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Posted by on Jan 1, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Paleo Lifestyle, WOD

Outlaw Way 131201 (Fran+)

Outlaw Way 131201 (Fran+)

Last night I went to bed at 11:00, didn’t even try to see the change from 2012 to 2013. I’ve never really understood the enormous celebrations…it’s a calendar, it happens every year, that’s like celebrating Sunday because its the first day of the new week? Really doesn’t cut the mustard with me. One of the trainers was opening the box up 2 hours early today so us Outlaw folks could get our workouts in. Last night I was glad for this, this morning I was less glad. The Outlaw work went a little something like this…



20 minutes to complete the following…

For time:

21-15-9 of:
Thrusters 95/65#

-then (no rest)- 5:34

Run 1 Mile. 9:44

With the remaining time:

Establish a 20RM Back Squat. 135#

I really see now way this workout was going to be fun or in any sense enjoyable. The best part about Fran is how short it is, the whole time you can remind yourself that after these shitty 4 minutes or whatever you do it in, you get to collapse on the floor in a puddle of firebreath. Then you throw a 1 mile right on the end and that all disappears. We last did “Fran” on Halloween, my time was more or less the same, I might’ve shaved a second or two, nothing appreciable which isn’t surprising given the time off from injury. I was happy not to have slipped at all. The mile was obviously slow, and cold. I really had no concept of what a safe 20RM would be and I only had one shot after the mile. I think 135 was rather low, probably could’ve snuck by with 155-175. Still a good day, and a great way to bring in the New Year, I’ll take that over a night out and hangover any day.

First meal of 2013 had to be a good one…


Without getting into too much detail the holidays have left my gut an inflamed mess, as sugar/flour/dairy/gluten have been known to do. Typically the effects of gluten can last around a week after a major cheat, so considering my last meal on the night of the 25th, that puts us at tonight to be in the clear. Just in case though I’ll be imbibing a bottle of Kombucha everyday for the rest of the week to get my gut back in shape.


  1. Yeah, that was the hardest workout I’ve done in a while. Not sure if it was the cold or what, but it was tough.

    • Hahah that was fast! Go see a movie or something 😀

  2. I just wait for your posts, Dan 🙂

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