Short WOD/Long Vest

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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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Does my post title remind anyone of the song “Short Skirt/Long Jacket” by Cake?

[image source]

Ok, then”¦


After breakfast yesterday morning, I headed to CrossFit for a workout. I was super sore from doing “Barbara” the day before, but a friend was making her big return to 781 and I really wanted to welcome her back and, of course, get our WOD on together, so I sucked it up and went. Yesterday’s workout was primarily lower body-focused and my upper body was what was really sore, so it actually wasn’t all that bad. Plus, the WOD was wicked short. I finished it in 2:59.


5 X 2
Add weight each set. Clean grip or mixed grip.


3 RFT:

3 Clean Grip Dead Lifts
3 Cleans
9 Box Jumps
9 K2E

Rx: (205, 135) (30, 24)
L2: (185, 105) (30, 24)
L1: (135, 95) (24, 20)
Beg: (Coaches Decision)

Ok, you’re probably thinking: “Your workout was 2:59? That’s not a workout.” Well, ok, it was a super short workout, but I kicked my ass for those 2 minutes and 59 seconds, and it wasn’t the only thing I did in class.


You probably see a lot of CrossFit recaps on CNC with WOD times that are less than 20 minutes, and I’m sure you wonder how you can get a good workout in that amount of time””and, trust me, you can! The WOD is high-intensity, often grueling, and leaves me exhausted by the end. I tend to focus my posts on the WOD because it’s the most fun (and often most challenging) part of class, but I’m also working out for the other 40-45 minutes that I’m at the box.

Every CrossFit class is different, but here’s what a lot of them look like:

  • 10-15 minute warm-up, usually done as a group
  • 15-20 minutes spent on either practicing a skill (rowing technique, handstands, jump rope skills) OR strength (deadlifts, overheat squats, Olympic lifts)
  • 10-30 minutes for the Workout of the Day (WOD). At my box, 90% of the WODs are done in under 20 minutes
  • The last 5-10 minutes of class are spent on mobility and improving range of motion (stretching, foam rolling)

Yesterday’s class, for example, looked like this:

  • Warm-up (part 1): 500 meter row + 100 Hollow Rocks
  • Warm-up (part 2 – glute activation): 3 station circuit (60 seconds each, 2 rounds) of side walking with a band, hip thrusters with a band, and Romanian Deadlifts with kettlebells
  • Strength: Deadlifts (2-3 sets of warm-up + 5 sets of 2 reps, increase weight – Kerrie and I worked our way up to 185 pounds)
  • WOD: METCON (3 RFT: 3 Clean Grip Dead Lifts, 3 Cleans, 9 Box Jumps, 9 K2E)

As you can see, my workout wasn’t just 2:59. I did a lot of other stuff during class yesterday.

For the WOD, I did Kipping Knees Raises instead of Knees-to-Elbows (K2E), which tend to be faster, but are tough just the same. I still can’t to do Knees-to-Elbows (I do more like Knees-to-Triceps), so I added “5 legit K2E” to the goal board yesterday. Hopefully, I can get it together in the next few weeks. K2E = major GOAT!


After CrossFit, I came home and refueled with a protein shake made with vanilla fitmixer protein powder, decaf iced coffee, and almond milk. Mmm! Lovin’ this combo!



A little while later, I was hungry for “real” food, so I reheated a couple of slices of pizza on a Sweet Potato Crust. Yummmmmm!


It was so delicious, I reheated a third piece to eat.


After lunch, a special delivery arrived at our house: Murphy‘s Therapy Dog vest! We’ve been waiting for it to arrive so we can start visiting.




We were so psyched to see it!



But, unfortunately, when Murphy tried on the vest, it was too big. Whomp whomp. As you can see, the strap across Murphy’s chest is loose (the one around his belly is too), so I guess we measured wrong. I contacted Dog B.O.N.E.S. as soon as I realized the vest didn’t fit, and they’re going to send a smaller size. Hopefully, it doesn’t take too long to get here. We have places to go and people to see!



I felt snacky right before dinner, so I ate a clementine.


And then some dates.



I’m not sure those snacks did much for my hunger because when dinnertime rolled around, I was more than ready to eat. Thankfully, dinner was a quick and easy meal to throw together.

I found some scampi blend when I cleaned out my spice cabinet over the weekend, so I added some chicken broth and butter to make a sauce while I cooked the shrimp.


I added the shrimp to some zucchini “ribbons,” which I lightly sautéed in olive oil, salt, and pepper. I also added some avocado to the mix for some added fat and satiety.


It was an AWESOME meal and so, so, so easy to make. Dinner came together in no time!


After dinner, I satisfied my sweet tooth with a few bites of honey-flavored Frozen Oikos.


And while watching The Bachelor (did you see Katie?!?), I snacked on some peanuts. I have a feeling The Bachelor is going to be GOOD this season!


Questions of the Day

How long is your typical workout? What’s the shortest amount of time you’d consider a workout?

Are you watching The Bachelor this season? If so, who’s your favorite gal so far?

P.S. Looking for some fun, new ways to take your workouts up a notch? Check out this post!

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