Three rounds for time of:
20m Handstand walk
20 Front squat, 115#/75#
Scale the handstand walk by holding a handstand against a wall and lifting a hand off the ground. Complete 20 steps before moving on to the front squats.
Post time to comments.
Mindy getting under the bar.
Glycemic Impact
Not all carbohydrates are created equally. Reflect for a moment, if you will, on the now classic first sentence of "World Class Fitness in 100 Words": Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. This line written by Greg Glassman not only offers specific recommendations of what types of foods to eat, but it also prioritizes the order in which those foods should be eaten.
Of course you know to eat meat. It's provides the building blocks that make up your body. You also know to eat fat (nuts and seeds) because it slows the absorption of carbohydrates into the bloodstream, in addition to helping with satiety. But what about the carbs?
Notice that the first carbohydrate listed is veggies. Why? Because most veggies have a relatively low glycemic load. That's why we make veggies the priority carb. Next we have "some fruit". Why some fruit and not all fruit? Because many fruits contain a massive amount of sugar and can cause insulin spikes. Also listed is "little starch". Notice there is another quantifier on this statement – for good reason. Starchy foods, even in low doses, are quick to enter the bloodstream, surely causing a spike in insulin.
So what is glycemic index and how do I figure out which carbs are better choices? Well, the glycemic index simply rates carbs on how quickly the body breaks down the carbohydrate into glucose and releases it into the bloodstream. For instance, broccoli has a very low GI, where as sugar has a very high GI.
Here's a trick we learned along the way: to evaluate a carbohydrate's glycemic index, think about what would happen if you put the food in a bucket of water and stirred it occasionally. For example, a piece of bread or a peeled banana would break down pretty quickly. Now consider what would happen to broccoli or a green pepper if you put it on the water. It would break down eventually, but it would take so much longer than higher glycemic foods.
So even if you're Zoning, you can always improve your carb choices to see improvements in performance, body composition, or mental acumen. Prioritize and choose wisely!
