New Fitness (CrossFit) Goals

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! Happy Tuesday! :mrgreen:

Check out who decided to get comfy in my office chair this afternoon:

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Working hard or hardly working? He’s so darn cute.


Today’s breakfast was almond butter, banana, chia seeds, and cinnamon in a whole wheat wrap with a glass of iced coffee with almond milk in it. I know I’ve been super boring with my breakfasts lately, but I’m really loving this one. I swear, every morning I wake up and immediately think about it.



After breakfast, I headed to NuVal for a few hours. I packed a simple lunch to take with me and eat there.

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On the menu: salad made with baby spinach, roasted broccoli, and leftover Coconut Chicken. On the side: fresh strawberries.

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When I got home from NuVal, I snacked on a sliced banana with raisins, chia seeds, and Teddie Peanut Butter. I’m a nut butter freak, so I went back for a second scoop of Teddie as soon as I finished the first one.

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So, yesterday, I did something kind of crazy. Well, ok, it’s not that crazy, but I feel like it was a big deal for me. I told my coaches I want to take CrossFit more seriously. Obviously, I don’t expect to compete in the CrossFit Games or anything like that, but now that I’ve gotten my feet wet and know what CrossFit is all about, I really want to get better. Of course, “getting better” is a huge, fuzzy goal, so we chatted about some smaller, more measurable goals to work toward in the coming months. (I get a lot more done with a plan!)

The first goal we identified was increasing my upper body strength. I’m making progress, but in the CrossFit world, I have a long way to go. Right now, I can do three strict pull-ups (without kipping), so my coaches suggested working my way up to 10 in the next 8 weeks or so. Oh, boy. I just started a 5-3-1 strength program last week, so it should really help me with my new pull-up goal.

I also really want to improve on my skills (double-unders, handstand push-ups, toes-to-bar, muscle-ups, etc.), so instead of trying to get better at all of them at once, my coaches suggested focusing on one or two each month. This month, I picked kipping pull-ups (since I’ve been making some serious progress on them recently) and double-unders. I plan to get all Type-A with these skills and make a detailed calendar with lots of mini-goals to help keep me motivated. Even still, I definitely have my work cut out for me!


Question of the Day

What fitness goal have you recently set for yourself? If you haven’t set one recently, make one for yourself right now and commit to it by leaving a comment!

P.S. Since we’re on the topic of risk-taking today, here’s a great post from Meagan about taking a risk and being glad that she did: why i was afraid to try crossfit & why i’m glad that i finally did.



  1. Great goals! What a fantastic way to head into the fall. Can I set a goal to be an olympic vaulter : ) Does that sound realistic? Ha ha! I’d like to run a half marathon PR this year.

  2. i just set a new goal for myself too with crossfit. i always feel like i HAVE to run or do some extra cardio.. but it was wearing on me completely and i was struggling with squats and my legs were always tired. so i cut out running. its tough but i do want to get stronger and better at crossfit.i think i have this idea that i will gain wait if i dont run or anything. i have to stop doing that. i am excited to see how i will do. i am just getting the kipping idea, just need to get the leg aspect of it. also need to get straight pull ups. i STRUGGLE with double unders. but i am focusing on pull ups right now! cant wait to hear about your progress!!

  3. Haha, my dog likes to do similar things–puts herself in places so I can’t get work done. One time she put one of her toys on the keyboard of my laptop when I wasn’t looking; I think she was trying to tell me something.

    Good luck with your CrossFit goals! My big fitness goal is training for the Chicago Marathon, but I also hope to be able to hit some trickier yoga poses someday as I continue my practice.

  4. I’m hoping to run a 10k by the end of the year and hopefully a 1/2 marathon next year. It won’t be easy for me but I’m looking forward to working towards that goal.

    And I’ll be honest, while walking around the grocery store this afternoon I saw wraps and ALMOST got some thinking about your breakfast. You’ve even got me craving them! 😉

  5. Don’t you just love waking up excited for breakfast?! It’s the best. Yours sounds tasty. 🙂 Good going on the pullups. I can barely inch my nose under the bar for ONE! However, I kick butt at pushups and plank variations, so I don’t know what that means?! I love full body weight exercises, so I definitely want to get to work on my pullups. I also really want to make sure I push myself HARD twice a week””whether it’s with plyometrics or during a run. I workout consistently, but I know I’m capable of so much more!

  6. LOVE your blog – a new follower in the past few weeks! I’ve enjoyed playing catch up on your posts! My husband and I are going on our 4th month of CrossFit – I love your motivation!! Thank you!

    I have a suggestion for your iced coffee…you said you like it strong?! Buy a iced cube freezer tray, fill it with coffee instead of water, freeze and VOILA, you have coffee cubes instead of ice cubes — as they melt they will refuse your drink with coffee instead of watering it down! =) Let me know if you like it!!!

    1. I really need to try the iced coffee cubes! I bet I would lovvveeeee it! Thanks for the suggestion!

      So glad you found CNC! And happy to hear you’re CrossFit-ing! 🙂

  7. Hi Tina – From reading your blog I’ve gotten very interested in CrossFit, but I’m intimidated because I mainly only run for exercise – I rarely lift weights so I’m nervous I wouldn’t be able to complete any of the exercises and it would be embarrassing. Do you have any advice? Thanks!

  8. I’d like to run a marathon in April of 2013. Also, I’d like to run a half marathon in 1 hour 45 minutes. Lastly, a long term goal – I’d like to become a yoga instructor. Thanks for the encouragement to get goals written down!

  9. hey i love this post! i’m a goal-setter also. currently, my goal is to reach the “500 club” – meaning if you add the weights on my one rep max for: back squat, bench press and dead lift – you get to 500 lbs. right now i’m stuck at 487, which is 185 squat, 115 bench and 187 dead lift. i love having something to work on! good luck – i can’t do kipping pullups to save my life! i need more practice.

  10. So I made some coconut chicken last night but isntead of Broccoli I did brussel sprouts and omg… It was delicious, best chicken I’ve had in a while. I like to share that I dont really try recipes because I sort of suck when it comes to cooking, but I couldn’t wait to try that recipe… thanks for sharing !!!!

  11. Hi Tina,

    I recently started Crossfit (just completed my 2nd class) and I am really struggling with muscle soreness. I am working and using muscles that I have almost never used before and I can definitely feel it! Is this something that gets better with time?? Eventually I’d like to WOD a few times a week, but right now it only seems feasible to attend once a week due to soreness.



    1. So happy to hear you tried CrossFit! The soreness does get easier, but it really just depends on the workout, your body, etc. I’m almost always sore after a CrossFit workout, but it’s usually nothing too crazy. Hang in there! As they often say in CrossFit, “it never gets it easier, it just sucks less.”

  12. My goal for August has been to do “real” pushups on my toes instead of on my knees. I can do about 5 now before having to switch over so I’m hoping that by the end of the month I can say bye-bye to knee pushups completely.

    1. CrossFit! 🙂 Seriously though, when I got bored with the same old stuff at the gym, I checked out CrossFit and my life hasn’t been the same since!

  13. I too want to improve my upper body strength. I just started CrossFit and my goal is to be able to do a pull up by the summer’s end. We’ll see how that goes. I’m also aiming for a PR at the BAA half marathon in October.

  14. What great goals Tina!! My current fitness goal is to be able to run 10 miles by the time I get married in November. My fiance and I are running our first half-marathon in January, so we want to make sure that we have enough of a base before we take a week off for our honeymoon to not have to start at base level in our training when we get back!

  15. I’ve now taken four Intro to CrossFit classes at various boxes in NYC over the past month and I’m finally starting Elements on Monday at CFNYC! SO EXCITED and love this new goals post, good luck 🙂

  16. I started getting serious about strength training, and have been working hard towards it the last couple of weeks. I started taking BodyPump, and just tried BodyCombat – going back tomorrow!

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  18. We strive to make sure that crossfit goals meet a certain criteria in order for them to be attainable and helpful! We use the SMART goal guidelines and here is a cheat sheet for how to set these great goals:

    S- specific, significant, stretching
    M – measurable, meaningful, motivational
    A – agreed upon, attainable, achievable, acceptable, action-oriented
    R – realistic, relevant, reasonable, rewarding, results-oriented
    T – time-based, timely, tangible, trackable

    Next time you’re setting your goal, make sure that it meets these guidelines, and also, make sure to TRACK THEM. If you’d like to find out more information, go to

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