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Posts tagged “CrossFit Fran

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 9.5.2013


Warm Up: Tabata Abs: weighted sit ups 35/15

Strength: Pendlay Row


Snatch Grip Deadlift





Thrusters 95/65

Pull Ups

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”
― Marcus Aurelius, Meditations

Mobility WOD 85


Its only 2 things…………

Sarahs paleo greatness fueled Dave through the power snatch burpee wod last week

Thursday 5/6/11
Shoulder press
Thruster (95/65)

Americans eat 22 teaspoons of sugar a day. Understatement of the year “For those watching their weight or monitoring their glucose levels, trying to limit sugar consumption will be beneficial.”

The biggest myths about “natural” meat busted

I choose this one because of the tips they give, I swear……..

forging elite air travel with Richard Simmons

Welcome to the gun show featuring Wade Lee

Wednesday 3/30/11
For time:
Run 4oom
21 Thrusters (95/65)
21 Pullups
21 KB swings (53/35)
12 Pullups
15 Thrusters (95/65)
15 Pullups
21 KB swings (53/35)
12 Pullups
Run 400m
9 Thrusters (95/65)
9 Pullups
21 KB swigs (53/35)
12 Pullups

Teens who lose weight with surgery also lose bone density

Walnut may be top nut for heart

Dont know why but I feel like I need to share this


Monday 8/17/09

After Nicole on Monday and then the CrossFit Total on Tuesday, Lori Begs Tim for a no arm workout on Wednesday

After Nicole on Monday and then the CrossFit Total on Tuesday, Lori Begs Tim for a no arm workout on Wednesday

Monday 8/17 “Fran”


Thrusters 95/65

One reason “Fran” is 21-15-9 is so that you can break it up into 3 sets each round.  Obviously, breaking it up will make it take longer, but if you can’t get through the whole set without stopping it can be a good tactic.  (7/7/7),  (5/5/5), (3/3/3).  As with all the workouts, make sure you are not using more weight that that which allows you to maintain proper form at which ever speed you go.  I have to admit (Liesbet) that sometimes when I do Fran I do it with less weight so that I can work on increasing my speed, and other times I do it as prescribed so that I can work it with the weight.

Watch some of the fast “Fran’s”:  Fran sub-2:00, Miguel Flores …[wmv][mov], Fran – 2:02, Josh Bridges …[wmv][mov], Fran – 2:05, Speal …[wmv][mov], Fran -2:19, Brett Marshall …[mov]

Try this new colorful Italian recipe that’s effortless to make and tastes delicious. Tofu is packed with healthy lean protein. Zucchini provides fiber and is a good source of vitamin A, vitamin C, and folate. This simple, nutritious recipe will reward you with rich, authentic Italian flavor while keeping you In the Zone.

This and all of our Italian recipes are from Dr. Daniela Morandi author of Il Bello Della ZONA, a Zone Italian cookbook. See below for Dr. Morandi’s biography.**

Spiedini al Tofu
(Tofu Skewers)

Tofu Skewers 6 Block Meal


Go to the Recipe

Monday 7/6/09

Fran prep at a level 1 certification

Fran prep at a level 1 certification

Monday WOD “Fran”
For Time:
21 Thrusters, 21 Pullups, 15 Thrusters, 15 Pullups, 9 Thrusters, 9 Pull-ups.
Men 95lbs, Women 65lbs)
Post time to comments

Watch a video demonstration of “Fran”







Fran Results 7/7/09

Fran Results 7/7/09