Hi again. Forgot another great site with plenty of ideas for you to throw around. CF is great, especially for the cardio type moves, but I've found them a little lacking (although you have it covered nicely) in the all out strength type of stuff. At http://www.mikesgym.org
you will find that he has a collection of various WODs (workout of the day) set up that are probably closer geared to what you are looking for than CF. He also posts an Oly lifting daily schedule for his lifters. Good source of ideas for you, as is crossfit North Carolina. (you can get the link from the CF home page). Good training.