Fran for Real!

 “I will hasten and not delay to obey your commands.”- Psalm 119:60

 

 Brian Morris Has thrown his name in on the 09′ Games! P.S. He dropped his fran by 3 MIN!!

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

 CFE WOD

Swim: Bike: Run: C2

Choose ONE sport:

 Goal is to use maximal effort for each 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Foul: Tabata squats, 20:10×8

Parmeasen Crusted chicken 

 I use boneless, skinless chicken breasts cut into large strips for this recipe because it keeps the chicken moist. For the coating I mix 1/4 cup Parmesan cheese, 1/4 cup whole wheat bread crumbs (it is easier to make your own in your blender), 1 tbl garlic powder, salt and pepper. Coat the chicken strips in a light dusting of whole wheat flour first and egg, then lightly coat with Parmesan mixture. Heat 2 tbl light olive oil in a pan over med high heat and cook chicken just long enough to crisp the outside. Place chicken on a baking sheet and cook at 350 degrees for 20 -25 minutes or until cooked throughout.
Parmesan Crusted Chicken- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carb)
2 cups mixed green salad ( 2 blocks carb)
Olive oil from searing and salad dressing (3 blocks fat)