Rope Climb

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.

Guess who did a rope climb today??

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THIS GIRL!!! Woohoo!!

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Today’s WOD was just too good to pass up. I wasn’t even planning to go to CrossFit this morning (I actually had 7 miles to run on my calendar), but the “Sweet Potato Chipper” looked like a lot of fun. I love workouts like this!

WOD: “Sweet Potato Chipper”

For time:

12 Turkish Get-ups (6 ea. side)

16 Box Jumps (24, 20)

22 Ring Rows

30 Squat Jumps

34 Push Presses (75#, 45#)

40 Mountain Climbers

48 Sumo Deadlift High Pulls (75#, 45#)

52 Russian Twists (25#, 10# plate)

58 Double Unders

64 Walking Lunges

The strength part of the workout was rope climbs, which I normally don’t like””mostly because I can’t couldn’t do them””but I learned a neat way to use the rope as leverage at my feet, so once I got the hang of it, I got my climb on up the rope. When I reached the 15-feet mark, I had the biggest, goofiest smile on my face. I still can’t believe I did it! So cool! I’m definitely getting stronger!

For the WOD, I used 25 pounds on the Push-Press and Sumo Deadlift High Pulls, which wasn’t the prescribed weight, but it was more than enough for me considering I did 34 and 48 reps respectively. I finished the WOD in 18:12. It was a tough one!

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Before CrossFit, I ate breakfast: peanut butter and banana on a whole wheat Sandwich Thin with a glass of iced coffee with soy milk.

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Today’s lunch was a big salad topped with canned crab, balsamic vinegar, and truffle oil. The canned crab was a nice change from tuna!

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On the side: sweet potato wedges with ketchup.

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After lunch, I had a dark chocolate Adora disk dipped into sunflower butter to satisfy my sweet tooth. Mmm!


After lunch, I tackled my To Do list for a few hours before I got hungry. I ate a handful of almonds and then made myself a smoothie as an afternoon snack.

In the mix: frozen banana, almond milk, vanilla protein powder, and caramel-flavored flax oil that my friends at OpenSky sent me to try out. Verdict: LOVE IT!! It added a yummy caramel flavor to my smoothie, and just one tablespoon provides 8,000 mg of omega’s 3. I’m a big fan!

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Mal and I were planning a date night for tonight, but I spent a crap-ton of money at the grocery store (who knew almond flour was so expensive!?), so I’m thinking dinner at home is a much better plan. Plus, Mal makes a mean MarTINA””much better than any ol’ bartender!

Enjoy your Saturday night, guys!



  1. You climbed a rope?! You’ve got some skills! I was def that girl in elementary school who just hung on the rope, hoping and wishing that my arms would magically pull me to the top of the rope to ring the bell… Nope, never happened [haha]! We had a quiet night in too and planned to watch a funny chick-flick but football was on… Guess what we ended up watching 😛

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