Skill Warm-Up: Gymnastic Development:
Handstand Holds, Handstand Push-Ups, Ring Hold, Ring Dips, Skin the Cats, L-Sit Holds….

Met-Con/Strength WOD:
Do the Following For Time:
Bodyweight Bench: 10-9-8-7-6-5-4-3-2-1
Double Unders: 2-4-6-8-10-12-14-16-18-20
Front Squats:-10-9-8-7-6-5-4-3-2-1(Men-135/Women-75)

VAGABOND GUEST ARTICLE: Over the last month, I have developed a relationship with Mark Lee, from CrossFit Cape Cod. He has a great mind in the nutrition department and really liked his subject on his website about the GLYCEMIC INDEX. The Glycemic Index is a table that details the usage of carbohydrates in an appropriate manner. It details the level of glucose that each food item has in its food content. It also gives you a table of what foods to stay away from and what foods are in the low glycemic index. Our society eats to much of high glycemic food and this is were the problem of obesity lies in our culture. Also, high glycemic food raises our insulin level, which creates diabetes, cardiovascular problems, and heart disease. Read this article and get some good information from it…

The Glycemic Index Yields Some Surprises

Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for “complex carbohydrates”. But that’s not always the case. While many sweet and sugary foods do have high GI’s, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)!


Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.
Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!
Although increased fat storage may sound bad enough, individuals with diabetes (diabetes mellitus, types 1 and 2) have an even worse problem. Their bodies inability to secrete or process insulin causes their blood sugar to rise too high, leading to a host of additional medical problems.
The theory behind the Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar. See the full article here

Not surprisingly according to this resaerch the food categories with the most foods that have the unhealthiest glycemic loads are 1. Breakfast Cereals 2. Baked Products 3. Sweets & 4. Grains and Pastas. (That sums up Breakfast, Lunch and Dinner for Many-Why do we have an obesity problem in this country?)

Here’s a reminder of how a person concerned with health and performance eats…
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. – The First 26 Words From World Class Fitness In 100 Words. Which would look like this…