RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 PULL UPS
10 PUSH UP TO CRAB
10 3 WAY SHOULDER PLANKS
10 GHD
10 STAIR RUNS
3-29-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 WALL BALLS
10 TOE TO BARS
10 OH SQUATS
100 DOUBLE UNDERS
3-27-17 & 3-29-17
3-27-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 PULL UPS
10 PUSH UP TO CRAB
10 3 WAY SHOULDER PLANKS
10 GHD
10 STAIR RUNS
RON DEMAAGD SHASTA COLLEGE HALL OF FAMER
3-29-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 WALL BALLS
10 TOE TO BARS
10 OH SQUATS
100 DOUBLE UNDERS
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 PULL UPS
10 PUSH UP TO CRAB
10 3 WAY SHOULDER PLANKS
10 GHD
10 STAIR RUNS
3-29-17
RON DEMAAGD PROGRAM
26 MINUTE AMRAP
10 WALL BALLS
10 TOE TO BARS
10 OH SQUATS
100 DOUBLE UNDERS
MFA CF 2017 OPEN 3:4 RATIO
A FEW IDEAS FOR THE SPRING EQUIINOX TO MIX IN AS YOU SEE FIT
INSPIRED 3:4 RATIO ARTICLE FROM MENS FITNESS PROVIDED BY MIKE DOLL AND THE WODS FROM CF 2017 OPEN
3 MINUTE ACTIVE RECOVERY PACE
4 MINUTE METCON (METABOLIC CONDITIONING) PACE
MFA CF 17.1 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 12 SINGLE ARM ALTERNATING DB SNATCH 45/30, 6 BURPEE OVER BOX JUMP
MFA CF 17.2 3:4 RATIO
3 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 10 WALKING DB LUNGES 45/30, 10 T2B, 5 CLEANS 45/30, 10 WALKING DB LUNGES 45/30, 5/2 MUSCLE UPS/JUMPING MUSCLE UPS, OR 10 PULL UPS, 5 CLEANS 45/30
MFA CF 17.3 3:4 RATIO
2 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 4 SQUAT SNATCH 95/65, 6 CHEST TO BAR PULL UPS
MFA CF 17.4 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE 15 DEADLIFT 185/135, 15 WALL BALL, 10 CAL ROW, 10 HSPU
MFA CF 17.5 3:4 RATIO
TBD ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 10 THRUSTERS 75/55 AND 40 DOUBLE UNDERS
INSPIRED 3:4 RATIO ARTICLE FROM MENS FITNESS PROVIDED BY MIKE DOLL AND THE WODS FROM CF 2017 OPEN
3 MINUTE ACTIVE RECOVERY PACE
4 MINUTE METCON (METABOLIC CONDITIONING) PACE
MFA CF 17.1 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 12 SINGLE ARM ALTERNATING DB SNATCH 45/30, 6 BURPEE OVER BOX JUMP
MFA CF 17.2 3:4 RATIO
3 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 10 WALKING DB LUNGES 45/30, 10 T2B, 5 CLEANS 45/30, 10 WALKING DB LUNGES 45/30, 5/2 MUSCLE UPS/JUMPING MUSCLE UPS, OR 10 PULL UPS, 5 CLEANS 45/30
MFA CF 17.3 3:4 RATIO
2 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 4 SQUAT SNATCH 95/65, 6 CHEST TO BAR PULL UPS
MFA CF 17.4 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE 15 DEADLIFT 185/135, 15 WALL BALL, 10 CAL ROW, 10 HSPU
MFA CF 17.5 3:4 RATIO
TBD ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 10 THRUSTERS 75/55 AND 40 DOUBLE UNDERS
FitAid Review
FitAid Beverage Company was generous enough to send us Mixed Fitness Artists a case of their FitAid Dietary Supplement for review. Our Artists all found it to be a great tasting beverage and just the right amount in its 12 ounce serving. A few chose to drink before and after their workouts today (Our Kevin Penland inspired http://mixedfitnesscenter.blogspot.com/2012/10/10-26-12.html workout) and commented how they were able to stay more focused and had the stamina to finish the grueling task that lay before them. All the Artists who drank FitAid before had PR's for this workout. On the recovery end a few hours after our intense workout session all had the feeling that if needed they would be able to complete the workout again. Overall the Mixed Fitness Artists, who are very selective with their diets, are impressed with the all natural ingredients, great taste, and high quality supplements provided with this beverage and plan on adding it into their supplementation. For more info and to try this for yourself their banner and link is on the right of our website.
3-13-17 & 3-15-17
3-13-17 (72nd DAY OF THE YEAR)
1/3 MILE RUN (LONG LOOP)
130 BICYCLE CRUNCHES (SINGLE COUNT)
1/3 MILE RUN (LONG LOOP)
3 BEAR CRAWL SHUTTLES
1/3 MILE RUN (LONG LOOP)
3 BACKWARDS STAIR CRAWLS
1/3 MILE RUN (LONG LOOP)
3 BEAR CRAWL SHUTTLES
1/3 MILE RUN (LONG LOOP)
130 BICYCLE CRUNCHES (SINGLE COUNT)
1/3 MILE RUN (LONG LOOP)
3-15-17
PROGRAM NEEDED
TBD
1/3 MILE RUN (LONG LOOP)
130 BICYCLE CRUNCHES (SINGLE COUNT)
1/3 MILE RUN (LONG LOOP)
3 BEAR CRAWL SHUTTLES
1/3 MILE RUN (LONG LOOP)
3 BACKWARDS STAIR CRAWLS
1/3 MILE RUN (LONG LOOP)
3 BEAR CRAWL SHUTTLES
1/3 MILE RUN (LONG LOOP)
130 BICYCLE CRUNCHES (SINGLE COUNT)
1/3 MILE RUN (LONG LOOP)
 |
| JOCKO |
3-15-17
PROGRAM NEEDED
TBD
Mixed Fitness Artist Wrestlers
CONGRATULATIONS TO TWO MIXED FITNESS ARTIST WRESTLERS WHO FINISHED THEIR CAREERS RECENTLY, BOTH ADVANCING EVERY YEAR THEY COMPETED, SETTING GREAT EXAMPLES FOR THE CONSTANT IMPROVEMENT THAT A MIXED FITNESS ARTIST STRIVES FOR.
 |
AUSTIN LOBSINGER 4TH @ NAIA MATIONALS
CAMERON KEATING 5TH @ NORTHERN SECTION
|
3-6-17 & 3-8-18
3-6-17
NO PROGRAM WAS PROVIDED
KEVIN PENLAND PROGRAM
150 WALL BALLS
REST AS NEDED, THEN
3 ROUNDS
SHORT LAP
21 KB SWING 53/35
12 PULL UPS
NOTE: 150 WALL BALLS CAN BE DONE BEFORE OR AFTER, MFA CHOICE
NO PROGRAM WAS PROVIDED
3-8-17
KEVIN PENLAND PROGRAM
150 WALL BALLS
REST AS NEDED, THEN
3 ROUNDS
SHORT LAP
21 KB SWING 53/35
12 PULL UPS
NOTE: 150 WALL BALLS CAN BE DONE BEFORE OR AFTER, MFA CHOICE
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