Be impressed by intensity, not volume. -Greg Glassman

There’s a article on the CrossFit Journal that brings up the issue of volume vs intensity. If you want to read the article is HERE
If you want a Cliff Notes version read below.

In the old days, before CrossFit, you were taught to do your weights then hop on a treadmill, stair climber elliptical and then call it a day. When people first started CrossFit the biggest change was to have to mix your cardio and your lifting in one short intense workout. This is the best prescription to increase your fitness for the person looking to lose weight and build muscle and increase their overall fitness. Hours of low intensity running and hours of weightlifting do not increase your ability to do CrossFit type workouts but CrossFit type workouts can increase your ability to do long low intensity bouts of cardio. It might seem counterintuitive to only spend a hour at the gym but that’s exactly what will give you better fitness and results overall.

If you have a lot of time and want to spend it working out you would be better served doing a few short, intense WODs and working on your skills in between. If you don’t have that kind of time its no excuse to miss a WOD. 10 minutes is all you need to achieve world class fitness. Compare these workouts and tell me which one will reap better results-

3 mile run in 30 minutes

100 burpees in 10 minutes.

I know the answer. One is basically a stroll and the other looks like nightmare. 100 burpees for lack of a better word, sucks and seems more like torture than a workout. But it is way more beneficial to fat loss, cardiovascular endurance, coordination and strength and therefore a better choice for our idea of fitness.

Bottom line is short intense bouts of CrossFit are hard and people have a keen aversion to things that are hard but that’s exactly what you need to do if your goal is increased fitness.