I get asked ALL THE TIME about what they should do if they want to improve their cardio.  They feel that if they go and do some running that that will work.  The answer to this is..... "it depends".  On the surface, its seems like a no-brainer.  You do some running then you will get in shape.  But if you look at how CrossFit works, you will see that it's not about using long slow duration stuff to improve your fitness.  It's about using INTENSITY to improve it.  Which time domain do you think you will work with more intensity?  A 10-12 min workout or a 25-30 minute workout?  The answer is the 10-12 minute one.  In this workout, you will do more work faster, which is the definition of INTENSITY.  This gives you an increase in muscle tone, power, strength, but then also gives you all the same cardio benefits of a lower intensity level and longer time frame.  So why would you choose to do a long slow thing?  Where would that fit on the scale of intensity??  It really wouldn't.  Now if you decided to do some sprint intervals or something then at least that would then register on the chart.  But in reality, my very first answer would be this:  if you want to improve your cardio, or your gas, or your engine........ GO FASTER IN THE WORKOUTS.  This doesn't mean make the weight super light but instead, it means that at that point where you want to stop, you just keep going.  THIS is what will improve the cardio.  THIS is what will improve EVERYTHING!  I'm not saying running is bad or a waste.  But don't fall into the trap of all the non-crossfitter ideas that only running = cardio.  When in doubt, go faster!! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Good Mornings (14 min)

.......4 x 5 reps

.......3 x 3 reps

*increase each set, KEEP LOW BAR RACK POSITION!

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then...

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3 Rounds: (15 min cap)

.......30 reps OH Lunge (115/75, wt to get 22-26UB)

.......30 reps Chest to Bar

.......300m Run

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MWOD:  foam roll the lats, lacrosse ball the butt cheeks