Happy Birthday to the one and only Jon Burklow!! 

Watch—Unbroken-Motivational Video. Because who doesn’t like a motivational video?!

Nutrition Challenge Day 16:  As we mentioned yesterday, your brain may be tempting you to reward yourself with a “treat” for being “good” for so long. (Two weeks on the Whole30 is a real accomplishment!) There is a science-y name for this phenomenon: restraint bias. And we do not want you falling into its trap… so let’s call it out now, shall we?

Restraint bias is the form of self-deception that gets dieters into trouble more than anything else. It goes like this: You’ve worked really hard to stick to your program. You’re feeling better, looking better, all your friends are congratulating you on your restraint, and telling you how impressed they are with your resolve. And you’re feeling pretty darn good about it, too. Which is exactly when you decide your impulse control is sufficient enough to let you relax.

“I’ve done so well, I’ve learned my lessons, I feel great… I can cut this thing short. I’m different now!” You know what happens next… our inflated sense of self-restraint is exactly what causes us to relapse, right back into old habits (and our old waistline).

On average, based on scientific studies and habit research, it takes 66 days to cement a new habit. Some can be learned in as early as 8, others take as long as 8 months to “settle in.” But 16 days is selling yourself, and your results, short. Don’t let restraint bias short-circuit your results! Allow yourself the time you need to really let these new behaviors settle in. (It’s called the Whole30 for a reason!)

Warmup
Jump Rope 3 Minutes

Skill
20-25 minutes
Levels 3/4
20 Muscle-ups*
50 Toes to Bar
75 Step-ups R/L

L3 – kneeling or band assisted muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

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

Conditioning
“Hotness”

Level 4
10 Minutes AMRAP
5 Power Snatch + Overhead Squat (115/85)
10 Push-ups

Level 2/3
10 Minutes E2MOM*
5 Power Snatch + Overhead Squat (level 3 – 95/65, level 2 – 75/45)
10 Push-ups

*you must finish the entire set in under 60 seconds, or lower the weight/scale the push-ups

Level 0/1
10 Minutes AMRAP
5 Swing/Clean/Squat Right
5 Swing/Clean/Squat Left
5 Push-ups