Gardens Crossfit

WOD 130524

by GCF on 05/23/13

Find 1RM Shoulder Press

Then,

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For Time

T2B

Burpee

Hollow Rock

Jumping Lunge

Box Jump (24/20)

"If the wind will not serve, take to the oars." -Latin Proverb

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WOD 130523

by GCF on 05/22/13

For Time:

800m Run

21 FSQ (155/105)

21 Ring Row

400m Run

15 FSQ

15 Ring Row

200m Run

9 FSQ

9 Ring Row

Then,

50 Good Mornings (95/65)

"Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us." -Samuel Smiles

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Reminder to GCF athletes: If you plan to attend Strongman WOD on Tuesday @6:30pm, you MUST sign up before. And if there are no more spots on the list, then you MUST contact Coach Paul to check on availability. Please abide by these rules, otherwise it is not fair to those who do sign up when the class gets crowded from those who are not signed up. We want everyone to enjoy the class, and we know Coach Paul puts on a good one...so please help out! Thank you!

For Time:

15, 12, 9, 6, 3 HPCL (135/95)

30, 24, 18, 12, 6 Hand-release Push-up

Then,

50 Rollouts (Barbell or wheel)

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks." -Johann Gottfried Von Herder

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WOD 130521

by GCF on 05/20/13

For Time:

30 Wall Ball (20/14 - 10ft target)

30 C2B

30 Pistols (Alternating)

30 DB Snatches (Alternating - 70/50)

Then,

100 Sit-ups for time

"The only way of finding the limits of the possible is by going beyond them into the impossible." -Arthur C. Clarke

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WOD 130520

by GCF on 05/19/13

Thank you to everyone who came out to watch and cheer on the GCF Team & Gerry! We are so lucky to have an amazing "gym family" and have the support you all provide. Even through tough circumstances, we will have fun and make the best of any situation. Thank you again for spending your time at the CrossFit Regionals and coming to support GCF! We love you guys! :)

BSQ 7x3 @80-85%

Then,

4x800m Run (:90sec rest)

"Seek the lofty by reading, hearing and seeing great work at some moment every day." -Thornton Wilder

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Class Schedule

by GCF on 05/16/13

Remember: No 6:30pm WOD tonight

(6:30pm Mobility & Open Gym only),

and we are closed Friday & Saturday for REGIONALS!!!

This is a huge event for us, where only 3 Teams out of 30 will get to advance to California.

Come show your GCF support and cheer as loud as you can!

After all, it's in your backyard, and most aren't that lucky to have it so close. :)

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South East Regional Schedule

by GCF on 05/15/13

The schedule/timeline for the South East Regional is listed below. Teams/Individuals get re-seeded after Day 1, so we will not know exactly what time the Team and Gerry will perform until the night before. We will try to keep you updated as much as possible. Please pass along this info to those you know want to attend.

Friday:

Event 1 - Teams: 9:00/9:20/9:40am & Individual Men: 11:30am/11:45/12:00/12:15pm

Event 2/3 - Teams: 1:00/1:25/1:50pm (All 6 ppl) & Individual Men: 4:10/4:30/4:50/5:10pm

Saturday:

Event 4 - Teams: 8:30/9:00/9:30am (All 6 ppl) & Individual Men: 12:45/1:15/1:45/2:15pm

Event 5 - Teams: 3:00/3:15/3:30pm & Individual Men: 5:00/5:12/5:24/5:36pm

Sunday:

Event 6 - Teams: 8:40/9:00/9:20am & Individual Men: 11:20/11:40am/12:00/12:20pm

Event 7 - Teams: 12:55/1:20/1:45pm (All 6 ppl) & Individual Men: 3:15/3:30/3:45/4:30pm (finals)

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WOD 130516

by GCF on 05/15/13

Thursday's 6:30pm WOD will be canceled. Sorry for any inconvenience! Mobility WOD will continue at 6:30pm, and the gym will be open for those looking to do a WOD on their own.

Remember, we are closed FRIDAY & SATURDAY for the CrossFit Games South East Regional! Come out and show your support for the GCF team and Gerry! The event details can be found HERE.

Find 3RM OHSQ

Then,

2 Rounds

100m Farmer Carry

200m Run

100m Lunge

200m Run

"With will one can do anything." -Samuel Smiles

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WOD 130515

by GCF on 05/14/13

10 Minutes Pull-up/Muscle-up Technique/Mobility

Then,

100 Pull-ups for time

OR

30 Muscle-ups for time

Then,

1K Row for time

"Dream big and dare to fail." -Norman Vaughan

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Recipe of the Week!

by GCF on 05/14/13

Sweet Potato and Kale Chicken Patties

What you shall need:

2 green onion, finely chopped

1/2 medium sweet potato, peeled and cut into tiny little cubes. And by tiny, I mean really friggin tiny.

2 1/2 cups kale, finely chopped (leaves only, remove stems)

1 pound ground chicken

1/2 teaspoon sea salt

1 garlic clove, minced

1 teaspoon paprika

1 teaspoon Dijon mustard

1 tablespoon fresh rosemary, finely chopped

1 egg

2 tablespoons coconut flour

What you shall do:

Heat a large skillet over medium high heat with 1 teaspoon coconut oil, ghee, (or bacon grease) add green onions and cook until tender, about 3 to 5 minutes.

Add sweet potatoes and cook for 4 to 5 more minutes, until barely tender. Add kale and cook until wilted, about 2 to 3 minutes. Set aside.

Place meat into a large mixing bowl. Add salt, garlic, paprika, Dijon mustard, rosemary, egg, coconut flour, and sweet potato mix. Mix together with hands until well combined.

Cover with plastic wrap and refrigerate for at least 4 hours or even better overnight.

Divide your chicken mixture into 6 to 7 even patties.

Coat a large non-stick pan with oil of your choice to just coat the bottom (not a lot). Add patties and cook until golden crust forms, about 5 to 6 minutes, then flip to the other side and cook until golden and cooked through.

Recipe taken from multiplydelicious.com

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WOD 130514

by GCF on 05/13/13

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 G2O (135/95)

*25 Double Unders after each round

"If you do not hope, you will not find what is beyond your hopes." -St. Clement of Alexandra

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WOD 130513

by GCF on 05/12/13

Hey GCF! As most of you know THIS WEEKEND is The CrossFit Games REGIONALS! It will run Friday through Sunday @the Palm Beach Convention Center on Okeechobee.

We will be CLOSED FRIDAY & SATURDAY.

We hope to see everyone there! Our GCF team and Gerry will be competing and of course we always do better when you guys are around! Come show the South East our amazing GCF crew!

Women's Tanks are now for sale, Men's coming this week.

We can't wait and hope to make everyone proud!

BSQ 5x10 70-80%

*100m Reverse Sled Drag after each round

Then,

10 Minute AMRAP

10 Weighted Push-ups (45/25)

20 Plate Sit-ups (45/25)

200m Run

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." -Aristotle

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WOD 130510

by GCF on 05/09/13

400m Sprint,

Then Tabata Rounds:

Box Jump (24/20)

Wall Ball (20/16)

Battle Ropes

T2B

Sledgehammer Hits

"You must do the things you think you cannot do." -Eleanor Roosevelt

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WOD 130509

by GCF on 05/08/13

Team WOD (3-4ppl)

400m Farmer Carry

100 Calories on the Rower

150 Barbell Wipers (R/L=1, 95/65)

200 FSQ (same bar)

400m Farmer Carry

*1 person working at a time

"No one can make you feel inferior without your consent." -Eleanor Roosevelt

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WOD 130508

by GCF on 05/07/13

Find Max Deadlift

Then,

7 Minute Ladder

1, 2, 3, 4, 5, 6...

Pull-up

Push-up

Air Squat

"With the new day comes new strength and new thoughts." -Eleanor Roosevelt

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Recipe of the Week!

by GCF on 05/07/13

Kale, Strawberry and Avocado Salad with Lemon Poppy Seed Dressing

Note: There is cheese in here. No you will not die. Just make sure whatever cheese you decide to use, if at all, is legit. Preferably raw or grass fed.

For the salad:

4 cups chopped kale, stems removed
Pinch of sea salt
1 cup sliced strawberries
1 avocado, chopped
1/3 cup sliced almonds
1/4 cup feta or goat cheese

For the Lemon Poppy Seed Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
1/2 teaspoon poppy seeds
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

What You Shall DO:

1. Put the kale in a large bowl. Sprinkle a pinch of sea salt over the kale and massage the leaves with your hands until the leaves are darker in color and tender.

2. Add the strawberries, avocado, almonds, and feta cheese. Toss gently.

3. In a small jar, combine the olive oil, lemon juice, honey, poppy seeds, salt, and pepper. Shake until mixed well.

4. Pour the dressing over the salad and toss to coat. Serve.

Recipe taken from www.twopeasandtheirpod.com

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WOD 130507

by GCF on 05/06/13

10 Minutes TGU

(Alternate R/L)

Then,

15 Minute AMRAP

200m Run

30 Double Unders

10 HSPU

"The future belongs to those who believe in the beauty of their dreams." -Eleanor Roosevelt

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Congrats!

by GCF on 05/06/13

Gardens CrossFit has a new CrossFitter!

Welcome to the world Lucaya (Mango)!

Congrats to Marnie & John, she is gorgeous and will be an amazing little person, and your GCF family is very proud of you. We wish you the best and can't wait to meet her :)

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WOD 130506

by GCF on 05/05/13

BSQ: 5@75%, 4@80%, 3x2@85%, 2x2@90%

Then,

For time:

400m Run

25 Burpees

30 HPCL (135/95)

25 Burpees

400m Run

"Great minds discuss ideas; average minds discuss events; small minds discuss people." -Eleanor Roosevelt

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WOD 130503

by GCF on 05/02/13

MAY Challenge! -

Max Calories on the Rower in 2 Minutes!
(*Rules- Damper can be set anywhere, a GCF Coach must time you, 1 Male & 1 Female winner. Prizes to be announced :)) LET'S GO!!!

Dynamic Push-ups:

RX - 5x15

Int - 3x15

Beg - 5x5

*Use plates based on your fitness level.

Then,

For time:

2, 4, 6, 8, 10, 8, 6, 4, 2

Pull-ups

Push Press (DB/KB 45/25)

Cash-out: 100 Double Unders

"There is nothing worse than a sharp image of a fuzzy concept." -Ansel Adams

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