Number one rule:
Don’t cheat the movement!  Don’t cheat to get a faster time, don’t cheat to lift a heavier weight!

In Class:
I have put together the groups; Big Dawgs, Pack, Puppies for a reason.  The key to CrossFit is functional movements, performed on a variable set rep pattern with intensity.  If the workout of the day involves 21 front squats do not substitute leg extensions and hamstring curls and say you did CrossFit.  You will have missed the point behind functional movement.  Do not take a workout and do it every other day for a month.  You will have missed the point of Variance.

When posting:
1.  Share your successes as well as your failures!
2.  Report your substitutions.  Chair dips are not ring dips.  If you do chair dips report it.  We will be looking for you to be trying bar dips and then ring dips in the future.

Advice:
1.  Big Dawgs, buy a watch.  You cannot track your progress if you do not have one.

Report your times.

Folks this message board is a great way to keep track of your progress.  If I can’t see your times, weigh your substitutions I cannot help you become better. 

Please post your times and substitutions..

For some time it has been the intent on the message board that we minimise the number of active threads in the Crossfit WOD forum. To that end we’re requesting that you always post your workout results to the thread that relates to today’s WOD.

The reason for this is that if there is only one thread active at a time, it makes it much easier for already overworked trainers to monitor how people are progressing and offer suggestions. Having to track through multiple active threads sees them missing posts. We’re already limiting the number of topics active at any one time and we also need to stop people starting new topics.

To facilitate this, the first two posts that start new topics will be moved to the correct thread by the administrators as they appear and reminders will be sent.
The third will just be deleted, and a reminder sent.
A fourth will see your account shut down.

If you’re worried that it will be harder to locate your posts when you want to compare with old workout results, the Search engine is your friend. If you carefully label your post with the workout date and/or description (look at JDG’s posts for an example of what you could do) you should find it quite easy to locate again.
BathMatt posted this excellent advice on how to label your posts here too
http://www.crossfitbrandx.com/index.php/forums/viewreply/79724/

BathMatt - 13 November 2008 06:44 AM

Yeah, post to the thread for the day you do the workout on.  So if you workout on Thursday, no matter which WOD you do, post it to the Thursday thread.

It helps for record keeping to label your posts effectively.  Include the date, the exercises performed, and if it’s a named WOD the name (try to spell it correctly ).
That way you will have an easier time tracking your efforts and will be able to find them using the search option at the top right of the page.

Editted slightly to make the point clearer. Edited portion marked in italics

If you have any questions about how to drive the Search engine, post them here
http://www.crossfitbrandx.com/index.php/forums/viewforum/10/

We’ve got some top level coaches available to us here people, let’s help them make the best use of their time.

As you’d expect, some questions are asked repeatedly and to save the old hands from answering them repeatedly, we’ve put up our own FAQ.
This does not replace the mainsite FAQ (http://www.crossfit.com/cf-info/faq.html) that you should all read, it is intended to extend that and address some questions perhaps unique to the scaled workouts kindly provided by Garddawg and BlueBugofJustice.

The FAQ/Beginners forum is here http://www.crossfitbrandx.com/index.php/forums/viewforum/36/.
Some notes on how it’s intended to work are in the notice at the top here http://www.crossfitbrandx.com/index.php/forums/viewannounce/8414_36/