Working It Out {Recent Workouts}

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, friends! Just checking in with a recap of my workouts from the past couple of weeks. I’m officially 10 weeks postpartum now, and I am finally feeling like my old self again when it comes to working out. I’m not 100% back to my previous fitness level, but I am seeing progress everyday!

CNC weekly workouts


Sunday: Off

Monday: CrossFit

“Competitors Baseline #1”
For time:
21 Deadlift (155, 115)
400m run
15 Front Squats (155, 115)
400m run
9 Hang Power Cleans and Jerks (155, 115)

I used #85 for this workout and finished in 8:33.

Tuesday: CrossFit

“War Zone”
20 Kettlebell Swings (53, 35)
15 Calorie Row
10 Toes to Bar

L3: (53, 35), 5 T2B
L2: (45, 30), 20 Knee Lifts
L1: (35, 25), 10 Knee Lifts

I did this workout Rx and finished 4+32. The T2B were tough, but they’re coming back! I had a few strings of 3!

Accumulate 30-50 Burpees

Wednesday: “Jerry” at Mirbeau Inn & Spa

Thursday: 3 miles + 4 x 10 back squats at home @ #65

Friday: CrossFit

Power Clean: 5 x 3, adding (worked my way up to #105 – didn’t go too heavy, working on my form)

Ascending reps in 6 minutes by 2:
2 Power Cleans (135, 95)
2 Box Jumps (24, 20)
4 Power Cleans
4 Box Jumps
”¦and so on until clock runs out.

L3: (115, 85) (24, 20)
L2: (95, 65) (20, 15)
L1: (75, 45) (20, 15)

I did this workout Rx and finished 10+6. I did some rebounding box jumps, which was easily the highlight of this workout for me. It’s been a good 9+ months since I’ve done any sort of rebounding box jumps!

Saturday: CrossFit


Sunday: 60-minute walk with Q + Murphy

Monday: 4 miles (36:48)

Tuesday: CrossFit + 45 minute walk with Q + Murphy

“Most Wanted”
5 Rounds of:
10 Hang Power Cleans (115, 75)
10 Front Squats
10 Over the bar Burpees
Rest 2:00

L3: (95, 65)
L2: (85, 55)
L1: (65, 35); 5 burpees per round

2-minute wall sit

I used 65 pounds for the Hang Power Cleans and Front Squats (L3) and finished in 14:37. The Front Squats were easily the toughest part of this workout for me! Yowsahs. Why are Front Squats so hard?!

Wednesday: Off

Thursday: Spinning + 45-minute walk with Q + Murphy

Friday: CrossFit

Front Squat
Warm-up sets: 3 x 3 @ 50, 60, 70, 75%
Work sets: 3 x 5 @80-85% (#110)

“Battle of the South Shore Boxes Final”
For time:
50 Double Unders
5 Squat Snatch (115, 75)
1 Rope Climb
40 Double Unders
4 Squat Snatch
1 Rope Climb
30 Double Unders
3 Squat Snatch
1 Rope Climb
20 Double Unders
2 Squat Snatch
1 Rope Climb
10 Double Unders
1 Squat Snatch
1 Rope Climb
*10 min cap

My Squat Snatch needs some work, so I did a Power Snatch into an Overhead Squat (#65) and finished in 7:34. Mini victory: I did all the rope climbs!

Saturday: Stroller Bootcamp




  1. I actually like front squats better- they are harder but more comfortable if that makes sense. I am more confident doing front squats because it’s easier to bail out if you have to! Back squats creep me out.

  2. I know by reading this I can pull myself back together after baby! It seems tough, but it’s going to be worth it! Who watches babes during your workout? Our gym doesn’t have childcare…and my husband will be deploying again soon after our little one is born. Any suggestions?

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