I was going through my morning blogs and I came across this great post from orange coast crossfit
Not everyone makes it on Broadway. Not eveyone makes it past Navy SEAL training. Not everyone makes it to the Majors. Not everyone runs there own business. Not everyone can put themselves through the shear physical and mental anguish that we CrossFitters experience on a daily basis. There are barriers to get whats worth getting in life and none of them are usually very easy. Getting in really good shape is hard. That’s why hardly anyone is.
You will have your knicks and bruises and aches and pains. You will need to listen to your body and know when to push and when to back off. The most important thing however is to know that this is a ultra marathon and not a sprint. Most of you have been CrossFitting for less than six months. Many of you less than that. Expect too much too soon from your body and you are setting up for a crash and burn. Ramp up the weight slowly, work on getting the full range of motion, and hammer your technique. Remember that you are better than yesterday and half as good as tommorow. You will be Machines each and every one of you in a very short time. Be patient.
20 push press/jerk (95#/75#)
8 deadlifts 135#
16 ring dips
20 push ups