This weeks workouts

I have been so busy doing shit that I haven’t gotten a chance to post any of these, but here they are:



1-2-3-4-5-6-7-8-9-10 (Time cap of 12 Minutes)

Dumbbell Squats – 40 lbs

Bar Facing Burpees


Clean – 105 lbs.

I didn’t meet the time cap but I had to finish the workout, but I don’t think 20:49 is so bad.


Random WOD

20 Pull-Ups

30 KB Swings – 30lbs.

40 Double Unders

5 rounds for time

Finished in 19:38


Random WOD for Time:

750 Meter Row

Back Squat 185 lbs 5-5-5-5-5

750 Meter Row

Completed this in 20:39

Trying to keep my workouts short and intense, this seems to work for me, and it keeps me from getting to overtly sore that I can’t do a workout the next day. I am generally working out 6 days a week.

Our Nor’Easter was a bit of a dud, at least in our area which was probably the southern most area to be affected. So all in all maybe 3 or 4 inches fell for us, and I figure it will be all gone by tomorrow.

The Madman


The last couple of days…

So workouts this week have been just plain, on Monday I did some time on my Elliptical Trainer due to my knee and ankle giving me grief (old injuries suck) and then yesterday we took a trip to a local park so that my wife could get in a run, and I brought our puppy along and did a bit more than a 2 mile walk.

Most likely today will be another Elliptical day for me because the ankle is still being problematic. I had a severe sprain several years ago and it hasn’t been the same since. It however acts up far less often than my knees do so that is a good thing. My preference is to take it easier on it than take the chance of causing a more severe injury.

So on Tuesday when we came back to work I started this Carnivore diet, this is now day 2 which I have eaten nothing but meat, and honestly so far it isn’t so bad, but I don’t see this as something I could sustain for the long term, but who knows only been doing it 2 days so far. We will see what it does for me, the primary goal of it though is to break my sugar addiction, that is something I have to do.

Well that is it for now.

The Madman

Thursday 15 February WOD

OK, racking my brain trying to remember what I did for this workout without the sheet I wrote it on

3 Rounds for Time

400 Meter Row

15 Sit-Ups

15 Squats – 185 lbs.

15 KB Swings – 44 lbs.

Finished in 34:12, burned 348 Calories.

Now this is just a guess I will have to see the notes on my workout sheet and will correct this tomorrow morning after we do that workout which I haven’t made up yet either, maybe do that before bed tonight as well.


The Madman

Saturday 17 Feb WOD

Today’s workout was nice and simple and designed to be quick

4 Rounds for time:

10 Squats – 155 lbs.

10 Box Jumps

400 Meter Row

Finished in 18:47 and burned 214 calories.

I am missing a workout here from Thursday, I have to find the sheet I wrote it on because I forgot what it was.

Also, decided that come Tuesday I am going to start the Carnivore Diet, and run with it for about 4 – 6 weeks, this should be enough time to break my sugar addiction and then I will be moving to a Paleo Diet after that and focusing on eating natural foods only along with continuing to eat lots of meat.

We went up to King of Prussia Mall late morning today as well and walked around there for about 4 hours as well, so that just added to moving around today.

The Madman

Today’s WOD

So for today, back to Crossfit, and was today a good way to start back.

3 Rounds for time of:

800 Meter Row

25 Tows to Bar

25 Deadlifts – 120 lbs.

Time to complete 37 Minutes and I burned 430 Calories. Average heart rate was 134, hitting a max of 165.

This was a good workout, so I think that the Doc was right, maybe its better I stick with things that are going to be more general fitness, the goal is to keep feeling as young as possible for as long as possible. Trying to relive my powerlifting days be getting strong again isn’t going to get me there, most likely just get me hurt again.

The Madman