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. Yay! Great goals. I too am a planner–and like to have something on the agenda to work towards 🙂

    I am 2.5 weeks away from finishing a goal I set a loooonnnggg time ago. Half IronMan here I come! The training has been intense, tiring, tough, and totally awesome. I can’t wait to compete!

    I also want to be able to do pull-ups –will focus on it after the race. And would love to be able to do a handstand without a wall!

  2. I love the goal you set for yourself, you’re really an inspiration to me! I’m paticipating in the half marathon of Amsterdam in October of this year! I have never run half a marathon before so I’m excited about it!

  3. I set a goal to never repeat my workouts again. I was getting so bored with running the same miles at the same pace. I decided to try all new things like spinning, stadium stairs, etc. Since making that goal, I get up everyday so excited to try a new way to get exercise. I may even try CrossFit!

  4. Awesome goal!! I want to improve my fitness also and start P90X just yesterday. This is mid-marathon-training mind you! But it will help all around. I just swapped the cardio days in P90X with my running. One of my yearly goals is to be able to do 5 full pull ups; hopefully P90X will get me there!

  5. I just started CrossFit a little over two weeks ago and love it. Any tips for starting off with pull ups, etc.

  6. My goal lately has been to cut back on running… it was causing health problems, so that’s what I’ve been focusing on, that and more strength 🙂

  7. This isn’t a fitness goal – more of a health goal: I want to get back on track with healthier eating! I’ve been eating sort of like crap lately & I can really tell a difference in how I feel (and how my clothes fit!).

  8. i just decided this morning that i want to run the lululemon seawheeze next year. we have family in vancouver, so we’d work it into a visit. 🙂

    also, we’re working on rope climbs this month at the box. i got halfway up this morning. i should have it by the end of the month. i’m definitely planning on going to open gyms to work on them AND have snazzy knee high socks to help with motivation. 🙂

  9. Tina I love this! I am trying to get more serious at CrossFit myself and my weaknesses really lie in that upper body strength area too especially with pull ups! Strict pull ups are a goal of mine as are increasing the number of kipping pull ups I can do! I’ve been working volume training on my pull ups for a while now to improve them and it seems to be working. I also need to focus on getting past that mental block I sometimes experience in CrossFit! First step is trying to hold on for more reps for as long as I can!

  10. I think those are awesome goals! My goals are to focus less on the usual routine and try to get out of my comfort zone a little bit. We went stand up paddle boarding two weekends ago and I LOVED it!

  11. I have been doing crossfit for about a month, when I first started doing it, I set a goal for myself to do 6 pull ups within my first 2 months… I still can’t even do one without a band 🙁 Feeling a bit discouraged that I wont be able to meet my 6 pull ups within another month.
    But one of my biggest goals when i started CF was to always finish the workout… which was especially hard for my last night, we did the filthy fifty… never in my life have I felt so crappy during a workout, seriously was way to close to puking for my liking! But I finished the WOD, even if it took FOREVER! (42 min forever!!!)

      1. @Tina:
        I have heard other girls at my box say the same thing… took one girl about 6 months before she could do 1 kip… I think I set my goal a little too high for this one!

  12. I want to focus on eating healthier. I’ve enjoyed a few too many summer treats recently and need to stop.

  13. Congratulations! I am amazed of how much you’ve improved in Crossfit, I don’t think I’ll get to lift the same as you since my body is too skinny, but you definitely are an example for me!
    One quick question: do you heat the whole wheat wrap or just eat it like that?

  14. I love this and after workout out with you and I know your commitment will turn into goals reached. Do you record your goals in an electronic app, or a paper journal? Our box has a LogWOD link that we can use, just curious!

  15. Oh wow! Good luck, hun! 🙂
    I wish you nothing but the best with those double unders.. I always seem to trip over my jump rope when I try doing just ONE! Haha, knowing you, you’re gonna improve on all these skills, no biggie! 😉

  16. Those goals sound awesome! I actually just decided to switch up my fitness routine and bump up my weight training to 4-5 days a week! I really want to focus on building strength, while still incorporating the running and cycling that I love.

    Your idea to set up small goals over the next few months is a great idea, and I think I’m going to incorporate your strategy of recording mini-goals and progress as time goes on!

  17. So awesome!! I am only in week three of CrossFit, so I am working on umm- everything 🙂 I think right now I want to focus on five straight pull-ups. I can do two right now so who knows.

    I am seriously so glad you started blogging about CrossFit. It is the soul reason I tried it and I love it sooo much! I don’t think I would have tried it if you had not started.
    Thank yooooooooou!

  18. My fitness goal right now is to strengthen my core more by doing Pilates daily (usually somewhere between 10-20 minutes). I love how Pilates not only gives you a strong core and back, but leans you out! My main purpose of this was to help my low back and hip pain I’ve been having lately (and I’m only 29, ugh). I know it’s cause my core is weak!

  19. My newest fitness goal is to train for a half marathon! I’m running my first ever 5k in a couple of weeks and I’m getting really excited about training and pushing myself.

  20. I’m sure you’ll SOMEDAY be competing for xfit~for some reason, I don’t doubt that one bit, haha. And I’ve been challenging myself to keep at it with all kinds of sports and fitness! So far, I’m really loving it…I feel like my workouts have evolved and there’s such a crazy mixture of running, weights, body weight circuits, ballerina/barre inspired routines, yoga, pilates, etc….hehe.

  21. That is so amazing that you have decided to take the next step and really kick it up!
    Since getting a stress fracture in my foot my goal has been to maintain my fitness so that when I can run again I am just as fit and hopefully more cross trained!

  22. I’m a powerlifter and a big fan of Wendler and 5/3/1. I’m curious how you’re going to incorporate it for Crossfit, since powerlifting isn’t a big component in Crossfit. Do you ever bench or do military presses? 5/3/1 as written is intense and exhausting. You can make big strength gains with it. However, it doesn’t seem like a good adjunct to Crossfit, so I’ll be really interested to see how it works for you.

    1. @Krista: A lot of CF boxes incorporate Wendler into their daily classes quite smoothly, as it is a very good beginner/intermediate strength program. Usually looks something like this, repeated on a 4-week cyle:

      M – Warm-up / Wendler Press / MetCon
      T – Warm-up / Wendler Squat / MetCon
      W – Warm-up / Wendler Deadlift / MetCon
      T – Warm-up / Skill / MetCon
      F – Warm-up / Wendler Clean / MetCon
      S – Warm-up / Skill / MetCon
      S – Warm-up / Skill / MetCon

      I did this at my previous box for about 6 months and saw some incredible gains in my strength. I’ve since moved on to a strength program that focuses more on OLY lifts (Outlaw), but certainly have nothing but good things to say about mixing Wendler and CrossFit.

  23. My goals for the rest of the month are to commit to c25k and start eating clean on a regular basis not just when it’s easy. Prep all my meals and follow a simple meal plan! Love the pic of Murphy! He is very cute!!

  24. Great goals! I’ve never tried CrossFit, but from all that I’ve read on your blog, you’ve made some serious progress. Keep it up! My goal is a faster mile. I am NOT a runner, and my mile is currently 8:41. Yikes. Hoping to hit below 8:30 or so in the next couple weeks.

  25. I can’t believe I’m setting a half marathon goal after already completing three full marathons including Boston. I’ve paid the price for overtraining and haven’t been able to run more than an hour at a time before something starts hurting. This time, I’ve made a commitment to myself to do plenty of cross training and more importantly to get plenty of rest between long runs for adequate recover.

  26. awesome goals!!

    my fitness goals are mostly for after we have our baby in 4 weeks. I would love to get back into crossfit too and just get stronger. ive been trying to continue working out throughout the pregnancy..but def miss hard core workouts!

  27. I have always been weaker in my upper body and therefore pretty much suck at pushups. I would like to work my way up to doing 50 military style pushups!! Currently I can probably do 12-15 with really good form and after that it is all downhill!!

  28. My goal is to run a half marathon in november. I already been training for a few months with a trainer (my boyfriend, it’s free but he is much harder on me) We did a 6 mile run this morning that was mostly hills and it’s funny because the whole time I said this hill is going to be my bitch in my head (just like what you said in a post ) and it really helped me get through without stopping so thank you tina!

  29. Too funny – I was just thinking about this yesterday myself! I accomplished the first goal I set so I was trying to decide what to work on next. Good luck on your kips and DUs 🙂

  30. I really want to break 20 minutes in the 5k. I have been close and just can’t seem to close the deal. That’s my goal this summer/fall…or longer if I don’t meet it 😉

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