Max has been asking to do this workout again for a long time. Since he’s leaving for UVM tonight, I wanted to send him off with a little something to remember CFSQ by. U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Warmup
Jump Rope 3 minutes

3 Sets
Hip Mobility Series
5 Down dog Push-ups

Conditioning
“Morrison”
50-40-30-20-10
Wall Ball Shots (20#/14#)
Box Jumps (24″/20″)
Kettlebell Swings (24k/16k)

Scale reps, height, load as necessary. Newer members should substitute step ups for at least half of the box jumps.

Paleo Challenge Day 4:

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.