Crossfit Endurance without the Kool Aide?

For a while I set up my workouts with one heavy compound movement off the top.

Something like Barbell Bench: 135 x 5, 185 x 5, 225 x 5, 235 x 5, 245 x 5

and then circuit something like

BW Pullups
Kettlebell Swings
Cable Crossovers
Burpees

4 circuits for x amount of time or how many circuits could I get through at 15 reps each exercise for 20 minutes.  However you really wanted to set it up.

So I'd do a run (usually 20-40 minutes at the time) followed by the above followed by a swim of the same duration as the run.  Killer workout and you can switch out the exercises at will.

i know what you mean.  i didn't like the whole, "yeah, we do things differently because we are so awesome.  anybody that doesn't agree is obviously stupid."  i'm sure this is not the attitude of a lot of people doing crossfit, but nonetheless, it is still the vibe that i interpret.  i also never understood beating the begebers out of myself every single workout.  

but i do like throwing in the hard workouts every now and then.  what i was doing this summer was doing two bodyweight and two weight CF style workouts.  one intense, the other at 80% or so.

for the s/b/r, i was on two per week, one of each being recovery/technique and the other being upper intensity.  i found that i didn't like killing myself once a week per sport, so i tried to pick a workout that would focus on long distance pacing, mid distance pacing, and sprints.  i would then rotate those per sport per week.

i love the idea of more bang for your buck, and so i can't say that i hate crossfit.  some other places to check for workouts are marks daily apple and sealfit.  scale down as needed, i do

good luck!

Edited by Noz 2010-10-19 10:18 AM

This was among the recommended reading for my upcoming CF Endurance certification. Note that at no point does it say follow the WOD.

World-Class Fitness in 100 Words
(From the 10/02 CrossFit Journal)

-Eat meat and vegetable, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

-Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.
-Similary, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds.
-Bike, run, swim, row etc, hard and fast.

-Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

-Regularly learn and play new sports.