Alrighty. So as I said, I personally believe it's the best method Ive ever used. I dont go to an actual Crossfit gym as my gym has most of whats needed (I lack a rope for climbing and medicine balls, but I obviously have a bench, squat rack, kettle balls, etc). A lot of people go by the
main page WOD but I tend to follow my own schedule and come up with a few of my own. I do this because I tend to incorporate sprints in 3 out of my 4 weekly workouts. Every once and a while I'll do a Fran, Angie, or Linda...but I figure as long as Im incorporating bench, squats, deads, cleans (power and/or hang), pullups, thrusters, etc Ill be fine coming up with my own workouts.
A few examples would be:
21 - 15 - 9 reps of:
225 deadlift
50 lb kettle ball swing
Run 400m between each round
or
5 rounds of as many reps as possible:
Bodyweight bench
Pullups
800m run between each round
So on and so forth. I basically like to make sure almost every workout has a metcon element to it as I want to make sure I keep my bodyfat low.
Ive been doing this for about a year now, and Ive put on about 8-10 pounds while keeping my bodyfat at around 7-8%. My strength has gone up more than it has in a while. Keep in mind this was after hitting a plateau and trying things like Madcow, HST, etc.
I also follow a paleo diet relatively strictly (I eat a good amount of sweet potatoes along with my fruits and veggies).