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Posts tagged “Fran

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 1.6.2014


Micro Fran
Thrusters (95/65)
Pull ups
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

 “If you aren’t going all the way, why go at all?”

– Joe Namath

Mobility WOD 202  High Hip Extension

nom-nom-chocolate-trufflesNom Nom Chocolate Truffles by Michelle Tam http://nomnompaleo.com

CFSR WOD 10.11.2013




In teams of 3

Each member of the team must complete


While 1 teammate is doing Fran the other 1 Partner is running a 400 while the other partner is doing max effort Burpees

“Scar tissue is stronger than regular tissue. Realize the strength, move on.” 
 Henry Rollins

Mobility WOD 122


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……..

Fran awaits

Monday 6/21/10

Oh so true

Pushpress 3-3-3-3-3
Thrusters (95/65)

Fran – 2:05, Speal [wmv][mov]

Obesity linked to gut bacteria

Do we really need something like this. “Both hands are free so carrying packages while moving is simple”, dont we have things called LEGS that allow this too.

I actually had a little bit of free timethis weekend and I went through some of the old school crossfit archives. If you have never done it I suggest you do, its pretty cool seeing some of the original versions of “the girls” and watch crossfit grow to what it has become. Here is the link to the first time “fran” was posted on the website

Suck list

Phil "im the man" Fisher killed it on the front squat wallball WOD rx'd

Saturday 5/8/10

20 min clock:
thrusters (95/65)
in remaining time on 20 min clock complete as many rounds of Cindy as you can (5 pullups 10 pushups 15 squats)

Coaches corner:
Your score is the number of rounds and partial rounds of cindy completed.

The Bay to Breakers “run” is next weekend. If anyone is interested in running it let me know as I may join in the fun.

I would like all of you to come up with a list of 5 things you really struggle with. I know what most of you guys struggle with already but I want you guys give a list. It can be little things like the kip for pullups or getting underneath the bar during the clean or the snatch. LIke I said I know most of your tough spots so if you have trouble thinking of 5 I will finish the list for you. Your home work is due asap, 12 point pont double spaced…….

This is from the documentry bigger faster stronger, its a great movie and I highly suggest watching it. Im not a big supplement guy, and this video points out some of the reasons why. Im not saying all supplements are bad but with the industry the way it is its very hard to find a good one. Theres no magic pill out there, eating right and putting in the work is where its at. Notice I wrote eating right first.

Brown fat burns calories – may lead to new obesity treatments.

The southwest regionals start tomorrow and crossfit will be streaming it live on the games website. First webcast next up will be TV, just you wait.

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