Lifters organize on a whole different level.

Watch—Try Something New for 30 Days, by Matt Cutts from TED Talks. A strict Whole30 is too much for you? Try not drinking alcohol for 30 days. Cut gluten for 30 days. Do something good or get rid of something bad for 30 days and see what happens. The next 30 days are going to happen whether you want them to or not.

Nutrition Challenge Day 4: Last day to sign up! I’m liking all of the people taking the plunge knowing that your fellow CrossFitters are here to support you! It’s easier when you don’t have to go it alone. Remember, the day you start is your day 1. Before photos are due to tomorrow along with $10 buy-ins. You are required to food blog or journal.

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.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
5 x 2
Sets across at 60%
Deadlift

The weight should feel light. Work on perfecting your technique.

Skill
25 minutes

Level 4
5x AFAP
4 Weighted Pull-ups
10 Ring Dips
10 Toes to Bar
15 Step-ups per leg

All other levels NOT AFAP
Break up reps as needed
Level 3
20 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
75 Step-ups R/L

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L