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The key to CrossFit is to know your limits and lift well within them. I don't push myself beyond my limits, even when it means finishing dead last. The people who get hurt are those who come in and try to keep up with competitors. There was a father and son team who both ended up injured this past weekend because they were trying to prove something to each other (clearly some issues there).
I've never RXed a workout and I've been going four-five days a week for four months. That's another thing - the RX weights are geared toward competitors, not the average Joes. If you go in and try to RX right off the bat, you WILL get hurt.
Low weight, slow and steady.
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