50 (FIVE O) REPS OF EACH, ANY ORDER
WALL BALL
PULL UPS
KB SWINGS
PUSH UP TO CRAB
GHD OR WEIGHTED SIT UPS
DEADLIFT
BURPEES
12-27-17
GET LAST WORK OUT IN WITH MFA AUSTIN LOBSINGER BEFORE HE HEADS OUT FOR 6 MONTHS IN THE ACADEMY. WE WISH HIM CONTINUED SUCCESS.
12-22-17
FRIDAY BONUS WE TAKE IT BACK 1397 DAYS TO 2-24-14
WARM UP
STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS
MUSCLE UP
HSPU
METCON
2 ROUNDS FOR TIME
10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE
CORE
MAX PLANK IMMEDIATLY AFTER FINISHING METCON
COOL DOWN AND MOBILITY
WARM UP
STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS
MUSCLE UP
HSPU
METCON
2 ROUNDS FOR TIME
10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE
CORE
MAX PLANK IMMEDIATLY AFTER FINISHING METCON
COOL DOWN AND MOBILITY
12-20-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
5 STAIR RUNS
10 GOBLET SQUATS
10 LESNAR PUSH UPS
10 WEIGHTED LUNGES
10 CLEANS
1 TRIBUTE
26 MINUTE AMRAP
5 STAIR RUNS
10 GOBLET SQUATS
10 LESNAR PUSH UPS
10 WEIGHTED LUNGES
10 CLEANS
1 TRIBUTE
HAPPY BIRTHDAY LORI FORSETH!!!!
OCCASIONAL MFA CAMEO APPEARANCES, LIKE HERE IN VIDEO SETTING RECORD FOR ONLY FEMALE MFA TO DO RING MUSCLE UPS AND AGAIN WITH RINGS X 2.
12-19-17
E-DUB PRODUCTIONS
26 MINUTE AMRAP
4 MINUTES CARDIO
20 SHOULDER TO OVERHEAD
15 BODY SQUATS
10 ONE ARM SNATCHES
4 TURKISH GET UPS
1 MINUTE BAR HANG (STAIR RUNS EVERY TIME YOU DROP FROM BAR)
10 MINUTE MOBILITY
26 MINUTE AMRAP
4 MINUTES CARDIO
20 SHOULDER TO OVERHEAD
15 BODY SQUATS
10 ONE ARM SNATCHES
4 TURKISH GET UPS
1 MINUTE BAR HANG (STAIR RUNS EVERY TIME YOU DROP FROM BAR)
10 MINUTE MOBILITY
12-18-17
LAST MONDAY WOD FOR 2017
5-10-15-10-5 REPS OF EACH
STRICT PULL UPS
KB SWINGS
STRICT GHD SIT UPS
BURPEES
STRICT PULL UPS AND GHD SIT UPS ARE CONTROLLED WITH A SLOW PACE. KB SWINGS AND BURPEES ARE FAST PACED WITH MOMENTUM. THIS WORKOUT THEN WILL HAVE ALTERNATING PACE THROUGHOUT AS A SET UP FOR FUTURE WOD(S).....
BONUS
17 MINUTES MOBILITY
5-10-15-10-5 REPS OF EACH
STRICT PULL UPS
KB SWINGS
STRICT GHD SIT UPS
BURPEES
STRICT PULL UPS AND GHD SIT UPS ARE CONTROLLED WITH A SLOW PACE. KB SWINGS AND BURPEES ARE FAST PACED WITH MOMENTUM. THIS WORKOUT THEN WILL HAVE ALTERNATING PACE THROUGHOUT AS A SET UP FOR FUTURE WOD(S).....
BONUS
17 MINUTES MOBILITY
CONGRATS JULIE BURKE
MFA JULIE BURKE FININSHED SIMPSON UNIVERSITY WITH HER BACHELORS DEGREE. WE ARE ALL PROUD OF HER PUTTING IN THE EXTRA HOURS OF DEDICATION ALONG WITH PARENTING AND FULL TIME JOB. WAY TO GO JULIE!
12-15-17
BONUS FRIDAY WORKOUT FOR THOSE INTERESTED....
5-10-15
STRICT TOE TO BARS
THRUSTERS 95/65
STAIR RUNS
15 MINUTES MOBILITY AFTER
CONGRATS TO JOHNNY FOR GETTING HIS FIRST DOUBLE UNDER THIS WEEK
5-10-15
STRICT TOE TO BARS
THRUSTERS 95/65
STAIR RUNS
15 MINUTES MOBILITY AFTER
CONGRATS TO JOHNNY FOR GETTING HIS FIRST DOUBLE UNDER THIS WEEK
WE LOOKING FORWARD TO HIS NEXT STUNT
12-14-17
CNOGRATS TO MIXED FITNESS ARTIST NICK HANKINS AS HE FINISHED HIS SHASTA COLLEGE LVN. JUST LIKE HIS MASSIVE GAINS IN MFA HE CONTINUES TO GAIN OUTSIE OF THE FITNESS WORLD.
12-13-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
40 DOUBLE UNDERS
30 PUSH UPS
20 BENT OVER ROWS
10-2 ARMS
5 HEAVY KB SWINGS
1 TRIBUTE
REST AS NEEDED
10 MINUTES MOBILITY
26 MINUTE AMRAP
40 DOUBLE UNDERS
30 PUSH UPS
20 BENT OVER ROWS
10-2 ARMS
5 HEAVY KB SWINGS
1 TRIBUTE
REST AS NEEDED
10 MINUTES MOBILITY
HAPPY 44TH BIRTHDAY TO STORM DYKSTRA, CREATOR OF MFA TRIBUTES AND MANY OTHER MEMORABLE MOMENTS
12-12-17
E-DUB PRODUCTIONS
26 MINUTE AMRAP
20 WALL BALL
10 HANG CLEANS
8 GOBLET SQUATS
6 DEADLIFT
4 STAIR RUNS
1 MINUTE PLANK
REST AS NEEDED
10 MINUTES MOBILITY
5 POSES, 2 MINUTES EACH, PHOTOS FROM ROMWOD GOOGLE IMAGES
26 MINUTE AMRAP
20 WALL BALL
10 HANG CLEANS
8 GOBLET SQUATS
6 DEADLIFT
4 STAIR RUNS
1 MINUTE PLANK
REST AS NEEDED
10 MINUTES MOBILITY
5 POSES, 2 MINUTES EACH, PHOTOS FROM ROMWOD GOOGLE IMAGES
ONE MINUTE EACH SIDE FOR ABOVE POSE
12-11-17
12 MINUTE AMRAP
3 BODY BLASTER
3 MAN MAKER
REST AS NEEDED
12 MINUTES (MOBILITY)
5 POSES TOTAL
MINUTE 0-4 (2 MINUTES EACH SIDE)
3 BODY BLASTER
3 MAN MAKER
REST AS NEEDED
12 MINUTES (MOBILITY)
5 POSES TOTAL
MINUTE 0-4 (2 MINUTES EACH SIDE)
MINUTE 4-6 (2 MINUTES HERE)
MINUTE 6-8-10 (2 MINUTES HERE, USE MED BALL IF UNABLE TO GO BACK)
MINUTE 8-10 (2 MINUTES HERE)
PHOTO FROM ROMWOD
MINUTE 8-10 (2 MINUTES HERE)
MINUTE 10-12 (2 MINUTES HERE)
12-6-17
RON DEMAAGD PROGRAM
3 ROUNDS
1 MINUTE ROWER
1 MINUTE KB TWISTERS
1 MINUTE TRICEP
1 MINUTE BICEPS
1 MINUTE ALT DUMBELL SNATCH
1 MINUTE REST
3 ROUNDS
1 MINUTE ROWER
1 MINUTE KB TWISTERS
1 MINUTE TRICEP
1 MINUTE BICEPS
1 MINUTE ALT DUMBELL SNATCH
1 MINUTE REST
12-5-17
1 DAY OLDER E-DUB PROCUTIONS
BUY IN
RUN BIG LOOP
10 MINUTE AMRAP
10 PUSH UPS
10 BODY SQUATS
10 SIT UPS
BUY OUT
RUN BIG LOOP
BUY IN
RUN BIG LOOP
10 MINUTE AMRAP
10 PUSH UPS
10 BODY SQUATS
10 SIT UPS
BUY OUT
RUN BIG LOOP
12-4-17
MIXED FITNESS ARTIST E-DUB CELEBRATES A BDAY....
THE E BE FOR EVERY MINUTE ON THE MINUTE, THE DUB(W) BE FOR 6 WALKING LUNGES
500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 BRUCE ROPE CLIMB (KNIFE IN MOUTH)
NOTE
IF GYM STILL DOESNT HAVE ROPES BECAUSE THEY ARE WAITING FOR NEXT YEARS ENHANCEMENT FEE$ THEN WE WILL SUB BACKWARDS STAIR CRAWLS, SAME 5 TIMES UNLESS YOU GOING BRUCE STYLE WITH KNIFE IN MOUTH
THE E BE FOR EVERY MINUTE ON THE MINUTE, THE DUB(W) BE FOR 6 WALKING LUNGES
500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 BRUCE ROPE CLIMB (KNIFE IN MOUTH)
NOTE
IF GYM STILL DOESNT HAVE ROPES BECAUSE THEY ARE WAITING FOR NEXT YEARS ENHANCEMENT FEE$ THEN WE WILL SUB BACKWARDS STAIR CRAWLS, SAME 5 TIMES UNLESS YOU GOING BRUCE STYLE WITH KNIFE IN MOUTH
11-30-17 TO BE DONE 12-8-17
TO BE DONE FRIDAY DECEMBER 8
SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES
11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES
11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)
SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES
11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES
11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)
11-29-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS
26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS
11-28-17
E-DUB PRODUCTIONS
28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE
28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE
11-27-17
PICK 1-3 OUT OF THE 3 OPTIONS
OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)
OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES
OPTION 3
24 MINUTE MOBILITY
OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)
OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES
OPTION 3
24 MINUTE MOBILITY
VIDEO EXAMPLE
1 MINUTE EACH SIDE (NOTE ANKLES/TOES)
1 MINUTE EACH SIDE (NOTE SITTING ON HEELS)
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE
1 MINUTE
1 MINUTE
1 MINUTE
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE
1 MINUTE
1 MINUTE EACH SIDE
1 MINUTE EACH SIDE (NOTE LIFTING OF TOES)
1 MINUTE EACH SIDE (NOTE LEAN FORARD MORE WITH ANKLE FURTHER BACK)
11-21-17
KP TUESDAY
ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.
ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.
11-20-17
BUY IN
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)
6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)
6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS
11-15-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN
NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE
26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN
NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE
11-14-17
E-DUB PRODUCTIONS
BUY IN
200 FT JACOBS LADDER
4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS
BUY OUT
1 SET TRIBUTES
BUY IN
200 FT JACOBS LADDER
4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS
BUY OUT
1 SET TRIBUTES
11-13-17
AUSTIN LOBSINGER INSPIRED
1-10 BODY BLASTERS
1-10 MAN MAKERS
1 STAIR RUN
1-10 BODY BLASTERS
1-10 MAN MAKERS
1 STAIR RUN
NOTES
1 BODY BLASTER, 1 MAN MAKER, 1 STAIR RUN, THEN 2 BODY BLASTERS, 2 MAN MAKERS, 1 STAR RUN, THEN 3 BODY BLASTERS, 3 MAN MAKERS, 1 STAIR RUN.... CONTINUE ALL THE WAY TILL YOU DO 10 BODY BLASTERS, 10 MAN MAKERS AND A FINAL 1 STAIR RUN.
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
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
11-8-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 PU TO CRAB
10 BICEPS
10 TRICEPS
10 SHOULDER PRESS
10 T BAR ROW OR INVERTED ROW
4 STAIR RUNS
26 MINUTE AMRAP
10 PU TO CRAB
10 BICEPS
10 TRICEPS
10 SHOULDER PRESS
10 T BAR ROW OR INVERTED ROW
4 STAIR RUNS
11-7-17
E-DUB PRODUCTIONS
24 MINUTE AMRAP
250M ROW
10 PULL UPS
8 OVER HEAD LUNGES
6 DEADLIFTS
4 HANG CLEANS
2 STAIR RUNS WITH 45 SECOND PLANK AT TOP AFTER 2ND
24 MINUTE AMRAP
250M ROW
10 PULL UPS
8 OVER HEAD LUNGES
6 DEADLIFTS
4 HANG CLEANS
2 STAIR RUNS WITH 45 SECOND PLANK AT TOP AFTER 2ND
11-6-17
WARM UP
1 MINUTE SQUAT HOLD BUY IN
20 MINUTE AMRAP
7 HANDSTAND PUSH UPS (2 CHEST TO CHESTS)
5 CAMILLE LEBLANC T2B
3 SQUAT SNATCH
1 BACKWARDS STAIR WALK
MINUTE HANG BUY OUT
COOL DOWN
NOTES/
*7 HANDSTAND PUSH UPS (CHEST TO CHESTS) FOR MAX CHALLENGE MEANS DOING 7 HSPU THEN 2 C2C. OTHERS CAN MODIFY HOWEVER NEEDED DOWN TO SCALING TO A HANDSTAND WALL TOUCH FOLLOWED BY A KNEE TO KNEE WALL CLIMB.
* CAMILLES BE A 5 EACH SIDE
*SQUAT SNATCH NEEDS TO BE A HEAVIER YET SAFE WEIGHT WHERE THE 3 REPS WILL CHALLENGE YET YOU CAN STILL GET A SOLID PAUSE AT THE BOTTOM
*BACKWARDS STAIR WALK IS NO HANDS, EYES FORWARD AND MAINLY FOR RECOVERY DURING THE AMRAP
1 MINUTE SQUAT HOLD BUY IN
20 MINUTE AMRAP
7 HANDSTAND PUSH UPS (2 CHEST TO CHESTS)
5 CAMILLE LEBLANC T2B
3 SQUAT SNATCH
1 BACKWARDS STAIR WALK
MINUTE HANG BUY OUT
COOL DOWN
NOTES/
*7 HANDSTAND PUSH UPS (CHEST TO CHESTS) FOR MAX CHALLENGE MEANS DOING 7 HSPU THEN 2 C2C. OTHERS CAN MODIFY HOWEVER NEEDED DOWN TO SCALING TO A HANDSTAND WALL TOUCH FOLLOWED BY A KNEE TO KNEE WALL CLIMB.
* CAMILLES BE A 5 EACH SIDE
*SQUAT SNATCH NEEDS TO BE A HEAVIER YET SAFE WEIGHT WHERE THE 3 REPS WILL CHALLENGE YET YOU CAN STILL GET A SOLID PAUSE AT THE BOTTOM
*BACKWARDS STAIR WALK IS NO HANDS, EYES FORWARD AND MAINLY FOR RECOVERY DURING THE AMRAP
THE CADENCE
NOVEMBER 4TH AT 8PM.... BE SURE TO CATCH THE OFFICIAL BAND OF THE MFA COMMUNITY, THE CADENCE, AS THEY PLAY IN TOWN. MFA RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN ARE ALL MEMBERS OF THE BAND.
11-1-17
BUY IN
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)
20 MINUTE AMRAP
2 SHOUDLER TO OVERHEAD
1 STAIR RUN
4 SHOULDER TO OVERHEAD
2 STAIR RUNS
6 SHOULDER TO OVERHEAD
3 STAIR RUNS
KEEP GOING 8/4. 10/5. 12/6....
BUY OUT
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)
NOTES
BIRTH YEAR REPS FOR MFA NEW GENERATION LIKE COLLEEN DEMAAGD, DANIEL DENDAS AND CAROLINE FORSETH AND ANY OTHERS BORN IN THE YEAR 2000 OR LATER YOU WILL JUST KEEP IT AT 100 REPS
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)
20 MINUTE AMRAP
2 SHOUDLER TO OVERHEAD
1 STAIR RUN
4 SHOULDER TO OVERHEAD
2 STAIR RUNS
6 SHOULDER TO OVERHEAD
3 STAIR RUNS
KEEP GOING 8/4. 10/5. 12/6....
BUY OUT
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)
NOTES
BIRTH YEAR REPS FOR MFA NEW GENERATION LIKE COLLEEN DEMAAGD, DANIEL DENDAS AND CAROLINE FORSETH AND ANY OTHERS BORN IN THE YEAR 2000 OR LATER YOU WILL JUST KEEP IT AT 100 REPS
10-31-17
AUSTIN LOBSINGER PROGRAM
BUY IN 1 30 SECOND STATIC HANG FROM BAR/RINGS
5 ROUNDS
30 SECONDS PUSH UPS
1 MINUTE PLANK
45 SECONDS BODY SQUATS
MAX PULL UPS
MAX DIPS
1 MINUTE SIT UPS
1 MINUTE LUNGES
TRIBUTES
BUY OUT 1 MINUTE HANG FROM BAR/RINGS
BUY IN 1 30 SECOND STATIC HANG FROM BAR/RINGS
5 ROUNDS
30 SECONDS PUSH UPS
1 MINUTE PLANK
45 SECONDS BODY SQUATS
MAX PULL UPS
MAX DIPS
1 MINUTE SIT UPS
1 MINUTE LUNGES
TRIBUTES
BUY OUT 1 MINUTE HANG FROM BAR/RINGS
MFA ENGAGEMENT
WE WOULD LIKE TO CONGRATULATE MFA KELLY HUFFORD GOT ENGAGED LAST WEEK. WE ARE ALL EXCITED FOR HER AND WISH HER THE BEST.
10-24-17
HAPPY 38TH BIRTHDAY TO MELISSA FORSETH, ONE OF THE BEST EXAMPLES OF A MIXED FITNESS ARTIST WE HAVE.
E DUB PRODUCTIONS
4 MINUTES MOBILITY
8 MIN AMRAP
8 BODY SQUAT
8 PUSH UP
8 SIT UP
BONUS
1 LAP
24 BODY SQUAT
24 PUSH UP
24 SIT UP
4 MINUTES MOBILITY
8 MIN AMRAP
8 BODY SQUAT
8 PUSH UP
8 SIT UP
BONUS
1 LAP
24 BODY SQUAT
24 PUSH UP
24 SIT UP
10-19-17
GLOCKTOBER 19TH MARKS THE DAY OF BIRTH FOR KEVIN PENLAND, MFA'S GO TO SOURCE FOR ALL THINGS STRENGTH, MOBILITY, OLYMPIC LIFTS AND CROSSFIT.
10-18-17
12 MINUTE AMRAP
1 T2B OR K2E*
WALKING LUNGES ACROSS MFA ARENA
1 STAIR RUN
EVERY ROUND ADD 1 T2B OR K2E
1 T2B OR K2E*
WALKING LUNGES ACROSS MFA ARENA
1 STAIR RUN
EVERY ROUND ADD 1 T2B OR K2E
10-17-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
1 LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
20 FULL SIT UPS
26 MINUTE AMRAP
1 LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
20 FULL SIT UPS
10-16-17
10 MINUTE AMRAP
1 SLED PUSH ACROSS MFA ARENA 45/25, 1 HR PUSH UP
1 SLED PUSH ACROSS MFA ARENA 45/25, 2 HR PUSH UPS
1 SLED PUSH ACROSS MFA ARENA 45/25, 3 HR PUSH UPS
CONTINUE ADDING 1 HR PUSH UP AFTER EACH SLED PUSH
GOAL IS TO SEE HOW FAR ONE CAN GET WITHIN 10 MINUTES. MELISSA GOT THROUGH 15 ROUNDS AND WAS BEGINNING HER 16TH ROUND WITH A SLED PUSH WHEN 10 MINUTE TIMER BEEPED.
1 SLED PUSH ACROSS MFA ARENA 45/25, 1 HR PUSH UP
1 SLED PUSH ACROSS MFA ARENA 45/25, 2 HR PUSH UPS
1 SLED PUSH ACROSS MFA ARENA 45/25, 3 HR PUSH UPS
CONTINUE ADDING 1 HR PUSH UP AFTER EACH SLED PUSH
GOAL IS TO SEE HOW FAR ONE CAN GET WITHIN 10 MINUTES. MELISSA GOT THROUGH 15 ROUNDS AND WAS BEGINNING HER 16TH ROUND WITH A SLED PUSH WHEN 10 MINUTE TIMER BEEPED.
Tehama Tough Anyone?
Tehama Tough Mud Run
October 28 @ 9:30 am - 2:30 pm
Are you tough enough? Prove yourself at the Tehama Tough Mud Run at Rolling Hills Casino! Sponsored by Rolling Hills Casino and the Paskenta Band of Nomlaki Indians to benefit the Tehama County Police Activities League (PAL)!
A 5K Run with 6 obstacles course and a smaller course for the kids!
Registration Begins @ 9:30AM – Run @ 11AM
Are you tough enough? Register today!
Pre-Registration Price:
$50 Ages 18 & UP($60 day of event) – $40 Ages 14-17 ($50 day of event) – $20 Ages 11-13 and $15 Ages 10 & Under
Registration includes course access, event t-shirt, discounted room rate at the hotels (must book by October 14)
Spectators, please bring your own lawn chairs!
Purchase your tickets now, click link below!
10-11-17
RON DEMAAGD PROGRAM
DO #1, THEN #2 & #1, THEN #3, #2, #1....
#1 20 FULL SIT UPS
#2 20 DOUBLE UNDERS
#3 10 HR PUSH UPS
#4 5 KB SWINGS
#5 5 ROWS (T-BAR OR BENT OVER)
#6 5 TOE TO BARS
#7 5 PUSH UP TO CRAB
#8 5 DEAD LIFT
#9 5 CHEST TO CHEST
#10 10 STAIR RUNS
DO #1, THEN #2 & #1, THEN #3, #2, #1....
#1 20 FULL SIT UPS
#2 20 DOUBLE UNDERS
#3 10 HR PUSH UPS
#4 5 KB SWINGS
#5 5 ROWS (T-BAR OR BENT OVER)
#6 5 TOE TO BARS
#7 5 PUSH UP TO CRAB
#8 5 DEAD LIFT
#9 5 CHEST TO CHEST
#10 10 STAIR RUNS
10-10-17
E-DUB PRODUCTIONS
26 MINUTE AMRAP
40 DOUBLE UNDERS
20 WALL BALLS
10 HANG CLEANS
10 3-WAY SHOULDER PLANKS (5 EACH SIDE)
10 BOX JUMP
TRIBUTE
26 MINUTE AMRAP
40 DOUBLE UNDERS
20 WALL BALLS
10 HANG CLEANS
10 3-WAY SHOULDER PLANKS (5 EACH SIDE)
10 BOX JUMP
TRIBUTE
10-9-17
3 ROUNDS
RUN LOOP
PULL UPS
THRUSTERS
REST 3 MINUTES
3 ROUNDS
PULL UPS
THRUSTERS
NOTES
FIRST 3 ROUNDS ARE STRATEGIC PACED WITH RUNS TO BREAK UP EXERCISES. RUN CAN BE ANY OF THE 3 POSSIBLE SIZED LOOPS, PULLUPS CAN BE ANY FORM (STRICT, CHEST TO BAR, BUTTERFLY, KIPPING, BANDED) AND THRUSTERS CAN BE DB OR BAR. AFTER 3 MINUTE REST THE NEXT 3 ROUNDS ARE A FLAT OUT SPRINT. PICK REPS AND WEIGHT ACCORDINGLY.
RUN LOOP
PULL UPS
THRUSTERS
REST 3 MINUTES
3 ROUNDS
PULL UPS
THRUSTERS
NOTES
FIRST 3 ROUNDS ARE STRATEGIC PACED WITH RUNS TO BREAK UP EXERCISES. RUN CAN BE ANY OF THE 3 POSSIBLE SIZED LOOPS, PULLUPS CAN BE ANY FORM (STRICT, CHEST TO BAR, BUTTERFLY, KIPPING, BANDED) AND THRUSTERS CAN BE DB OR BAR. AFTER 3 MINUTE REST THE NEXT 3 ROUNDS ARE A FLAT OUT SPRINT. PICK REPS AND WEIGHT ACCORDINGLY.
10-5-17
HAPPY BIRTHDAY TO MIXED FITNESS ARTIST AND HIGH LEVEL STUDENT ATHLETE CAROLINE FORSETH AS SHE TURNS 17 TODAY AT 13:05. YOU CAN FOLLOW HER STUDENT ATHLETE CAREER AT CAROLINEFORSETH.COM
10-4-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
4 MINUTE CARDIO
20 BICEPS
20 TRICEPS
20 SHOULDER PRESS
20 ABS
26 MINUTE AMRAP
4 MINUTE CARDIO
20 BICEPS
20 TRICEPS
20 SHOULDER PRESS
20 ABS
10-3-17
E-DUB PRODUCTIONS
26 MINUTE AMRAP
3 STAIR RUNS/30 SECOND PLANK AT TOP AFTER 3
10 ALTERNATING DB SNATCHES
10 DEADLIFT
10 BACK SQUATS
20 BODY LUNGES
20 SIT UPS
26 MINUTE AMRAP
3 STAIR RUNS/30 SECOND PLANK AT TOP AFTER 3
10 ALTERNATING DB SNATCHES
10 DEADLIFT
10 BACK SQUATS
20 BODY LUNGES
20 SIT UPS
10-2-17
10 MINUTE AMRAP
ROWER
PUSH UPS
REST AS NEEDED
10 MINUTE AMRAP
PULL UPS
BACKWARDS STAIR CLIMB
ROWER
PUSH UPS
REST AS NEEDED
10 MINUTE AMRAP
PULL UPS
BACKWARDS STAIR CLIMB
9-29-17
HAPPY 23RD BIRTHDAY TO MISSING IN ACTION FOR QUITE SOME TIME NOW KAITLYN BEYMER! WE HOPE ALL IS WELL ARE YOUR STILL THE CARDIO QUEEN THAT USED TO WHOOP ASS WITH US ON A REGULAR.
9-27-17
JULIE TWISTED BURKE INSPIRED PROGRAM
4 ROUND WITH 30 MINUTE CAP
SHORT LAP
10 GHD
10 SDHP
10 BURPEES
10 SDHP
10 GHD
10 CURLS
10 BURPEES
10 CURLS
10 GHD
4 ROUND WITH 30 MINUTE CAP
SHORT LAP
10 GHD
10 SDHP
10 BURPEES
10 SDHP
10 GHD
10 CURLS
10 BURPEES
10 CURLS
10 GHD
9-26-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
SHORT LAP
2 CHEST TO CHEST
10 TOE TO BARS
10 INVERTED ROWS
10 THRUSTERS
20 TWISTERS
26 MINUTE AMRAP
SHORT LAP
2 CHEST TO CHEST
10 TOE TO BARS
10 INVERTED ROWS
10 THRUSTERS
20 TWISTERS
ARE YOU A MFA?
WHAT IS A MIXED FITNESS ARTIST? WE BELIEVE A MIXED FITNESS ARTIST IS AN INDIVIDUAL THAT LOOKS TO ALL THINGS FITNESS TO INCORPORATE INTO THEIR TRAINING. ONE WOULD WORK OLYMPIC LIFTS, YOGA, GYMNASTICS, TRADITIONAL WEIGHT LIFTING, SPORTS, RUNNING, CYCLING, SWIMMING, HIKING, AND ALL OTHER RECREATIONAL ACTIVITIES THAT PROMOTE AN ACTIVE AND HEALTHY LIFESTYLE. THIS BALANCED APPROACH WILL HAVE ONE STRONG PHYSICALLY AND MENTALLY AS WELL AS FLEXIBLE AND COORDINATED. MIXED FITNESS ARTISTS KNOW THE IMPORTANCE OF RECOVERY AS WELL AND DIET AND REST ARE WORKED IN WITH EQUAL IMPORTANCE. OVERALL, MIXED FITNESS ARTISTS ARE CONSTANTLY CHANGING AND EVOLVING AS THEY WORK TOWARDS A HEALTH ORIENTATED AND WELL ADAPTED LIFESTYLE THAT IS A SOLID RECIPE FOR LONGEVITY. PLEASE COMMENT BELOW YOUR THOUGHTS OF WHAT MAKES YOU A MIXED FITNESS ARTIST? OR ANYTHING ELSE YOU WISH TO COMMENT ON.
9-25-17
ROUNDS OR AMRAP
SHORT LOOP
PULL UPS
PUSH UPS
SINGLE DB CRUNCHES
SONGLE DB WALKING LUNGES
NOTES
YOU WILL DETERMINE NUMBER OF MINUTES FOR AMRAP. YOU WILL DETERMINE NUMBER OF REPS. ONE DUMBELL USED ON CRUNCHES, HELD WITH BOTH HANDS. SAME DUMBELL USED IN DB LUNGES HELD BY ONE HAND FOR HALF REPS THEN OTHER HAND FOR OTHER HALF. YOU WILL DETERMINE WHERE DUMBELL IS HELD. FOR EXAMPLE.....
4 ROUNDS
SHORT LOOP
PULL UPS TILL FAILURE
PUSH UPS TILL FAILURE
SINGLE DB CRUNCHES TILL FAILURE
OVERHEAD SINGLE DB WALKING LUNGES ACROSS MFA ARENA, SWITCH ARM THEN OVERHEAD SINGLE DB WALKING LUNGES BACK
SHORT LOOP
PULL UPS
PUSH UPS
SINGLE DB CRUNCHES
SONGLE DB WALKING LUNGES
NOTES
YOU WILL DETERMINE NUMBER OF MINUTES FOR AMRAP. YOU WILL DETERMINE NUMBER OF REPS. ONE DUMBELL USED ON CRUNCHES, HELD WITH BOTH HANDS. SAME DUMBELL USED IN DB LUNGES HELD BY ONE HAND FOR HALF REPS THEN OTHER HAND FOR OTHER HALF. YOU WILL DETERMINE WHERE DUMBELL IS HELD. FOR EXAMPLE.....
4 ROUNDS
SHORT LOOP
PULL UPS TILL FAILURE
PUSH UPS TILL FAILURE
SINGLE DB CRUNCHES TILL FAILURE
OVERHEAD SINGLE DB WALKING LUNGES ACROSS MFA ARENA, SWITCH ARM THEN OVERHEAD SINGLE DB WALKING LUNGES BACK
9-22-17
HAPPY BIRTHDAY MIXED FITNESS ARTIST AND SIMPSON UNIVERSITY DUAL SPORT (SOCCER AND WRESTLING) ATHLETE CAMERON KEATING
9-20-17
ITS NOT FRIDAY, ITS WEDNESDAY YET WE HAVE A KEVIN PENLAND PROGRAM
3 ROUNDS
100 DOUBLE UNDERS
20 DB SNATCHES
20 DB OR KB HEAVY FARMERS CARRY LUNGES
20 CAMILLE LEBLANC TOE TO BARS
20 WALL BALL
20 DEADLIFTS
NOTES
WELCOME CALEB MCGREGOR
3 ROUNDS
100 DOUBLE UNDERS
20 DB SNATCHES
20 DB OR KB HEAVY FARMERS CARRY LUNGES
20 CAMILLE LEBLANC TOE TO BARS
20 WALL BALL
20 DEADLIFTS
NOTES
WELCOME CALEB MCGREGOR
9-19-17
RON DEMMAGD PROGRAM
26 MINUTE AMRAP
1 SHORT LAP
1 C2C
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL
26 MINUTE AMRAP
1 SHORT LAP
1 C2C
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL
9-18-17
20 MINUTES
3/1 MUSCLE UPS OR 3 JUMPING MUSCLE UPS USING BOX/PLATES
6 BOX JUMPS
6 CLEAN AND JERKS
1 BACKWARDS STAIR WALK
NOTES
USE FAST PACE FOR FIRST 3/1,6,6 PORTION OF WOD THEN USE RELAXED, RECOVERY PACE ON THE BACKWARDS STAIR WALK.
3/1 MUSCLE UPS OR 3 JUMPING MUSCLE UPS USING BOX/PLATES
6 BOX JUMPS
6 CLEAN AND JERKS
1 BACKWARDS STAIR WALK
NOTES
USE FAST PACE FOR FIRST 3/1,6,6 PORTION OF WOD THEN USE RELAXED, RECOVERY PACE ON THE BACKWARDS STAIR WALK.
9-13-17
E-DUB PRODUCTIONS
4 ROUNDS
1 LAP
20 WALL BALL
10 SHOULDER TO OVERHEAD
8 LUNGES WITH DB FLYS
2 BEAR CRAWL SHUTTLES
1 ROPE CLIMB
BONUS
2 MINUTE PLANK
4 ROUNDS
1 LAP
20 WALL BALL
10 SHOULDER TO OVERHEAD
8 LUNGES WITH DB FLYS
2 BEAR CRAWL SHUTTLES
1 ROPE CLIMB
BONUS
2 MINUTE PLANK
OVER 100,000 VIEWS
WITH US HITTING OVER 100,000 VIEWS SEEMED FITTING THAT WE UPDATE OUR FIRST POST SOME 550 POSTS BACK SO PEEPS CAN KNOW A LITTLE ABOUT MFA HISTORY. ITS STILL AVAIL TO BE UPDATED, REWRITTEN AND MODIFIED JUST LIKE WE, AS MFA CAN UPDATE, REWRITE, AND MODIFY AS WE PROGRESS IN THE GAME OF FITNESS, LIFE, AND WHATEVER ELSE WE SET OUR MINDS TO.
A LITTLE HISTORY ABOUT M.F.A.
THE MIXED FITNESS ARTIST BEGAN AROUND JANUARY OF 2008. JOSEPH FORSETH DESHAIS WAS IN HIS SENIOR YEAR OF HIGH SCHOOL AND WAS LOOKING FOR AN EDGE IN THE HOPES OF QUALIFYING FOR THE STATE WRESTLING TOURNAMENT, IT WAS AT THIS POINT THAT JOEL FORSETH AND JOSEPH BEGAN TO TRAIN WITH A PURPOSE. JOEY ACCOMPLISHED HIS GOALS AND THE MIXED FITNESS ARTIST METHOD OF TRAINING BEGAN. IN THE SUMMER OF 2008 HALL OF FAMER RON DEMAAGD BEGAN AND THE WORKOUTS CONTINUED TO ADVANCE TO ANOTHER LEVEL. IT HAS BEEN A CONSTANT EVOLUTION. MELISSA FORSETH IN THE SPRING OF 2011 ENTERING THE CROSSFIT GAMES ADDED MAJOR INSIGHT INTO TRAINING METHODS WHILE AT THE SAME TIME THE JOINING OF KEVIN PENLAND TO OUR GROUP ADDED HUGE GAINS IN THE M.F.A. STRENGTH AND OLYMPIC LIFT ASPECTS. FITNESS MODEL MEGAN CANAVAN CONTRIBUTED THE IMPORTANCE OF PERFECT FORM. SUMMER OF 2012 HAD A NEW GENERATION WITH RACHEL DEMAAGD AND CAROLINE FORSETH ON BOARD AS WELL AS THE SPIN CLASS NOW TURNED MIXED FITNESS ARTIST GROUP OF JOHN STUFKOSKY, KELLY HUFFORD, AND TUCKER BIRCH(AKA CLARK KENT). 2012 IS WHEN WE SWITCHED GYMS AND GOT OUR VERY OWN MFA AREA. DYLAN MEYERS WAS ONE OF FIRST NEWBIES AND PERFORMED WITH INTENSITY BEFORE HEADING OFF FOR CAREER ADVANCEMENT. 2013 WE HAD CORY RHOADES INVOLVE STRIKING TO MANY MFA GAME ALONG WITH REGULAR ATTENDANCE FROM THE GIRLS WHO PRIOR WERE ALWAYS IN THE BACKROOM STARING AT THEIR WORKOUT ON PAPER, MICHELLE DOLL AND JULIE BURKE AND LATER MICHELLE'S HUSBAND MIKE DOLL ALONG WITH SEASON CAMEOS FROM THE ATHLETIC PHENOM CAMERON KEATING, ALONG WITH HIS HALL OF FAMER DAD ERIC KEATING. THE EVER ENTHUSIASTIC FITTEST CHEF WE KNOW CHE STEDMAN AND HIS WIFE TANYA STEDMAN WERE A GREAT ADDITION ALONG WITH KATELYN BEYMER WHO HAD NO END TO HER CARDIO. 2014-2015 WE SAW SOME INCREDIBLE IMPROVEMENTS FROM AARON KRZYWIKI, NICK HANKINS, AND ERIC WALLACE AS THEY TRANSFORMED OR REGAINED THEIR FITNESS LEVELS AND TOOK MFA MOST IMPROVED TITLES. HEALOHANI MONTGOMERY BROUGHT ANOTHER LEVEL CHANGE FOR US WITH HER PRESENCE AND EXAMPLES. CHRISTY FUTRELL MAKES APPEARANCES WHEN SHE CAN WITH BUSY SCHEDULE. 2016 HAD COLLEEN DEMAAGD BEGINNING HER TRANSFORMATION INTO HIGH SCHOOL STANDOUT ATHLETE AND SPEAKING OF ALL STAR ATHLETES, ONE OF THE TOP WRESTLERS FROM OUR AREA AUSTIN LOBSINGER BEGAN MAKING MFA PART OF HIS TRAINING AS HE TRANSITIONED FROM ATHLETICS INTO LAW ENFORCEMENT. 2017 SOCCER STANDOUT AND SUPER ATHLETIC DANIEL FORSETH-DENDAS PASSED EVERY CHALLENGE, ADYN AND RYAN FUTRELL BEGAN THEIR MFA JOURNEY FOR SUMMER TRAINING, ALEX PETERSON SHOWED AND IMPROVED CARDIO AND ENDURANCE TREMENDOUSLY AND HE INTRODUCED ALL AROUND COOL CHICK KATELYN GOFF TO US AS WELL. NICK VISCONTI REPRESENTING THE CITY OF REDDING WITH SECOND LONGEST CITY OF REDDING ATTENDANCE AS HE BATTLES. NEXT WEEK WE WELCOME CALEB MCGREGOR. WE RECOGNIZE LORI FORSETH FOR HER CAMEOS DURING BUSY SCHEDULE, NICOLE FORSETH FOR HER OFF SITE PARTICIPATION, TUFF FOR HITING OUR WODS EVERY SO OFTEN, SUZANNE BIRCH AKA MOTB, JEFF, CAMERON AND PEYTON, HEATHER GUERRERO WONG, DAVID GUERRERO WONG, MADDI DODDS, SAMANTHA, SHELBY, KELLY KEITH, MATT VANERT, CT, WES SWAFFORD, ISAAC ARCHIBALD, STEVE, SHELLY, JOHAN, PETE, JAMES, JENNY, ALLEN, KAREN, RANDY, KIM, JEANNE, KYLE, SARAH, SARA, HEATHER, AARON, JUSTIN, FELLA FROM RB RODEO, JIM, VALLANA, MARIA, EVAN, CHRIS, JEREMIAH, GERRY, JADYN, CHLOE, BRYAN, JOSHUA, RANDY AND ROBIN. I AM SURE I LEFT PEEPS OUT AS WE APPROACHING 10 YEARS AND THERES BEEN LOTS OF CAMEOS, ONE AND DONES, 5 AND DONES, AND OTHERS THAT WE HAVE ENJOYED THEM GIVING US THEIR TIME AND COMMITMENT. AS MIXED FITNESS ARTISTS WE WILL CONTINUE TO EVOLVE AND ADVANCE WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A PURPOSE.
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