Honestly all of the people talking about "lifting" in this thread should check out this site - Crossfit kicks ass and takes names.... I used to do the splits and heavy lifting days - and this just puts all other workouts to shame. Best shape of my life - bar none.
Follow the mainsite workouts for a month and see how you feel. Then compare your times once you've finished to the times posted by the other athletes.... it's a good time and good fun.