We want to officially welcome Jon Burklow to the CFSQ staff! Jon is the permanent Wednesday night instructor. Meet JB: Jon discovered CrossFit in January 2012.  Having been an avid trail-runner, hiker, and mountain biker, Jon was looking for a more complete strength and conditioning program to assist with his various lifetime fitness goals. Since being introduced to CrossFit, Jon has successfully climbed Mount Kilimanjaro (along with some 14ers) in 2013 and has plans for more mountains in the future.  He enjoys competing in the sport of powerlifting, trail running, and general CrossFit competitions.  Jon is a Crossfit Level 1 Trainer and will begin leading the CFSQ Endurance Team. Some of Jon’s recent PRs include:  Powerlifting for Pink – 4th place/165lb class, Rock/Creek River Gorge – 6th in 20-29 class/top 15% overall, Mardi Gras 5k – 3rd Place in 24-29 class/top 2.5% overall, Owls Making Strides – 5th in 20-29 class/top 3.4% overall.

Be sure to join Team CFSQ when registering for the Open. 14.1 will be announced in exactly 6 weeks. For those of you that are new to the CrossFit world, the CrossFit Games are held each year in California. Essentially, they are the Olympics of CrossFit and it all begins with the worldwide Open. Are you ready?

I promised a couple of people a treat a few days ago. Here it is. Yeah, it’s long. But Mikko Salo is my favorite CrossFit athlete. For evidence, see minute 8:38.

Reminder: Instructor training is Sunday at 3:00pm.

Warmup
Dynamic Athletic Movement

3 Sets
10 Down dog push-ups
10 Kettlebell Swings
10 Pull-ups

Strength
3-3-3
Press

5-5-5
Push Press

8-8-8
Power (Push) Jerk

Ascending sets. 25 minutes to get it all done. As you progress to push press and jerk, use at least the same amount of weight as you did on the prior exercise, but try to go heavier when possible.
For example: Press 65/75/85, Push Press 75/85/95, Jerk 80/90/100

Conditioning
8 Minutes AMRAP
10 Wall Ball Shots
2 Suicides (5/10yd)

Whole30 Day 4: We are providing the tools to change your life for the better. If your diet isn’t on point, you are missing the biggest piece of this whole puzzle. Take advantage of us.

We all know what it’s like to ask someone to help keep us from doing something—like, when on the way to the restaurant, you ask your spouse not to let you even look at the dessert menu. But the best known example comes from one of the greatest stories ever told. Odysseus, on his way home from the Trojan War by ship, orders his men to tie him to the mast and stop up their ears so no one goes overboard when hearing the seductively lethal song of the Sirens.

Why are we talking about Odysseus and the Sirens, when we should be talking about you and the Whole30? Because this same technique remains the foremost weapon in your arsenal against temptation.

The science-y term is precommitment: limiting our own choices while we’re safely distant from temptation. Why do we need this? Because of another science-y term called time inconsistency, which says our preferences will change along with our state of desire. It goes like this:

You make reservations for dinner that morning, feeling secure in your Whole30-ness. But by the time 7 PM rolls around, you’re hungry, stressed, and all too ready to break down in the face of dessert-menu temptation. Where did all your earlier resolve go? That’s time inconsistency, my friends.

So how can you use precommitment during your Whole30? Here are a few strategies:

• Keep tempting food and drink out of your house completely. If it’s not there, you can’t indulge.
• Enlist a supportive friend or loved one to hold you to your commitment. Make it fun by betting on your success—if you finish your Whole30, the other has to buy you those new pair of jeans or that new fitness DVD you’ve been eyeing.
• Tell on yourself. Before you open the box of cookies or pour that glass of wine, jump onto the Whole30 forum or call your best friend and announce, “I’m planning to go off the Whole30.” Telling someone will force you to really think about what you’re about to do… and is often all you need to put the cookies down.
• Check yourself into “rehab,” if necessary. During the toughest days when the cravings are the worst, don’t allow yourself to accept dinner or happy hour invitations, and don’t participate in activities that revolve around eating or drinking less healthy food.