Diet? I am near the Zone... getting there day by day. This has required a fundamental chang in the way I eat, while my family continues to plug away at 10,000 bad carbs a day (I am working on the rest of them daily).
Intensity? Yeah, I probably have not been scaling nearly enough, still trying to fight the whole "ego" thing. So many years in ego intensive jobs (Special Forces, LAPD, etc...) it is tough to put behind and just do the right thing. As far as intensity goes, I am on my back to Iraq and/or Afghanistan this summer and I just want to get the most out of everything I do between now and then.
I NEED TO TAKE A MORE LONG TERM APPROACH AND VIEW.
Again, thanks to everyone in the CrossFit world for the great system and community that this is.