three times a week. on one rest day, i do a "longish" run - max 5K.
if there were no sprints in the CFIT programming, i will also do a short sprint session one day.
i always have a "completely rest" day one day a week.
After reading and listening to more and more Rob Wolf, I have backed off the 5 and 6 day a week works (e.g. 5 CF and 1 longer cardio day) to about 4 CF with added strength component and MAYBE one light day. Rest is extremely important, and I am seeing better performance on the work days when I rest more. Golf on the off-days is good. Drive the cart right up to the ball and walk as little as possible.
I don't crossfit, but I do HIIT for 20 minutes, 3 times a week.
I used to be a total cardio bunny. Then I did 3 days cardio / 2 days strength. If you would have told me 2 years ago that I would be able to maintain my weight loss and gain strength with such minimal workouts I would have thought you were high. I am thinking of working in a MEBB type program, like the one laid out for "the working man". It's one week MEBB M/W/F and WOD T/Th and then the next week WOD M/W/F and MEBB T/Th. I just like to set new goals and switch stuff up a bit to keep myself interested.
2-3 days a week, depending on what the programming is, with a few "active rest" days (walking, etc) seems to be plenty for me. I've been doing it for about 7 months now with very little workout burnout or injuries save for an easily-recovered tweak here or there that I'd probably get doing any other thing anyway.
Used to do crossfit 5 days a week M-F, then got injured. I'm thinking of doing alternating months, one month crossfit, one month my current routine of HIIT sprints 2x week and resistence training 2x a week.
Love crossfit for the community and fun aspect, but to tell you the truth, you'd achieve optimal health, longevity, and body composition from doing weights + resistence couple days a week with a lot of rest in between.
I do crossfit M through F, 5 days a week. Being its the first of the year, I'm contemplating taking this week off and starting back up next week. Also, trying to decide whether to do Paleo or Zone or Atkins. I have been Crossfit for a year now, have not concentrated on my diet but exercised wholeheartedly, what are your suggestions? (I'm also thinking of maybe just counting calories, have to lose 40 lbs.)