Crossfit Endurance - It May Not Work

I'm a big fan of Crossfit because lack of time is one of the most common excuses people make for not being able to work out enough.  Crossfit is very time-efficient at general strength/fitness.  That said, one of the very founding principals of Crossfit is we need to be the jack of all trades, master of none because "Nature will punish the specialist."  I happen to agree and think those that engage only in endurance activities rob themselves of safety in other activities and other health benefits.  (Not to mention aesthetic balance)  Adding a more endurance lean to this "jack of all trades" thing still results in a compromise, and until I see Crossfit Endurance athletes regulary on the podium, no way am I going to believe that it can outperform the specialist.  At least as far top level athletes go.  HOWEVER, for the age grouper who is in this for the finish...for the self satisfaction, health benefits, weight loss, etc.  I think that Crossfit Endurance has a couple of possible benefits over going it the strictly SBR way.

First consider the numerous beginner plans that are not in any way going to get an athlete to the podium.  The individuals using these plans could absolutely complete their goals of "finish line" with Xfit Endurance, and also reap a greater total number of benefits than SBR alone provides.  In this case, we can say that Crossfit Endurance does work.  I just wouldn't expect to find an Olympic medalist that trains exclusively with Crossfit Endurance.  It could probably benefit even them in the off season, though.  Also, Iron distance races are a whole different game and I don't see Crossfit Endurance fitting in too well during the on season, especially later when volumes increase to insane.

Also, if someone is starting with a weak frame, I think their overall Tri results could benefit from strengthing.  If someone just wants to complete short courses and be healthy, Crossfit Endurance would be good for them.  If they want to squeeze performance out of themselves, Crossfit endurance off season only.  As things approach elite...let's be honest - if I knew the best way to make elite athletes, I wouldn't fix building automation systems for a living. 

If I am recalling the research correctly, the focus was on programs like you would typically get at a gym where you do cardio followed by weights or the reverse and on circuit training.  I'd have to dig through some research to verify, but I'm pretty sure that's what the focus was.  

I think this would definitely apply to CrossFit, but as previously stated, CrossFit is trying not to specialize.

I think this might actually support CrossFit Endurance to some extent.  The training protocol stipulates that at least 3 hours should separate the WOD (which would be the strengthening component) and the sport workout (which would be the cardiovascular component).  I know a lot of the CrossFit and CrossFit Endurance workouts target the cardiovascular system to some extent, but the programming on CrossFit Endurance seems to do a decent job focusing on the WOD as a muscular system workout and the sport workouts on the cardiovascular system.  

Based on what you have quoted, I would interpret that as meaning CrossFit is not going to give you the results you would get from having separate resistance and cardiovascular workouts (whether on separate days or separated by a good chunk of time - common practice in strength and conditioning). 

I'm starting an in-depth study of both methods, but from what I've looked at so far, I agree with your analysis for CrossFit.  But CrossFit Endurance does split the sessions.  I'm withholding judgement on CrossFit Endurance as a training methodology for endurance sports until I finish the study.

Your last thought (about training for a specific event) is dead on.  If you want are trying to target something, your training has to target that. 

(I'll stop here before I totally geek out on this.  This area is one of my favorite research topics - I'm a nerd for a living, so I get a little carried away.  Feel free to get back here or via PM with more questions.)

ah, but that is the rub isn't it? Philosophically, what if we want something more than what civilization can provide? As Z2A so astutely noted, if podium at SBR is not your goal, then there is indeed more to life than specialization.

So if the "reward" is a trophy or accolades or records, ok. But LIFE rewards in different ways, regarding disease prevention, longevity, and fullness of the limited time we have.

you must excuse me, I have been listening to paleo/primal podcasts nonstop for the last three weeks.

I'm interested in adding in some Crossfit workouts, but never having done it, the roadblock is the cost of the CF gyms in my area.  They seem really expensive, and since I have to keep my current gym membership for access to the pool and treadmills, it's just cost prohibitive.  Any ideas/suggestions?  Am I missing something?

Thanks.

What 'thecouch' said - a lot of the workouts you don't need much or any equipment to do.  One thing I will give CrossFit and CrossFit Endurance a lot of credit for is making their stuff freely available.  You can find well put-together PDF versions of most body-weight/minimal equipment workouts using Google.  

That said, the risk is in the implementation.  It's a little less with the bodyweight focused workouts because technical lifts are avoided for the most part, but it is still there.  The key is being able to scale the workouts correctly for your current training level (overall fitness and training state/fatigue) and switch to different exercises when needed.  

In other words, be careful, consult your doctor, insert your favorite disclaimer here.

Thanks for the sentiment!  I firmly believe that badass doesn't come from accomplishment, but rather from something inside - our strength lies in our hearts and minds.  It only shows on the outside when we learn and apply that lesson.

I'm going to the the 400/kettlebell workout as soon as it's above freezing outside!

I have to agree with this completely. This is the first non crossfit board Ive ever seen this conversation on without it devolving into some kind of bashing. Personally I have tried about 5 crossfit workouts and determined that it just is not for me.  I am a stickler for form from the belief that in order to keep improving you must prevent injury if at all possible. The technical lifts done against a clock seem to breed bad form and higher injury risk.

That said, I work around a lot of military folks that use crossfit and it does seem to encourage well rounded fitness when the programming is tailored towards them individually. I dont know how well it will prepare you for a tri as I have not really done much crossfitting and have not attempted even a sprint tri yet...I realize it kind of disqualifies me from answering this question and now Im kind of babbling anyway so Ill leave it at just that, my opinion.

CF is to fitness what NASCAR is to motor racing!