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This Week’s Workouts: My First Time RXing Fran!

Thanks to my unusual midweek travel to see my grandmother, I’m still off my normal workout balance in that yoga has taken a backseat for the last few weeks. It’s okay though because I hit a major milestone last Tuesday in CrossFit…read on for more details! πŸ™‚



5 rounds:

250 meter sprint on the rower
10 deadlifts (85#)
10 push ups
10 GHD sit ups

The 250 meter sprint on the rower nearly killed me every round. It was only about a minute but my heart was beating out of my chest!


Ashtanga + CrossFit

Tuesday was like my crowning workout achievement of the week day. Awesome ashtanga practice. Awesome CrossFit workout.

Here’s a video of me going from garba pindasana into kukutasana in ashtanga. Garba pindasana is one of the weirdest poses every. I’ll have to post a video soon of the whole thing. It requires you to roll around 9 times in a circle on your mat in this bind. It’s supposed to symbolize the nine months your in the womb. It’s one of those, “I look like a fool but I don’t care” poses.

Let’s talk about CrossFit!


I RX’d FRAN FOR THE FIRST TIME!!!! Fran is probably the benchmark CrossFit WOD that everyone knows.


It’s 21-15-9 of thrusters and pull ups. The weight on the thrusters for girls is 65# and the pull ups are unassisted. I don’t think I’ve done Fran since my CrossFit certification a year and a half ago and I modified with a 55# bar and a mix of kipping and jumping pull ups. When I saw that our programmer had Fran on the books, I set my mind to it that I would FINALLY RX it!

I was super nervous going into it. After having just finished CrossFit Open WOD 14.5, I knew that the 65# thrusters would no longer be a problem for me but I was worried about the kipping pull ups. I used to kip all the time but over the last six months I’ve moved to band assisted strict pull ups in an effort to get stronger. Luckily, the kipping came back to me and I got it done.

Usually the hardest part about Fran is that it sends your heart rate through the roof but I broke the thrusters into sets and did the pull ups in threes so I never really got there with my heart rate. I finished in 8:21. The best part is that I know that I have TONS of room Β for improvement and pushing harder. Can’t wait to do it again but for now I’m PROUD of my RX!


3 mile run before hitting the road to visit my grandmother


4 mile run through historic Milledgeville, Georgia on a beautiful spring day!

photo 2 (52)

I almost always run as my workout of choice when I visit my grandmother. It’s so super nostalgic for me to run through the town where I was born and have spent so much time with my family. This was one of those perfect spring runs with temps in the mid-60’s, abundant sunshine and no humidity. I ran effortlessly at a fast pace.



20 minutes of tabata

– 4 mins alternating air squats/jump squats
– 4 mins kettlebell swings/burpees
– 4 mins alternating gliding board mountain climbers/v-ups
– 4 minutes punching bag/jumping jacks
– 4 minutes double unders/ab mat sit ups

5 rounds

10 back squats (85#)
10 bench press (65#)

5 rounds

Prowler push
20 BOSU crunches

This was a great total body workout!


Hot yoga + 3 mile run


Hot yoga

It was great to end a week of running and strength workouts with a double dose of yoga!

How was your week of workouts? Favorite workout?Β 

{ 12 comments… add one }
  • Jojo @ RunFastEatLots April 13, 2014, 11:13 pm

    Great balance on those poses! I’m practicing some arm balance poses, and I hope I can do something like that some day!

  • Alison @ Daily Moves and Grooves April 13, 2014, 11:16 pm

    Awesome workouts!! Congrats on RXing Fran too!

  • Jessica Kiehn April 13, 2014, 11:21 pm

    Ok…your body in the yoga vid??!!!! So beautifully tan and toned and strong and feminine. Mega babe! Way to go, sister.

  • Sara @ LovingOnTheRun April 13, 2014, 11:29 pm

    Awesome week! I keep telling myself I need to add more yoga into my routine. I really NEED to do this!

  • Samantha @ The Faithful Runner April 13, 2014, 11:44 pm

    WOW! Your video is truly incredible! I admire how awesome you are! And congrats on RX’ing FRAN! πŸ™‚ What awesome accomplishments this week!! My favorite workout this week was an awesome 4ish mile trail run!

  • hillary | nutrition nut on the run April 14, 2014, 12:06 am

    IMPRESSIVE week of workouts!! Where’s your rest day? πŸ™‚

  • Gemma April 14, 2014, 7:41 am

    Awesome work on Fran!!! Today was the second time I Rx’d it but the first time I completed it within the 10 minute time cap our box puts on it. Finished in 9:40 – so pumped!! Like you, I can’t wait to do it again now.

  • Whitney April 14, 2014, 9:47 am

    Yes! Killed it this week, I always look forward to your “this weeks workouts” posts! They motivate me so much πŸ™‚ Keep up the good work!

  • Elizabeth {Positively Healthy} April 14, 2014, 10:00 am

    Great job on the workouts! I love that video, so powerful! I had some really great yoga practice and some solid runs!

  • Nicki April 14, 2014, 12:48 pm

    AMAZING job on Fran!! That is HUGE! And under 10 minutes is an awesome time. I’ve never Rx Fran as the thrusters are too heavy for me, but I can get through the pull ups Rx. One day!

  • She Rocks Fitness April 14, 2014, 3:51 pm

    It was a good week of workouts. I heading to hot yoga in a hour or so and hoping to get some outdoor runs in this week, along with some strength training, and at least 2 more yoga classes, depending on how my schedule works itself out. πŸ™‚ Have a beautiful start to your week! XO

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