“Dirty Diana” Workout

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.

My CrossFit box did “Dirty Diana” a few weeks ago, and I saved it as a “must do” workout for at home. I finally had a chance to do it this past weekend, and it was definitely a lung-smoker!


For this workout, you only need a kettlebell, timer, and some space to run (outside or on a treadmill). I also used a yoga mat, but only because I didn’t want to scrape up my knees on the driveway. You could easily do Burpees on a softer surface, like on the grass.

Dirty Diana workout

I actually ended up doing Russian Swings instead of regular kettlebell swings because we only have a 45-pound kettlebell at our house and right now it’s just too heavy for me to use overhead, especially with the type of volume that this workout called for. (I ended up doing 150 reps in the end!)


I finished this workout 4+41 (4 rounds + 41 reps) in 22 minutes. I was so close to finishing the 5th round, I ended up doing an extra 4 reps just to close it out.

I swear I did this workout on the most humid day of the year because I was insanely sweaty and huffing and puffing like crazy by the end. I even walked on a couple of the 400s. I also had trouble holding onto the kettlebell because my hands were so sweaty. We definitely need to invest in some chalk ASAP! All in all, a fabulous workout! Definitely give it a try!



    1. I can’t seem to find the exact ones on the website, but I think they’re the CrossFit Core Training Shorts, and they are awesome. I really need to write a review about them. They move so well, especially when it comes to squats, Thrusters, etc. They don’t get tight on your quads or ride up.

  1. Tina you look absolutely amazing (and not just for just having a baby)! Your motivation and enthusiasm for health and fitness is contagious! You truly are in inspiration 🙂

  2. love love love LOVE the shoes”¦ did reebok custom make them for you? they don’t seem to be on the site”¦.

  3. You look so cute and did an awesome job!!! And I don’t know if this is a dumb question, but how did you measure the 400M run? How much of a mile is that? 🙂

  4. So frustrating when your hands get sweaty! Do you ever use gloves? I need a new pair…only thing to prevent the welts! Or at least from bursting them! You’re looking back to pre-pregnancy weight already missus!

  5. I haven’t cross-fitted before, but I love that you post these workouts. Especially the ones that I can do on my own (with minimal equipment) or at the gym I go too. So, thank you for posting, they are awesome!

  6. Wow! You look great! I have been following your blog for some time, and love that you continued working out through your pregnancy! You def have bounced back. I am sure thanks to great health and fitness. Great job on the WOD too!!!

  7. We finally got some chalk recently!! We live just about two miles from the original Muscle Beach, so I usually run down to the Pier and then do “crossfit” type workout and definitely need the chalk!! I cannot believe I waited so long to get it. My rings are by far my favorite. I feel like a kid again.

  8. You look amazing~ Are you at your pre-baby weight? Looks like it all melted off of you! Are you going to talk about eating pre/post baby? I feel like it must take some will power to stop eating for two!

    1. Thanks! ❤️ I still have about 10 pounds to lose. My pre/post-baby eating is pretty much the same– mostly healthy with treats thrown into the mix! I never really “ate for two” (well, at times I did – sooo much Ben & Jerry’s!) since you only need about an extra 300 calories per day, which actually isn’t very much! 😄

  9. You look amazing and that workout looks crazy! I think we did a similar workout a few weeks ago at my gym and it made me wanna puke. I don’t see how you still have 10 pounds to lose. I think you gained extra muscle while pregnant because you look SO strong. Do you think cross fitting while pregnant made you gain extra arm and leg muscle??

  10. I love your headband! Where is it from? I am constantly having an awkward/annoying bang moment these days when I work out, but I bet a nice wide band like that would do the trick!

  11. You look awesome. I know working out helps with getting back into shape, but I’m curious of your opinion. Do you feel breastfeeding/pumping made the weight come off easier or faster?

    1. Hmm… I honestly have no idea. They say breastfeeding burns an extra 300-500 calories per day, so that plus eating right and exercise has probably helped me lose some of the weight. I still have a good 10 pounds to go.

  12. Hi Tina! You are an example of how keeping fit during pregnancy accelerates losing the baby weight. You look wonderful! Where is your headband from in the picture?
    Thank you!

  13. Wow I don’t think you need to lose anything! Looking great 🙂

    Just wondering – when doing kettle bells do your abs ever feel tender as a result of childbirth? Just wondering if you need to do modifications/take it easy on some exercises as compared to pre-pregnancy?

      1. Thanks. Not actually a Mom but heard from a few ladies about stomach muscles separating during pregnancy. May be caesarean ladies who have to take it easy abs wise after birth.

        I’m sure all of your working out during pregnancy helped maintain your fitness too 🙂

  14. That workout looks like a lot of fun! I struggle doing crossfit type workouts alone though- somehow I need the group to stay focused.

  15. My husband and I did this last night and we were dying! It was such a great weeknight CrossFit workout when we couldn’t make it to the gym. Thanks!

  16. Do you think some of the 10lbs is your milk? You may actually not need to lose another 10lbs…could just be Q’s milk source 🙂 You look so good, I can’t see where you’d need to lose another 10!

  17. Holy Moley you are truely amazing!!! You are looking so strong and good 🙂 Love your blog and thanks for the workout!

  18. To prevent my kettlebells from getting slippery, I wrap the handles with athletic tape. Just a thought. 🙂

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