I do crossfit about 4-5 days a week on top of 3 days of distance running 4-5 miles during the week and a long 1/5 hour+ run on the weekends. I think ideally you would combine more sprinting cardio work with Crossfit b/c the longer steady-state cardio isn't very beneficial for building muscles. However, I find the steady-state cardio to be extremely relaxing and make me less stressed/moody, so that's why I do it.
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This is an answer that I would be interested in learning too. I have been adding the WODs that I am doing to other workouts, primarily cardio. While the WOD does get my hear rate up, I need more calorie burn to reach the results that I am looking for. I intend to get back to the C25K program that I have started 3x! :)
"Rather the pain of discipline, than the pain of regret." - Bob Andrews
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