One thing though, the 3X per week that Rip advocates seems a little light for me
I thought the above myself when I first started Rip's program some weeks back. Then I realized my folly after adding in metcon workouts too quickly. My strength gains stagnated and my mood soured. I have since removed all metcon from my program and my numbers have continued to rise. In short, be careful when stacking metcon on Rip's program if strength is your true goal.