How 3 Months of CrossFit Changed My Body

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.

CrossFit Transformation: How 3 Months Changed My Body

A bunch of you guys have asked if I’ve seen a CrossFit transformation – changes in my body and physical abilities – since starting CrossFit about three months ago. I apologize for not responding with much information, but it’s only because I didn’t have any concrete answers since it was too soon to see significant changes in my CrossFit body. But, now I have some info for you about my CrossFit results!

Back in early January, my CrossFit box hosted a two-month challenge to slim down and tone up. We took some pre-challenge baseline measurements to use for comparison at the end of the challenge, which was last Sunday. At Open Gym the other day, I did all of my post-challenge baseline measurements, which are below.

CrossFit Transformation: How 3 Months Changed My Body

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I’m happy to report that I improved on ALL of the fitness measurements, and I lost two pounds and one inch from my waist. Sweet!



  • 12 seconds off of my 400m sprint: Apparently, CrossFit is making me a faster runner!
  • 20 more sit-ups: That’s a huge improvement. I guess my core is getting stronger!
  • 41 push-ups in a row. I remember when I could barely do 10 in a row. My upper body is starting to look scary, and I love it.
  • 14 seconds off of my 1000m row. I usually feel like hell when I row (Sunday was no different), but my rowing endurance is improving.

In January, I wrote about the changes I saw after one month of CrossFit, so I thought I’d share some more since so much time has passed.

  • I’m faster and stronger. Both my sprint and row times were faster (even after a week-long colitis flare), and I busted out more Sit-ups, Burpees, and Push-ups for the post-challenge baseline measurements. Booyah.
  • My lower back has evened out. I have pretty bad scoliosis, so, over the years, I’ve suffered my fair share of back pain and hip injuries (related to the misalignment). In three months, however, CrossFit has really ”˜evened out’ the muscle imbalance in my lower back. I wish I had taken a before and after photo of my lower back because it’s quite noticeable. Of course, CrossFit didn’t cure my scoliosis, but it’s definitely made my back stronger. And, now that my back is stronger, I really never experience pain anymore. It’s a pretty amazing transformation.
  • I’m more confident in my abilities. I still remember thinking I couldn’t do a Box Jump on my first day of CrossFit. Now, I can do all sorts of cool things, which has really boosted my confidence in my physical abilities. This, of course, has motivated me even more to get stronger, faster, and fitter.
  • My jeans are loose and my shirts are tight. During marathon training, none of my jeans fit. Well, ok, they did, but they were super tight! Now, my jeans fit great, but all of my long-sleeve shirts are tight in the bicep and shoulder area. But, I like it, and I can’t wait to show off my arms in tank tops this summer!
  • My abs are back. Marathon training makes me gain weight. Strength training makes me lose it. It just does. And I can see my abs again, which is awesome.
  • My sugar cravings are child’s play. I’m not sure how to explain this one, but I just don’t get intense, uncontrollable sugar cravings nowadays. I still eat sweets because I love them, but I don’t need to have them, and there are a lot of times that I skip dessert all together. I assume the change is because I’m paying more attention to what I’m eating since starting CrossFit. I’m eating more ”˜real’ food, protein, healthy fats, and just plain ol’ nutritious foods that satisfy me, so I don’t crave sugary things as much.

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Last night’s dinner”¦ wow. I’m honestly not much of a cook””everything you see on CNC is super easy to make””but, sometimes, I really surprise myself. This meal turned out amazingly. At breakfast this morning, Mal even mentioned how much he was looking forward to eating the leftovers for lunch today. This recipe = a keeper.

On the agenda for dinner was Soba Noodles with Peanut Sauce, but I ended up doing my own thing since I wasn’t using soba noodles in the recipe. Instead of buying soba noodles, I saved some money by using a random box of gluten-free spaghetti that was in our cabinets. The texture and taste was actually kind of like soba noodles! I also added a touch of spring to the dish by adding some steamed asparagus.

This recipe was real simple to make: cook noodles as directed and then whisk together soy sauce, sesame oil, rice vinegar, ginger (I used ground, not fresh), and garlic.

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In a large bowl, mix together noodles, chicken, sauce, scallions, asparagus, and a big scoop of peanut butter.

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And, just like that, dinner is done!

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Yummmmm! I ate two huge bowls of this stuff last night. I was stuffed, but it was worth it.

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  1. Wow those are some very impressive results in such a short time! I was wondering about your note on scoliosis, and how CrossFit has helped with the muscle imbalance in your back… I also have scoliosis and am looking for ways to increase muscle strength in my back. Which exercises helped you most (you think) that you have done the last months?

    I hope you can help me out 🙂 would love to have no more back-pains 🙂

    And again: very impressive!

  2. I love CrossFit and it is so good to see your progress! I recently started doing CF as well and love the benefits I get from doing it (physically and mentally).

  3. cross fit i started cuase i been doing mma, an it workouts your whole body out it def. improved my max pushups in just a month from 65 to 130 pushups, im now on the cardio area to improve my sprints and endurance using “zone 50” cross fit and call of duty cross fit .

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  6. What exercises did u do to even out your lower back? I have a double curve in my back and the right side of my back dips in a whole lot. I really need to figure out what to do! Your repsonse with be greatly appreciated.

  7. Just reading through your crossfit posts – I love this one. I love that with crossfit they take your baselines so you can see improvement in things besides simply your weight. I get so excited when I get a few more sit ups, pushups or air squats from one month to the next!

  8. I really enjoyed your article. I just started Crossfit and have scoliosis on my lower back. I talked to my Dr. and he discouraged me from Crossfit, running and suggested low impact sports. Did you have to do any modifications with Crossfit? Did you work with your trainer? I love Crossfit and would hate to give it up.

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