I never understood that crossfit stuff but I guess it is good for staving off boredom.
On a side note:
I was going over old log books yesterday after working out and I noticed something that I had forgotten.
Some of the best gains I had was doing a modified HIT regime.
2-3 sets of pyramiding as warm ups, 1 working set to failure, drop weight by 10% and another set to failure.
( not failure on Squats and DL's of course, for obvious reasons).
I was squatting 385 for 5 reps.
DL's 405 for 5 reps
Dips with 120lbs for 5 reps
At a BW of 172lbs.
Psalms 144:1
Praise be my Lord my Rock,
He trains my hands for war, my fingers for battle !