10-26-12

KP CHECKLIST

15 PLYO PULLUPS
20 SQUAT SNATCH
15 WEIGHTED SIT UPS
50 DOUBLE UNDERS
30 KB SWINGS
15 EACH ARM SINGLE DUMBELL CLEAN AND JERK
10 TIRE FLIPS
30 PUSH PRESS
3 TRIBUTES



10-17-12

TUCKER BIRCH

MIXED FITNESS ARTIST TUCKER BIRCH TURNS 22 THIS SATURDAY (10-20-12) SO WE GONNA START THE CELEBRATION EARLY WITH A TRIBUTE WORKOUT FOR HIM.

1 LAP

10 BACKWARDS STAIR CRAWLS

1 LAP

20 T-PULLUPS

1 LAP

22 HIGH BOX JUMPS

90 DOUBLE UNDERS

 

10-03-12

PARTNER WORKOUT

3 ROUNDS EACH

20 BALL TO WALL TOSS
PARTNER DOING BURPEES

20 GHD SIT UPS
PARTNER DOING PULLUPS

20 DEADLIFT
PARTNER DOING HR PUSHUPS



10-02-12

1/4 MILE RUN

3 ROUNDS OF
5 BURPEE PULLUPS
10 KNEE TO ELBOWS
15 JUMPING LUNGES

1/4 MILE RUN



10-01-12

20 MINUTE AMRAP

20 DOUBLE UNDERS
8 BOX JUMPS 30" BOX
6 TOE TO BARS
4 CHEST TO CHEST WALL CLIMBS



 

 



9-28-12

KP CHALLENGE

3 MINUTES
2 MINUTES REST

START AT BEGINING FOR 6 MINUTE ROUND
3 MINUTE REST

START AT BEGINNING AND FINISH

30 WALL BALL
15 BOX JUMPS
15 PUSH PRESS 115/85
15 TOES TO BAR
15 KB SDHP 70/53
15 PULLUPS
15 SQUAT CLEAN 115/85

 

SARAH ELLIS FINISHES 9-21 AND EARNS HER MIXEDFITNESSARTIST.COM T-SHIRT

 

9-25-12

8 MINUTE AMRAP

5 OH SQUATS
7 PULLUPS
10 HR PUSHUPS



9-24-12

1/2 MILE RUN

15 BAR MUSCLE UPS

20 SPLIT SNATCH

1/2 MILE RUN

8 ROUNDS OF TABATA SIT UPS



9-18-12

8 MINUTE AMRAP

10 PLYO PUSHUPS
10 TOES TO BAR
20 WALKING LUNGES
40 DOUBLE UNDERS



8-23 -12

5 BURPEES ON PLATE

15 PLATE BICEP
15 PLATE TRICEP
15 PLATE SDHP
15 PLATE OH LUNGES

100 DOUBLE UNDERS

1 DRAG PLATE UP STAIRS CRAWLING BACKWARDS

100 DOUBLE UNDERS

15 PLATE OH LUNGES
15 PLATE SDHP
15 PLATE TRICEP
15 PLATE BICEP

5 BURPEES ON PLATE


START AT BEGINNING EACH ROUND

2 MINUTE ROUND

REST 1 MINUTE

10 MINUTE ROUND

REST 1 MINUTE

2 MINUTE ROUND



8-20-12

1 LAP
30 DOUBLE UNDERS
30 KB SWINGS
30 V-UPS
3 STAIR HOPS
3 STAIR CRAWLS

1 LAP
20 DOUBLE UNDERS
20 KB SWINGS
20 V-UPS
2 STAIR HOPS
2 STAIR CRAWLS

1 LAP
10 DOUBLE UNDERS
10 KB SWINGS
10 V-UPS
1 STAIR HOPS
1 STAIR CRAWLS





8-13-12

KELLY HUFFORD

NAMED AFTER MIXED FITNESS ARTIST AND ALL AROUND BAD ASS CHICK KELLY HUFFORD WHO CELEBRATED HER BIRTHDAY (8-12-85) OVER THE WEEKEND WITH A CLIMB TO THE SUMMIT OF MOUNT SHASTA. WHILE WE WERE NOT THERE TO STRUGGLE AND SUCCEED WITH HER ON THE CLIMB THAT DOES NOT MEAN WE CANT CELEBRATE HER BIRTHDAY TODAY WITH A LITTLE CELEBRATION OF OUR OWN.

85 DOUBLE UNDERS
85 STORM CRUNCHES
12 THRUSTERS
8 BURPEE BOX JUMPS
27 TO TO BARS

1 MILE RUN

27 TOE TO BARS
8 BURPEE BOX JUMPS
12 THRUSTERS
85 STORM CRUNCHES
85 DOUBLE UNDERS



8-10-12

KP CHECKLIST

10 KB SWINGS 53/35
20 CHEST TO BAR PULLUPS
30 HANG POWER CLEANS
40 HR PUSHUPS
50 OH SQUATS 70/50
60 AIR SQUATS
70 WALL BALL
80 LUNGES
90 STORM CRUNCHES
100 DOUBLE UNDERS

EXERCISE EXAMPLES

WALL BALL EXAMPLE

8-9-12

15 MINUTE CHALLENGE

START AT TOP OR AT BOTTOM AND WORK WAY UP OR DOWN

1 PLATE OVERHEAD LOOP (1/4 MILE)
2 ONE LEGGED STAIR CLIMBS BACKWARDS (ONE EACH LEG)
10 BURPEE BOX JUMPS
20 SQUAT PULLUP TOES TO BARS
30 HR PUSHUPS
40 FULL SITUPS
50 DOUBLE UNDERS

 



RON DEMAAGD WENT SO HARD DURING THIS WORKOUT HE DIDNT NOTICE HIS INJURY TILL AFTER FINISHING

MFA CHALLENGE

1 CHEST TO CHEST WALL CLIMB
1 PULL UP
1 TOE TO BAR

THEN 2 OF EACH, THEN 3, THEN 4....

GO FOR SET AMOUNT OF TIME, SET NUMBER OF REPS OR UNTILL FIRST PAUSE OR BREAK IN RYTHM



7-9-12 TWO WOLVES

A Cherokee Legend

An old Cherokee is teaching his grandson about life. "A fight is going on inside me," he said to the boy.
"It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego." He continued, "The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you - and inside every other person, too."
The grandson thought about it for a minute and then asked his grandfather, "Which wolf will win?"
The old Cherokee simply replied, "The one you feed."

MFA Beginning and End

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 E-DUB (VOTED MFA MOST FAVORITE) 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. WE RECOGNIZE LORI FORSETH FOR HER CAMEOS DURING BUSY SCHEDULE, NICOLE FORSETH FOR HER OFF SITE PARTICIPATION, TUFF FOR HITTING OUR WODS EVERY SO OFTEN, SUZANNE BIRCH AKA MOTB, JEFF, CAMERON AND PEYTON, HEATHER GUERRERO WONG, DAVID GUERRERO WONG, CALEB MCGREGOR, 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, ROBIN, MAC, ISIAH, JOHNY, SHAYLAH, THERON, JOE, AND COREY. 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. MID 2018 AND THIS WEBSITE IS NOW FOR HISTORICAL PURPOSES AND REFLECTION YOU CAN BELIEVE THAT AS MIXED FITNESS ARTISTS WE ARE SOMEWHERE EVOLVING AND ADVANCING WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A  PURPOSE....