Same here but still lift a little heavy but take more recovery time. Just join a gym and get in a routine.I used to lift heavy, but know after some years, aches and pains, go more for med weight and more reps. I usually follow with a few miles on the treadmill or my prefered eliptical as it's easier on my knees.
Just looked at the crossfit program . It does look like an excellent workout routine.
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