Oh, Fran

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.

So”¦ remember those 3 miles that I planned to run today? Well, Fran had different plans for my afternoon. (Mal and I went to the 12:30 CrossFit class this afternoon.)


Who is Fran, you ask? Fran is THE baseline measurement for CrossFit. It’s also one of the hardest WODs. Check this out:



Thrusters (95#, 65#)


It’s only two exercises, so you might not think it’s all that tough, but the combination of the two exercises, coupled with the number of reps and weight, is absolutely killer””you need some serious strength and endurance for this one!

I actually didn’t even do the prescribed Fran weight (65 pounds) for women. In fact, I didn’t even do the Level 1 weight (45 pounds). I used 35 pounds and a green band for assisted pull-ups, and Fran was still a frickin’ challenge for me. I even needed to stop multiple times during the workout to catch my breath and rest my muscles. I ended up finishing in 5:55 and my body felt like Jello from head to toe. Holy crap, Fran kicked my butt. There was no 3-mile run in my future.

And”¦ I have one more goal for 2012: do a Level 1 Fran.

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After CrossFit, I came home and threw together a quick lunch: 1 egg + 2 egg whites, tomato slices with salt + pepper, carrots sticks + garlic hummus, and a clementine.

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Now, I am glued to my computer for the rest of the night. I have lots of catching up to do!

Enjoy the night, guys!



  1. Fran is a beast! It’s one of the hardest, but one of my favorite workouts, too. Last time I did it, I did 65# thrusters and jumping pull-ups in 8:28. One of my 2012 goals is to do Fran at that level under 7 minutes!
    Fran is like the equivalent of asking a runner what their 5K time is. The super elite CFers do Fran in under 3 minutes–it’s nuts!

      1. @Michele: @Kath: Fran was just the WOD, but before it, we warmed-up, stretched, and practiced some “skills,” which typically involve learning new moves (often lifts) and/or strength training. The WOD is basically the finale/focus of the workout, and the entire session is done in an hour or less.

  2. I had never heard of CrossFit until my sister in law started going there, and she absolutely swears by it. All I really know is that she lifts giant tires there??? Puts a funny picture in mind, ha! Do you have a post where you share details of a Cross Fit workout?

    1. Haha! Yep, our CrossFit has big tires too! I blog about all of my CrossFit workouts, but if you want to read about more of them, just click on the ‘CrossFit781’ tag at the bottom of this post for more!

  3. It’s amazing how Cross Fit can do more for someone in 5 minutes than most exercises can do in 30 minutes! I really like the idea of putting 10 minutes of very hard work in, instead of spending 20 minutes exercising, and resting for 10 of it!

  4. Hi Tina. You are inspiring me to want to try CrossFit one day. I’m thinking I may need to be in better shape before my first attempt. Maybe by spring.

  5. Ever since I saw CrossFit on your blog, it seems to be popping up everywhere now! I am definitely intrigued and would love to try it someday. I may need to become a bit stronger though, I am slightly on the weak side when it comes to strength abilities 🙂

  6. I see crossfit popping up everywhere now. Did you know they have crossfit competitions? I was watching pieces of it on ESPN the other day, seems like an amazing workout!

  7. Great job, sounds like a tough workout! I am with you on the unassisted pull-up goal! Why is is so hard to do a pull-up?!?! And, why do guys make it look so easy! ha. Good luck!

  8. Great job, sounds like a tough workout! I am with you on the unassisted pull-up goal! Why is is so hard to do a pull-up?!?! And, why do guys make it look so easy! ha. Good luck!

  9. Someone posted a pic of the WOD from the early morning class and I saw Fran and got scared… however the noon class did a version of Fight Gone Bad which was Fight Gone 2012. It still made me cry though. Our warmup was Tabata Burpees. AKA Pukies.

  10. Fran is definitely a good one. I think you will be able to do the 65lb thrusters in no time…the pull-ups are killer for me! Enjoying the recent crossfit recaps!

  11. Have you done Murph WOD yet? It makes Fran look like kittens and puppies playing in wildflowers under a rainbow that’s burping fairies. Fran is one of my favorites behind Fight Gone Bad, but she put me in renal failure last time. Rhabdo. Fun times 🙂

  12. Your class looked tough. About a month ago I began working out with a personal trainer and now I’m lifting more weight than I ever thought possible! There’s also a class at my gym called “chisel” that supposed to be very P90x. Haven’t tried it yet…maybe soon.

  13. That’s a great time!!!! I can’t remember what my best Fran time is but I know I wouldn’t be able to do it now since I haven’t done crossfit in so long.

    What I will say is that if you do Crossfit right, you’re probably not going to be able to run later in the day. That’s the thing about it!! They say if you can work out after, you didn’t go it fast enough! So you may have to get your run in a couple of hours before you do xfit 🙂

  14. I tried your crossfit workout of the 10 sit-ups, 10 push-ups & 10 air squats. I did it yesterday when I was at the gym and I did it in 11:55!! Great workout! Thanks.

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