lol i wasnt on for 3 months and i see like 3 pages of new stuff everywhere.. damn im behind xD
anyways, for 2 months now, i've been doing crossfit mostly. i do martial arts alot too. so if u want explosive power and strenght i highly recommend it. for example i compete in mma 72-kilo but i kick for 85~.. punching power gets better 2.
we also do alot of slow strenght orientated deadlifts, squats.. tire turning car pulling and stuff.. and i went from 65kilo to 75 ripped ones.. then again ive been pushing myself as never before.
your numbers will go up and you will be well equipped for anything.. i was sceptic at first about the kipping pullups.. then again i went from 12 pullups, deadhang, to about 25. and kipping ones get ALOT harder on higher reps. no injuries to date, which is a big plus if u ask me. especially if u do it till u drop down and almost die from exhaustion sometimes with aches around all your body.
the only downside is the price.. i myself have a cheaper deal because i've known the coach for a while, but generaly its about 80-100€ per month for 5 days a week. which is alot.