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. Way to go with the rope climbing. That is HARD work! My upper body strength to climb is not good. I was always the girl in gym class who could not do a pullup or chinup or even the flexed arm hang…it’s taken a decade of yoga to build up my little triceps. Lol

  2. I am so intimidated by CrossFit. There, I said it. Financially, it is not in my budget right now (full time student-one income household) which is too bad because there is a box walking distance from my house. I am still massively intimidated. I keep thinking about it though, so it may turn into one of those things that after I get in better shape and have a few bucks I wont be able to stop myself. EEK! Scary! HUGE Congrats to you on all you are accomplishing, and so quickly!

  3. Congrats on the rope climb!!! Cross fit must be working if you can already do a rope climb.
    Grocery are expensive! I have a hard time justifying spending so much money on food. But at the end of the day, if you eat well and eat clean, you will feel better too. So it’s worth it!!! I hope 🙂

  4. The caramel flavored flax sounds awesome! I try and have a tablespoon of whole ground flax every morning. The caramel flavor would be great in smoothies, oatmeal, baked goods etc! Do you know if it’s carried in stores or online yet? Or is it still in the product development stage?

  5. Woo hoo! Awesome job on the rope climb! I was never able to do them in gym class, so I consider that a major accomplishment. 🙂

    Enjoy your MarTinas with Mal!

  6. Hahahah! Your pictures of you dancing (I think?) after doing your rope climb literally made me laugh out loud. You are so ridiculous- but that’s awesome… great work!

  7. I would love a quick rundown of all these Crossfit moves. Otherwise, it doesn’t mean much to me to see “Turkish Get-ups” or “Double Unders”. Sigh.

      1. @Tina: Thanks! Very helpful! I’ve always been on the fence about joining CrossFit and I had no idea a video library existed!

  8. strong work on the rope climb!! haha i love the photos of you doing your little dance. i don’t think you’ve addressed this before, so forgive me if you have, but do you feel as though your appetite has increased at all with these intense CrossFit workouts?

  9. Congrats on the rope climb! I love double unders!!!!

    Trader Joe’s has almond flour/meal at a really good price. If you thats expensive just wait till you buy coconut flour!

  10. caramel flavored flax oil. Man, where have I been?
    Date night at home sounds fun, ya’ll could make it a little fancy. Saving money and having a good time is always a plus.

  11. Ahahaha – love the “marTINA” – maybe it should be a full on couples drink and you can call it s “MALTINA” 🙂

    Congrats on the rope climb! That reminds me of the presidential fitness test from elementary school! I LOVED rope climbing!

  12. Congrats on the rope climb, Tina!

    Do you know if crossfit is safe during any point in pregnancy? Or are their modifications for women who are expecting? I have been tempted to try crossfit for awhile, and reading your blog tempts me even more. I was actually planning to join, but things have changed!! 🙂 I am very active as it is and hope to remain active throughout my pregnancy, but it seems like this might be the wrong time to try a super intense new workout. :/

    And of course I would check this with my doc, just in case anyone is thinking wtf this girl is crazy!

    1. Oh, jeez, I’m not sure. I’m sure some of the exercises are okay, but I’d check with your local CrossFit (and doctor) and see what they have to say.

  13. Congrats on the rope climb.

    Also, I don’t know much about grocery store prices in Boston, but here in Washington, DC almond flour at the store is easily twice as expensive as buying it online. It’s kind of insane actually what the markup is on almond flour at our local WF. I buy mine at nutsonline, amazon or iherb (I use a couple of different kinds for varieties sake as I have to eat GF and go through quite a bit of almond flour).

  14. Not sure which is more impressive – the fact that you did the rope climb or that you appear to be doing the running man in one of your photos?

  15. I haven’t attempted to climb a rope since I was FORCED to try in elementary school.. looks so hard still HA

    your sweet potato wedges look awesome I need to make me some!

  16. That work-out is fierce! I’m going to try it.
    Love a rope climb – last year I got into circus training, especially trapeze and rope climbing was their standard warm up. Circus people are so strong! I’m in awe of them!

  17. Congratulations! That is baller!

    As per your previous post on Crossfit and running: they can be done in combination. I ran a 12 miler after Crossfit yesterday after reading “Total Fit” in Runners World. It’s easier the day off to run rather than the day after — 2nd day soreness is unbearable.


  18. My husband and I almost bought the almond flour today but wasn’t sure how it would taste for pizza dough so we came home with King Arthur’s again. I’m do glad that you said it was good so I’ll have to pick it up the next time we need flour. Thanks for the review of the taste and texture. Can’t wait to try.

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