You can help ease some of the inflammation by applying an ice pack to your knee at night (no need to "freeze" your knee, just a few minutes "on" and a few "off" to your comfort level), but it will never really heal until you take some solid time off.

I had lingering bicep tendon issues in my left shoulder for several months and it wasn't until I got very sick and was literally out of commission for an entire week that it cleared up. I kept telling myself that a few push ups, pull-ups, etc. here and there wasn't hurting it, but the fact that it wasn't getting better means that I was hurting it.

I had a similar issue. As much as it sucks, time off is the way.

Add ice (RICE method), add massage, subtract movements that irritate it. Often times, tendonitis can be a symptom of something wrong either upstream or downstream of the effected area. So, have a good sports massage therapist do some work on your hips, lower back, quads, hammy, IT, ankles, calves...you get the idea.

Mobility WOD is a good starting place, but it's primarily for stuff you can do yourself. Therefore, you can't get in the nooks and crannies, let alone get the leverage, by yourself.

You need to see a physiotherapist and not ask the advice of people on a Paleo forum.. that is if you want to get better.

You're not going to find a consensus on this issue so you're just going to have to make up your own mind, but in my opinion icing an injury is counterproductive. Icing can feel like it helps because it dulls the pain, and reduction pain typically indicates healing, but in this case that is not true. Inflammation is part of the healing process, not part of the injury, so getting rid of it doesn't make any sense.

Numerous studies involving corticosteroids, which are used to reduce inflammation, have been done on rats. One study gave corticosteroids for a rotator cuff injury for a week, and it took three more weeks for the rats to catch up to the control group. Another study gave rats corticosteroid injections for two weeks, and those rats had significant degeneration compared to the control group.

http://www.jbjs.org/article.aspx?articleid=29189
http://ajs.sagepub.com/content/27/1/2.abstract

Like I said, your not going to find a consensus online (not that consensus are all that meaningful anyway), but in my own research and personal experience it seems that heat and light exercise (whatever weight/movements you can do without pain) is the way to heal tendon injuries.

If you're not taking fish oil, I'd recommend you start, and gradually ramp up the dosage. When I take about 1-2 grams daily all my joint issues disappear.

The other supplement that is phenomenal for joints is Cissus.

I'd also limit any movement that bothers it until it gets better. Give it time to heal. The fish oil will reduce inflammation, which should help your knees and cissus actually eliminated the tendonitis I had in my shoulder.

You should go to a chiropactor and/or a physical therapist for their advice. For example, I had some knee pain and went to a chiropactor who did something to loosen up my leg muscles which helped my knee pain disappear. Sometimes what is needed for a pain to go away is for some part of your body to loosen up--ie mobility. MDs don't really study this at all.

You might also want to get the book "The Sports Medicine Patient Advisor" by Pierre Rouzier. It has various rehab exercises in it. For example, it shows six different exercises for Patellar Tendonitis.

I would suggest the fat-soluble vitamins, as they are essential for connective tissue repair. So this would be Vitamin D3 (5,000iu), Vitamin A (Preformed as retinyl palmitate, 6,000 - 10,000iu), Vitamin K2 (as MK-4, menatetranone, 500mcg), and Vitamin E (as mixed tocopherols and tocotrienol, 50-100mg). You can either supplement these things directly, or get some sunlight, eat some liver, and eat some grass-fed butter.

A note on K2. Japanese have been prescribing this stuff for osteoporosis at dosages of 45mg, without toxic effects, so don't worry about wildly varying dosages.

Also make sure you have a decent balance between calcium and magnesium in your diet, I would say no more than 2:1, calcium to magnesium. You could also look into some of the sulphur supplements like MSM, which gets mixed results.

I think your best bet is to make sure you are getting your fat-soluble, some omega-3's to help reduce the pain, and then taking a break from Crossfit to let it heal. Crossfit isn't exactly easy going and you are only increasing the time your in pain by not letting it heal.