150622 - What about Cardio? | CrossFit, Catalyst

I am consistently told by my athletes that they include additional cardio on top of their CrossFit training. For my endurance athletes, this is a necessary evil for maintaining form for competition. 

For my other folks, you want to maybe think about that for a minute. 

Ask yourself what your goals are. I'm guessing they are:
1) To tone up, improve body composition, lean out, look better etc. 
2) Feel better
3) Perform well whether it be in CF or other external sports or hobbies

So what does "cardio" get you? Fat burning for sure. I think the standard answer is 80% of your VO2 max for 45 or more minutes is the cardio fat-burning zone. 

What else does it get you? Muscle wasting, overall weakness and diminished anaerobic capacity and that's for sure as well. Perfectly counter to what most people's goals are. 

Now I know that there are people for whom running, cycling and swimming long distances is a kind of meditation. And, if those pursuits stop you from going on a work rampage, then by all means. But, if you think adding long, slow distance is going to get you the body you want, then unless that previous paragraph describes your ultimate physique, then you should ixnay on the ardiocay.

Warm-up
200m run
10 squat hops
15 mountain climbers
20 EB push press

Strength
5, 5, 3, 3, 3 Press

WOD 
AMRAP 10: 
5 HSPU
10 alternating pistols
15 ring rows 

Catalyst
Snatch
3 position snatch (floor, below knee, above knee)
60% x 3
65% X 3
70% X 3
75% X 3
Snatch pull
95% x 3 x 2
100% x 3 x 2
Front squat 75% x 5 x 5
Push Press 75% x 5 x 5