We are a community of active people and, eventually, something may happen to each of us that will put us out of commission in some way or another for some period of time. It is our reactions to these experiences that matter most. I have seen cancer, tweaked backs, a handful of knee surgeries, sprained ankles, tender shoulders, jaw surgery, heart attack, car accidents, existing wrist problems, torn tendons, strained muscles, tightness, pain, low self-esteem, bulging disks, weight problems, eating disorders, big egos, hip pain, sprained toes, plantar facitis, rhabdo, depression, and more. I have also seen people use CrossFit to re-build and re-shape their lives.
I believe CrossFitters are lucky to be equipped with some terrific tools for recovery. We can use CrossFit to fix almost any human condition and work around the un-fixable. The squat, deadlift and shoulder press are the safest and most effective movements for solving disfunction, and I think it is dangerous not to practice them. Functional movements done at high intensity with variance has proven to be the most effective fitness program out there. Doing CrossFit in a group setting is magical and healing. I know it is easy to get frustrated, overwhelmed, and impatient, especially if you are new or dealing with a limitation of some sort.
My advice is to realize you are going to be doing CrossFit for the rest of your life, so it is perfectly acceptable to slow down a bit, take your time, and continue to learn to move better. Once you think you have mastered the movements, go back to the beginning and learn them all over again, this time paying better attention.
Eight rounds, each for time of:
8 Toes to bar
10 Box jump overs, 24"
12 Kettlebell swings, 2 pood
Alternate with a partner so that each person performs four rounds.