Long story short, proper form should be high on everyone's list, especially when it comes to moves that could severely injure someone who neglects it, such as CrossFit. Said proper form will only be achieved, if you take the time to learn the form from a great teacher and practice it & you physically are able to perform the move (ROM). Do not be afraid to pull a coach aside and ask them to analyze your moves (Hey Miguel, Hows my Moonwalk!). This is what you pay the coaches for, and they love it! They love making their athletes better.
The Coaches at SUBU have raved over MobilityWOD.com for a long while now and once you spend some time there you can easily understand why. For a science dork like me, I love the nerdy biomechanics talk!! But they are also really good at explaining ideas so that everyone can understand. Take some time to find a couple of stretches/mobility exercises that you can add to your CrossFit warm-up, it will only result in better performance which will make it easier for you to meet your goals.
** If you ever get rips from pull-ups, check out the videos at the end of this post :)
After I wrapped up the gruffins, I made some tea. I made Sleeptime and a strong batch of Chai Tea. I was reading my fave blog Carrotsncake.com and saw that she had prepared for an Iced Chai Tea Latte and it sounded delicious. I brewed two bags of Chai Tea and refrigerated it over night. I added organic, low fat milk and had it with my gruffin.