You asked 5 basic questions that are answered in the book. They are basic questions that people with experience know how to handle. If you don't know the answer to these questions, you should read...
For anyone seriously considering crossfit, do yourself a favor and go to their message board, find the injury section, and count the cases of rhabdo and SLAP tears. There's a whole host of things you...
Look up Starting Strength. A basic novice program would suit you well, and that book and program is one of them. A lot of your answers to your other questions will be found in that book as well.
...
He won't last very long on SS, but that shouldn't stop him from running it for a few weeks, and then transitioning straight into a similar intermediate program like the Texas Method (or the Starting...
You could also arrange the workouts so it's a 4 workout cycle, but only 3 workouts a week. That would help give you more time to rest. I still think your revisions have too much volume on major lifts...
Your flat bench is miles ahead of your overhead press. I am going to guess there is something wrong with your form on 1 of the 2 exercises. Either you are not touching your chest when you bench, or...