Little bodyweight workout on the rest day...
50 squat, 15 pushup, 30 jumping jacks, 30 burpees, 15 squats, 120 jumping jacks. 8:53

What a motherlode of information on this debate all in one place!  A Herculean task well done.  I'll refer to this post often.  Thanks very much to those who went to the effort to put it together.

Cheers Derek and Gregory for the replies and it totally makes sense, I understand CrossFit is kind of designed to keep your body guessing by mixing it up. I have obviously mistook what the article was getting at with stating “theoretical”. Thanks for the guidance and will crack on with the workouts. Thank again. 

Hi Aaron - Not sure I completely understand your question but might be able to add some help. 

CrossFit is Constantly Varied Functional movements executed at high intensity. 

Those modalities of M,G,W are mixed together in constantly varied combinations, with a goal of making you stronger and faster, and overall fitter across the broadest range of potential stimulus. what you find is that there is not a set pattern for how they are combined. We want you to get really good at moving light, medium and heavy weight, moving your body weight in all types of gymnastic movements, completing short medium and long workouts, workouts with repetitions from 1 rep all the way up to hundreds. by varying what we do each day you avoid biasing towards just one area, and build a broad fitness that lends itself well to doing any and all potential tasks.

working out 3 days on and one day off allows for you to work hard each day and then still have the ability to let your body recover providing for you to continue to make progress long term. I hope some of this is helpful, let me know if you have more pointed questions or if there is a specific piece that is most confusing to you. 

Cheers,
Greg

Backlash over what appears to be scientific reasoning based on data from research. If the detractors wanted to argue against this study, why not cite other studies or argue against it in a scientific manner. It seems they are just trying to hush a conversation that is coming out of actual research. Stemming the flow of discourse or information seems to be a path we should not be going down. I get that not everyone has to agree with the information, but if you take issue with it, base that on data or do your own research. Thats what I find most frustrating about this, just that the detractors want this paper arbitrarily retracted just because they don't like what it says. Not liking the truth doesn't change what the data says. 

Hi all. New to CrossFit this year and have been doing a little research into programming etc. I read an article that explained this wed pages way of programming. It states M, G, W (metabolic/cardio - gymnastics/body weight - Weightlifting/olympic lifts)
workouts in a three days on one day off rotation and the M, G, W workouts being mixed to combine different disciplines. It seems to me that from the picture in the article, the workouts that get posted every day don’t seem to match what the picture from the CrossFit article states. Any help or further information with this would be much appreciated as I’m a bit confused.