Fran with an F

So, Fran.  The dreaded workout by most Crossfitters.  Since I did a highly modified version of Fran – I don’t really consider it Fran.  But something about the name just makes my stomach churn.  I was anxious all day even though I knew I wasn’t even going to do Fran as Rx.  We had running Fran programmed – which was:

Run 400m
21 Thrusters
21 Pullups
rest 1min
Run 400m
15 Thrusters
15 Pullups
rest 30sec
Run 400m
9 Thrusters
9 Pullups

So, my PT throttled me at 45# at a max, so I put that on the bar and tried out some thrusters.  I had some sharp pain, so I bumped down to 35# and it seemed fine.  After talking to Coach Ben, I decided to do the workout with 35# because i could get range of motion of the thrusters vs. just doing front squats at a light-ish weight (for me) because I didn’t have knee sleeves and didn’t want to do 45 heavy squats.  In the warm up run, my shin started hurting, as did my ankle so I was forced to do the air dyne.  Since I took a brief hiatus from running, I need to ease back into it again.  I also did ring rows.  Overall, it was a good burner workout for me and I finished in 12:21 (10:51 if you take the rests out).

I’m not the only one with those feelings about Fran.  One of the funniest moments I’ve seen is that fellow Craic Head posted on Facebook during a Friday Night Fran something to the effect of making Fran his bitch.  And this poor woman, who was also his Facebook friend (who doesn’t do Crossfit) posted “You mean Fran from church?  What did she do?”  HAHAHA.  Love it.  Maybe I’m not expressing this story as well as I could…but just thinking about it makes me chuckle a bit.





Friday Night Fran and Barbells for Boobs

Last night we did Friday Night Fran at Craic.  Love the energy that Craic heads bring to internal events.  It was a such a great time.  I ended up counting / judging for a couple of my pals: Elizabeth, Garcia, Jason, and Brett.  They all fucking KILLED Fran.  It was such a great night.  Not a ton to say, just lots of fun and lots of people getting after it. “Judging” at these internal events are awesome because unlike Garage Games or competitions, you can actually cheer and coach along the athlete that you’re judging.

Here I am yelling at Garcia to keep moving!

Here’s me, Elizabeth, and Brett (notice I’m wearing my awesome kitty hat!) By the way, this was taken post-workout and they both look perfect.

I went home fairly early after Friday Night Fran and got a good night’s sleep before Barbell for Boobs the next morning.  After conferring with some of the coaches at Craic, I decided that I was going to go with a light weight and do the clean and jerks.  I really wanted to do the clean and jerks and felt like just doing squat cleans would suck.  So I decided to go with 65#, which is the weight that I practiced with last weekend during open gym.  I knew I was going to go fairly fast through this workout (Grace).  I started the workout and did 10 unbroken.  Dropped the bar, took two big breaths, and banged out 10 more.  Then I did the last 10 broken into two sets of 5.  The last five, I really wanted to break them up, but I was reminded that this was more than just another workout.  It was to help people, who otherwise can’t afford it, to get affordable screening and preventive care for breast cancer.  I thought about how hard it is for people struggling with breast cancer (or any type of cancer) every day.  Surely I can suffer through three more reps if they are fighting nobly for their lives every day.  My suffering (if you can even call it that) was no where close to what they went through.  So I did it.  I banged the last five out and essentially flew through the workout at 2:33.  Not only was the cause inspiring, it was also inspiring to watch my fellow Craic heads also fighting through pain and exhaustion to finish the workout as well.  Some people conquered fears of putting thirty reps over their heads, some conquered just getting through the workout at a steady pace, some people proved that they could do things that they didn’t think that they could do.  Can’t wait to be all rehabbed up and do this next year Rx.

Here’s me, mid-pull:

At the top of my jerk

Winner for best outfit of the day, Reggie D

My fave picture of the morning: Gienah and Jacob – Love these two!


Fridays are for FranStina

It’s nearing the end of the No Bread Challenge, so that meant it’s Friday Night Fran day.  Since I have had some shoulder woes throughout the competition, I didn’t really re-test what I did almost 50 days ago.  Instead, I did FranStina (my customized version of Fran).


75# Front Squats

Ring rows

Nothing really exciting to report, as suspected, the middle 15 reps were the toughest.  The weight got quite heavy for the front squats.  Final score: 4:53

Tonight, Craic is hosting Friday Night Fran.  It’s going to be a blast!  The energy during one of these events is awesome.

Tomorrow is Barbells for Boobs.  After talking to Jarrod, I think I’m going to do 95# squat cleans instead of clean and jerks.  I hope to finish in under 10 minutes.

You don’t have to be great to start…

…but you have to start to be great.


Today was the first day of Craic’s 4th No Bread Challenge (NBC4).  It’s the second one that I’ve been a part of.  The first time I saw some great results, but since then I’ve slipped a bit – started with a cheat during the week, the cheats became more regular and this challenge arrived just in time.  I’m going to be pretty strict this time (I was last time as well) and I’m hoping that this will propel me into a new phase of my life where I’m taking better care of my body.  I wanted to be in tip top shape by my 35th birthday (which is a week from today). I didn’t quite make my goal, but I’m headed there.  This challenge is going to be a game changer for me.  

As with any No Bread Challenge, it all starts and ends with Fran.  Last time I did Fran, I did it with 45# thrusters and did black band pull-ups.  I recently graduated to the green band and there was no way I was going to go back to the black band.  At the same time, I knew that I should also up my weight for the thrusters.  I wasn’t blogging back then, but for the first challenge, my time was 6 seconds slower at the end of the challenge.  Scaling both aspects of Fran up was going to be risky.  I had no idea what I was going to do.  90% of my anxiety about Fran was about how I was going to scale.  I talked to Jarrod and he suggested that I go up in weight and do green band pull-ups, but scale the number to 15-12-9.  Once I knew I was scaling,  I actually went into Fran with a calm head.  Time started and I had to break up my thrusters into a couple sets.  Pull-ups were hard (I was thinking about doing a 5-5-5, 4-4-4, 3-3-3 rep scheme, but it fell apart when my arms got tired).  Final time: 8:06 @ 55# 21-15-9 thrusters, green band 15-12-9 pullups – the only way is up from this point.  

As mentioned in my previous post, I’m going to be posting what I eat throughout the challenge.  I’m going to be honest and post everything I eat…including any cheats or drifting away I might do.  


  • Eggs, bacon
  • Sashimi (assorted fish), cucumber roll with spicy salmon
  • Dark chocolate covered almonds (5)
  • Chicken, avocado, salsa, veggie chips, cilantro, pickle chips (see below)
  • Paleo crunch (just made a fresh batch for a friend and had to sample it)

That’s all for now. Perhaps I’ll have a more insightful post later on, but I have a splitting headache and it’s time for bed.