elementcrossfit.com

1. The shorter the workout the longer the warm up and vice versa. You should warm up significantly longer for a 5-minute effort than you should for a 35-minute one.
2. You can PR consistantly for your first year in the gym as long as you are consistant with your training and you don't eat like a moron. After that some form of periodization works best.
3. Eating Real Food (unweighed and unmeasured) works best after you've struggled with figuring out "The Zone" and "Blocks" only because you now have the ability to eyeball food amounts.
4. Eating Real Food in reasonable quantities is much simpler and will lead to better performance than starving yourself will. On the other hand, don't ask why you're not losing weight if you're eating 3 cups of almonds a day.
5. It all starts with breakfast. If you refuse to start eating breakfast, or skip meals because you 'feel full', you're in trouble.
6. There is no such thing as a 'Paleo Dessert'. Paleolithic man didn't have agave nectar, or vanilla extract.  Just call them low-carb desserts and stop lying to yourself.
7. If you have dreams of competing in CrossFit, regularly scale up your workouts, whether with weight or with difficulty. Do some workouts with strict pullups instead of kipping ones, add weight to your deadlifts, and sprint your runs instead of jogging them.
8. Always train hard, but don't stay redlined in 6th gear everyday, you'll wear yourself out.
9. If you're not a runner and want to get better at running, you've got to run more. Learning how to pace is something that can only be gained with experience.
10. If your grip has ever been a limiting factor, train your grip more often. Pick up odd objects, hold heavy barbells, etc.
11. You need technique and strength work more than you'd like to admit. 
12. Don't cherry pick your workouts. Regardless of what cool workout you saw on a website or in a video somewhere, following a solid stream of programming is the best way to make progress. Constantly varied is the key. Random is NOT.

Results Overall - Unsorted

Event #3 - Deads, HSPU, KB

Event #2 - Clean-to-Thruster Ladder