Crossfit is exercise for people with ADD.
I respond with BJ Penn
and the hundreds of warfighters using Crossfit. I'm sorry but if we're going to choose an exercise protocol only on the basis of who is using what methods, I'm going with the Force Recon Marines.
T-nation and Christian Thibaudeau are excellent resources, and I used them extensively when I powerlifted, and I got big (not cut b/c my diet sucked but hey that's life). I also gassed out quickly and was severly lacking in the speed department.
There is no "magic protocol" that will allow everyone to bench 400, sprint a mile in 4 minutes, be as flexible as an olympic gymnast, and have killer abs like a CK underwear model. Strong men lift MASSIVE loads and aren't cut at all, same with Olympic lifters. Bodybuilders are muscle bound and have zero flexibility, marathoners have stamina but no strength, it goes on and on. I would venture that the reason most people fail at achieving their body image goals are becuase they have only the goal to "look like daniel craig/the guys from 300". Well if you want to look like a Spartan then eat only 1800 clean calories a day and pay Mark Twight to scream at you for 6 hours a day.
Me, I'd rather be like Josh Everett. He's 5'11", weighs 186lbs and can C&J 330lbs.
The fact is that your training protocol is only 20% of your appearence, 80% of it is diet. Until your diet is zeroed in 100% you will never look as good as you could.