from the CrossFit Journal: The Need for Speed. Val Voboril doesn’t play music when she trains. It’s not because the sound bothers the neighbors (She trains at home). “It’s one more thing I have to set up,” Voboril said. Setting up music takes time, and Voboril’s hour of training  is a model of efficiency and focus. Voboril has a lot going on in her life—other than being one of the top CrossFit athletes in the world. She’s a mother, a wife and a full-time fourth-grade teacher. She doesn’t have hours to spend at the gym, so she’s learned how to get the most out of her training sessions.  Most CrossFit athletes don’t aspire to compete in the Games, but many people struggle to balance work, family life and fitness. Similarly, strength sessions can eat up hours, but there are time-efficient ways to get beastly strong, according to Laura Phelps Sweatt, a world-record-holding powerlifter and staff member for the CrossFit Powerlifting Trainer Course. It’s all about efficiency and intensity.

Warmup
Run to Sessions
Hip Mobility Series
10 Down Dog Pushups

Skill
Single Arm Kettlebell Swing
-review 2-hand swing
-supine shoulder mobilization/stabilization
-single arm swing

Conditioning
“Boyband Good Looks”

3 Rounds AFAP
20 Minute Limit
Levels 3/4
400 Yd Run
5 Muscle Ups (L3-kneeling or band assisted)
10 Handstand Push-ups (L3-negatives)

Level 2
400 Yd Run
10 Ring Dips* (20 Box Dips)
10 Pull-ups
30 Second Handstand Hold

Level 0/1
400 Yd Run
20 Box Dips
20 Ring Rows*
30 Second Down Dog

*As always, higher level members have priority access to equipment, so make the rings available for people doing assisted muscle ups or dips if you are doing ring rows.