Beasts of the Month

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Either I exercise too hard or my body is just old because I had an especially tough time recovering from my workouts this week. I ended up taking four rest days, which is more time off than I usually need.

Even though I knew my body needed them, I still felt a little frustrated taking so many rest days this week. I’m glad I listened to my body though because, boy, I needed those rest days in preparation for today’s CrossFit workout. Holy crap, it was probably one of the hardest– if not the hardest– CrossFit workout I have ever done (way harder than “Murph“). But, it was worth it, especially since Mal and I received a little surprise right before the workout started. I will tell you about it in a minute, but, first, here’s what last week’s workouts looked like:

Sunday: Off

Monday: Off

Tuesday: CrossFit

25 minutes to work up 1 RM Power Clean.
Beginners: 8 x 3, working on technique.

“Bottoms Up”
3 RFT:
10 Hang Power Cleans (135, 95)
15 Burpees

L3: (115, 85)
L2: (95, 65)
L1: light weight, 5-10 burpees

I worked my way up to 135 pounds for the Power Clean, which is my 1 RM from months ago, but I just can’t seem to get past it. I’ll typically miss a lift, so I start doubting myself and then it’s all over. I don’t make any progress, start doing weird form things, and I don’t know why. It’s so frustrating.

Anyway, the WOD was a fun one. I used 85 pounds for the Hang Power Cleans and finished in 4:35.

IMG_4561 (600x450)

My handwriting (above) is always so awful after workouts! I log all of them in a WOD book (like this one), and I swear my hands don’t work properly after exerting myself in a workout, so my writing always looks like chicken scratch. Ha!

Wednesday: CrossFit

I blogged about this WOD the other day: heavy Thursters + KB swings. OMG, this workout made me soooo sore… for days.


Thursday: Off

Friday: Off

Saturday: CrossFit

My quads were smoked from CrossFit on Wednesday, so running 12 miles for my long run on Thursday or Friday just wasn’t going to happen. I ended up making a full recovery by this morning, but I opted for a CrossFit Hero WOD instead of a solo long run. I guess last week’s long run is getting bumped to next week? I’m a little bummed I didn’t get it in, but I just couldn’t miss “Black Hawk Down!” Check out this workout:


Ruck In:
Run 1 mile with 25lb

Ascend the Cliff:
50 Pull Ups

Approach the Objective:
4 Rounds of:
50 Walking Lunges (total)
25 Squats

Attack the Objective:
4 Rounds of:
25 Pushups
Run 100 Meters

Load the Wounded:
100 Hang Squat Cleans (45lbs Barbell)

Descend the Cliff:
50 Pull Ups

Ruck Out:
Run 1 mile with 25lb

Insane, right? (Kerrie was right when she texted me last night and said she was “concerned for our well-being.” Haha!) It took me over an hour (61:40) to finish, and I even scaled some of the workout. I did some of the push-ups on my knees, and I ditched the 25-pound weight on the final mile (it just wasn’t going to happen). I did, however, do double the number of squats because I’m a moron. I don’t know why I thought it was 50 squats instead of 25, but I didn’t realize this until my final set when I was the last person still doing squats. Um, yea… that was dumb. Let’s just say, my legs felt awesome during this workout. Anyway, I’m glad I survived “Black Hawk Down!”

The best part about today though was being named “Beast of the Month” (BOM) along with my husband! Every month our CrossFit box picks a member (or members) to hold the title for the month.

Beasts of the Month

Woohoo! I am so honored to be BOM! I love CrossFit 781 so much, and I am so proud to be a member. Thanks, Dani and J!

CrossFit 781 Beast of the Month

Our bedazzled BOM belt is now proudly displayed on our mantel, and it will stay there for the next few weeks until the next “Beast of the Month” is chosen.

photo (6) (600x450)

Question of the Day

What is the toughest workout you have ever done?

P.S. You still have time to enter my giveaway to win a pound of white chocolate chip coffee from Marylou’s! I’ll pick a winner on Monday!



  1. Congrats on beast of the month:)
    I sometimes get frustrated when I need more rest days than normal, but I recently took a week off as a refresher and I feel SO much better about my workouts now. Sometimes it’s worth it to take a little time off to come back even stronger.

  2. The toughest workout I ever did was the first time I worked out with a personal trainer at the gym years ago. He KILLED me. I was not in shape when I started with him and on the first day, he had me do so many lunges and squats I thought I would die. Then he told me to go upstairs to the cardio area and do 30 minutes on the elliptical. When I got off my legs felt like jello and I almost fell. I had to hold on to the railing walking down the stairs very slowly. I honestly didn’t know if I would make it to my car. My legs hurt for days every time I stood up or sat down. It was awful!

    1. I go by how tired by body feels. A little soreness is something I can deal with during a workout, but if I’m just exhausted overall, I take a rest day.

  3. I’ve been feeling especially tired this week as well. Maybe there’s just something in the air? lol..regardless, it’s always important to listen to our bodies and what they need, so I too did that but I totally understand the frustration!

  4. Holy crap!!! What a WOD!!! I haven’t seen that WOD before! My toughest WOD was when we did the Filthy Fifty twice. One time through and then we did it again in reserve. Crazy!!

    Great job!

  5. A 135 power clean is something you should be super proud about! And omg that wod looks redic. I am tempted to try it now. The hardest one I’ve done was a hero wod that involved:

    3 rounds for time
    1000m row
    50 burpees
    50 box jumps
    800m run

    Which sounds like a warm up now in comparison to black hawk down! Your beast of the month title is SO well deserved!

  6. Congratulations on being named BOM!!! Love it!! That is so awesome!

    Toughest workout ever was actually the 20km training run I did this morning. I’m training for my first half marathon and this mornings run is the furthest I have ever gone.

  7. That workout sounds crazy intense! You’re awesome!!

    I really think the toughest was running a marathon – less because of the physical challenge and more because of the mental challenge at different points during the race!!

  8. Wow! Congrats for being the BOM at Crosfit 781. That’s a tough award for tough people like you and your husband. Your “Operation: Black Hawk Down” workout is super great. I hope I could survive that workout. Thanks for sharing! 😀

  9. So far the toughest workout I have done at CF was Kelly. It took me 42 minutes and I scaled the box jumps and wall balls. I compare everything to Kelly right now, although I’m sure another workout will come along that will be worse. I’m not even sure why it was so hard.

  10. Way to go on the Hero WOD and both of you being Beasts!! That is awesome!

    Friday’s at my box have recently been dubbed “F*ck You Fridays” because they tend to be Hero WODs or just really hard ones…this past was no exception, and I’m still feeling it in my legs: 5 RFT 400m run, 30 KB swings, 20 burpees, 10 pull ups. Fun but a LONG one! Took me 41:28 (longest WOD I’ve done in my year of doing CrossFit) and all that running made me super queasy…luckily there was no pukie, hah. BHD looks crazy and to be honest, I don’t even want to do it! Way to go on making it through!

  11. Congrats on Beast of the Month! How awesome!

    The “BHD” WOD looks intense – I think I might give it a try sometime this week at my gym but substitute the pull-ups for another move since I’d have to run from the track back to the weight room x2. We’ll see! 🙂 Thanks for the inspo as always 🙂

    My toughest workout was hiking the Gros Piton in St. Lucia. It was god awful, especially on an empty stomach. In general, I think incline walking workouts are much harder than anything else I attempt, but I don’t do CF on a regular basis, soo….. 😉

  12. I am all for listening to your body! I am 47 years old and have been running for the last 30 years. Now that’s old-LOL!

  13. I am 4mo in with CrossFit and started a blog about it because it is so far out of my comfort zone. Being new to the world of bloggers, I just did a search on CrossFit and was surprised there aren’t to many people blogging about it, odd because CF is so awesome and has changed my life.

    I haven’t run into many of the “benchmark” WOD’s yet but always get excited to try them…Black Hawk Down is like nothing I have seen to date… WOW, is all I can say, it took me 3 days to recover from Annie!

  14. When I get up to my 1RM max for cleans, I agree, I start doing weird stuff after I miss one! One of my weird things is I bring my knee up, if I don’t get my elbows around and under, and the weight is on its way down, I bring one knee up to possibly boost it back up. WTF! haha

  15. My worst workout ever was “Barbara”. It was my very first CrossFit class (only a month ago) and I didn’t make it. I was scaled by half, and yet I still almost passed out. Apparently being sedentary for 4 years, then pushing yourself your first class is not a wise choice. I learned that and every class afterwards have been perfectly scaled for me.

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