May - work your weakness and dial in your nutrition

We have a big month ahead of us at CrossFit Bondi. I want you all to think of 2 movements which you are going to focus on for this month. 

The first one is going to be your absolute 'goat', one that you don't like doing but one that you know needs improvement. 

The second movement is one that you also want to improve for your own satisfaction. So for every session you attend this month you will spend some time before or after the main workout addressing these 2 movements. So for example if you are chasing a muscle up on the rings you might work on some transitional exercises at the end of a session. If you suck at double unders but want to become proficient you might practice them during the warm up. If you have a strength based goal such as adding 5kg to your 1rep max power clean, you may come in for an extra session in the evening and do some heavy lifting. Whatever your goals are the idea of this month is to 'get better'. If you can't see a light at the end of the tunnel go down and light the damn thing yourself!

Adding to this we are also going to focus on nutrition. I am going to leave this open to you whether you do Zone, Paleo, Primal, Intermittent Fasting etc etc.

Get yourself a diary (either hard-copy or on the computer) and log everything that you put in your mouth - and when. Also log the daily workouts and the 'extras' you are doing to address your target movement goals.

Hit me up with any questions and I can steer you in the right direction for some helpful resources.

In the meantime here are a few to get you started

MOVEMENT:

Many people struggle with certain movements due to a lack of mobility required. 

K-Starr has an excellent daily Mobility WOD. You can search through to find posts that relate to you:

http://www.mobilitywod.com/

Also check out Carl Paoli's site

http://gymnasticswod.com/

NUTRITION:

http://www.zonediet.com/

http://robbwolf.com/

http://www.marksdailyapple.com/

http://whole9life.com/2011/10/whole-30-v5/

http://altmed.creighton.edu/Paleodiet/Foodlist.html

Cheers,

Richard

Richard@CrossFitBondi.com.au

0431 917 471