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CrossFit Gainesville- School Of Elite Fitness

Health and the Mind-Body Connection

By Nicole Black

The Whole Life Challenge (WLC) finished up recently and you may have participated or have heard about the weekly challenges they encountered.  Some included creating daily “to-do” lists and decluttering (you should see my office!).  There were several weeks, however, focusing on the mind-body connection.  For one week at a time WLC participants placed a daily focus on each of the following practices:  listing at least three things for which they were grateful, smiling at a minimum of three individuals who they would not normally smile at, engaging in at least 10 minutes of mindfulness (e.g, meditation), and the final challenge encouraged the participants to reach out to important people in their lives in a meaningful way.

Why do you suppose WLC participants were encouraged to engage in these practices?  They are good for your health!!  There are numerous studies showing various benefits such as decreased cortisol levels (stress hormone) and anxiety and improved social bonds and motivational drive.  There are also potential medical benefits for individuals who have problems with headaches, sleep, psychological issues and many other areas.  See these two examples of published studies McCraty et al and Bowden et al.

You are part of the CrossFit Gainesville community for the good of your health, so how about giving one of these practices a try for one week?  Just seven days, for your health.   


Tammy Bleeker and other WLC participants


Workout of the Day


Ax4. Hang Power Clean x5, rest 90 sec
Bx3 Sets, high effort [90%]: 12x Russian KBS + 100m Sprint, rest 90 sec
Cx3: 100m Row, rest 90 sec



A. Back Squat 4-5 sets x 5@30x1, working up in weight
rest 2 min

B1. Press 8@20x1, rest 20 seconds
B2. Single Leg Split Squat w/DB x8 each leg, rest 1 min
C. 4 Minute AMRAP, rest 2 min, repeat steady pace

9x Wall ball
7x Toes to Bar
5x Burpee box jump over [24/20"]

2 Minute Holiday Challenge

You may have had the pleasure of encountering a workout with L-sits in the programming. If so, you know that these suckers look easy and are anything but. Typically we do them hanging off a bar, on parallettes or boxes, and some are able to do them on rings or even a rope. But recently I discovered that they can also be trained from the ground – and dare I say this may be more difficult than any of the above.

Below I'm including a video showing proper form as well as some fun progressions. This exercise will not only work your core but also provides quite a test for your shoulders. My goal is to work on these throughout the holiday season and track my progress. Starting tomorrow, I plan on accumulating 2 minutes of work at least four times a week to see what I can accomplish for the New Year. I'd love some company !


Jeff performing a burpee at the WLC finale!


Ax4 sets:
A1. Back Squat x8 @31x1, rest 90 sec-2 min

Bx3 sets:
B1. KB Walking Lunge x6 Steps each leg, rest 30 sec
B2. Seated DB Strict Press x8; 21x1, rest 30 sec

C. 2 min AMRAP, rest 1 min, x3 sets (goal is same rounds each AMRAP, no fall off)
3x Burpee
6x Wall Ball
9x Sit Ups


A.Every 2 min on the minute for 12 minutes
sets of 3 Power Clean, work up in weight

B. 4 Rounds - High Effort - score is total time including rest
7x power clean @67% of A)
sprint 100 meters
rest 2 min after each round

C. 3 Rounds of:
Row 150m
Rest 2 min
Score is total time including rest

“Gobble Gobble”

That is what the turkey said. 

Join us Tuesday, November 25th at 6:00pm for a Thanksgiving WOD.   With the help of Bianca, one of our Professional Coach’s Development Program students, we are putting together a fun family WOD to give thanks to all our members.

Some clues include: teams of 4-5, toilette paper, tire flips, and feathers.

Sign-up so we know how many feathers to get J

Thanksgiving WOD Sign-up

Chris is excited about tire flips!!!



Workout of the Day


A. Row 100m x2; Anaerobic, cyclical- score is average of both; rest 3 min after each
B. Deadlift; Find 3RM at 2020 tempo - in 15 min
C. 1k row for time;


A. Snatch; One rep every 90 seconds for 12 min
Work up in weight -
B. OHS; Find 15 Rep Max 
C. Tabata Sit Ups; Low Score in any 1 round Goal = 12



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