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.

Here's an interesting video talking about the importance of stretching and mobility I saw the other day on San Francisco CrossFit's Blog. It's definitely worth watching, and provides a visual reminder of how important stretching is. As K-Star says, taking care of your tissues is second in importance only to the universal "protect your crotch law".

Being fuzzy will not only hinder your performance, but it can pull you into poor positioning, create weaknesses at the end ranges of motion, and cause extra wear on your joint surfaces. 

Guess what makes you even fuzzier?

Maybe swimming is something you used to do and have thought about getting back into it, or it's relatively new to you. Either way, swimming is a great workout. For someone with injuries it can be a low impact workout. Swimming can be stress relief and allows you to engage your whole body. It can help with flexibility and lengthening of your muscle. I have had a lot of people ask me about swimming or possible looking for a few good workouts, so I wanted to put together a few suggestions and sample workouts.

 [They] say, because crop soil is not what it used to be (major absence of minerals due to over-processing), crops are subsequently lacking their nutrients - namely magnesium. This article will help you understand why magnesium is important for you and how ensuring your magnesium levels are adequate can be good for your health and your workouts.

People ask me all the time what they should do to ensure their training is as effective as possible. These tips will help you ensure your training is as effective as possible, especially if you're working out on your own.

1. Distinguish Skill Training from Strength Training - and use them both effectively.
2. Rethink Your Love of Sexy Met-Cons - and don't settle for supersets of muscular failure.
3. Rethink Your Love of "Fluffy" Exercises - spend your time working out efficiently.
4. Add in Some Bench Press - it'll help your press and your pushups.
5. Add in Some Goat Work - eliminate your weakest links.