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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

The 3-Step Process to Turn a Bad Habit Good

Step 1 – First identify the cue that is triggering the routine – this may be anything from a location, a time of day, an emotional state, the presence of certain other people, or an immediately preceding action. You might consider keeping a food journal to help you pinpoint this information.

Step 2 – Second, identify the reward that the routine (habit) is bringing you. This can be tricky, as the reward is sometimes masked among other things. For instance, a man might go to the cafeteria every day at 3pm and order a cookie. The assumption is that he does it for a burst of sugary goodness. However, that is not actually the case. As it turns out, the reward is really the companionship of the colleagues that he runs into when he goes to the cafeteria. Really think about what it is you’re getting out of your habit. Or to put it in other words, what are you looking for by completing your routine?

Step 3 – Once you have identified the cue that triggers your habit, and the reward that it brings, it is time to come up with a plan to replace your current habit with a new one. In the case above, the man found that the reward for going down to the cafeteria at 3:00 was social companionship, so he replaced the act of buying the cookie with simply searching out a friend in the office to chat with for a bit. The cue and reward stayed the same, but he changed his routine. Seems easy, right? Hopefully, you nail it the first time but you might need to do some trial and error to figure out the new habit that is going to stick.


Warm-up (No Measure)


Air squats

Mount. Climbers

Toe touch and high reach stretch

Jumping Jacks


Metcon (Time)

4 Rounds for time

25 GHD back extensions

5 Pull-ups

25 GHD back extensions

10 cal row

25 GHD back extensions

15 TTB
The first person starts at the GHD Back Ext., the next athlete doesn’t start until the one in front of them finishes the movements that they’re on. Continue on around until everyone finishes 4 rounds!