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Posted: August 23, 2016

Why Paleo



Most people who turn to Paleo are trying to accomplish the following goals, or some combination of them: 


Paleo has helped thousands of people accomplish these goals and more. Following this challenge will help you succeed at having all those things once and for all. It sounds like an infomercial for the newest super-pharmaceutical or something, but this is no gimmick. Here’s why: 

1. The Paleolithic diet is what we ate as we evolved over 2.5 million years. The 10,000 years we’ve been eating products of agriculture like grains, beans, refined sugar, seed oils, hazardous food additives, and dairy are a mere blip on the timeline of evolution. Most people are not very well equipped to deal with those new foods, as evidenced by the proliferation of obesity, heart disease, diabetes, chronic pain, poor athletic performance, mood disorders, digestive disorders, and unhealthy skin, among hundreds of other symptoms and diseases. We are what we eat. 

2. Despite conventional wisdom, we are not supposed to eat grains, even those highly coveted whole grains. They contain harmful substances like gluten, certain lectins, and phytic acid, among others. They mess with our digestive systems, causing severe inflammatory responses. Phytic acid carries necessary minerals out of our bodies unabsorbed. And they can act like opioids (read: addictive drugs), creating fatigue, moodiness, and addictive behaviors. 

3. Contrary to popular belief, dairy is not the only way to get calcium. Moreover, calcium is not the only way to grow bones. Almost everyone in the world—up to 85 percent of us—is lactose intolerant to some degree. We’re meant to stop eating dairy when we’re weaned from our mother’s teat. 

4. Omega 6 fatty acids cause inflammation; omega 3s fight inflammation. The two should be eaten in balance. However, ubiquitous foods like corn oil, soy oil, safflower and sunflower oil, cottonseed oil, and other vegetable oils have a tremendous amount of omega 6s, and we’re not getting the required omega 3s to balance that out. 

5. Sugar. Holy sugar. It makes you fat and diabetic. It promotes inflammation and lowers the immune system’s ability to do its job. It makes you crabby and hyper—sometimes at the same time. And you probably eat way more of it than you think. 

6. Most of the foods above are low in nutrients—some more than others—relative to meat, seafood, eggs, veggies, fruits, nuts, and seeds. That means every time you put a piece of bread in your mouth instead of a Paleo food, you’re wasting an opportunity to get some much-needed nutrition.

-The Paleo Plan


More information here on our CrossFit Franco's Paleo Challenge Group Page!


Posted: January 14, 2016

Goal Setting Party, January 23rd! 10:00am- 11:30am














We are getting together after the 9:00am WOD next Saturday, January 23rd to set goals for the coming year. We will have a guest speaker who has over 20 years of experience in coaching individuals on how to make SMART Goals. Bring your favorite snack (healthy preferred) and some ideas about what you would like to acheive this year! This WOD & workshop is open to the public...bring a friend! 

“CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one…” - Josh Everett


Posted: September 10, 2015

Honoring Their Service...Remembering Their Sacrifice

Honoring Their Service...Remebering Their Sacrifice

Hey guys...Coach Greg here with this month’s addition of coach’s corner and I am looking forward to talking to you a little bit about something that strikes very close to my heart. Now some of you might know this but September is a very special month for me, and no it is not because it is the greatest birthday month ever (though I feel very strongly that this is a true statement). No to me this month holds a deeper meaning, one that defines me as a person.  On September 11, 2001 we as a country suffered a great lose, and I am willing to bet that most of us reading this right now can remember the moment of when we heard that god awful news.  America had been attacked, a sucker punch if you will to a blind eye. I was 10 years old when 9/11 happened I can remember sitting and watching in my classroom as innocent people jumped from building and rubble fell from the sky. None of it seemed real to me and I do not think at ten (yes this proves even more to most of you that I am a baby) that I fully understood the magnitude in which it impacted our country.One good thing did happen that day though, at least to me. I received my calling. This calling was the duty to serve others before myself. It is this calling that I feel led me into the career and position I am today.

Most of you may know me as a crossfit coach or as that silly kid that tells you to do endless amounts of burpees or countless reps of deadlifts all while yelling at you to keep good form; but what some of you might not know is every third day I trade in my gym shorts for bunker banks and serve our community. Now don’t get me wrong, I know that Mandeville LA has nothing on the call volume that the men and women of NYC, nor have we gone through such a catastrophic event, but watching and reading stories of what those men/ women did inspired me to become who I am today. There was a total loss of 2,977 people lost in the attack of 9/11, 343 of these were NYC fire fighters (some of you might have noticed this number on my arm, now you know why), along with 23 NYPD.  These men and women that died did not blink, did not second guess, they went in to do a job. A job most of them knew they would not return from that day. Some were lost in rubble, some trapped in flashovers. Everyone of them went down giving their last breath, not to save their own life, but to help their neighbor in their time of need. This to me shows true sacrifice, it shows character beyond any measure, and those are the traits I try to live my life by today. 

At 19 I dropped out of college to join the fire department. I thought I was in the best shape of my life, I could bench 315 lbs, do countless amounts of push-ups and had abs only models wish they could have (Just kidding but I totally thought I was hot shit when I looked in the mirror and that is the SAD honest truth). What I didn’t realize is that I could hardly run over a mile without being completely exhausted, my legs looked like chicken thighs and I had the strength to match them. And my countless hours of partying, drinking and smoking till the sun came up were not going to prepare me for a goal I had set for myself all those years ago. I had what most people would view as a goal with no direction of getting there.

Now to get hired as a fire fighter there are a few steps you have to take, one being a written exam. That was fine... study a few books and BAM you have a score good enough to summit out to fire dept throughout the state. Step two was where I found my stall point for a while. Remember that endless party guy I told you about earlier, well lets just say I partied a little to hard before my first fitness test and missed an opportunity to get hired because I was to busy puking behind a bush. This was a very big turning point in my life. I was now 20 years old now, out of college for a year and feeling that I was lost. I had decided to move back home and get my act together. So with some money I had saved up I joined Delgado and enrolled into an EMT course to try and build some credentials for the fire service. Also after my sad defeat on the fire fighter entry course I knew that I needed to get into shape and fast. This is where crossfit entered into my story and I have never looked back since.  At 20 years old I walked into class my first day (this was before intros and elements it was more of a throw to the wolves kind of mentality) I witnessed men and woman working out but in a whole new way than what I was use to. There was not a single mirror to watch myself do curls in or squat racks to hang my towel on while I did a set of bench. This was a dirty warehouse with box fans and sweat covered mats, and after a being beaten what felt like an hour, throwing up the beers I had drank the night before, and getting passed by every soccer mom in Mandeville on our 200 meter run it was time for class to start. Somehow I survived day one and for some unknown reason wanted to experience this feeling again. I slowly began to progress, I saw myself changing, and the long nights of partying slowly became less and less. I found myself passing on parties to study and workout. I had truly “drank the koolaid” and there seemed to be no turning back. After about 6 months I decided to go get my level one and start coaching.

CrossFit shaped me, changed me. I was a totally new person, at 21 years old I was fit and ready for my chance to serve the community. I was able to finish school and pass the board exam to get my EMT patch, also while doing this I had gotten another chance to interview for the fire Dept. After my embarrassing show case last time around I was determined to show that I had what it takes to call myself a fire fighter. I smoked the course setting a record pace, only to be broken later that day by someone else, but hell I gave it my all and had proven to myself that I could do this job. I received a letter inviting me to my first of two interviews, guess most of you know by now I passed through these and now work for Mandeville fire dept also known as STFD #4.  I had finally made my goal set by ten year old me, to serve others before myself.

Two things are for certain...I love what I do and without crossfit (and my parents) I would have never been able to achieve what I have today. I believe that we all have a story like this somewhere inside of us. A story of defeat and triumph. I witness it almost every day in class as I watch someone getting a new PR on an oly liftor climbing the rope for the first time. I can honestly say that I love serving you all as a community, member, and friend. I challenge you though this month to do something outside the norm for a total stranger, to go above and beyond what is expected and do something extraordinary for someone else you barley know. And remember you are never too old or too young to chase the dream you once had! 

Coach Greg

Posted: September 7, 2015

Never be anxious about the next day...

Never be anxious about the next day...

My name is Ashley Willie. I am a 29 year old full-time student and Occupational therapsit. I have been doing crossfit for 3 years.Crossfit has changed my life because it’s the one group exercise I have come across that leaves judgment at the door. I can work out at my pace and preform the best I can and not be judged on my outcomes. Crossfit has changed my lifestyle in a way that I now am able to make all around healthier choices for myself. I love that everyday I come into the box I am pushed over my boundaries of comfort and accomplish movements and exercises I never though I could do. I like the support of a personal trainer in-group exercise form. They are always watching and making sure I am doing correct movements while pushing me to be my best to get through a tough WOD. 

The weekend of June 1, 2015 I was helping my boyfriend, Derek Jambon, move to school.  That evening relaxing on couch I had felt tenderness in my right breast.  I didn’t think anything of it...I  just figured I might have a pulled muscle or a strain from lifting furniture all day. About a week later I had still felt soreness along with a new development of a lump. I had called my doctor's office to set up an appointment. My doctor said that it might just be fibrocystic (muscular). She didn’t seem too concerned, but she ordered me an ultrasound just to make sure. Once my results came in, the nurse called me and had told me the results came out normal. I had let the nurse know that I still have a lump and it is was still painful. She had said that there was nothing else their office could do for me and if I believe there was something still there I needed to go see a specialist. I was not happy with this doctor so I called another office and the 2nd doctor’s Nurse Practitioner told me it is definitely not muscular. It was for sure something else and she sent me to a general surgeon whom specializes in breasts. The surgeon ordered another ultrasound and mammogram. The results of those tests showed something was not normal. I was then scheduled for a biopsy. On August 5, 2015 the pathology of that test came back and that was when I was finally diagnosed with Stage 3 Breast Cancer. 

I felt like I was in a horrible dream. Still not completely believing what was happening around me. The day after being diagnosed I went in for a procedure to get my chemotherapy port put in. Several weeks after that when I woke up in the morning I thought to myself “that was a horrible dream” then I would touched where my port is on my chest and realized it was reality. Now I look at it as “it is what it is and i can’t change it.” Its going to be challenging but I am up for the fight.

I am going to continue to workout at the box. Working out helps me release stress and anxiety. Also, my doctors have told me that the chemo treatments will make me very exhausted and I should try to stay with my normal activity to help fight the fatigue. I had not really experienced the support from the crossfit community until really these past few weeks. All my friends and the coaches at my Franco’s box have all been great in showing me their support and I really appreciate everyone. 

I just want everyone to know to trust your instincts and listen to your body. If you believe there is something not right get another opinion or look for other options. 

Never be anxious about the next day for the next day will have it’s own worries.  Matthew 6:34


Posted: August 28, 2015

The Unmeasurable Benefits of Weightlifting


The Unmeasurable Benefits of Weightlifting

The sport of Olympic weightlifting has enjoyed amazing growth in recent years, largely attributable to CrossFit and the determination of its enthusiasts to master a broad range of disciplines.  The fever of this growth has spilled over to all ages, many are getting addicted to the satisfaction that is experienced after moving a heavy barbell quickly, with efficient movement.

That satisfaction comes with many well known benefits. Unless you’ve been hiding under a rock, you know that lifting weights has tremendous impact on ones health, improved bone density, cholesterol, blood pressure, reduced fat and lean tissue, increased hormone production and higher metabolism to name a few.

Some of the more obscure benefits directly attributed to the sport of Weightlifting.  

  • The soaring confidence of a beaming 11 year old after their first weightlifting meet when just 6 months previous, they walked with two left feet. You’ve never witnessed such rapid personality development in an adolescent till you’ve spent a few weeks with them after their first meet.  
  • Renewed motivation for the gym, new barbell tricks quickly become addictive!
  • Most don’t realize improved flexibility can be directly attributed to the full range of motion used with the lifts as well as the accessory exercises used to help create efficient movement. While it may be a measurable benefit, it’s certainly not well known.  50 year olds who've not come close to a full split since their teen years, after taking up weightlifting for the first time, with some persistence can eventually regain much of the flexibility of their youth.  The arms eventually can go overhead all the way after dramatic improvements in shoulder mobility. The results can be dramatic!
  • Much like wrestling, Weightlifting is an individual effort with the spot light on the lifter, however if that lifter is on a team, their effort also impacts team ranking in a meet.  The camaraderie and team pride that quickly develops is contagious! Magic happens when a team starts to place well in meets and motivation soars.  If you’ve been part of a team, you’ve experienced personalities gel as they lift together in training for a specific meet, you’ve witnessed relationships that are likely forged for life.

It really feels like the sport of Weightlifting is in it’s infancy stage in and around St. Tammany Parish, it is small but growing with a fever. It is very exciting to be a part of it’s growth and to witness first hand the unmeasurable benefits many are experiencing.  

Check out the following article!  Olympic Weightlifting Renaissance

Coach Jonny

Posted: August 22, 2015

Are You Overtraining?

Are You Overtraining?

There are always driving forces or motives behind everything that we do. We wouldn’t go to work if we didn’t get paid, or go to the gym if we didn’t see results. So what are your motives for doing CrossFit? Better question, what are the outcomes you’re looking for from doing CrossFit?

It’s so important that you answer this question honestly for yourself: When you first started CrossFit, what were your goals? To look better naked? To run a 5k? To get harder, better, faster, stronger? How have you lost sight of those goals? 

Many times losing focus will lead into over training. We hear people talking about it, we think about the idea of it. But do we realize when we are doing it? We have all heard of people like Michael Phelps whose phenomenal training program led him to multiple Olympic gold medals but can we all sustain that level of training? And does one size fit all? What value does training 5-6 times per week or even multiple times a day bring to you?

These questions are even more relevant in the Crossfit community where a lot of media attention has suggested that Crossfit might lead to overtraining, injuries, and the “dreaded” Rhabdo. A lot of this attention is due to the highly competitive nature of CrossFit, while the competitive side of CrossFit leads to amazing results and accomplishments, by focusing on the weight moved, repetitions, or time completed cause too many of us to lose focus on our end goal.

The box has become a place for us to socialize as well as workout. Being there can become addictive. We love the high we get from the WODs or our lifting session and want to do more, or we may have some other goals like trying to burn as many calories as we can so we push beyond our own limits leading to a decline in our performance and progression rather than getting stronger or fitter. Over training can take on many appearance such as a rapid increase in training volume, extended training sessions, not enough recovery or nutrition. What we have to keep in mind is that its absolutely crucial to provide yourself with ample rest and recovery. For example your 2015 Reebok CrossFit Games Champion, Ben Smith, has stated in an interview with the Rx Review that he regularly listens to his body and to what its saying while maintaing a workout schedule of 3 days on, 1 day off.

Other than being completely addicted to CrossFit and drinking our fair share of the Kool-Aid, we also tend to compare ourselves to others on the board and forget we are all different. It is important to realize that the whiteboard is a great tool to push ourselves to a higher level of fitness, but also keep in mind that just as we all look different in appearance we also all have different training thresholds and each “CrossFitter” needs to monitor and track their own levels of fatigue and performance. Improving as individual is more important than beating your neighbor. We all have to try and function at a level that our bodies can sustain. If you find yourself competing against others, ask yourself “why?” Why is it important for me to beat them? What am I gaining? Why do I feel the need to lift beyond the recommended weight and go 5 days in a row to beat my “competition”? Who is really “winning” if I’m not training smartly?

Keeping a record of your training should also include monitoring how you feel, sleep, and function – lifting 400 pounds one night but not being able to move the next day is not going to help your overall health and performance. Like all things with the help of a good coach and patience you need to build up to higher performance levels.

So as with all things in life you need to think intelligently and go at a pace that fits your life and current fitness levels and your own strengths and weaknesses. Take off a day from CrossFit. Take some time to mentally & physically restore your body. Eat healthy foods. This is different for everyone – could be meditation or could be gathering with friends and family; the key is to engage in activities that make your life full and help you recharge your batteries. – so do you think you are overtraining? Check out these articles for some tips about overtraining

Coach Yaz

Posted: August 14, 2015

What Will You "Look" Like on November 8th?



What Will You "Look" Like on November 8th?


The Whole Life Challenge starts on September 19 and I want to invite you to be apart of this amazing program. I decided to take the Challenge because I know how big of an impact my daily habits have on my performance and life…and I know how much room I have for improvement. I also know how unlikely it is for me to replace my bad habits without the support of the rest of you. So I wanted to take advantage of this opportunity to help me get better…and I wanted to make this opportunity available to the rest of you too.

Just for a minute consider something…Consider who you want to be on November 8. If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have? So fast-forward and paint yourself a picture: What do you look and feel like on November 8?

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. You will be making a comittment to replace a few bad lifestyle habits with good lifestyle habits. We’ll work on all the areas of our well-being—like nutrition, stretching, and exercise. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is…Well, it’s who you are on November 8.

I hope you’ll watch the videos and join my  team. In fact, I WANT you on my team!

Watch the video

To join my team

Our Team’s name: CrossFit Francos

Weekly prizes will be raffled off to members and prizes will be awarded to top individuals! 

Our goal is 35 people, so I hope you’ll let me know if you have any questions or concerns. Otherwise, I hope you’ll get your name up on this list and join us!

"Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover." –Mark Twain

Coach Trevor