Check it out crossfit.com
Workout choice for Bj Penn, Chuck Liddel, Mike Swick etc... I've been doing it for 4 months and I started being able to do 2 pullups at 230. Now I weigh 232 (having lost 10 lbs of fat and put on 12 of lean mass) and can do 14 strict pullups. Also my endurance is off the chart. I stuggled (at the start) to do an 8 minute mile. Now I do intervals with 1:30 1/4 miles, followed by bleacher sprints, pushups, lungs, back to 1/4 miles like its no thing.
Although I'd always played competive sports (including pro rugby in NZ) I got real fat and apathetic for about 2 years. Thats when I found crossfit. Coming from a MCD and lab backround I can appreciate everything they do in terms of changing volume, frequencey, etc...
Anyone who really wants to be in FIGHTING SHAPE. Quit fucking around with anything else other than , training and crossfit. I also do some extra plyos (ala Team quest video) and track intervals (lungs are key in a small heavyweight)