS MIXED FITNESS ARTISTS WE WANT FUNCTION OVER FASHION BUT WITH GROOVE RINGS WE HAVE BOTH. BACKED WITH A LIFETIME WARRANTY ITS A GREAT PURCHASE. CLICK LINK BELOW, OR PERMANENT BANNER ON THE RIGHT TO GO TO THEIR WEBSITE AND SEE MORE INFO ON THIS RING THAT LIKE MIXEDFITNESSARTIST.COM IS RAISING THE BAR ON FITNESS IS RAISING THE BAR ON SILICONE RINGS.
12-12-16
E-DUB REMIX
4 ROUNDS FOR TIME
500M ROW
1 BACKWARDS STAIR CRAWL
10 WALL BALL
5 BURPEE SLED SHOVE
4 ROUNDS FOR TIME
500M ROW
1 BACKWARDS STAIR CRAWL
10 WALL BALL
5 BURPEE SLED SHOVE
12-9-16
AARON KRZYWIKI PROGRAM
30 MINUTE TIME CAP IF NEEDED
1000M ROW
300 DOUBLE UNDERS
20 STAIR RUNS
300 DOUBLE UNDERS
1000M ROW
30 MINUTE TIME CAP IF NEEDED
1000M ROW
300 DOUBLE UNDERS
20 STAIR RUNS
300 DOUBLE UNDERS
1000M ROW
12-7-16
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
4 CHEST TO CHEST WALL CLIMB
8 PULL UPS
12 CLEANS
16 LESNAR PUSH UPS
20 TWISTERS
60 DOUBLE UNDERS
26 MINUTE AMRAP
4 CHEST TO CHEST WALL CLIMB
8 PULL UPS
12 CLEANS
16 LESNAR PUSH UPS
20 TWISTERS
60 DOUBLE UNDERS
CHEST TO CHEST WALL CLIMB
12-6-16
A FEW BONUS IDEAS FOR FREE DAYS....
IDEA 1
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
IDEA 2
1 MILE RUN
100 DOUBLE UNDERS
.75 MILE RUN
75 DOUBLE UNDERS
.50 MILE RUN
50 DOUBLE UNDERS
.25 MILE RUN
25 DOUBLE UNDERS
IDEA 3
6 MINUTES JACOBS LADDER
8 MINUTES ROW
10 MINUTES TREADMILL
IDEA 1
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
1 MINUTE PLANK
1 MILE RUN
10 SLOW AND DEEP GHD SIT UPS
10 SUPERMANS
IDEA 2
1 MILE RUN
100 DOUBLE UNDERS
.75 MILE RUN
75 DOUBLE UNDERS
.50 MILE RUN
50 DOUBLE UNDERS
.25 MILE RUN
25 DOUBLE UNDERS
IDEA 3
6 MINUTES JACOBS LADDER
8 MINUTES ROW
10 MINUTES TREADMILL
12-2-16
AAROK KRZYWIKI PROGRAM
2000M ROW
10 ROUNDS
2 BEAR CRAWL SHUTTLE
10 OH LUNGE 45/35
10 PUSH UPS
2000M ROW
10 ROUNDS
2 BEAR CRAWL SHUTTLE
10 OH LUNGE 45/35
10 PUSH UPS
BEAR CRAWL SHUTTLE
POST THANKSGIVING PROGRAMMING
LOOK FOR NEW PROGRAMS FROM AARON KRZYWIKI, RON DEMAAGD, KEVIN PENLAND, AND NEW TO PROGRAMMING MIXED FITNESS ARTIS MICHELLE "THE MEXICUTIONER" DOLL.
SAMPLE MICHELLE "THE MEXICUTIONER" DOLL PROGRAM
50 WALL BALL
40 FULL SIT UPS
30 KB SWING
20 BENT OVER ROWS
10 BURPEE BOX JUMPS
10 BURPEE BOX JUMPS
20 BENT OVER ROWS
30 KB SWING
40 FUL SIT UPS
50 WALL BALL
SAMPLE MICHELLE "THE MEXICUTIONER" DOLL PROGRAM
50 WALL BALL
40 FULL SIT UPS
30 KB SWING
20 BENT OVER ROWS
10 BURPEE BOX JUMPS
10 BURPEE BOX JUMPS
20 BENT OVER ROWS
30 KB SWING
40 FUL SIT UPS
50 WALL BALL
CONGRATS CAMERON WALLACE
CONGRATULATIONS FROM ALL OF US AT MIXEDFITNESSARTIST.COM TO FOOTHILL HIGH SCHOOL STANDOUT STUDENT ATHLETE CAMERON WALLACE AS SHE SIGNS WITH SIMPSON UNIVERSITY FOR VOLLEYBALL.
PROGRAMMING JULY THRU FIRST WEEK IN AUGUST
WORKING OFF HTTP://CAROLINEFORSETH.COM/ PROGRAMS AS MIXED FITNESS ARTIST CAROLINE FORSETH WRAPS UP SUMMER TRAINING. WOD'S EXPECTED TO CHANGE BUT HERE IS ROUGH DRAFT AND DATES SO FAR. FRIDAYS ARE ALL LEFT OPEN AS A CHANCE TO FREE LIFT OR MAKE UP FOR ANYTHING ELSE NEDED.
DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
2 CHOICES....
SKILL AND TECHNIQUE WORK
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
OR
E-DUB INSPIRED MFA REVISIT FROM 7-11-14
2 TIMES THROUGH, 6 ROUNDS TOTAL
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS 65/55
REST 2 MINUTES
12 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD 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 SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN
2 MINUTE REST
20 CLEAN AND JERK 135/95
100 FULL SIT UPS
20 CLEAN AND JERK 135/95
2 MINUTE REST
1 MILE RUN
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
BREAK FOR QUALIFIERS NEXT WEEK FROM HEAVY TRAINING BEFORE MFA SF....
DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
2 CHOICES....
SKILL AND TECHNIQUE WORK
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
OR
E-DUB INSPIRED MFA REVISIT FROM 7-11-14
2 TIMES THROUGH, 6 ROUNDS TOTAL
5 FRONT SQUAT (ROUNDS 1,4)
5 HANG CLEANS (ROUNDS 2,5)
5 SHOULDER TO OVERHEAD (ROUNDS 3,6)
10 PUSH UPS AND 10 GHD SIT UPS FOLLOW EVERY ROUND
BONUS:10 STAIR RUNS
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS 65/55
REST 2 MINUTES
12 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD 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 SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN
2 MINUTE REST
20 CLEAN AND JERK 135/95
100 FULL SIT UPS
20 CLEAN AND JERK 135/95
2 MINUTE REST
1 MILE RUN
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
BREAK FOR QUALIFIERS NEXT WEEK FROM HEAVY TRAINING BEFORE MFA SF....
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?
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
6-27-16
ORIGINAL MFA CHALLENGE FROM 2010
1 CHEST TO CHEST
1 PULL UP
1 TOE TO BAR
THEN 2,2,2,3,3,3,4,4,4.....
GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM
1 CHEST TO CHEST
1 PULL UP
1 TOE TO BAR
THEN 2,2,2,3,3,3,4,4,4.....
GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM
6-24-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS
25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS
6-21-16 MFA 90 OLY COMPLEX
MFA 90 OLY COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES
3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM
3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM
3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG
3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED
3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES
3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM
3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM
3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG
3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED
3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED
6-20-16
WARM UP
ONE ROUND FOR TIME AT SPRINT PACE
20 WALL BALL 20/16
5 PULL UP TOE TO BARS
2 ROPE CLIMBS
REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
20 WALL BALL 20/16
5 PULL UP TOE TO BARS
2 ROPE CLIMBS
COOL DOWN/MOBILITY
ONE ROUND FOR TIME AT SPRINT PACE
20 WALL BALL 20/16
5 PULL UP TOE TO BARS
2 ROPE CLIMBS
REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
20 WALL BALL 20/16
5 PULL UP TOE TO BARS
2 ROPE CLIMBS
COOL DOWN/MOBILITY
6-17-16
AARON KRZYWIKI PROGRAM REVISIT
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
15 PULL UPS
15 FULL CLEANS 155/115
15 GHD
(2) 40 YARD SLED SPRINT 1 PLATE
15 TOE TO BARS
15 DEAD LIFT 205/165
15 GHD
(2) 60 YARD SLED SPRINTS 1 PLATE
15 CHEST TO CHEST
15 FRONT SQUAT 135/95
15 GHD
(2) 80 YARD SLED SPRINT 1 PLATE
 |
| Mini MFA Krzywiki |
6-15-16
OVERHAND GRIP MAX DEADLIFT
FARMERS CARRY AT 50% OF MAX OVERHAND DEADLIFT EACH HAND IN YARDS
BENCH PRESS MAX
INVERTED STRICT ROWS MAX UNBROKEN REPS
BAR PUSH UPS MAX UNBROKEN REPS
6-14-16
DAY 2
STANDING STRICT PRESS
STRICT PULL UP MAX WEIGHT
SINGLE ARM SEATED DUMBELL PRESS AT 40% OF STANDING STRICT PRESS
OTHER ARM....
STRICT PULL UPS MAX REPS
WEIGHTED RING DIP MAX WEIGHT
STRICT RING DIPS MAX REPS
6-13-16
SHRIMP SQUAT R LEG YES OR NO?
SHRIMP SQUAT L LEG YES OR NO?
OH SQUAT MAX
FRONT SQUAT MAX
FRONT RACK RFESS 5 REPS RIGHT LEG FORWARD
FRONT RACK RFESS 5 REPS LEFT LEG FORWARD
STRICT HSPU MAX REPS
6-10-16
KP FRIDAY REVISIT
30 MINUTE TIME CAP
BREAK OR MIX UP AS NEEDED
50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75
30 MINUTE TIME CAP
BREAK OR MIX UP AS NEEDED
50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75
6-6-16
WARM UP
4 ROUNDS FOR TIME
RUN SHORT LAP (400M)
20 HR PUSH UPS
10 HIGH PULLS 95/65
10 BENT OVER ROWS
40 DOUBLE UNDERS
COOL DOWN/MOBILITY
4 ROUNDS FOR TIME
RUN SHORT LAP (400M)
20 HR PUSH UPS
10 HIGH PULLS 95/65
10 BENT OVER ROWS
40 DOUBLE UNDERS
COOL DOWN/MOBILITY
6-3-16
MICHELLE DOLL AKA "THE MEXICUTIONER" HAMSTRING INSPIRED WOD
30 MINUTE AMRAP
10/6 HSPU
10 BURPEE SLED SHOVE 1 PLATE
10/6 HSPU
10 (5 EACH LEG) SINGLE LEG DEAD LIFT 95/65
10/6 HSPU
50 YARD SPRINT
10/6 HSPU
10 SUMO DEADLIFT 185/135
10/6 HSPU
10 DEADLIFT 185/135
30 MINUTE AMRAP
10/6 HSPU
10 BURPEE SLED SHOVE 1 PLATE
10/6 HSPU
10 (5 EACH LEG) SINGLE LEG DEAD LIFT 95/65
10/6 HSPU
50 YARD SPRINT
10/6 HSPU
10 SUMO DEADLIFT 185/135
10/6 HSPU
10 DEADLIFT 185/135
5-31-16 MFA 90 SKILL DAY
MFA 90 SKILL DAY
15 MUSCLE UPS (RING/BAR/JUMPING)
15 HSPU (FREE STANDING/WALL/INCLINE CHEST TO WALL)
15 PISTOLS (KB/POP UP/WEIGHTED/FREE STANDING/BANDS/BOX SEAT)
15 TURKISH GET UPS (BARBELL/KB/DB)
15 HIGH BOX JUMPS (INCRESE EVERY X REPS)
15 MINUTES OF X (X IS YOUR OWN SKILL OF CHOICE THAT NEEDS ATTENTION)
15 MUSCLE UPS (RING/BAR/JUMPING)
15 HSPU (FREE STANDING/WALL/INCLINE CHEST TO WALL)
15 PISTOLS (KB/POP UP/WEIGHTED/FREE STANDING/BANDS/BOX SEAT)
15 TURKISH GET UPS (BARBELL/KB/DB)
15 HIGH BOX JUMPS (INCRESE EVERY X REPS)
15 MINUTES OF X (X IS YOUR OWN SKILL OF CHOICE THAT NEEDS ATTENTION)
5-30-16
WARM UP
SPRINT PACE FOR TIME
5 CHEST TO CHEST WALL CLIMBS
10 BURPEE PULL UP TOE TO BARS
15 BOX JUMP 24/20
20 CALORIE ROW
REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
5 CHEST TO CHEST WALL CLIMBS
10 BURPEE PULL UP TOE TO BARS
15 BOX JUMP 24/20
20 CALORIE ROW
COOL DOWN/MOBILITY
SPRINT PACE FOR TIME
5 CHEST TO CHEST WALL CLIMBS
10 BURPEE PULL UP TOE TO BARS
15 BOX JUMP 24/20
20 CALORIE ROW
REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
5 CHEST TO CHEST WALL CLIMBS
10 BURPEE PULL UP TOE TO BARS
15 BOX JUMP 24/20
20 CALORIE ROW
COOL DOWN/MOBILITY
5-24-16 MFA 90 BARBELL COMPLEX
MFA 90 BARBELL LEG COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPPED TO 2 WITH A 10-8 FORMAT
3X6 OVERHEAD SQUAT
3X6 FRONT SQUAT
3X6 BACK SQUAT
3X6 SUMO DEADLIFT
3X6 DEADLIFT
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPPED TO 2 WITH A 10-8 FORMAT
3X6 OVERHEAD SQUAT
3X6 FRONT SQUAT
3X6 BACK SQUAT
3X6 SUMO DEADLIFT
3X6 DEADLIFT
5-23-16
WARM UP
SPRINT PACE FOR TIME
6 HSPU
8 PULL UPS
10 KB SDHP 70/53
1 BEAR CRAWL SHUTTLE
REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
6 HSPU
8 PULL UPS
10 KB SDHP 70/53
1 BEAR CRAWL SHUTTLE
COOL DOWN/MOBILITY
SPRINT PACE FOR TIME
6 HSPU
8 PULL UPS
10 KB SDHP 70/53
1 BEAR CRAWL SHUTTLE
REST 4-6 MINUTES
2 ROUNDS FOR TIME AT STRATEGIC PACE
800M RUN (2 SHORT LAPS)
6 HSPU
8 PULL UPS
10 KB SDHP 70/53
1 BEAR CRAWL SHUTTLE
COOL DOWN/MOBILITY
5-17-16 MFA BARBELL SHRUGGED INSPIRED WOD
WARM UP
3 SETS SQUAT CLEAN AND JERK
3 SETS OH SQUAT (ONE SECOND PAUSE AT BOTTOM)
3 SETS RFESS SQUATS (REAR FOOT ELEVATED SPLIT SQUATS)
3 SETS SINGLE LEG DEADLIFT
3 SETS SUMO DEADLIFT
3 SETS SHSPU (STRICT HAND STAND PUSH UPS)
COOL DOWN/MOBILITY
OPTIONS
MFA 90
STRENGTH BUILDING WITH REPS OF 5 EACH OR 6,5,4 FOR THREE SETS AND INCRESES IN WEIGHT EACH SET
MFA 180
FAST CARDIO PACED WITH LIGHT WEIGH AND REPS AT 10 PER SET OR EVEN 12,10,8
MFA FREESTYLE
DO REPS AS YOU SEE FIT WITHOUT ANY SET NUMBER
3 SETS SQUAT CLEAN AND JERK
3 SETS OH SQUAT (ONE SECOND PAUSE AT BOTTOM)
3 SETS RFESS SQUATS (REAR FOOT ELEVATED SPLIT SQUATS)
3 SETS SINGLE LEG DEADLIFT
3 SETS SUMO DEADLIFT
3 SETS SHSPU (STRICT HAND STAND PUSH UPS)
COOL DOWN/MOBILITY
OPTIONS
MFA 90
STRENGTH BUILDING WITH REPS OF 5 EACH OR 6,5,4 FOR THREE SETS AND INCRESES IN WEIGHT EACH SET
MFA 180
FAST CARDIO PACED WITH LIGHT WEIGH AND REPS AT 10 PER SET OR EVEN 12,10,8
MFA FREESTYLE
DO REPS AS YOU SEE FIT WITHOUT ANY SET NUMBER
5-16-18
WARM UP
PART ONE, ONE ROUND, SPRINT PACE FOR TIME
3 CHEST TO CHEST WALL CLIMBS
6 TOE TO BARS
9 BURPEE BOX JUMPS 24/20
12 KB SWING 70/53
REST 4-6 MINUTES
PART 2, 2 ROUNDS, STRATEGIC PACE FOR TIME
800M RUN (2 SHORT LAPS)
3 CHEST TO CHEST WALL CLIMBS
6 TOE TO BARS
9 BURPEE BOX JUMPS 24/20
12 KB SWING 70/53
COOL DOWN/MOBILITY
PART ONE, ONE ROUND, SPRINT PACE FOR TIME
3 CHEST TO CHEST WALL CLIMBS
6 TOE TO BARS
9 BURPEE BOX JUMPS 24/20
12 KB SWING 70/53
REST 4-6 MINUTES
PART 2, 2 ROUNDS, STRATEGIC PACE FOR TIME
800M RUN (2 SHORT LAPS)
3 CHEST TO CHEST WALL CLIMBS
6 TOE TO BARS
9 BURPEE BOX JUMPS 24/20
12 KB SWING 70/53
COOL DOWN/MOBILITY
5-13-16
AARON KRZYWIKI PROGRAM HAPPY FRIDAY THE 13TH
ROW 1000M
RUN BIG LOOP
5 CHEST TO CHEST HSPU
13 CLEAN AND JERK 155/105
16 DEADLIFT 225/185
5 BACKWARDS STAIR CRAWL
13 OVER BAR BURPEES
16 T2B PULL UPS
10 JUMPING LUNGES BETWEEN EACH REST DURING AN EXERCISE
C2C HAND STAND PUSH UPS + 3 HSPU DURING EACH C2C REP
ROW 1000M
RUN BIG LOOP
5 CHEST TO CHEST HSPU
13 CLEAN AND JERK 155/105
16 DEADLIFT 225/185
5 BACKWARDS STAIR CRAWL
13 OVER BAR BURPEES
16 T2B PULL UPS
10 JUMPING LUNGES BETWEEN EACH REST DURING AN EXERCISE
C2C HAND STAND PUSH UPS + 3 HSPU DURING EACH C2C REP
5-9-16, 5-10-16, & 5-11-16 BARBELL SHRUGGED
FOR THOSE MFA WHO WANT TO WORK SOMETHING DIFFERENT HERE IS A 3 DAY TEST THEY CAN DO IN PLACE OF REGULAR POSTED MFA
SHRIMP SQUAT R LEG YES OR NO?
SHRIMP SQUAT L LEG YES OR NO?
OH SQUAT MAX
FRONT SQUAT MAX
FRONT RACK RFESS 5 REPS RIGHT LEG FORWARD
FRONT RACK RFESS 5 REPS LEFT LEG FORWARD
STRICT HSPU MAX REPS
DAY 2
STANDING STRICT PRESS
STRICT PULL UP MAX WEIGHT
SINGLE ARM SEATED DUMBELL PRESS AT 40% OF STANDING STRICT PRESS
OTHER ARM....
STRICT PULL UPS MAX REPS
WEIGHTED RING DIP MAX WEIGHT
STRICT RING DIPS MAX REPS
DAY 3
OVERHAND GRIP MAX DEADLIFT
FARMERS CARRY AT 50% OF MAX OVERHAND DEADLIFT EACH HAND IN YARDS
BENCH PRESS MAX
INVERTED STRICT ROWS MAX UNBROKEN REPS
BAR PUSH UPS MAX UNBROKEN REPS
5-11-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
SHORT LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUATS
5 OH PRESS
25 MINUTE AMRAP
SHORT LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUATS
5 OH PRESS
5-10-15 MFA 90 OLY COMPLEX
MFA 90 OLY COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES
3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM
3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM
3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG
3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED
3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES
3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM
3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM
3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG
3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED
3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED
5-4-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
100 DU'S*
50 FULL SIT UPS
80 DU'S*
40 PSH UPS
60 DU'S*
30 OH LUNGES
40 DU'S*
20 PULL UPS
20 DU'S*
10 KB SWINGS
*FOR THOSE STILL LEARNING DOUBLE UNDERS A MINUTE TIME CAP IS ON EACH OF THE 100-20 DU'S SO YOU CAN JUST USE MINUTE TO PRACTICE AND SEE HOW CLOSE YOU GET TO THE RX
25 MINUTE AMRAP
100 DU'S*
50 FULL SIT UPS
80 DU'S*
40 PSH UPS
60 DU'S*
30 OH LUNGES
40 DU'S*
20 PULL UPS
20 DU'S*
10 KB SWINGS
*FOR THOSE STILL LEARNING DOUBLE UNDERS A MINUTE TIME CAP IS ON EACH OF THE 100-20 DU'S SO YOU CAN JUST USE MINUTE TO PRACTICE AND SEE HOW CLOSE YOU GET TO THE RX
5-3-16 MFA FIELD TRIP
BACK AT SUNDIAL FOR A MODIFIED 4-11-16
RUN FROM SUNDIAL PARKING LOT TO TOP OF HILLTOP HILL AND BACK
4 HILL CHARGES ON WAY UP
4 HILL CHARGES ON WAY DOWN
RUN FROM SUNDIAL PARKING LOT TO TOP OF HILLTOP HILL AND BACK
4 HILL CHARGES ON WAY UP
4 HILL CHARGES ON WAY DOWN
5-2-16 MFA 90 SKILL DAY
MFA 90 SKILL DAY
15 MUSCLE UPS (RING/BAR/JUMPING)
15 HSPU (FREE STANDING/WALL/INCLINE CHEST TO WALL)
15 PISTOLS (KB/POP UP/WEIGHTED/FREE STANDING/BANDS/BOX SEAT)
15 TURKISH GET UPS (BARBELL/KB/DB)
15 HIGH BOX JUMPS (INCRESE EVERY X REPS)
15 MINUTES OF X (X IS YOUR OWN SKILL OF CHOICE THAT NEEDS ATTENTION)
15 MUSCLE UPS (RING/BAR/JUMPING)
15 HSPU (FREE STANDING/WALL/INCLINE CHEST TO WALL)
15 PISTOLS (KB/POP UP/WEIGHTED/FREE STANDING/BANDS/BOX SEAT)
15 TURKISH GET UPS (BARBELL/KB/DB)
15 HIGH BOX JUMPS (INCRESE EVERY X REPS)
15 MINUTES OF X (X IS YOUR OWN SKILL OF CHOICE THAT NEEDS ATTENTION)
4-29-16 CELEBRATION
MFA CELEBRATORY DAY WITH PROGRAMER AND MFA ELITE AARON KRZYWIKI BIRTHDAY, FEDERAL PHENOM MIKE DOLL BIRTHDAY AND 16 YEAR WEDDING ANNIVERSARY OF MELISSA AND JOEL FORSETH.
FOR TIME
29 CALORIE ROW
29 SHOULDER TO OVERHEAD 135/95
29 CLEANS 155/105
29 DEADLIFT 225/155
29 CALORIE ROW
NOTES
YOU CAN MIX AND BREAK UP ORDER AS NEEDED, FOR EXAMPLE ONE MIGHT DO 10 REPS OF EACH LIFT, ROW 29 CALORIES, DO 10 MORE REPS OF EACH, ROW ANOTHER 29 CALORIES, THEN FINISH THE GAME WITH 9 MORE REPS OF EACH LIFT
FOR TIME
29 CALORIE ROW
29 SHOULDER TO OVERHEAD 135/95
29 CLEANS 155/105
29 DEADLIFT 225/155
29 CALORIE ROW
NOTES
YOU CAN MIX AND BREAK UP ORDER AS NEEDED, FOR EXAMPLE ONE MIGHT DO 10 REPS OF EACH LIFT, ROW 29 CALORIES, DO 10 MORE REPS OF EACH, ROW ANOTHER 29 CALORIES, THEN FINISH THE GAME WITH 9 MORE REPS OF EACH LIFT
4-27-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
40 YARD SPRINT/SHORT LAP*
2 CHEST TO CHEST WALL CLIMBS
10 PULL UPS
TRIBUTE
10 HR PUSH UPS
2 TURKISH GET UPS
*START BEHIND BUILDING WITH 40 YARD SPRINT AND CONTINUE LAP AROUND BUILDING AFTER 40 YARD SPRINT
25 MINUTE AMRAP
40 YARD SPRINT/SHORT LAP*
2 CHEST TO CHEST WALL CLIMBS
10 PULL UPS
TRIBUTE
10 HR PUSH UPS
2 TURKISH GET UPS
*START BEHIND BUILDING WITH 40 YARD SPRINT AND CONTINUE LAP AROUND BUILDING AFTER 40 YARD SPRINT
4-26-16 MFA BARBELL LEG COMPLEX
MFA 90 BARBELL LEG COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPPED TO 2 WITH A 10-8 FORMAT
3X6 OVERHEAD SQUAT
3X6 FRONT SQUAT
3X6 BACK SQUAT
3X6 SUMO DEADLIFT
3X6 DEADLIFT
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPPED TO 2 WITH A 10-8 FORMAT
3X6 OVERHEAD SQUAT
3X6 FRONT SQUAT
3X6 BACK SQUAT
3X6 SUMO DEADLIFT
3X6 DEADLIFT
4-25-16
30 MINUTE CAP
1/4 MILE RUN
10 WALL BALL
1/4 MILE RUN
20 WALL BALL
1/4 MILE RUN
30 WALL BALL
1/4 MILE RUN
40 WALL BALL
100 FULL SIT UPS
3000 METER ROW
1/4 MILE RUN
10 WALL BALL
1/4 MILE RUN
20 WALL BALL
1/4 MILE RUN
30 WALL BALL
1/4 MILE RUN
40 WALL BALL
100 FULL SIT UPS
3000 METER ROW
4-24-16 FIELD TRIP
PARK AT TOP OF HILLTOP HILL PORTION OF RIVER TRAIL
WARM UP/WALK DOWN TO HILL CHARGE STRIP
RUN LOOP, BACK UP HILLTOP, AND DOWN TO HILL CHARGE STRIP (2 MILES)
10-15 HILL CHARGES
WALK OUT/COOL DOWN
WARM UP/WALK DOWN TO HILL CHARGE STRIP
RUN LOOP, BACK UP HILLTOP, AND DOWN TO HILL CHARGE STRIP (2 MILES)
10-15 HILL CHARGES
WALK OUT/COOL DOWN
TB TRAINING FOR RACE AGAINST THE FEDERAL PHENOM?
MFA TRIPLE JUMP
Mixed Fitness Artist Standout Cameron Keating (Varsity at Trinity High School in Weaverville, Ca) triple jumps at Harrison Stadium in Oroville California
4-22-16
AARON KRZYWIKI REMIX FROM LAST WEEK
300 FT JACOBS LADDER
30 CALORIE ROW
3 ROUNDS
10 CLEANS (HANG OR POWER)
8 THRUSTERS
6 JERKS (REGULAR OR SPLIT)
4 OH SQUATS
ALL WEIGHT STARTS AT 95/65 THEN ADD 10LBS EACH ROUND
300 FT JACOBS LADDER
30 CALORIE ROW
3 ROUNDS
10 CLEANS (HANG OR POWER)
8 THRUSTERS
6 JERKS (REGULAR OR SPLIT)
4 OH SQUATS
ALL WEIGHT STARTS AT 95/65 THEN ADD 10LBS EACH ROUND
4-19-20 MFA 90 OLY COMPLEX
MFA 90 OLY COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES
3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM
3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM
3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG
3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED
3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE
HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION
FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES
3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM
3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM
3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG
3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED
3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED
4-18-16
START AT SUDIAL BRIDGE PARKING LOT
WARM UP
WOD
RUN TO TOP OF HILLTOP HILL AND BACK TO CEMENT HILL CHARGE STRIP
3 HILL CHARGES
RUN TO TOP OF HILTOP HILL AND BACK TO CEMENT HILL CHARGE STRIP
3 HILL CHARGES
RUN BACK TO SUNDIAL BRIDGE PARKING LOT
SCALED
RUN TO TOP OF HILLTOP HILL
3 HILL CHARGES
RUN BACK TO SUNDIAL BRIDGE PARKING LOT
COOL DOWN
MOBILITY
WARM UP
WOD
RUN TO TOP OF HILLTOP HILL AND BACK TO CEMENT HILL CHARGE STRIP
3 HILL CHARGES
RUN TO TOP OF HILTOP HILL AND BACK TO CEMENT HILL CHARGE STRIP
3 HILL CHARGES
RUN BACK TO SUNDIAL BRIDGE PARKING LOT
SCALED
RUN TO TOP OF HILLTOP HILL
3 HILL CHARGES
RUN BACK TO SUNDIAL BRIDGE PARKING LOT
COOL DOWN
MOBILITY
4-15-16
AARON KRZYWIKI PROGRAM
BARBELL AND CARDIO WORK
3 ROUNDS
10 CLEANS (TOUCH GROUND)
8 THRUSTERS
6 JERKS
4 OH SQUATS
ALL WEIGHT STARTS AT 95/65 THEN ADD 10LBS EACH ROUND
CHOOSE ONE EACH ROUND WITH NO REPEATS
RUN BIG LOOP, ROW 50 CALORIES, JL FOR 300FT
BARBELL AND CARDIO WORK
3 ROUNDS
10 CLEANS (TOUCH GROUND)
8 THRUSTERS
6 JERKS
4 OH SQUATS
ALL WEIGHT STARTS AT 95/65 THEN ADD 10LBS EACH ROUND
CHOOSE ONE EACH ROUND WITH NO REPEATS
RUN BIG LOOP, ROW 50 CALORIES, JL FOR 300FT
4-13-15
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
SHORT LAP
2 CHEST TO CHEST
10 PULL UPS
10 HUERTA SLIDES
10 PUSH UP TO CRAB
10 GHD
25 MINUTE AMRAP
SHORT LAP
2 CHEST TO CHEST
10 PULL UPS
10 HUERTA SLIDES
10 PUSH UP TO CRAB
10 GHD
4-11-16
MODIFIED OPEN WOD 16.2
50 DOUBLE UNDERS
25 TOE TO BARS
15 SQUAT CLEAN
.50 MILE RUN (2 SHORT LAPS)
15 SQUAT CLEAN
25 TOE TO BARS
50 DOUBLE UNDERS
NOTES:
GAME WEIGHT WAS 135/85 FIRST ROUND THEN WENT UP SO THERE IS NO RX FOR THIS MODIFIED WOD. THERE WAS NO INTENTION OF MFA GOING UP FOR SECOND SET OF 15 SQUAT CLEANS EITHER. WOD IS DESIGNED WITH 15-20 MINUTES IN MIND SO USE ACCORDING WEIGHT. ALSO, OPTION TO BRING LOADED BAR OUT BACK COULD WORK IN YOUR FAVOR AS ABILITY TO DROP WEIGHT WOULD BE ALLOWED.
50 DOUBLE UNDERS
25 TOE TO BARS
15 SQUAT CLEAN
.50 MILE RUN (2 SHORT LAPS)
15 SQUAT CLEAN
25 TOE TO BARS
50 DOUBLE UNDERS
NOTES:
GAME WEIGHT WAS 135/85 FIRST ROUND THEN WENT UP SO THERE IS NO RX FOR THIS MODIFIED WOD. THERE WAS NO INTENTION OF MFA GOING UP FOR SECOND SET OF 15 SQUAT CLEANS EITHER. WOD IS DESIGNED WITH 15-20 MINUTES IN MIND SO USE ACCORDING WEIGHT. ALSO, OPTION TO BRING LOADED BAR OUT BACK COULD WORK IN YOUR FAVOR AS ABILITY TO DROP WEIGHT WOULD BE ALLOWED.
4-8-16
AARON KRZYWIKI PROGRAM
WARM UP
ROUND 1
3 40 YARD SLED PUSH 2/1 PLATE
20 DEADLIFT 185/155
25 GHD
10 STAIR RUNS
ROUND 2 (DOUBLE THE REPS OF ROUND 1)
6 40 YARD SLED PUSH 2/1 PLATE
40 DEADLIFT 185/155
50 GHD
20 STAIR RUNS
WARM UP
ROUND 1
3 40 YARD SLED PUSH 2/1 PLATE
20 DEADLIFT 185/155
25 GHD
10 STAIR RUNS
ROUND 2 (DOUBLE THE REPS OF ROUND 1)
6 40 YARD SLED PUSH 2/1 PLATE
40 DEADLIFT 185/155
50 GHD
20 STAIR RUNS
Shasta Community Accupuncture
As a Mixed Fitness Artist there are many ways to work recovery into your fitness. One method we have added on and off for the last 6 months is with acupuncture. We are fortunate to have Shasta Community Acupuncture here in Redding. J.P. and Jean are well schooled and passionate about their practice. Stop by any of the 5 days a week they are open and see the benefits it will have on you.
2539 Victor Ave.
Redding, CA 96002
530-710-9703
Redding, CA 96002
530-710-9703
4-6-16
RON DEMAAGD PROGRAM REVISIT FROM OUR 11-22-13 THAT IS A 9-28-12 REMIX
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
EVERYDAY FITNESS TRAINER SARAH ELLIS DID THIS WOD BACK IN SEPT 2012 AND EARNED HER MFA T-SHIRT
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
EVERYDAY FITNESS TRAINER SARAH ELLIS DID THIS WOD BACK IN SEPT 2012 AND EARNED HER MFA T-SHIRT
4-4-16
MODIFIED OPEN WOD 16.1
RUN BIG LOOP AROUND GYM (1/3 MILE)
8 OH WALKING LUNGES
8 OVER BAR BURPEES
8 OH WALKING LUNGES
8 CHEST TO BAR PULL UPS
RUN BIG LOOP AROUND GYM (1/3 MILE)
8 OH WALKING LUNGES
8 OVER BAR BURPEES
8 OH WALKING LUNGES
8 CHEST TO BAR PULL UPS
RUN BIG LOOP AROUND GYM (1/3 MILE)
RUN BIG LOOP AROUND GYM (1/3 MILE)
8 OH WALKING LUNGES
8 OVER BAR BURPEES
8 OH WALKING LUNGES
8 CHEST TO BAR PULL UPS
RUN BIG LOOP AROUND GYM (1/3 MILE)
8 OH WALKING LUNGES
8 OVER BAR BURPEES
8 OH WALKING LUNGES
8 CHEST TO BAR PULL UPS
RUN BIG LOOP AROUND GYM (1/3 MILE)
4-1-16
AARON KRZYWIKI PROGRAM
WARM UP
200 DOUBLE UNDERS
20-40YD-20-40YD
BODY SQUATS/SLED PUSH/BODY SQUATS/SLED PUSH 90LB
20-40-20-40
PULL UPS/SIT UPS
#3 60YD SPRINTS
WARM UP
200 DOUBLE UNDERS
20-40YD-20-40YD
BODY SQUATS/SLED PUSH/BODY SQUATS/SLED PUSH 90LB
20-40-20-40
PULL UPS/SIT UPS
#3 60YD SPRINTS
3-31-16
KELLY HUFFORD BONUS PROGRAM
3000M ROW
10 GHD WITH 10LB PLATE
30 BACK SQUATS 95/65
2000M ROW
10 GHD WITH 10LB PLATE
20 BACK SQUATS 115/75
1000M ROW
10 GHD WITH 10LB PLATE
10 BACK SQUATS 135/95
500 METER ROW PENALTY FOR ANY BREAKING UP OF SQUATS
3000M ROW
10 GHD WITH 10LB PLATE
30 BACK SQUATS 95/65
2000M ROW
10 GHD WITH 10LB PLATE
20 BACK SQUATS 115/75
1000M ROW
10 GHD WITH 10LB PLATE
10 BACK SQUATS 135/95
500 METER ROW PENALTY FOR ANY BREAKING UP OF SQUATS
3-30-16
RON DEMAAGD PROGRAM MFA REVISIT OF 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
2O PULL UPS
TRIBUTES
10 DOUBLE UNDERS
10 GROUND TO OVERHEAD
TRIBUTES
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
3-25-16
FINAL CROSSFIT OPEN WORKOUT 16.5
21-18-15-12-9-6-3
THRUSTERS 95/65
BAR FACING BURPEES
SCALED
21-18-15-12-9-6-3
THRUSTERS 65/45
BAR FACING BURPEES
FOR THOSE WHO DID ALL 5 WEEKS, CONGRATULATIONS. TAKE A WEEK OFF OR HAVE A LIGHT WEEK THEN RESUME YOUR MFA TRAINING.
AARON KRZYWIKI PROGRAM OPTIONAL WOD
400 JACOBS LADDER
10 OH PLATE KNEEL DOWN/UPS 45/35
40 GHD
60 YARD SLED PUSH 2/1
60 YARD SPRINT
1200M ROW
10 OH PLATE KNEED DOWNS
40 PUL UPS
60 YARD SLED PUSH
60 YARD SPRINT
200 DOUBLE UNDERS
10 OH PLATE KNEEL DOWNS
40 HR PUSH UPS
60 YARD SLED PUSH
60 YARD SPRINT
21-18-15-12-9-6-3
THRUSTERS 95/65
BAR FACING BURPEES
SCALED
21-18-15-12-9-6-3
THRUSTERS 65/45
BAR FACING BURPEES
FOR THOSE WHO DID ALL 5 WEEKS, CONGRATULATIONS. TAKE A WEEK OFF OR HAVE A LIGHT WEEK THEN RESUME YOUR MFA TRAINING.
AARON KRZYWIKI PROGRAM OPTIONAL WOD
400 JACOBS LADDER
10 OH PLATE KNEEL DOWN/UPS 45/35
40 GHD
60 YARD SLED PUSH 2/1
60 YARD SPRINT
1200M ROW
10 OH PLATE KNEED DOWNS
40 PUL UPS
60 YARD SLED PUSH
60 YARD SPRINT
200 DOUBLE UNDERS
10 OH PLATE KNEEL DOWNS
40 HR PUSH UPS
60 YARD SLED PUSH
60 YARD SPRINT
3-23-6
RON DEMAAGD PROGRAM
REVISIT OF PAST MFA WOD
ANY ORDER, BREAK UP AS NEDED
30 GOBLET SQUATS
30 FUL SIT UPS
30 HR PUSH UPS
30 PULL UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
300 DOUBLE UNDERS
REVISIT OF PAST MFA WOD
ANY ORDER, BREAK UP AS NEDED
30 GOBLET SQUATS
30 FUL SIT UPS
30 HR PUSH UPS
30 PULL UPS
30 OH LUNGES
30 TWISTERS
30 KB SWINGS
300 DOUBLE UNDERS
3-18-16
CROSSFIT OPEN 16.4
13 MINUTE AMRAP
55 DEADLIFT 225/155
55 WALL BALL
55 CAL ROW
55 HSPU
OR
AARON KRZYWIKI PROGRAM
SQUATTTTTTTSS!!!
DO LIKE 20O OF THEM
20 BACK 95/65
10 FRONT 95/65
20 OH 95/65
15 BACK 115/85
10 FRONT 115/85
40 BODY SQUATS (5 ROPE CLIMB IF NOT DONE UNBROKEN)
20 BACK 95/65
30 GOBLET 44/35
20 ONE HANDED KB OH (10 EACH HAND)
15 PISTOLS OR 15 BODY SQUAT BURPEES
ENJOY!
13 MINUTE AMRAP
55 DEADLIFT 225/155
55 WALL BALL
55 CAL ROW
55 HSPU
OR
AARON KRZYWIKI PROGRAM
SQUATTTTTTTSS!!!
DO LIKE 20O OF THEM
20 BACK 95/65
10 FRONT 95/65
20 OH 95/65
15 BACK 115/85
10 FRONT 115/85
40 BODY SQUATS (5 ROPE CLIMB IF NOT DONE UNBROKEN)
20 BACK 95/65
30 GOBLET 44/35
20 ONE HANDED KB OH (10 EACH HAND)
15 PISTOLS OR 15 BODY SQUAT BURPEES
ENJOY!
3-17-16
KELLY HUFFORD PROGRAM
WARM UP
80 WALKING LUNGES
200 DOUBLE UNDERS
80 BODY SQUATS
200 DOUBLE UNDERS
FOR TIME
20 FORWARD LUNGES 95lbs
100 DOUBLE UNDERS
40 BACK SQUAT 95lbs
100 DOUBLE UNDERS
WARM UP
80 WALKING LUNGES
200 DOUBLE UNDERS
80 BODY SQUATS
200 DOUBLE UNDERS
FOR TIME
20 FORWARD LUNGES 95lbs
100 DOUBLE UNDERS
40 BACK SQUAT 95lbs
100 DOUBLE UNDERS
3-16-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
10-2 ARMS
5 PUSH PRESS
10 PULL UPS
15 CHEST TO BAR
20 HR PUSH UPS
25 FULL SIT UPS
50 DU'S
25 MINUTE AMRAP
10-2 ARMS
5 PUSH PRESS
10 PULL UPS
15 CHEST TO BAR
20 HR PUSH UPS
25 FULL SIT UPS
50 DU'S
3-14-16
KEVIN PENLAND PROGRAM
FOR TIME
10-1 DEADLIFT WITH BODYWEIGHT
100-10 DOUBLE UNDERS*
10 TOE TO BARS
*50-10 (50,40,30,20,10) DOUBLE UNDERS MUST GO UNBROKEN TO COUNT
FOR TIME
10-1 DEADLIFT WITH BODYWEIGHT
100-10 DOUBLE UNDERS*
10 TOE TO BARS
*50-10 (50,40,30,20,10) DOUBLE UNDERS MUST GO UNBROKEN TO COUNT
Sleep Repair Kit Seminar
On Saturday March 5th Joel and Melissa went to NorCal Strength and Conditioning for the Sleep Repair Kit Seminar 2.0 led by Michael "Joe" O'Leary. This was a 3 hour seminar inside of the main floor of their fitness center in front of a huge white board. Chairs were offered, along with the option to stand or stretch during the 3 hours. I don't want to give away all that Joe discussed but we learned some valuable tips that we had previously not known going in. The whole "Sleep Cascade" or ritual in the evenings before sleep, lighting, meal placement before sleep, ideal temperature, sounds, supplements, damage control for nights you don't get quality sleep was all very informative. The knowledge of Joe having us all build our own individual 24 hour clock to help with not only our sleep but our wake up, diet, and training was very beneficial as well. There was a lot of information to absorb but I feel it was worth our drive and time and encourage any of our Mixed Fitness Artists to attend if given the opportunity. Click on link below for NorCal's website and other info.
3-11-16
16.3 OPEN WOD
OPTIONAL
AARON KRZYWIKI PROGRAM
10 WALKING LUNGES BETWEEN EACH EXERCISE
PART 1
2000M ROW
20 CLEANS (5-5-5-5 +LBS EACH SET)
30 HR PUSH UPS
20 WALL BALL
PART 2
200FT JACOBS LADDER
20 OH PRESS (5-5-5-5 +LBS EACH SET)
30 GHD
20 BODY SQUATS WITH 2 SECOND PAUSE AT BOTTOM
7 MINUTE AMRAP
10 SNATCH 75/55
3 BAR MUSCLE UPS
OR
16.3 OPEN WOD SCALED
7 MINUTE AMRAP
10 POWER SNATCH 45/35
5 JUMPING CHEST TO BAR PULL UPS
AARON KRZYWIKI PROGRAM
10 WALKING LUNGES BETWEEN EACH EXERCISE
PART 1
2000M ROW
20 CLEANS (5-5-5-5 +LBS EACH SET)
30 HR PUSH UPS
20 WALL BALL
PART 2
200FT JACOBS LADDER
20 OH PRESS (5-5-5-5 +LBS EACH SET)
30 GHD
20 BODY SQUATS WITH 2 SECOND PAUSE AT BOTTOM
3-10-16
KELLY HUFFORD PROGRAM
3 ROUNDS
100 METER SPRINT
10 PUSH UP TO CRAB POSITION
15 SIT UPS
10 THRUSTERS @ 65lbs
100 FT JABOS LADDER SPRINT (90-125PACE)
THEN ACTIVE RECOVERY....
300 METER ROW
30 HR PUSH UPS
45 SIT UPS
30 THRUSTERS @ BARE BAR 45lbs
300 FT JACOBS LADDER (RELAXED PACE)
3 ROUNDS
100 METER SPRINT
10 PUSH UP TO CRAB POSITION
15 SIT UPS
10 THRUSTERS @ 65lbs
100 FT JABOS LADDER SPRINT (90-125PACE)
THEN ACTIVE RECOVERY....
300 METER ROW
30 HR PUSH UPS
45 SIT UPS
30 THRUSTERS @ BARE BAR 45lbs
300 FT JACOBS LADDER (RELAXED PACE)
3-9-16
RON DEMAAGD PROGRAM
40 DU'S
20 LESNER PU'S
20 CHEST TO BAR
20 TWISTERS
15 WALL BALLS
15 HR PU'S
15 T BAR ROWS
15 FULL SIT UPS
10 STAIR RUNS
10 PULL UPS
10 DIPS
10 GHD'S
BONUS
40 DU'S
15 WALL BALL
10 STAIR RUNS
40 DU'S
20 LESNER PU'S
20 CHEST TO BAR
20 TWISTERS
15 WALL BALLS
15 HR PU'S
15 T BAR ROWS
15 FULL SIT UPS
10 STAIR RUNS
10 PULL UPS
10 DIPS
10 GHD'S
BONUS
40 DU'S
15 WALL BALL
10 STAIR RUNS
3-8-16
KP PROGRAM COMBINING LIFTS AND 2 CROSSFIT WOD'S
FREE LIFT
THEN, FOR TIME
HELEN 3 ROUNDS
1 SHORT LAP AROUD GYM
21 KB SWING
12 PULL UPS
REST
THEN, FOR TIME
ANNIE
50 DOUBLE UNDERS
50 FULL SIT UPS
40,40,30,30,20,20,10,10
FREE LIFT
THEN, FOR TIME
HELEN 3 ROUNDS
1 SHORT LAP AROUD GYM
21 KB SWING
12 PULL UPS
REST
THEN, FOR TIME
ANNIE
50 DOUBLE UNDERS
50 FULL SIT UPS
40,40,30,30,20,20,10,10
3-7-16
KP PROGRAM IS A MODIFIED CROSSFIT 160202
5-4-3-2-1 SQUAT SNATCH
10-10-10 DEADLIFT
THEN FOR TIME...
9 BAR MUSCLE UPS / 3 WOMEN
21 PUSH JERKS 115/85
7 BAR MUSCLE UPS / 2 WOMEN
15 PUSH JERKS 115/85
5 BAR MUSCLE UPS / 1 WOMEN
9 PUSH JERKS 115/85
5-4-3-2-1 SQUAT SNATCH
10-10-10 DEADLIFT
THEN FOR TIME...
9 BAR MUSCLE UPS / 3 WOMEN
21 PUSH JERKS 115/85
7 BAR MUSCLE UPS / 2 WOMEN
15 PUSH JERKS 115/85
5 BAR MUSCLE UPS / 1 WOMEN
9 PUSH JERKS 115/85
3-2-16
RON DEMAAGD PROGAM
25 MINUTE AMRAP
40 DOUBLE UNDERS
20 FULL SIT UPS
15 HR PUSH UPS
10 PULL UPS
5 THRUSTERSS
1 BACKWARDS STAIR CLIMB
25 MINUTE AMRAP
40 DOUBLE UNDERS
20 FULL SIT UPS
15 HR PUSH UPS
10 PULL UPS
5 THRUSTERSS
1 BACKWARDS STAIR CLIMB
30 DAY DIET CHALLENGE
THE QUADRENNIAL E-DUB LEAP DAY DIET CHALLENGE WILL BEGIN 2-29-16 FOR THOSE INTERESTED. ITS A PALEO BASED DIET ON A 90/10 RATIO. PALEO MEALS WILL BE 90% WITH 10% OF MEALS BEING OPEN. LAST LEAP DAY WE HAD A FEW MFA DABBLE IN A 30 DAY MODIFIED PALEO DIET AND THE RESULTS WERE IMPRESSIVE. IMGAINE THE POTENTIAL MIXING THIS DIET ALONG WITH YOUR MFA TRAINING....
2-26-16
AARON KRZYWIKI PROGRAM OR CROSSFIT OPEN 16.1.... OR BOTH?
AK PROGRAMS WILL BE AVAIL FOR ANY TIME FRIDAY THROUGH MONDAY AND YOU CAN PICK WHAT DAY, FRIDAY OR MONDAY TO DO THE OPEN WOD FOR THE WEEK AND AARONS. THEREFORE, YOU WILL ONLY BE SEEING 2 MFA WODS PER WEEK POSTED UNTIL THE OPEN ENDS.
AARON KRZYWIKI PROGRAM
300 FT JACOBS LADDER
4 ROUNDS
20 WALL BALL
10 PULL UPS
10 KB SWING
40,60,80,100 YARD SLED PUSH 1 PLATE
AK PROGRAMS WILL BE AVAIL FOR ANY TIME FRIDAY THROUGH MONDAY AND YOU CAN PICK WHAT DAY, FRIDAY OR MONDAY TO DO THE OPEN WOD FOR THE WEEK AND AARONS. THEREFORE, YOU WILL ONLY BE SEEING 2 MFA WODS PER WEEK POSTED UNTIL THE OPEN ENDS.
AARON KRZYWIKI PROGRAM
300 FT JACOBS LADDER
4 ROUNDS
20 WALL BALL
10 PULL UPS
10 KB SWING
40,60,80,100 YARD SLED PUSH 1 PLATE
CROSSFIT OPEN 16.1 WOD
PREDICTION AND PRACTICE FOR THE CROSSFIT OPEN 16.1
FOR TIME
15 SNATCH 75/55
20 FRONT SQUAT 95/75
50 DEADLIFT 115/95
20 FRONT SQUAT 95/75
15 SNATCH 75/55
2016 CROSSFIT OPEN WEIGHT WOULD BE SNATCH 95/75, FRONT SQUAT 135/95, AND DEADLIFT 185/135
FOR TIME
15 SNATCH 75/55
20 FRONT SQUAT 95/75
50 DEADLIFT 115/95
20 FRONT SQUAT 95/75
15 SNATCH 75/55
2016 CROSSFIT OPEN WEIGHT WOULD BE SNATCH 95/75, FRONT SQUAT 135/95, AND DEADLIFT 185/135
2-24-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
1 SHORT LAP
5 DEAD LIFT
5 HANG CLEANS
5 FRONT SQUATS
5 OH PRESS
15 FULL SIT UPS
NOTE
SAME BAR LOAD AND BAR REMAINS IN HANDS FOR ALL 20 OF LIFTS REPS
25 MINUTE AMRAP
1 SHORT LAP
5 DEAD LIFT
5 HANG CLEANS
5 FRONT SQUATS
5 OH PRESS
15 FULL SIT UPS
NOTE
SAME BAR LOAD AND BAR REMAINS IN HANDS FOR ALL 20 OF LIFTS REPS
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
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
2-12-16 & 2-19-16
AARON KRZYWIKI PROGRAM
NOTE
WHATEVER ONE YOU CHOSE LAST WEEK FOR 2-12-16 THE OTHER ONE WILL NOW BE DONE. FOR THOSE WHO MISSED 2-12-16 THEN LOOKS LIKE YOU WILL BE DOING BOTH BACK TO BACK LIKE THE MFA ELITE DUO AARON KRZYWIKI AND KEVIN PENLAND DID
2 ROUNDS, SECOND ROUND YOU DOUBLE THE REPS (10,24,24,30,4)
5 CHEST TO CHEST
12 PULL UPS
12 GOBLET SQUATS
15 GHD
2 40 YARD SLED PUSH 1 PLATE
OR
90 WALL BALL
50 PULL UPS
20 HEAVY CLEANS 185/135
NOTE
WHATEVER ONE YOU CHOSE FOR 2-12-16 THE OTHER ONE WILL THEN BE DONE ON THE FOLLOWIN FRIDAY FOR 2-19-16 WOD
NOTE
WHATEVER ONE YOU CHOSE LAST WEEK FOR 2-12-16 THE OTHER ONE WILL NOW BE DONE. FOR THOSE WHO MISSED 2-12-16 THEN LOOKS LIKE YOU WILL BE DOING BOTH BACK TO BACK LIKE THE MFA ELITE DUO AARON KRZYWIKI AND KEVIN PENLAND DID
2 ROUNDS, SECOND ROUND YOU DOUBLE THE REPS (10,24,24,30,4)
5 CHEST TO CHEST
12 PULL UPS
12 GOBLET SQUATS
15 GHD
2 40 YARD SLED PUSH 1 PLATE
OR
90 WALL BALL
50 PULL UPS
20 HEAVY CLEANS 185/135
NOTE
WHATEVER ONE YOU CHOSE FOR 2-12-16 THE OTHER ONE WILL THEN BE DONE ON THE FOLLOWIN FRIDAY FOR 2-19-16 WOD
2-17-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
100 DU'S (OR 3 MINUTES OF PRACTCE)
1 CHEST TO CHEST
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL
25 MINUTE AMRAP
100 DU'S (OR 3 MINUTES OF PRACTCE)
1 CHEST TO CHEST
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL
2-15-16
KP PROGRAM IS A MODIFIED CROSSFIT 160208
3 ROUNDS WITH 4 MINUTES REST BETWEEN ROUNDS
00:00-03:00 SHORT LAP THEN DOUBLE UNDERS
03:00-04:00 DUMBELL PUSH PRESS OR PUSH JERKS
04:00-05:00 PULL UPS
05:00-06:00 DUMBELL HANG SQUAT CLEANS
NOTE
KEEP TRACK OF REPS PER MOVEMENT
3 ROUNDS WITH 4 MINUTES REST BETWEEN ROUNDS
00:00-03:00 SHORT LAP THEN DOUBLE UNDERS
03:00-04:00 DUMBELL PUSH PRESS OR PUSH JERKS
04:00-05:00 PULL UPS
05:00-06:00 DUMBELL HANG SQUAT CLEANS
NOTE
KEEP TRACK OF REPS PER MOVEMENT
2-10-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
1 SHORT LAP
10 PUSH UP TO CRAB
5 BURPEE SLED SHOVES
5 MAN MAKERS (ERIC AKA E-DUB WILL DEMO)
1 TRIBUTE
25 MINUTE AMRAP
1 SHORT LAP
10 PUSH UP TO CRAB
5 BURPEE SLED SHOVES
5 MAN MAKERS (ERIC AKA E-DUB WILL DEMO)
1 TRIBUTE
2-8-16
SKILL/PRACTICE
4 MINUTES SOTTS PRESS4 ROUNDS WITH 16 MINUTE TIME CAP****
2 BACKWARDS STAIR CRAWLS
8 CLEAN AND JERK
20 FULL SIT UPS
16,12,8,4 BOX JUMPS
**** FOR ALTERNATE VERSION YOU CAN SCRAP THE TIME CAP AND INCREASE CLEAN AND JERK WEIGHT ALONG WITH INCRESING BOX JUMP HEIGHT
2-5-16
AARON KRZYWIKI PROGRAM
WARM UP 2 ROUNDS
20 HR PUSH UPS
40 BODY SQUATS (GET LOW!)
WOD
20 OH SQUATS WITH PAUSE AT BOTTOM 95/65
25 PULL UPS
25 OH PRESS 95/65 OR MORE
30 GHD
35 OH PLATE LUNGE 45LB
35 SIT UPS
1000M ROW
WARM UP 2 ROUNDS
20 HR PUSH UPS
40 BODY SQUATS (GET LOW!)
WOD
20 OH SQUATS WITH PAUSE AT BOTTOM 95/65
25 PULL UPS
25 OH PRESS 95/65 OR MORE
30 GHD
35 OH PLATE LUNGE 45LB
35 SIT UPS
1000M ROW
2-3-2016
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS
25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS
2-1-16
3 MINUTES SKILL/PRACTICE
5 MINUTES TURKISH GET UPS
1 ROUND, REST AS NEEDED BETWEEN 2-1-2016
2 TURKISH GET UPS
1 MINUTE DOUBLE UNDERS
2016 METER ROW
SCORE IS TIME TO DO 2016M ROW-TOTAL DU'S-TOTAL #'S OF TGU'S
EXAMPLE 10 MINUTE ROW - 124 DOUBLE UNDERS (124 SECONDS) - 2 REPS OF TURKISH GET UPS WITH #70 KETTLEBELL (140 SECONDS) FOR A 5:36 MINUTE TOTAL SCORE
5 MINUTES TURKISH GET UPS
1 ROUND, REST AS NEEDED BETWEEN 2-1-2016
2 TURKISH GET UPS
1 MINUTE DOUBLE UNDERS
2016 METER ROW
SCORE IS TIME TO DO 2016M ROW-TOTAL DU'S-TOTAL #'S OF TGU'S
EXAMPLE 10 MINUTE ROW - 124 DOUBLE UNDERS (124 SECONDS) - 2 REPS OF TURKISH GET UPS WITH #70 KETTLEBELL (140 SECONDS) FOR A 5:36 MINUTE TOTAL SCORE
"WHERE YOU AT FROG FUEL"
NICK DIAZ VOICE
1-29-16
AARON KRZYWIKI PROGRAM
400 JACOBS LADDER
200 DOUBLE UNDERS OR 4 MIN OF PRACTICE
100 CALORIE ROW
40 T2B
40 WALL BALL
COPLETE IN ANY ORDER, MUST DO 40 BODY SQUATS BETWEEN EACH EXERCISE....
400 JACOBS LADDER
200 DOUBLE UNDERS OR 4 MIN OF PRACTICE
100 CALORIE ROW
40 T2B
40 WALL BALL
COPLETE IN ANY ORDER, MUST DO 40 BODY SQUATS BETWEEN EACH EXERCISE....
1-27-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
4 MINUTE CARDIO
10 WALL BALLS
10 PUSH UPS
10-2 ARMS
10 GHD'S
25 MINUTE AMRAP
4 MINUTE CARDIO
10 WALL BALLS
10 PUSH UPS
10-2 ARMS
10 GHD'S
1-25-15
2 ROUNDS FOR TIME
16 TOE TO BARS
SCORE IS TOTAL TIME TO FINISH MINUS THE ROPE CLIMB
1 MINUTE ROPE CLIMB (EACH CLIMB WORTH 30 SECONDS OFF)
25 THRUSTERS (4 WEIGHT DIVISIONS 95/75/65/55)
20 FULL SIT UPS16 TOE TO BARS
SCORE IS TOTAL TIME TO FINISH MINUS THE ROPE CLIMB
1-22-16
AARON KRZYWIKI PROGRAM
ROW FIRST PERSON TO 8000M
SECOND PERSON TO 8500M
THIRD PERSON TO 9000M
AND SO ON....
GIRLS
7000M, 7500M, 8000M....
GUYS FIRST STAGE AT 11:30
GIRLS START AT 12:10-12:20
ROW FIRST PERSON TO 8000M
SECOND PERSON TO 8500M
THIRD PERSON TO 9000M
AND SO ON....
GIRLS
7000M, 7500M, 8000M....
GUYS FIRST STAGE AT 11:30
GIRLS START AT 12:10-12:20
1-20-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
40 DU'S
20 HR PUSH UPS
20 CHEST TO BAR
20 FULL SIT UPS
15 WALL BALLS
15 PUSH UP TP CRAB
15 BENT OVER ROWS
15 TWISTERS
5 STAIR RUNS
10 DIPS
10 PULL UPS
10 GHD'S
25 MINUTE AMRAP
40 DU'S
20 HR PUSH UPS
20 CHEST TO BAR
20 FULL SIT UPS
15 WALL BALLS
15 PUSH UP TP CRAB
15 BENT OVER ROWS
15 TWISTERS
5 STAIR RUNS
10 DIPS
10 PULL UPS
10 GHD'S
1-18-16
KELLY HUFFORD INSPIRED
2016-18-01
TWO ROUNDS
2016M ROW
18 OH WALKING LUNGES
1 MINUTE OVER BAR BURPEES
SCORE IS TOTAL TIME TO DO TWO ROUNDS MINUS THE BURPEES DONE IN THE (2) 1 MINUTE OVER BAR BURPEES (BURPEES COUNT AS 10 SECONDS EACH OFF TOTAL TIME)
1-15-16
AARON KRZYWIKI PROGRAM
WARM UP
30 GHD
30 HR PUSH UPS
10 STAIR RUNS
20 PULL UPS
5 ROPE CLIMB, 30 WALL BALL, OR 40 YARD SLED PUSH PENALTY FOR DOWNED BAR
135/95
30 CLEANS
20 OH PRESS
30 SQUATS
WARM UP
30 GHD
30 HR PUSH UPS
10 STAIR RUNS
20 PULL UPS
5 ROPE CLIMB, 30 WALL BALL, OR 40 YARD SLED PUSH PENALTY FOR DOWNED BAR
135/95
30 CLEANS
20 OH PRESS
30 SQUATS
1-13-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP ADD 1 REP PER ROUND
1 C2C
5 PULL UPS
5 BOX JUMPS
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
25 MINUTE AMRAP ADD 1 REP PER ROUND
1 C2C
5 PULL UPS
5 BOX JUMPS
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
1-8-16
AARON KRZYWIKI PROGRAM
300 JACOBS LADDER WARM UP
50 WALL BALL
20 PULL UPS
25 GHD
40 WALL BALL
15 PULL UPS
100 DOUBLE UNDERS
30 WALL BALL
10 PULL UPS
25 OH LUNGES 95/65
300 JACOBS LADDER WARM UP
50 WALL BALL
20 PULL UPS
25 GHD
40 WALL BALL
15 PULL UPS
100 DOUBLE UNDERS
30 WALL BALL
10 PULL UPS
25 OH LUNGES 95/65
1-6-16
RON DEMAAGD PROGRAM
10 FRONT SQUATS
10 PULL UPS
10 HR PUSH UPS
10 GHD'S
5 STAIR RUNS
8,8,8,8,5
6,6,6,6,5
4,4,4,4,5
2,2,2,2,5
10 FRONT SQUATS
10 PULL UPS
10 HR PUSH UPS
10 GHD'S
5 STAIR RUNS
8,8,8,8,5
6,6,6,6,5
4,4,4,4,5
2,2,2,2,5
1-4-16
SKILL/PRACTICE
3 MINUTE BAR PULL OVER
16 MINUTE AMRAP
1 MINUTE DOUBLE UNDERS
4 SQUAT CLEAN, 4 SPLIT JERK (SAME BAR LOAD)
20 FULL SIT UPS
16 HR PUSH UPS
3 MINUTE BAR PULL OVER
16 MINUTE AMRAP
1 MINUTE DOUBLE UNDERS
4 SQUAT CLEAN, 4 SPLIT JERK (SAME BAR LOAD)
20 FULL SIT UPS
16 HR PUSH UPS
2016
HAPPY NEW YEAR MFA
MAY 2016 BRING YOU FORWARD MOVEMENT IN YOUR ATHLETICISM, BALANCE, CARDIO, DRIVE, ENERGY, GOALS, HEALTH, INSIGHT, JOY, KNOWLEDGE, LIFE, MOBILITY, NUTRITION, ONENESS, PLEASURE, QUALITY, RECOVERY, STRENGTH, TRANSFORMATION, UNDERSTANDING, VITALITY, AND WHATEVER ELSE YOU FOCUS ON
MFA MEETS 11:30-1:30 MONDAY, WEDNESDAY, AND FRIDAY IN THE ARENA AT EVERYDAY FITNESS
NO CHARGE AS THIS IS A FREE PUBLIC SERVICE FOR GYM MEMBERS
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| MIKE DOLL PHOTOGRAPHY |
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| MICHELLE DOLL PHOTOGRAPHY |
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| MIKE DOLL PHOTOGRAPHY |
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