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CrossFit Gainesville- School Of Elite Fitness


I hope that at this point you have taken at least one of the Implicit Association Tests I mentioned in my previous blog (if not: read the blog here or follow this link to the test: https://implicit.harvard.edu/implicit/takeatest.html)

So why is it important for us to be aware of our biases?

The coauthor of Blind Spots: Hidden Biases of Good People, Dr. Banaji, suggests that while they may not come out in an overt way, they do impact our everyday decisions. For example, while we may never say a derogatory word about a member of another group (whether it be ethnic, religion, gender or career based) our biases very often impact whom we choose to help. Whether it be a recommendation at work, which charity we donate money to, or whom a teacher chooses to call on and praise in class. Across millions of people such small but directed acts of kindness can have massive effects. For example, some biases lead to tall males being promoted at work much faster than other colleagues, pit bulls being euthanized much more than other breeds, and girls believing they are poor at science and math.

The message is not to stop helping others, rather to be a little more conscious of what determines whom we choose to help. The Implicit Association Test can help us in that respect by making us aware of which biases are likely to affect our daily choices and thus which ones to be on the look out for.

I’ll offer a few more strategies in my next blog (or you can get the book and beat me to it☺)


Workout of the Day


A. Jump Rope; 3 sets; 1 min max reps, rest 1 min

B. Aerobic Endurance WOD; Mixed Modal
15 min AMRAP; 5x Burpee, 7x Lunges each leg, alternating, 9x Sit Ups, 100m run


Filthy 50
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders




Handstand Walking Skill Clinic

September 16th at 6:00pm

Taught by Stephanie

- Kick up to Handstand on Wall
- 1 Wall Walk (Toes and Nose on Wall)


The Skills Class will cover:

- Proper body positioning in the Handstand
- How to safely bail
- Skill transfer movements like Shoulder Taps & Hand Lifts
- 3 Step Progression to Handstand Walking

Prepare for a fun night upside-down with Steph! By the end you will have all of the tools necessary to stop walking upright and start walking on your hands! :)

IMG 3806

Coach Nick lending a helping hand 


A. Hang Power Clean or Hang Power Snatch;

B. CF "Baseline" for time;
500m row
40x Squats
30x Sit Ups
20x Push Ups
10x Pull Ups

C. Max Plank Hold


A. 800m run for time

B. 1 min Max Rep of each, rest 2-3 min after each set
B1. Muscle Ups
B3. Max Freestanding Handstand Hold
-upscale to max distance handstand walk.

C. Core/isometric Holds, rest a few minutes in between, similar to B.

C1.Max time L-Sit
C2. Max Time FLR on Rings






Consider the following riddle:
A father and his son are in a car accident. The father dies instantly, and the son is taken to the nearest hospital. The doctor comes in and exclaims "I can't operate on this boy."
"Why not?" the nurse asks.
"Because he's my son," the doctor responds.
How is this possible?
If you haven’t heard it before, does the answer come quickly and naturally, or do you struggle for an explanation? If the latter, the cause may be one of your blind spots – a hidden bias you may not be aware of. 
I recently attended a talk by Dr. Mahzarin Banaji based on a recent book by her and Anthony Greenward titled Blind Spots: Hidden biases of Good People. I believe it does a magnificent job of describing the many biases we are susceptible to every day, convincing the reader that she possesses these biases, and providing solutions on how to work on eliminating them.
Harvard University provides several different on-line tests (called Implicit Association Tests) you can take to determine just how, if at all, biased you are against different races, sexes, body sizes, age groups and more. I encourage you to try at least one of these by following the link below. You may learn that you indeed have a slight, moderate or even strong bias against a particular group of people (even though consciously you are quick to deny it). Most people, myself included, do. Apparently I find it slightly easier to associate men with a career and women with the home and family (rather than the other way around). I thought the latter may be true, but was a bit surprised that, as a career oriented woman, I still found it easier to think of a man when presented with career related words. Yet these are the images and experiences that have shaped my life up to this point.
Try this, or another, test yourself: https://implicit.harvard.edu/implicit/takeatest.html (the first page gives you a bit of background and asks for consent, but once you click ‘I wish to proceed’, you are given a set of several tests to choose from)
And stay tuned for my next blog on why we should embrace these blind spots and how to go about it.
By the way, the answer to the riddle is: the doctor is the boy’s mother (or a more modern version: the boy has two fathers).

Workout of the Day

A. Press; In 10 min; Find 1RM Strict Press;

B. Max distance 5 rep broad jump

C. 4 min AMRAP; Max Rep KB Swings

A. One rep every 90 seconds for 12 min; Power Clean to max
working up in weight

B. CP Battery Beep Test;
One rep every 20 seconds until failure at 90% of 1RM Power Clean

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CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
Phone: 352-215-8609.