Pat Barber finished 8th in the Games this year. Check out this interview. Here’s part:
What’s the best advice you give to beginners in CrossFit?
Virtuosity and movement. Learn how to move well and then learn how to move well fast. Don’t learn how to move fast, learn how to move well. Far too often an athlete has great capacity in terms of their ability to go, but they will be hindered by their inability to move.
Get a good coach and work basic step by basic step as you can have really fast gains as long as you don’t go off on a focus driven tangent.
So find a good coach, learn the virtuosity and be patient.