Crossfit and I are officially exclusive. We have always had a thing for eachother and were off and on for a long time. Now we are making some changes and giving it a solid go. Nothing is for certain yet but it is going well. The 3 on 1 off is the best schedule I have found yet. Also it is fast so it fits into my busy schedule.
One of the biggest things I have realized is that as with any exercise program you have to have some ownership. Sure well rounded fitness is a great goal but you know your situation, strengths and weaknesses best. If you need to work on strength do a bit more lifting and less running. If you are a bit too heavy do more running and callestenics/ gymnastics stuff. I also came to a realization that deals with one of my biggest reservations about crossfit. Simply if mismannaged it can be too random to the point where you fail to gain in measurable areas. For example if you only run or squat (or any other discrete exercise group) once a month you simply are not going to gain. It doesn't matter how hard the workout is the frequency is just not sufficient. I have taken to tracking when I do certain things in order to ensure things stay on track.
Anyway so far so good.