Gardens Crossfit

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Gardens CrossFit WOD (Workout of the Day):
Monday – Thursday
6:00-7:00am 
7:00-8:00am
9:00-10:00am
10:00-11:00am
12:00-1:00pm
3:30-4:30 -MON, WED, FRI
4:30-5:30pm
5:30-6:30pm (*except Wednesday Olympic Lifting)
6:30-7:30pm

Friday - 
6:00-7:00am 
7:00-8:00am
9:00-10:00am
10:00-11:00am
12:00-1:00pm
3:30-4:30pm
4:30-5:30pm
5:30-6:30pm

Saturday 
10:00-11:00am

Olympic Weightlifting
Wednesdays @5:30pm
Saturdays @8:30am

CrossFit Kids
Tuesday & Thursday 
3:45-4:30pm

Foundations
Tuesday & Thursday- 2 Weeks (4 Sessions)
7:30-8:30pm
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Schedule
561-630-3118
CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 140822

by GCF on 08/21/14

Good luck this weekend (Friday) to Coach Nick, Kourtney & Missy, competing at Crush Games at the BB&T center!!!

BSQ 3x10 @70-80%

Then,
For time:
21, 15, 9 Thruster (95/65)
50 Double Unders after every round

"How beautiful it is to excel, and the goodness of giving from your heart." -Robert Mondavi


WOD 140821

by GCF on 08/20/14

2 Minutes Max Rope Climbs 
(Bring your socks!)

Then,
Tabata (8rds :20/:10)
Box Jumps (24/20)
Ring Push-ups
T2B

"I must govern the clock, not be governed by it." -Golda Meir


BAMF

by GCF on 08/20/14

Adding to the list of amazing people, here is our newest BAMF

We are so proud of each and every one of the people in this gym, and it's tough to nominate someone...since everyone deserves it. However, this little kiddo has had one of the biggest impacts on us, and herself and we couldn't be happier for her. She definitely deserves the title BAMF...
and Squab

WOD 140820

by GCF on 08/19/14

Wompin'
Team WOD (2-4ppl)
3rds for time
Row 1200m 
36 Reverse Front Rack Lunge Steps (95/65)
400m Farmer Carry (60+/40+)
*Only 1 teammate working at a time

"Never pick a fight with an ugly person, they've got nothing to lose." -Robin Williams


WOD 140819

by GCF on 08/18/14

It's Squab's last day! You have no idea how much we will miss you & what a presence you have brought to GCF. We wish you nothing but success at FSU and know you'll achieve great things. We're already looking forward to your first break to come home and visit! Love you kiddo!

EMOTM 10
2 SN

Then,
"Helen"
3rds for time
Run 400m
21 AKB Swings (53/35)
12 Pull-ups

"I'm sorry, if you were right, I'd agree with you." -Robin Williams


WOD 140818

by GCF on 08/17/14

Good Luck Gerry Raymond! GCF will miss you! It was great to have you at GCF, do great things in Pittsburgh.
20rep FSQ (Week 4)
*Add 5-10lbs or 5% from last week

Then,
3rds for time
Run 200m
12 HPCL (135/95)
15 Burpees Over the Bar

"No matter what people tell you, words and ideas can change the world." -Robin Williams


Congrats!

by GCF on 08/15/14

Congrats to our very own Kourtney and Sam! They are getting married Saturday! We wish you nothing but happiness, love and an amazing life together! Have a fantastic day and enjoy every minute! We are so happy for you!


WOD 140815

by GCF on 08/14/14

BSQ - 8@60%, 6@70%, 4@80%, 6@75%, 8@65%
*Perform Max Effort set of Strict Pull-ups immediately after each set of BSQ

Then,
2rds for time:
30 Wall Ball (20/16)
30 Box Jump (24/20)
60 Double Unders

"If you haven't seen your wife smile at a traffic cop, you haven't seen her smile her prettiest." -Kin Hubbard



WOD 140814

by GCF on 08/13/14

PP 6x3

Then,
"Diane"
21, 15, 9
DL (225/155)
HSPU

"Let no one who loves be unhappy, even love unreturned has its rainbow." -James M. Barrie


WOD 140813

by GCF on 08/12/14

Wednesday Wompin'
3rds for time:
Run 1200m
Row 750m
5 Rope Climbs

"He who is not courageous enough to take risks will accomplish nothing in life." -Muhammad Ali


WOD 140812

by GCF on 08/11/14

AMRAP 3
3 PSN (95/65)
4 Pull-ups (Sub C2B)
:90sec rest

AMRAP 3
5 Thrusters (95/65)
7 V-Ups
:90sec rest

AMRAP 3
3 SDLHP (95/65)
4 Ring Dips (Sub Muscle-up)
:90sec rest

AMRAP 3
5 Floor Press (95/65)
7 T2B
:90sec rest

AMRAP 3
3 CL (95/65)
4 Push-ups

"Everyone here has the sense that right now is one of those moments when we are influencing the future." -Steve Jobs


WOD 140811

by GCF on 08/10/14

20rep FSQ (Week 3)
*Add 5-10lbs or 5%

Then,
For time:
20, 15, 10, 5 - Burpees
*Shuttle Run after each round

"Everything that irritates us about others can lead us to an understanding of ourselves." -Carl Jung


WOD 140808

by GCF on 08/07/14

BSQ EMOTM @40%-80%
Then, every 2mins @80-85%+
(Details in class)

Then,
For time:
50 Wall Ball (20/16)
40 DL (135/95)
30 Push-ups
20 HPCL (same bar)

"If the world seems cold to you, kindle fires to warm it." -Lucy Larcom


(Another) Recipe of the Week, Revisited

by GCF on 08/07/14

Moroccan Stew



Wanted to revisit this recipe simply because I came across something that made me think of Morocco. And when I think of Morocco I think of my trip there, years ago. And I also think of lamb.

Ya either don't care for it or love it. Some people refer to it as gamy or gamey (sp.?  I think the spelling can go either way when referencing meat), similar to the description of venison and/or duck. I don't even know what gamey even means, or how to describe the taste. 

Anyways I love lamb. Lamb shoulders, shanks, legs, grounded...give me it all. Minted lamb burgers with a lemon cucumber yogurt sauce. Forget it. Game over. 

There are many variations to Moroccan Stew. Anytime I see/think about the word Morocco it makes me think of the time I visited the country and this:


Goats. In a tree. Yes, this is real. Perhaps you have seen this on the internet with claims that it is fake or photoshopped. I saw it with my own eyes. I took this pic with my cellphone. I even petted the baby goats off to the side, not pictured here.

Goat, lamb...same thing. They are all cute. Though still edible. 

The following recipe although super delicious is a bit time consuming. A little longer than the typical recipes we post but nonetheless doable. 

What You Shall Need:
1 tsp. sea salt
1/2 tsp. cinnamon
2 lbs. lamb stew meat
2 tbsp cooking fat-coconut oil, butter, ghee, olive oil
1 onion, finely chopped
4 garlic cloves, finely diced
2 inch piece of fresh ginger, finely minced
2 tbsp. fresh rosemary, finely chopped
1 tbsp apple-cider vinegar
1/2 cup beef broth
1/4 cup filtered H20
2 small blood oranges, zest reserved and juiced. Save the juice!
4 cups carrots, chopped
4 dates, minced
1 tsp. orange zest
1/4 cup fresh cilantro, finely chopped

What You Shall Do:
1. In a small bowl combine the cinnamon and sea salt, and use to coat the lamb.
2. Heat the solid fat in pot, over medium heat. When ready brown the meat (2-3 minutes). Remove the meat and set aside. Add the onion and cook for about 3 minutes, stirring. Next add the garlic, ginger, rosemary, and cook another couple of minutes, until your house begins to smell ridiculously amazing. 
3. Add the apple cider vinegar, beef broth,water, lamb, dates, carrot and blood orange juice (the juice portion!!)  to the pot and bring to a boil. Turn down to a simmer, cover, and cook for about 1 hour and 30 minutes. Be sure to check that the lamb and veggies are tender.
4. Stir in the orange zest. Garnish with cilantro. 

WOD 140807

by GCF on 08/06/14

AMRAP 10
20 Burpees
2 Rope Climbs

Then,
Team Relay 10mins
100m Farmer Carry

"Ah, summer, what power you have to make us suffer and like it." -Russell Baker


WOD 140806

by GCF on 08/05/14

Wednesday Wompin'
With a running clock,
"Annie"
50, 40, 30, 20, 10
Double Unders
Sit-ups

At 12:00mins
7rds of -
100' Prowler Push (4/3)
7 Box Jumps (24/20)
10 S2O (115/75)

"Love involves a peculiar unfathomable combination of understanding and misunderstanding." -Diane Arbus


Recipe of the Week

by GCF on 08/05/14

Here is something that we have not posted in quite some time.......soup. 

This is pretty darn quick-n-easy to make. For the mushrooms I used typical button mushrooms but next time I will tinker with some exotic 'shrooms. Just not the ones that grow on that there cow dung. 



Feel free to serve this alongside some protein of your choice such as a scrumptious wild-caught filet of blackened grouper.

What You Shall Need
  • 2 avocados, peeled and pitted
  • juice of 1/2 grapefruit
  • 1 clove garlic
  • 2 cups hot water
  • 1 Tbs coconut oil
  • 1 cup mushrooms, sliced
  • 1 red sweet pepper, diced
  • 1/4 small yellow onion, finely minced
  • 2 tomatoes, diced
  • 3-4 sprigs fresh basil
What You Shall Do:

  1. In a food processor blend avocado, grapefruit juice, garlic and hot water. Set aside.
  2. Meanwhile, heat a medium pan over medium-high heat. Add coconut oil.
  3. Saute mushrooms, sweet pepper, onion, tomato, and basil until they just begin to soften.
  4. Add avocado mixture and heat through.
Recipe adapted from paleoplan

WOD 140805

by GCF on 08/04/14

EMOTM 14
Odd - 1 CL Pull + 2 HCL
Even - Max Strict Pull-ups

Then,
4rds for time
400m Run
12 T2B

"When a person is down in the world, an ounce of help is better than a pound of preaching." -Edward G. Bulwer-Lytton


WOD 140804

by GCF on 08/03/14

Great job this weekend to everyone who competed at the 
War On Wall St! 

20rep FSQ (Week 2)
Increase by 5-10lbs or 5%

Then,
4rds - :60sec ON/:30sec OFF
Strict HSPU
Hollow Rocks
H2H Swings (53/35)

"You make mistakes. Mistakes don't make you." -Maxwell Maltz


WOD 140801

by GCF on 07/31/14

Congrats Kellie Martinez for winning the July Challenge!

Max distance Prowler Push in 3mins (4/3 plates)

Then,
For time
Run 800m
40 Double KB Swings (53/35)
Run 800m

"Art is not what you see, but what you make others see." -Edgar Degas


"Physical strength is the most important thing in life. This is true whether we want it to be or not.."
- Coach Rip