Progress is Key

Fran - Nasty Girl of CrossFit Progress — it’s what helps re-motivate and reignite me! With the Nasty girl week of CrossFit WODs – I have been able to witness some real progress in my training. And today, I had one of the best moments! We were doing the Queen of all CrossFit workouts – FRAN.  And I was doing the Pull Ups – yes, kipping but with no band and my coach Jerry — walked by and smiled. I could tell by his reaction that it was a proud moment of a coach to a student. He has been helping me for longer than I care to remember and so the fact that I finally got it — and was really kipping it, he was proud of me. It really made my day —  Here’s for the daily wins!   Last time I did Fran, i used a 53# bar and used a blue band for my pull ups. This time — 55# and no band!!! I will take it and use it to get even better…

workout warmup

800m run
bear crawl
crab walk
10 Kick to handstands





  • 21-15-9
  • Thrusters
  • Pull ups

time: 7:09