CrossFit Q & A II

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.

Hi, guys! Hope you’re having a wonderful Wednesday! :mrgreen:

Let’s get right to it!


Just like yesterday morning, I woke up craving My Favorite Breakfast Pancake, so I whipped up one and topped it with sliced strawberries and a big scoop of Teddie Peanut Butter. I also drank a homemade Peanut Butter Wonderful iced coffee with breakfast.

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After breakfast, I headed to CrossFit for a workout. I almost didn’t go this morning because of the condition of my hands:

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Ouch!!! I ripped seven calluses last night!

Before class yesterday, I spent a solid 30 minutes working on Kipping Pull-Ups (I did 3 in a row!) and then did the WOD, which included 100 Knees-to-Elbows, so by the end of the workout, my hands were absolutely shredded. I recently starting slacking on my hand maintenance, so I definitely learned the hard way that I need to keep up with it. Wah. My hands hurt.

Anyway… today’s workout ruled. Check it out:


Weighted Bar Dips

5 x 3

Rest 2 minutes between sets; add weight each round if necessary.



On even minutes 7 Thrusters

On odd minutes 7 KB Swings

For the strength part of the workout, I did 5 sets of 3 reps using my body weight for the Bar Dips and then I did one set of 8-pound weighted Bar Dips (my first ever). For the WOD, I used 75 pounds for the Thrusters and 35 pounds for the Kettlebell Swings. FYI: EMOM stands for “Every Minute On the Minute,” so the clock was set for fourteen 60-second intervals. On the odd intervals, we did 7 KB swings and on the even intervals, we did 7 Thrusters for a total of 98 reps for each exercise. It was a good one!


After CrossFit, I came home and whipped up a protein shake with vanilla protein powder and almond milk. I enjoyed it on the back porch with Murph ‘N’ Mal.



A little while later, I made lunch, which was half of a toasted onion bagel with cream cheese.

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And a salad topped with cottage cheese, sliced almonds, and Annie’s balsamic dressing.

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CrossFit Q & A

I’ve been receiving a ton of questions about CrossFit lately””I love that you guys are so curious about it””so here’s a Q & A that answers some of them.


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I am interested in giving CrossFit a shot but am definitely intimidated. I’m pretty mediocre when it comes to my fitness level. I’m a fairly new mom (to a 10 1/2 month old boy) and since becoming a mom haven’t really stepped my fitness level back up. Do you think someone of my fitness level can attend CrossFit? Do you suggest trying a class first and taking it from there? I mean, I can’t even do one pull up so that is kind of daunting.

Absolutely! CrossFit is scalable to any skill level. A lot of people can’t do pull-ups when they first start CrossFit””me included! (I’m still working on them 6 months later!) There’s a modification for nearly every exercise at CrossFit, so just about anyone can do the workouts.

If the scaling is done properly, you’ll have the same workout intensity as someone who is more experienced with CrossFit. For instance, today at CrossFit, we did Bar Triceps Dips, but there were three different options for doing them (band assisted, body weight, and weighted), so everyone worked out together and challenged themselves on their own individual level. I guess what I’m saying is you don’t need to be fit to start CrossFit (but, boy, you will get fit if you stick with it). Sign up for an intro session and see how you like it. Here’s what to expect at your first session.

How often did you go to CrossFit when you first started? Do you go more often now?

When I first started CrossFit I went a lot””probably 5 or 6 days a week. I still go a lot, but I try to stick with 3 days on and 1 day off to give my body some recovery time. Of course, if I’m sore and tired, I’ll take a day off when I need it.

Do you do the Paleo diet?

I don’t do the Paleo diet (here’s why), but I eat a diet that is generally very Paleo-friendly with lots fruits, veggies, meat, fish, eggs, nuts/nut butters, coconut, etc. But, I also eat dairy, whole grains, beans, and fun foods like cookies, bagels, and beer.

My town is small and we do not have a CrossFit box anywhere near here. I am not very in shape, I just had my 4th kid. I take long walks, but I have not done high intensity workouts for a while. Are there any CrossFit type activities I can do on my own at home with minimal equipment?

There sure is! Check out this post about at-home and budget-friendly CrossFit workouts.

I just took an intro-session at my local CrossFit today! And I’m torn… I enjoyed it, but it is expensive. I LOVE to run, and I run races, on occasion. I also am part of a gym so I can run on bad-weather days and in the winter. I do some weights at the gym too, but I don’t know enough to really gain strength. I don’t feel like I can justify both CrossFit and the gym. How did you make the decision to drop the gym and pick up CrossFit? Also, how do you still train for races while CrossFit-ing? I’m kind of nervous to drop the gym, join CrossFit, then miss the gym in a few months.

Well, technically, I still have my gym membership, but I put it on hold for the summer. The only reason I keep it is so I can run on the treadmill during the winter and maybe pop into a Body Pump or yoga class every now and then. Although, the more CrossFit I do, the more I’m considering canceling it all together. I haven’t been there since early April, and I really don’t miss it.

Doing CrossFit on a regular basis, I don’t feel like I need the gym. I get strength, cardio, endurance, speed, power, coordination, agility, and flexibility/mobility all from CrossFit. Plus, the type of workout (constantly varied) and community (I love my CrossFit family) keeps me coming back for more, so I’m much more consistent with my workouts. I also push myself a million times harder than I would at the gym, so I’m in much better shape after doing CrossFit for 6 months than being a member of a gym for 15+ years. (Ok, I think I just convinced myself to finally cancel my gym membership.)

As far as training for races while doing CrossFit, it’s been a real challenge, but only because I enjoy CrossFit so much and never want to miss a workout. What usually happens is I schedule a run into my weekly workouts and then a fun WOD pops up on the same day, so I blow off my run and go to CrossFit instead. Although, this isn’t a terrible thing because CrossFit has definitely helped me get stronger, so I’ve PR-ed at a couple of races recently. However, I’d be worried about fitting in all of the running if I were to train for another marathon.

I read that since you started CrossFit, you’ve noticed an improvement in your back pain from your scoliosis. I was “diagnosed” (that sounds so horrible and serious!) with scoliosis when I was little and I’ve dealt with pretty bad posture (slouched shoulders) and now I’m noticing uneven shoulders. I’ve gone to several doctors and all they can tell me is that it’s not severe enough to require a back brace or surgery. What I was wondering is how “bad” your scoliosis is and what you’ve done to help it (besides CrossFit). And, also, did you have scoliosis since you were a child and did it get worse?

I’ve had scoliosis since I was a kid and my curve falls somewhere between 10-15 degrees, so it wasn’t bad enough to require a brace or surgery. It actually didn’t really bother me until I started long distance running (my scoliosis caused a hip imbalance and eventually hip pain), but since starting CrossFit, I’ve hardly had any hip/back pain during my runs. Of course, CrossFit didn’t cure my scoliosis, but it’s definitely made my back stronger. I should mention, however, some CrossFit workouts make my lower back (where my curve is located) feel really tight. Mal often says the same thing, so it could just be the workouts (i.e. deadlifts) and maybe not totally my scoliosis.

If you have a question that wasn’t answered above, check out my first CrossFit Q & A post. If you still don’t see an answer to your question, please ask it in the comment section on this post. I’ll do my best to respond to it!

The Story of “Fran”

For those of you who are already CrossFit fans, check out this video with Greg Glassman (aka CrossFit’s founder). He talks about how he created “Fran.” It’s equally amazing and hilarious!

Weekly Workouts

  • Sunday: Off
  • Monday: 4 miles + CrossFit
  • Tuesday: Yoga + CrossFit
  • Wednesday: CrossFit
  • Thursday: Off
  • Friday: 7 miles
  • Saturday: CrossFit

Question of the Day

What are your questions about CrossFit?

P.S. I’m hosting a giveaway to win a copy of Ellie Krieger’s Comfort Food Fix cookbook over on Trading Up Downtown today!



  1. I found your blog recently after Googling “CrossFit female blog” and so glad I came across it! You are an inspiration. 🙂 I haven’t tried CF yet, but I’m about to sign up for free intro classes at a few of the boxes in NYC. Keep writing/eating/CFing!

  2. Wow, you just addressed pretty much the only 3 issues I had in regards to CrossFit: being somewhat intimidated, home versions since there’s no Crossfit near me, & justifying doing Crossfit with a gym membership. SO THANKS! I’m a college student so right now I’m just sticking with my inexpensive gym membership, but I definitely hope to hit up a CrossFit studio after graduating & making some more money 😛

  3. There is a women’s only box that’s on my way to and from work that I have had my eye on. A female only environment is really appealing to me.

    However, it’s also in an area of town frequented by um… “ladies of the night”. It’s not unusual to see the crossfit ladies running a lap around the block directly past one or more hookers on the corner. LOL! It’s a weird dichotomy.

  4. I’m curious if you think it’s worth it do crossfit if you can only do it a few times a week? My local box has a 6 day option or a 2 day option and the 6 day option is not in our budget right now. So is it even worth it to do 2 day? Or will I not see any benefits, or not enough to keep motivated to keep going?

  5. TINA my hands look exactly like that a week ago at CrossFit! I had six HUGE blisters and I was hurting soooo bad. My hands are a little better now but I’ve started to wear weight lifting gloves just until they heal. It helps a little bit but the other day we did pull ups (100!) and a got another one! Thanks for sharing the hand maintenance link!!!

  6. Pingback: WOD You Say?
  7. Hey Tina! I know this post was quite a while ago, but I’m still catching up.

    Just wanted to mention that I have/had severe scoliosis (my pre-surgery curves were 60 & 65 degrees, post = 20 & 25) and spinal surgery. Do you find that OH squats and lunges mess with your back? I have serious issues with that and am wondering if it will hurt me or if I should just push through the discomfort. Big fan of yours, btw. Stay cool.

    1. @Tiffany H: I’m wondering the same thing. I had surgery from scoliosis over 10 years ago and have rods infused on my spine. My curve is now around 20 degrees (down from 45) and I sometimes have interest in trying Crossfit but am very hesitant with how heavy lifting will effect my back.

      1. @Brenna: I had the same surgery and have been doing CF for a year now. I have found that pretty much any exercise can be scaled or swapped for something else. I would say go for it. Just be careful if you start to feel back pain (not discomfort, that’s typical…but pain is different).

  8. I just found your website and was looking around at a couple of your posts and I’ve noticed that the links that you have to the Crossfit 781 articles you’re referencing (Hand Maintenance above & why CF shoes are important as 2 examples) are dead links. I’d definitely love to read those posts if at all possible! Any chance 781 moved them somewhere else rather than just deleting them? I tried to navigate their site, but there’s no search function. Thanks!

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