Cardio & Conditioning Focus

Cardio & Conditioning Focus

We're wrapping up our second 12 Labours' summer strength cycle and we hope those clothes are fitting a bit more snug in all the right places! However, CrossFit isn't just about big biceps and hammies. Many CrossFitters focus on getting stronger but forget to add in a consistent mix of conditioning. After testing week, we will take one full week off to deload. Then we will head into a mini 4-week cardio and conditioning cycle that will take us into Labor Day.

We’ve all been there - gasping for air in the middle of a WOD. Muscles are aching and your heart is pumping so fast that you end up resting than working in your workouts. If you want to push harder and go longer, you need a strong base that comes from proper conditioning work. This will be the perfect time of year to switch up the focus and give your body a rest from all the loading these past several months.

Understanding and training the different energy systems will help you more effectively move towards your performance goals. For our anaerobic conditioning sessions, we will need to boost the system with training in the 1 to 2-minute range, at a high level of intensity. For our aerobic conditioning sessions, we will incorporate longer sessions of lower intensity work.

What are the main goals of this cycle?

Build engine capacity while maintaining strength.
Have fun, feel good, and maybe see some abs.

Here’s what a typical week will look like through Labor Day weekend.

Day 1 – Long mixed cardio intervals

Day 2 – Lift or Skill + Classic CF WOD

Day 3 – Short mixed conditioning intervals w/rest

Day 4 – Long CF and/or flow option

Day 5 – Lift or Skill + Classic CF WOD

Day 6 – Partner WOD

Day 7 – Rest

< Older Post

Newer Post >

MORE RECENT POSTS

AOTM - Rishey Macker

By Chelsea Espe • September 10, 2025

Congrats to Rishey Macker for receiving August Athlete of the Month! Rishey started at 12 Labours in 2023 after turning 40 and deciding to live a healthier life. Close friends inspired Rishey to try something new. Even after being extremely sore and wanting to quit he stuck with it and began to see results and improve as the months passed. Rishey attends the 6:30pm class and enjoys burpees and shuttle runs. He recently was able to complete a workout with 2 miles of running and his main goal is to be healthy and pain free. In his free time he is a Chief Electrical Engineer, enjoys hiking, sports and spending time with his family and friends "Give it a shot and stick with it, it doesn't matter what your fitness level is. I always thought you already had to be in great shape to even start CrossFit, but that is not the case." Congrats Rishey!

Hormones, Birth Control, and Performance: What Every Woman Should Know

By Chelsea Espe • September 5, 2025

Join us for a special seminar with Tierra Duncan — CF-L3, long-time 12 Labours CrossFit coach, and upcoming author of The Birth Control Illusion: Reclaiming Hormones, Health, and Your Cycle (early 2026). In this 60-minute talk, Tierra will break down how hormones, training stress, and fueling directly impact women’s performance and recovery. You’ll learn: Why your menstrual cycle is a vital performance signal How stress and recovery shape strength and longevity The fueling strategies and key nutrients every female athlete needs What to know about birth control and its impact on training This seminar will help you connect the dots between your hormones and your training so you can make informed choices that support both performance and long-term health. Info: Date: October 25, 2025 Location: 12 Labours CrossFit Columbia Time: 10:30-11:30 Price: $25 / members $35 / non-members To sign up email chelsea@the12labours.com

AOTM - John Putschi

By Mel McCamley • August 28, 2025

We’re excited to celebrate John Putshi as 12 Labours’ Athlete of the Month! When John joined in the fall of 2024, his goal was simple: get back in shape and stay consistent. Like many of us, he struggled with finding a routine that stuck—until his coworker, Len, introduced him to 12 Labours. At first, it wasn’t easy. John remembers being so sore he could barely get up the stairs. But with consistency, support, and dedication, things started to click. Now, he’s a regular at the 9AM classes Monday–Friday, and he’s tackling movements he never thought possible. His favorites? Snatches and clean & jerks. His biggest recent accomplishment? Rope climbs! John’s journey has been nothing short of inspiring. In just six months, he has already lost 70 pounds, with a larger goal of losing 120 pounds total. Along the way, he’s setting new challenges—like learning handstand walks. “I love the positive atmosphere. There is support, motivation, and encouragement from both coaches and fellow athletes,” John says. Outside the gym, John is happiest by the water—whether it’s snorkeling, kayaking, diving, or just relaxing at the beach. When asked for advice for someone thinking about trying CrossFit, he keeps it simple: “Try it for a month and see how you feel. The pressure of coming up with a daily workout is lifted, and the coaches will work with you based on where you’re at in your fitness journey.” John’s success is a reminder of what’s possible with consistency, courage, and community. We are proud to have him as part of the 12 Labours family. Congratulations, John! Keep climbing, lifting, and inspiring.

Cardio & Conditioning Focus