I had the best workout the other day! It was the Workout of the Day on Monday, called Tabata Something Else. 32 intervals of 20 seconds each, followed by 10 seconds of rest.
8 intervals of assisted pull-ups, 8 of push-ups, 8 sit-ups, and 8 of body weight squats. I downloaded a song compilation with built-in timing chimes (with songs by Outkast, RATM, the Beastie Boys) so that I didn't have to mess with the clock. I also put an emphasis on form vs. reps.
I didn't ever think that I would associate the word "squat" with "fun", but it was a blast
So I've kept my standard 3 times a week lifting workouts and added in crossfit for now. I've worked out a schedule that gives me 2 rest days from lifting and one complete rest day from lifting and running. In the past 2 weeks I've lost 7 lbs and a couple of inches. I'm sure it's just from increasing my workouts, but I have definitely gained some strength as well. My 5 month plateau is officially broken. Very happy.
jamsk8r, that does make more sense. I think that was what scared me, that I'd lose all of the work I've done on basic lifts. I think gradually I'll gravitate more towards the crossfit workouts, but until I can do them without so many modifications I guess I'm stuck with bench presses
BlueParade, I'm moving to Portland in 2 weeks and they have an amazing crossfit gym with group classes. I can't wait!