To really make improvements and train effectively, I believe that goal-oriented training is essential. Being goal oriented means that that each workout you do in class or alone, regardless of what activities you are doing, you will approach that workout in a way that will help you reach your goals. For instance if one of my goals is to improve my gymnastics, when i have gymnastics movements in workouts, I will make that part of the workout my focus even if the other part of the workout suffersor I get a slower WOD time. After all we are here to get better, not have the fastest WOD time. So , have clear goals in mind, and each day set a smaller goal for each workout geared toward over all improvement and reaching that main goal.