Fran Is A Four Letter Word

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Check it out: my last pill for my UC!!

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I took that baby this morning, which means I’m off ALL drugs now. No steroids. No nothing. Booyah. Let’s hope I can stay healthy now!

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FYI: I’m taking probiotics (my doctor recommended VSL3) as well as a multivitamin and fish oil daily.


As soon as I woke up this morning, the thought of almond butter popped into my head, so I made My Favorite Breakfast Pancake and topped it with a huge scoop. I also shoveled a spoonful straight from the jar into my mouth. I am so classy.

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I ate my pancake and then drank an iced coffee mixed with the ridiculously sweet stuff from yesterday. I sipped it while making a dent in my inbox.

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A couple of hours later, I headed to the gym for a workout. Guess what was on the agenda?!?


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FRAN!!!! I didn’t see it coming at all””and, you know what, it totally kicked my butt!


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Blah. Fran didn’t go as well as I had hoped. I used the prescribed weight for the Thrusters (65 pounds), but I seriously struggled with the pull-ups. I just can’t do kipping pull-ups, so I wasted a lot of time doing strict pull-ups (with a #2 band) and resting every few reps. By the end, my arms were totally spent, so I was doing one pull-up at a time. They just wouldn’t do what I wanted them to do. It was so frustrating!

I was actually the very last person in the class to finish this WOD, which was cool because everyone was cheering me on, but sort of embarrassing too because I was struggling so much and being a big wuss with the pull-ups. I also may have used a few 4-letter words that weren’t “Fran.”

I finished in 12:25, which was 7 minutes slower than my previous Fran time, but I used 20 more pounds for the Thrusters and used a smaller band for the pull-ups. I also beat my 1RM for Thrusters by 5 pounds during our warm-up (95 pounds), so the workout wasn’t all bad. Until next time, Fran!


After CrossFit, I quickly changed and then headed to NuVal for a few hours. While there, I drank a protein shake and ate a Uber Larabar.

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When I got home, I made a salad with leftover arugula, beets, and sausage. I also drizzled a little balsamic vinegar on top. It was sort of random, but delicious and satisfying.

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After lunch, I ate an Adora disk with almond butter, a couple of dried peaches, and then a handful of almonds, which I didn’t snap photos of because I’m a bum.

Feel Great Weight


I used to run track in high school, so I’m really looking forward to watching the track and field events during the Summer Olympics. Watching those super-fit athletes inspires me to get moving too. I recently visited my local track and did a great workout that left me exhausted, sweaty, and with a big smile on my face. I had a great time and got great exercise! Hit-the-Track Outdoor Workouts

Stonyfield Giveaway Winner

Thanks to everyone who entered the Stonyfield giveaway! Here’s your winner:


My favorite summer activity is watching fireworks on the 4th of July.

Congrats, Kristy! Please email me at with your full name and mailing address to claim your prize.

Question of the Day

What’s your favorite 4-letter word?

Mine is PUGS.

P.S. Dog lovers: Bridget sent me a link to a hilarious site called Text from Dog. Check it out for a good laugh!



  1. You’re right-you did increase your weight on the thrusters, which is great! Way to go 🙂 Besides, Fran will always come back. hehe.

    My favorite 4-letter word(s): LIFT! and LOVE!

  2. Favorite 4-letter word: marg

    And, yes, in my world that is a word. For margarita. But my husband and I always refer to it as a marg. My favorite drink! We have an annual marg party, referred to as marg nite. And we make BAM margs–which are “Bob And Michelle’s margs”. 🙂

  3. Right now, my favorite 4-letter word is ‘Rest.’ I’ve been training my pants off like a crazy person and forgot how necessary a rest day is every once in a while. It’ll keep me injury-free and make my runs a lot better, not to mention more enjoyable because my body isn’t fighting itself!

  4. Great job on your Fran time. We just did Fran last week and I too was dissapointed with my time. The last time I did it RX but this time I was a whole mintue slower then my previous time (11:42). I was having all kinds of issues with my kipping though so it was totally a struggle. It is one of those workouts that totally tests your mental strength. Keep it up!

  5. Your box does Fran a lot! I’ve been at my box since March and they’ve only had it a few times. I’ve never done it. We aren’t doing a lot of the named workouts lately. They all still kick my butt though!

  6. Fran is a killer! The weight is totally fine on Fran it’s though those pull-ups! They’re horrid! You will get it though I promise! My first Fran time was somewhere around yours and it will get better every time you do it! Once you get the kip to it gets better! Its actually much harder with strict pull ups in my opinion so good for you for scaling up!! Have an awesome weekend 🙂

  7. couple things:

    Jason Khalipa has a great kipping pull up tutorial on youtube – it taught me how to kip.

    You may want to increase your calorie intake to improve your gains/strength?

    Can you kip with a band? That will prevent your shoulder/arm fatigue.

  8. This may sound silly but have you tried the kippings when you’re completely exhausted? I learned how to climb the rope at Crossfit when I was utterly spent. I tried to learn before that but was unable because I was overthinking it.

  9. I have yet to do Fran. I also struggle with kipping and have to use a band for the pullups which really annoys me. But .. it is what it is. Good job with the 65# thrusters!!

  10. Your lunch sounds delicious! Sometimes it’s the random meals that are the tastiest.

    Crossfit scares the crap out of me! I’ve always wanted to try it, but I am so weak I think I’d end up in crumpled heap in a corner, crying like a baby.

    Hmmm, favourite four letter word. Wine. Or cake.

  11. We keep do variations of Fran. Once was 45 thrusters and 45 pull-up (though I do ring rows because I still can’t do pull ups, dangit). Another was 15-15-15. I’m a little nervous to finally do an actual Fran.
    And hey, WODs are tough as shit. (Side note ”” that phrase makes no sense!) Anytime you finish one is dang good.

  12. Hurray for no medications! That’s such a great feeling, so *blogger’s high five!* 😉 As for my favorite 4 letter word… hmmm, I’d say cafe.

  13. so glad u r done with ur meds and feeling better..i know the feeling. i had UC AND NOW have microscopic lymphocytic colitis…i am a mess…lol…if u dont mind me asking, what meds were u on for ur UC?? i have been on entocort ec, prednisone, and asacol and nothing has helped! do u take probiotics/digestive enzymes?? i am soooo desperate to feel better…lol..i have been sick for soooo long now i am just looking for other suggestion 🙂 thanks

    1. I was on Asocal, Lialda & Prednisone. Now I take a daily probiotic (VSL3). The Carbohydrate Specific Diet seemed to help me too. Hope this helps!

  14. You got me at the pancakes. I must’ve somehow missed your previous post about them… well now I have saved the recipe and can’t wait to try them! All of your posts about crossfit have sparked a lot of interest in me. I think I’m going to give it a try!

    Favorite four-letter word would have to be DOGS because I can’t picture my life without them! 🙂

  15. It sounds like you’re doing GREAT with all the crossfit-ing, and your Fran showing is no different–awesome work, Tina! 🙂 I can’t do kipling pull-ups to save my life, but I’ve been told one day they’ll just click and you’ll get the swing of things (pun intended). KEep it up, I love reading about your progress!

  16. My favorite is Addy (2-yr old granddaughter) though I’m told I say $hit too often without even thinking about it…..oops.

  17. Ha, at first I thought the first photo was of a tall glass of orange juice…with a pill sitting in the bottom. Woohoo, last pill!
    I’ve never thought to put sausage on top of a salad (I would usually do chicken or fish), but darn that sounds good. Maybe I’m just in a sausage mood.

  18. My favorite four letter words are probably BAND (love love love music) and RUNS (like you, the best way to clear my mind and feel good when I’m feeling down). If texts from the dog is anything like “texts from last night” I bet its hilarious!

  19. Haha I use the other four letter ‘f’ word (not Fran) quiet often. I know, I know, it’s bad…but reading this post reminded me just how much better it makes you feel when you’re getting your ass kicked by a workout!

  20. Hey! This is my first comment here so I just wanted to give a
    quick shout out and say I truly enjoy reading your blog posts.
    Can you recommend any other blogs/websites/forums that
    go over the same subjects? Thank you so much!

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