CrossFit Gainesville- School Of Elite Fitness
"Close your eyes and imagine the best version of you possible. That's who you really are, let go of any part of you that doesn't believe it" - C. Assaad
A1. Front Squat x5 reps w/2 second pause in bottom each rep
A2. Plank Hold x30 seconds
rest 60 sec after each set.
B. 3 Rounds for time
21 Wall Ball
15 Lemon Squeezers
9 Jumping Pull Ups
A1. Handstand Shoulder Tap x20
A2. Turkish Get Ups x3 each arm, smooth
20 min AMRAP
2 Muscle Ups
8 KB Swings \[70/53#]
WHAT CAN WE DO ABOUT OUR BLINDSPOTS
Part 3, By: Kathy Rupar:
Our biases are a result of the environment we have been exposed to throughout our lives. If
you've lived in a neighborhood where all the dads stay at home, while moms are busy
professional women who make all financial decisions, then you are very likely to strongly
associate female with a career and male with family. While we had little say in how we were
raised, we do have some control over the images we see and experiences we have as adults.
An easy strategy employed by Dr. Banaji to weaken the results she received from one Implicit
Association Test was to create a screen saver with faces of all different races that she views
every day. This counters the daily exposure of predominantly white male faces she sees at work.
Research has also shown that simply spending a little time on an imagination exercise had the
effect of weakening the bias reported by the Implicit Association Task
(https://implicit.harvard.edu/implicit/takeatest.html). Participants who spent time imagining what
a strong female looks like, what she is capable of doing, and why she is considered strong were
able to significantly reduce the bias reported by their Implicit Association Test results related to
gender roles in the home and office.
A strategy I plan to employ in my classroom this Spring is to include counter stereotypical
examples in the problems I work through with my students (for example, male nurses, female
construction workers, short CEOs, handicapped personal trainers). I'm hoping that this can have
a positive impact on me as well as my students. I hope you will consider similar interventions in
your daily life.
Another encouraging finding is that we can help break stereotypes that others have of the groups
we belong to. I was happy to read that students who take courses from more women faculty
members show a stronger association of female = leader and female = math. I bet the same can
be said for people who meet a friendly CFG member and their perception of CrossFit.
Read previous blogs from this series here.
A. 10 min on, 3 min off x3 sets
A1. Run 200m + 15x Russian KBS
A2. Row 200m + 75x Jump Rope Passes
A3. Single Arm Farmers Walk 100' +10x Burpee
A. 30 Burpees for time, rest 2-3 min
B1. Close Grip Bench Press x8; 30x1
B2. Zercher Lunges x5 each leg
C1. Pendlay Row x8
C2. Single Leg RDL x5 each leg
rest 2-3 min
D. 30 Burpees for time, compare A + D times.
We have an awesome surprise for you to see today! See you in class!
A1. DB Bench Press x8; 30x1
A2. Plank Hold; 30 seconds
A3. KB Walking Lunge x8 steps each leg
B. 3 min on, 1 min off x3 sets;
4x Ring Row
8x Push Ups
12x alternating lunges [total steps]
A. Mobility Session
B. 30 min AMRAP:
rest 1 min;
rest 1 min
Focus is on breathing/pacing. 85% effort across & similar splits would be ideal