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Learn how to perform the movement properly and put your ego to the side, it's not worth the potential for an injury.

Cross Fit, the functional fitness movement has been blowing up like crazy, and it doesn't appear to be losing steam. The earning potential for winning athletes has also increased, skyrocketing from $500 to over $250,000.

The Cross Fit Games, which began in 2007, grabbed about 150 spectators, however, in 2011 that number exploded to over 8,000.

And it doesn't slow down in social media either—Cross Fit's Facebook page exeeds 530,000 "fans".

With all this added hype, you get new athletes entering the realm, and with new athletes you get inexperience and increased likelihood of injury.

"If you commit 3 months of 3-4 days per week you’ll know whether Cross Fit is for you or not," he says.

Considering the intensity level of Cross Fit, and as with any training or activity, the body needs sufficient rest to recovery and rebuild."I can never send an athlete home, but overtraining can be extremely detrimental and overlooked," says Lanier.To help those considering exploring the world of Cross Fit, we've asked Will Lanier, CF-L1 trainer and competitive athlete in NYC for the six biggest mistakes he sees new athletes make.Cross Fit is competitive in nature—major lifts and workouts for time would get anyone's adrenaline pumping—but that doesn't come without a risk.Many new athletes in the sport tend to get wrapped up in focusing too much on competing with others rather than learning to pace and challenge themselves first."It's important to take it slowly over the first few weeks to months and let your body acclimate to the intensity of the workouts," says Lanier.