160621 - CrossFit | Cardio

Athletes, especially new ones, often include additional cardio on top of their CrossFit training. For my competitive endurance athletes, this is a necessary evil for maintaining form and specialization 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? Well without combining it with strength training and having a well-thought out plan, you get muscle wasting, overall weakness, inflexibility and diminished anaerobic capacity (IE sprint ability, fight or flight.) 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 maybe cut back on the "extra cardio" and hit your everyday CrossFit workouts a little harder. 

Skill
5-10-5
Pro-L drill

WOD
"Killer Karen"
6 rounds
25 wall balls
10 jump lunges