So I ditched everything and did the Crossfit "300" workout. Of course, they would never call it that because it would be a trademark infringement or something. Instead, it's 21-18-15-12-9 of four movements (deadlift, hang power clean, front squat, push jerk) using 95#. In the end, a total of 300 reps.
In the end, you feel like shit and your wrists are aching. I wanted to get through it in 20 minutes; then 30 minutes; then hoped for 40. I got 40:39.
Had to switch to back squats on the last two rounds because of wrist pain and I hate using that cross-your-arms-over-your-chest way of holding the bar.
It was my first CF workout in a while and really wasn't that bad. Right now, I think I'd rather do these than the Cosgrove madness. I'm still going to alternate with heavy work for strength. I'm also following the advice of internet guru John Walsh and just stay active; ride my bike to work, play, lift heavy shit for the hell of it, and see how it works out.