Know your limits!
This is very important in CrossFit, where the mentality to never stop pushing is ever-present. Know when you need to stop and/or scale back. I’m not talking about wanting to take more rest; rather, the moment before you tear a muscle in your shoulder from over-doing butterfly pull ups, jumping to sloppy form just to get a lift or tear your Achilles from bounding during box jumps. If you feel a sharp or unusual pain, STOP performing the movement and assess the situation. Push as hard as necessary to get your best results, but always play within your limits.
As always, ask your coach as many questions as you can and give them feedback on how you're doing. They are there to make sure you're getting the best fitness results in a safe way.
The kids had a ton of fun at the CrossFit Games, they ran around to get their pictures with as many of the athletes as possible. They didn't get to see all the athletes they wanted but got to meet plenty. They kept missing Jason Khalipa so they left a note with his wife and he was nice enough to stop by in between workouts to see the kids.
5x400m Run/Row 1:1
Front Squat with a 2 second pause at the bottom of each squat before you stand it back up. You should be 80-90% but go based off how you're feeling and coaches judgement on your weight, since we are adding in the pause at the bottom.
20 KB Swings (55/35)
or Strength 2: