I was going to hit it hard for 4 weeks, back off for a week and then go again, but change the exercises slightly. As you say John maybe sub GHR for Back Extensions and subs like weighted dips for bench etc. As Mike says, if Westside are doing those sort of things, they must have some value. I've been looking into Westside a bit lately and may throw in some of their training methods as another cycle. I'm going to do the strength thing for maybe 12 weeks and then get back to CrossFit and see how I go. Obviously my Met Con will be affected, but I find that generally comes easiest for me and it's the strength that holds me back.
Once again, cheers guys.