Many times i hear from new crossfitters that they think they need to go home after the workout and do some cardio.  What exactly is "cardio".  Cardio is the activity in which your body is needing to use oxygen to drive the energy cycle.  It is basically any activity that is lasts over 5ish minutes where your lungs start to really work to get oxygen to those muscles that have need to get rid of carbon dioxide.  We have shown and talked about how shorter, high intensity activities. (plus we all know they hurt way more and keeps muscle tone and helps to develop power), its even showing up in all the fitness magazines regularly.  So why do people feel they need to go out and do some long slow running to "get in shape?"  Sure you will burn calories but is it really worth it to blow and hour on a handful of calories that basically stop when you stop moving?  Wouldnt it be more worth it to do a high intensity activity that burns calories into late in the day and sometimes into the next day that only takes 15 minutes of your time?  YES!!!!  You dont need to waste time doing the long running stuff as your conditioning program.  It wont work the way you think its supposed to.  If you feel you need to burn some more calories during the day then try this:walk faster through out your day.  When you walk to class, walk through the store, walk around the office, just pick up the tempo.  this increase will burn calories.  then you can always look at what you are eating but thats a whole other blog lol!  Basically what im saying is that the goal is for you is to push as hard as you can on the workout you are here to do.  If you feel like you have more left in the tank for later....then you should have gone harder!  Of course im not saying to blow form or anything like that.  Im saying if you go slow, then you are just doing a slow activity and not getting what you want out the workout.  Dont let yourself get caught in the trap of needing cardio.  We do tons of that.  And if you are breathing hard.....then you are working your cardio;)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Technique Thursday:

.......10 mins of Mobility

.......10 mins of HS Walk Work (everything from shoulder taps on box, shoulder taps on wall, shoulder tap free standing, donkey kicks, ME walking, walk w obstacles)

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then....

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13 min Continuous Clock

5 min AMRAP:

.......5 reps Power Snatch (135/95, 55%1RM, wt to get 9-13UB)

.......10 reps Bar Facing Burpees

3 min REST

5 min AMRAP:

.......5 reps Overhead Squats (same wt from part A)

.......10 reps Reverse Burpees over the Bar

*must keep feet down on sit up

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MWOD:   recovering your shoulders when going overhead