From Pat Sherwood, Navy Seal and Crossfit "OG" who knows, as tough and fit as he is, that he isn't one of the elite we see at the Crossfit Games:
"More and more people are training with increased loading and volume as if they're Rich Froning and going to the Games. But most are neither. Most need to be fit for life. If this potentially unnecessary manner of training leads to an injury we may hear, "I got hurt doing Crossfit." What we should hear is, "I got hurt making poor decisions."
We stress safe and effective form everyday and although we do our best to guide people, it is ultimately the athlete's responsibility to listen to their body when choosing how much load & volume and which movements they can handle. We have been stressing the importance of scaling workouts and that the goal of a workout should not be whether or not you click the "RX" button on the screen. We're here to get fit, stay fit, be better than we were yesterday, prepare for the unknown and for the unknowable.
A) 30 burpee pull-ups
B) 5 rounds for time:
- 500m row
- 400m run
- 2 min rest