mups - I still haven't found anything better:
http://www.crossfit.com/If you have some specific goals, like wanting to run a fast mile, or bench press 300lbs, there are of course specialized routines that will get you there faster than Crossfit. But for the vast majority that don't have any task-oriented goal and just want to be generally stronger/fitter/faster/look better/feel better, Crossfit is the easy, hands-down, tried-and-tested, never-been-bested answer. And it's free. The only reason I don't just say "go to crossfit.com and read" in every post in these threads is because people would just tune it out or write me off as a single-minded fanatic.
Diet - it all depends on your level of commitment, really. You're making progress as it is, so there may be no need to make drastic changes if you're generally happy. Think of it like the defcon nuclear warnings. Willco is at defcon 4, so I'm advocating a hardcore no-simple-carbs, nothing-but-clean-food, balanced macronutrient ratio, calorie controlled diet. In other words, it's time to pull out all the stops. You may not even be at defcon 1, so if I tell you to do the same thing, you'll likely go nuts and say balls to that after a week or two, and maybe end up worse than you were originally.
The same goes for exercise, of course. Crossfit may well be too much. It's too much for me too, a lot of the time! I can tell you how to scale it back to something manageable but it's very hard to do that for someone else without seeing them work out and getting a feel for their capacities. If you continue with what you're doing, and tell me when you plateau, and how you're performing then, I'll have some idea about your capacity and what's safe and effective to prescribe.
(If I sound a bit like a doctor here...I should. No doctor would prescribe a course of treatment over the internet without an awful lot of data. Fitness routines and diet regimes ARE courses of treatment and I don't even have a medical degree! So 1) I have to be careful what I say and 2) people have to be skeptical and think/study for themselves before acting on it) )