Short WOD/Long Vest

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.

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!



  1. That song will always make me think of “Chuck,” May it rest in peace. Awesome show!

    Secondly, that protein powder, coffee, almond milk combo. Does the almond milk help? I’ve mixed protein powder (MRM 100% Whey Rich Vanilla) with coffee and it’s gross, which is odd because I otherwise like the powder. Does the milk add an extra element of creaminess?

  2. I am so intrigued about crossfit. I am thinking about trying it after my 1/2 marathon training. I am going to start looking for a local box!!

  3. How exciting your dog is a therapy dog! I have wanted to get my greyhound certified, but there is actually a huge wait list where I live (plus I move around a lot so I am not sure it is practical). She loves to stand still and be petted by anyone 🙂 Please document his adventures!

  4. My workouts usually range anywhere from 30-60 minutes, and rarely ever longer than that. A workout can be as short as 5-10 minutes, but I personally like to do something for a minimum of 20 minutes. I plan to watch The Bachelor later today since I didn’t get a chance to last night. Love Sean!

  5. That dinner does look good-I love shrimp!

    Most of my workouts are 30-60 minutes. A ‘workout’ to me can be as short as 20 minutes. Less than that, usually doesn’t do much for ME. I don’t watch the Bachelor….haven’t jumped on the train

  6. Oooohh, holy smokes that shrimp scampi looks good. Going to have to try that. Though I don’t have “scampi blend” I’m sure I can find out what to use. (my last name is Murphy so your dog always makes me giggle.)

  7. My full body strength workouts are typically around 45 minutes and then I usually do 30 minutes of cardio too. However, I just purchased a Polar FT40 and I’m really hoping that helps me to maximize my workouts and spend less time at the gym 🙂

  8. I did watch the Bachelor but I don’t have a favorite quite yet… haha there are some girls who are NOT my favorite but many of them didn’t make it through. I died laughing at the 50 Shades of Grey girl though! Bless her… but not the best thing to do on national television.

  9. My friends and I are doing a Bachelor fantasy league pool. $20 and you get points each episode for picking which girls stay, as well as things like “Who cries first”, etc. Should be funny!! My favorite so far is Lesley.

    Protein powder question for you- I know you talk about quite a few here on the blog, but if you had to pick a favorite, what would it be? I need a new one and can’t decide!

  10. I love the bachelor, I will be tuning in every week for it:) Poor katie, why did she have to fall? lol. My workout today was 1:15 minutes, but I usually like to get them done within an hour, cardio and weight lifting, unless I go to crossfit 🙂

  11. I’ll be watching The Bachelor via Hulu so I always have to stay off of social media on Monday nights – I see too many tweets, FB posts, etc with spoilers.

  12. Those shrimp look incredible, and with avocado? Yum. The length of my workouts really range from day to day; yesterday it was just a bit of cardio and today and hour and a half hot yoga class. It depends on how I feel!

    xx Kait

  13. Ohhhh the Bachelor….I don’t even know the girls by name yet, but this season’s gonna be good for sure! Thank you for filling us all in about your workouts being a bit longer. I personally had been thinking that you do Crossfit for about 20 minutes a day, and was surprised to see it’s about an hour instead. Thanks!

  14. After your Gingery Beef recipe, I have been stalking your posts for recipes. I have cauliflower crust as my next “pizza” project, but after that I may have to try my hand at sweet potato. My mom has a service dog and it can go ANYWHERE…even Burberry.

  15. You are so good with food. I really need to try harder because I don’t really exercise (unless slow walking counts) and I have bad tummy/bowel issues (mysterious). Those clementines are addictive to me. I eat like 6 or 7 a day because I can’t eat just one at a time.
    Particularly nighttime eating…I eat like 500+ calories late at night (dark chocolate, egg whites smothered with nut butter, fruit, some kind of paleo “treat”…yep, I know I have “issues” 🙂 … 🙁
    Awesome looking meal, I never buy shrimp…all the bags I see have all these weird ingredients in them and I wish I could just find “shrimp” ha.
    I add 1 tablespoon of oil + a ton of avocado to each and every meal. I guess the added fat seems to be a good idea. I eat so much avocado and coconut and olive oil I go through like water!

  16. I made your sweet potato pizza crust last night and it was soooooo good!!! I made two and then today reheated the leftover one with shredded parm on top for more of a flatbread and that was fantastic. Question: How do I get the crust a little more crunchy? I cooked it a little longer but I would love it even more if I could get it a little crunchier. Any ideas? More almond meal maybe? Thanks for the recipe, I think it’ll be a new staple for my family 🙂

    1. Yay! So glad you liked it!! 🙂

      For a crispier crust, I’d use more almond meal (or less sweet potato) or spread the crust thinner.

  17. As a fellow Bostonian, I love that you typed ‘wicked short’ 🙂
    I’d probably call 10 mins a workout

  18. Dinner looks delicious and enough teasing with the sweet potato pie crust! I’ve pinned it and it’s on my list of recipes to make this winter or even this week. My workouts are typically between 60-75 minutes. Sometimes I break it up or sometimes I have enough time to squeeze it all in. Just depends on the day.

  19. I seriously cannot get over how great that pizza looks. I need to make it ASAP!

    I am absolutely watching the Bachelor this season (and every other season!). I am a big fan of Sean, so I am certain that this season should be a good one. I usually don’t have a favorite girl(s) until the second or third week. Let’s just say, they can turn “crazy” rather quickly!

  20. I watched the bachelor just long enough to see Katie the first time and then had to turn it off. I really can’t stand reality tv. It is so ridiculous. I am excited for Katie and can’t wait to hear more about her adventure though.

    As for workout length, this is something I’m really trying to change mentally…the idea that it isn’t a workout unless it last for x amount of time. A workout is a workout if it gets your heart and blood pumping!

  21. Protein powder plus iced coffee is my FAVORITE treat/snack. I like a scoop of vanilla plus a scoop of chocolate with it. It’s seriously just like an iced mocha.

  22. Cody’s therapy vest was red. We took it to the local softball store and had his name embroidered onto the vest. Good luck Murph, you are going to have so much fun.

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