Skill Warm-Up: Complete 15 reps for each movements that will be performed during the MET-CON WOD: Do the following for 15 reps each: Wall Ball, SDHP, Push Press, Box Jumps, and 500 m Row…

MEBB WOD: Power Clean:3-3-3-1-1-1

MET-CON WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

VAGABOND NEWS: I would like to congratulate, James, for completing the Falmouth Road Race this weekend, in a time of 63 minutes. This was a challenging race for any runner, in which, it is a 7 mile hilly run. James came to Vagabond CrossFit about three months ago with aspirations of losing some weight and also completing this race. He has accomplished both, by losing over twenty-five pounds and finishing his first sanctioned race just on CrossFitting training and MEBB training with limited running… Congrats James and Keep Working Hard!!

MORE VAGABOND NEWS: I was up in Sacco, Maine this weekend visiting my friend Jac, who CrossFits up in Southern Maine. It was a great time and had some great food as well… I have attached a video, that emulates the “ZONE CHRONICLES” that Pat Sherwood from CROSSFIT HQ performs every few months. I decided to take my camera along and chronicle my eating habits when you are either on vacation or on the road. Just because you are on the road, does not mean you have to stray away from the Paleo Lifestyle of eating. Be smart and be creative with the food that your are eating. Instead of having fried food or having butter put on your food, ask the waitress to use some type of healthy oil for good fat intake. Ask for olive oil, canola oil, flaxseed oil, anything that promotes healthy monounsaturated or polyunsaturated fats. For your protein intake, ask for lean meat or always go for some type of fresh fish for your meal.. And for your carb intake always take the vegetable side dish or salad, but use olive oil or vingerette for your salad dressing. You can still enjoy your vacation with some healthy choices and some great Paleo Style Food… It takes some getting use to, but try it and you will not be disappointed.. I will chronicle every month or so, when I am out eating or on vacation of what I eat on the road, or what I eat on my Cheat Days, to show people that I am also human and love my sweets every now and then….