I like Rut's approach, especially as a fellow old guy lifter. My problem is I started a lot later in life than he, so I have a load of catch-up work ahead.
I'm starting to find that mixing in my GPP (as either CF or sprints) has helped me build my strength base.
Of course, if I had half of Josh's energy or strength, I'd rule in the Magic Kingdom. I remember watching him knock out a Fran in the time it would take me to do 10 thrusters. Pretty humbling, to say the least.