Carey Kepler (3rd overall) of CrossFit Central sent us how she trains.
I want to wow you and say that I did some crazy 3 a days or did two hour WOD's but I don't have time for all that. I do have to focus and stay focused everyday. I eat well almost all of the time (makes me feel good). I typically get up at 4:25am or 4:55am to train 15 women, and then the day continues with meetings, training others, food, meetings, and then me. I would workout mid morning on a break. I tried to give myself one and a half hours, but it did not always work out that way.
I know one of the biggest advantages to my training is having at least 5 other rock star athletes training with me at the same time. Crystal McReynolds (who took 9th), Jessica Sharrat (on our affilitate team), and Jen Cardella(affiliate team member), as well as two or three other CrossFit Central bad-asses trained at the same time. When you train with a bunch of rock stars you raise your game every time!
I would start my training session with at least 10 minutes on the trigger point system. Then I'd do a warm up Crystal and I created that would include work on our weaknesses. After that, it was the Dot-Com workout and a rush to trigger point post workout. Then on to the next thing.
I would always carry my food from home with me. I made sure to get a post workout shake in or some sweet potatoes post workout. Food was a big area I stayed dialed in on. Oh, and rest. I am a firm believer in rest. Eight hours or more! I admit I wasn't always getting eight, but I definitely worked hard to hit the pillow before 9pm. I would go to bed with my kids, and I still try to keep this schedule.
I like competition. I trained to compete.