I did crossfit from Jan 2014 to Nov 2016. I’m almost 35 years old and have been back at it for nearly a month. I’ve already lost 15lbs from keto/WODs but the cardio is getting me the most. I feel stronger than ever before but my cardio sucks and I want to puke after. Does anyone around my age share this experience or know how to improve?
@lep 9 year CrossFit athlete here (36M) I would suggest that you back off the intensity in conditioning pieces for a bit but not too far back. I'd recommend taking the approach of starting slower than you want to and pushing harder in the end based on how you're feeling after the first portion of the WOD. Keto will effect your shorter efforts as well. You may need to start eating more carbs if you don't want your blood sugar to crash during METCONs.
When you're doing something shorter than 20 minutes your body uses ATP first then intramuscular carbohydrate stores for energy. Fat takes longer to metabolize during activity so you won't usually start utilizing it until you've sustained an effort for quite a bit of time. That's why during a lot of endurance efforts you'll feel strong at first, maybe the first 3-6 minutes, then you'll have to power through a section where you feel sluggish but after you do that for a bit you'll get that second wind. That comes from your body switching over to fat as fuel. (I know you didn't ask for this info but I can't help it)
When you're doing something shorter than 20 minutes your body uses ATP first then intramuscular carbohydrate stores for energy. Fat takes longer to metabolize during activity so you won't usually start utilizing it until you've sustained an effort for quite a bit of time. That's why during a lot of endurance efforts you'll feel strong at first, maybe the first 3-6 minutes, then you'll have to power through a section where you feel sluggish but after you do that for a bit you'll get that second wind. That comes from your body switching over to fat as fuel. (I know you didn't ask for this info but I can't help it)
ladylemonade
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1corithians13
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savemarriage101
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@lep Hey 
similar age as you, recommend 1g of protein for your desired weight goal (eg, if you want to be 200lbs, eat 200g of protein daily). Don’t skip on carbs, that will fuel your workout. Be OK with some level of fat, too. My macros currently: 207g protein, 196g carbs, 69g fat.
I felt like garbage the first couple of weeks, especially with cardio, but stay consistent and don’t cherry pick WODs—just show up, fuel right, and get plenty of sleep. You got this!
similar age as you, recommend 1g of protein for your desired weight goal (eg, if you want to be 200lbs, eat 200g of protein daily). Don’t skip on carbs, that will fuel your workout. Be OK with some level of fat, too. My macros currently: 207g protein, 196g carbs, 69g fat.I felt like garbage the first couple of weeks, especially with cardio, but stay consistent and don’t cherry pick WODs—just show up, fuel right, and get plenty of sleep. You got this!
@lep Im 34 and I have found interval training to work really well, especially for metcon conditioning, other then obviously just doing more metcons.
Idk if you have access to machines (bikes, rowers, etc) but burpees are also a great non-equipment tool as well.
1:00 on/1:00 off x 10 @ ~90% effort or similiarly structured formats
The key (at least for me) was to understand that to get the desired cardio improvements you will need to routinely be uncomfortable in the paces you set and beginning the next interval when you really dont want to.
adding in zone 2 training during the week has been a gamechanger for me as well
Im not a coach so Im sure there is better advice out there but I have gone through something like this so I hope it helps.
Idk if you have access to machines (bikes, rowers, etc) but burpees are also a great non-equipment tool as well.
1:00 on/1:00 off x 10 @ ~90% effort or similiarly structured formats
The key (at least for me) was to understand that to get the desired cardio improvements you will need to routinely be uncomfortable in the paces you set and beginning the next interval when you really dont want to.
adding in zone 2 training during the week has been a gamechanger for me as well
Im not a coach so Im sure there is better advice out there but I have gone through something like this so I hope it helps.
chickenlittle
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@lep You definitely want to be smart about the carbs you’re consuming and match the amount to your activity level. If you over consume carbs they just spill over and store as fat so start with 20-30g about an hour before your workout (1 average sized piece of fruit) and see how you feel. You can always eat a little more if needed. Then have one more portion later in the day unless you enjoy keto in which case your day to day energy source can be fat. TBH unless you’re eating high fat low protein and zero carb you’re not in ketosis anyways so it really doesn’t matter.