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
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
Subscribe to:
Posts (Atom)