My First DNF (and I’m Totally Okay With It)

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.

For the past two days, I’ve heard non-stop jack-hammering.

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Mal dislikes the huge rock in our front yard (he thinks it’s annoying to mow around), so we hired some guys to remove it, but it’s turned into a much bigger project than expected. Hence, the non-stop jack-hammering.

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Of course, Murphy is closely “supervising” the project.


The rock in our front yard is deeper than expected and putting up quite a fight against the jack-hammer, so instead of completely removing it, the guys are hacking up the top part and then filling it in with dirt””basically, jack-hammering a big hole and then covering up the rest of the rock. I hope it works!

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Our landscaping projects are coming right along. The walkway and stairs are completely done (they look awesome – I’ll post pics soon), the grass on our front lawn is starting to sprout, and the pavers are coming next week to pave our driveway. I can’t believe all of this is finally happening. Our house is going to look so different!


Yesterday’s lunch was leftover Paleo Pad Thai from the previous night’s dinner. Mmm… so good! I’m not going to lie, I was super psyched to have these babies in the fridge waiting for me. Just reheat and eat!

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One of my post topics for Health next week is a healthy pumpkin cookie recipe, so I experimented in the kitchen yesterday afternoon. (I know, my life is soooo hard.) Of course, I needed to taste-test my cookies, so I ate a few as an afternoon snack.

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A couple of hours later, I headed to CrossFit for a workout. Yesterday was supposed to be a rest day for me, but I just couldn’t pass up the WOD. It was EMOM (Every Minute On the Minute) of Burpees + Kipping Pull-ups. I love Burpees and I want to practice Kipping Pull-ups for my Paleo Challenge goal, so it was a must-do workout for me. (FYI: I’m taking today, probably Friday, and Saturday as rest days.)


EMOM 14:

Even minutes: Complete 7 Kipping Pull-ups

Odd minutes: Complete 7 Burpees

Score=seconds its takes you to complete last set of kipping pull-ups

The beginning of this WOD went really well: I busted out 7 Burpees and 7 Kipping Pull-ups in a row for the first 6 minutes. For minutes 7-10, I was still fine with the Burpees and trucking along with the Kipping Pull-ups. At this point, I was breaking up the reps into 4’s and 3’s. However, by the time I got to minutes 11-12, things really started to get challenging. I wasn’t doing the Burpees as quickly, so I had less time to catch my breath before the Kipping Pull-ups. My arms felt like Jello, so I did reps of 2 and 3 for the Kipping Pull-ups and just barely finished in 60 seconds. By the final minute of Kipping Pull-ups, I had nothing left and my arms were totally dead. I managed a couple of pathetic-looking Kipping Pull-ups, but I didn’t  count them since I never got my chin to the bar. I had to post a DNF (Did Not Finish) on the white board because I didn’t get the final 7 Kipping Pull-ups, but I honestly didn’t care. I was so proud of myself for doing 42 unassisted Kipping Pull-ups. I can’t believe how far I’ve come with these things””from barely being able to hang on the bar to doing 42 in a workout! Crazy-cool!


AHHH! I did 42 Kipping Pull-ups!!! Beastmode! Haha!

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My first DNF was bittersweet.

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After that workout, I chugged down some Pro Performance L-Glutamine Powder from GNC because I knew my muscles would need it. I drank 1 teaspoon mixed with 8 ounces of water right when I got home and then drank another teaspoon with water a couple of hours later. I actually think it might have helped because I don’t feel super sore this morning. I thought I’d be so much worse today!



Last night’s dinner was another new favorite: Skillet Sweet Potato, Sausage, and Spinach Hash. This time, I made it with ground turkey instead of sausage, but, I have to admit, I like the sausage better.

Round one:

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Round two:

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I’m work, work, working and then heading into Boston for Jen’s ceremony rehearsal and rehearsal dinner. Her wedding is on Saturday! I can’t believe it’s so soon!

Have a nice day, friends!

Question of the Day

Have you ever DNF-ed during a workout or race/event? What happened? How’d it make you feel? What did you do to bounce back from it? 



  1. Dude, you are looking great! Haven’t see you in sooooo long. Keep up the good work. We may really have to try hard to plan some time to hang out now cause my last day at HSPH is Oct 26th! After that a weekend trip may be in order!

  2. You might have DNF’d but you obviously got an amazing workout, which is what you were there for! I DNF’d the NYC Marathon last year, as you know. It was completely devastating. I worked so hard for four months for this goal and it killed me not to have it work out the way I hoped, especially being surrounded by stories of other people who did great that day. To bounce back, I signed up for another marathon a week later in Richmond and ran a really fun, perfect, amazing first marathon! I loved it so much that I’m now happy things worked out the way they did, and I’m going back to Richmond this November for the half marathon. I’m sure you’ll finish this workout the next time you have to do it!

  3. I’m just barely starting to get the hang of kipping pull-ups!! Its so fun to see the progress. But I cannot manage to keep my grip for more than 2 or 3 strung together. Do you re-grip at the top? I’m obsessed with chalk, so I don’t think I can use anymore than I already do! haha.

  4. 42 kipping pull-ups is no joke! Congrats! Definitely no shame in Rxing but DNFing a workout like that. I DNFed my first attempt at a marathon. I went into it waaay too cocky and with very little mileage under my belt. I’ve yet to DNF a workout but have come very close.

  5. “Have you ever DNF-ed during a workout or race/event?”

    Once a week… at least. Just like with max lifts, if you aren’t DNF’ing once in a while (or even on the reg), then you really have no idea what your maximum capability is.

  6. New reader/follower here, just had to give you props for 42 kipping pullups! That is uhhhmazing. I’ve only been doing CrossFit for 3 months, and have progressed to kipping with a tiny band. Next step, no band (yikes!). I agree, realizing how far you come feels SO GOOD, despite the DNF. I haven’t DNF’d yet, but I’m sure it is only a matter of time. Now, I have to go read why you heart burpees. I don’t mind them, but they hate me with a passion. 😉 And pumpkin cookies? Damn. Just damn.

  7. Congrats on the WOD!

    I started taking BCAA’s after my workouts, since I started weight training, and I don’t feel sore. I was worried that it was because I wasn’t lifting heavy enough, but I have trouble finishing my sets, so that’s a sign that it’s a good weight, right?

  8. Your dinner looks like the breakfast I just made. Except mine was sausage, sweet potato, sweet onion, 2 apples, spinach and cinnamon. Oh it is so yummy. You should give it a try and there are tons of leftovers

  9. that workout is killer! nice that you can see your achievement, despite the DNF! i DNF’d recently actually and it was a huge bummer for me. the workout was 20 swings with 35 lb kb, 15 swings with the 50 lb kb and 10 swings with the 80 lb kb, pull a weighted sled 40 yds, then sprint 100 yds. it was 5 rounds for time. on the last round, i just could not swing that 80 lb kb. 🙁 but it was my first time with the 80 and i had already completed 40 reps, so i was happy anyway! 🙂

  10. I haven’t DNF at crossfit yet but I’ve had to modify lately due to an IT band flare up – lots of rowing and KB swinging to replace running!

    Also, 42 kipling pull ups is amazing! I’m working on getting my dead hang (so close!) and am hoping to have unassisted kips soon?

  11. Dude Tina, you look awesome! You’re my biggest inspiration and I tell anyone that when I am asked about bloggers or anything fitness related! Kipping pull-ups coming up for me soon… my L1 certification is next weekend! Eeeek

  12. I think my goal for next year is going to be to master a pull-up, of any kind. I have always wanted to do even one or two. Can’t imagine doing 42!

  13. MY GOODNESS, love the guns!
    And if I were in your position, I would totally be proud despite the DNF. I guess a “DNF” doesn’t tell the whole story because 42 unassisted kipping pull-ups is AMAZING!

  14. Jack hammering is the WORST. It’s so loud and horrible. When I lived in NYC, they re-bricked our building one year. We woke up to jack hammering every.single.morning.

  15. Thats so exciting! I remember when we redid my walkway and it really did make our entire house look different from the street and brought a low of curb appeal. This is really your first DNF? When you started, did you jump right into the workouts no problem? I’m only on my 3rd week of CrossFit and am still scaling the workouts like crazy.

  16. Can I just tell you that I don’t have a dog (or even particularly love them) but your pictures of Murphy giving funny looks in various situations just crack me up? Thank you for sharing the pug-love, you can see that it’s really true that an animal can bring their owner/you a lot of joy! I hope you are feeling better after your dr’s appointment by the way, too!

  17. I’ve never DNF-ed a race, but I did on a CrossFit WOD, just once. It was a horrible, terrible, awful CF Football WOD called Kalsu . I made it to 76 of the 100 thrusters before I just couldn’t go anymore.

  18. I had my first DNF 2 weeks ago during a half marathon and was thrilled with it. With an injury set back during marathon training my max mileage was 9 for the weekend so I knew I wouldn’t be finishing it. It worked out perfectly and I felt good knowing I was being smart to drop out but could have finished. Plus, it beat a solo run !

  19. Your arms are amazing! Jealous. That rock in the front yard looks serious!!! What a job for those guys. Nice to have your place fixed up!

  20. Pingback: The Mindset List

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