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

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Hi, 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.

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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? 

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