Gardens Crossfit

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Gardens CrossFit WOD (Workout of the Day):
Monday – Thursday
3:30-4:30 -MON, WED, FRI
5:30-6:30pm (*except Wednesday Olympic Lifting)

Friday - 


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

CrossFit Kids
Tuesday & Thursday 

Tuesday & Thursday- 2 Weeks (4 Sessions)
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CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 141031

by GCF on 10/30/14

Happy Halloween!
Front Rack Step-ups 5x6 (3R/3L - 20")

Zombie WOD
For time
Run 800m
30 Pull-ups
40 Push-ups
50 ASQ
60 Walking Lunge Steps
Run 400m
*Details in class... muah ah ahhhh!

Recipe of the Week!

by GCF on 10/30/14

Pumpkin Granola!

Spice up your breakfast with this pumpkin granola! It has lots of nutrients and good fats to get your day started right. Give it a shot today! 

What's more is that it's most certainly a better alternative to commercially available cereals full of sugars, preservatives, artificial this and that. 

What You Shall Need:

1 cup almond meal

1½ cup sliced almonds
1½ cup coconut flakes, coarsely chopped
1 cup pumpkin seeds
1 cup pecans, chopped
1 cup dried cranberries
½ cup Medjool dates, coarsely chopped
½ cup coconut oil
2 tbsp maple syrup (optional)
½ cup pumpkin puree
1 tsp pumpkin pie spice
1 tsp cinnamon

What You Shall Do:

1. Preheat oven to 275 F and line a baking sheet with parchment paper. 
2. In a very large bowl, combine coconut flour, almond flour, dates, cranberries, pumpkin seeds, dates and pecans. 
3.In a small bowl, combine the pumpkin, coconut oil, maple syrup, pumpkin pie spice and cinnamon. 
4. Add the wet ingredients and stir until dry ingredients are thoroughly coated.
5. Spread the granola in a thin layer on the baking sheet.
6. Cook for one hour, stirring every 15 minutes.

WOD 141030

by GCF on 10/29/14

Strict Press - 2, 2, 2
Push Press - 2, 2, 2
*Increase weight on each set

7 Minute Ladder
OHSQ (95/65) - 1, 2, 3, 4, 5... 
Double Under - 10, 20, 30, 40, 50...

"Every block of stone has a statue inside it and it is the task of the sculptor to discover it." -Michelangelo

WOD 141029

by GCF on 10/28/14

Happy 3rd Anniversary GCF! 
We are so thankful for all of you who come and work so hard every day to be the best person you can be. We are grateful for everything you do for us, showing your support and encouraging each other. GCF has the best community of people and we cannot thank you enough! Here's to many more amazing years at Gardens CrossFit!
Come help us celebrate on Sat, Nov 8th!
Details on the facebook invite or at the gym.

EMOTM 30 Minutes
Minute 1 - 8 Strict Pull-ups
Minute 2 - 7 UB DL
Minute 3 - 200m Run
*Goal on DL is to find a tough weight you can perform all 7

"When you stop having dreams and ideals--well, you might as well stop altogether." -Marian Anderson

Gardens CrossFit Day 1

WOD 141028

by GCF on 10/27/14

BSQ - 3xME @80%
*Do not go to failure

For time
15, 12, 9 (per arm)
1-Arm DB HPSN 
1-Arm DB S2O 

"The excellence of a gift lies in its appropriateness rather than in its value." -Charles Dudley Warner

WOD 141027

by GCF on 10/26/14

*Increase weight on each set

In 18 minutes, complete the following:
Run 1 Mile
Rest 2 minutes
40 T2B
40 Platform Burpees

"Ever tried. Ever failed. No matter. Try again. Fail again. Fail better." -Samuel Beckett

Are You The Paper Towel Guy?

by GCF on 10/23/14

Let's have a little discussion amongst ourselves. Today's topic?

Paper towels. 

Are you that guy? That paper towel guy?

Don't be the paper towel guy. 

True or False:

1. Paper towels are to be used as personal hygiene products. 
2. Paper towels make a better sweat and body fluid absorber than a gym/beach towel.
3. Three quarters of an entire roll is to be used per kettlebell, to clean it.
4. An entire roll is to be used to wipe down the bar whilst cleaning.

Three or more "Trues" = You are definitely the paper towel guy.
Two =  You might be the paper towel guy
One = We don't hate you. 
None= You're cool.

To learn more about "The Paper Towel Guy", click here

Seriously though, why do some individuals deem it necessary to use rolls and rolls and rolls and rolls and rolls of paper towels to wipe down their barbell, kettlebell, or ab mats when in reality you need one sheet? Maybe two. 

Do you do something similar at home?

It isn't the money issue. It is the waste of resources issue. It is the environmental issue, or should I say impact, by wasting copious amounts of paper product unnecessarily. 

So, what did we learn from this post? Bring your own towel. Wipe up your sweat.  

Here at GCF, we are starting "Bring Your Own Towel Tuesday". (and, Mon, Wed, Thur, Fri, Sat.)

Smiley face emoticon

WOD 141024

by GCF on 10/23/14

***Don't forget, Saturday is Barbells 4 Boobs! 9:30am, everyone is welcome! Come wearing pink!
Click HERE to donate

Floor Press - 10, 7, 5, 3, 10

For time
21, 15, 9
DL (275/185)
Box Jump (30/24)
*From the 2011 & 2013 CrossFit Regionals

"Every cloud has its silver lining but it is sometimes a little difficult to get it to the mint." -Don Marquis

Recipe of the Week!

by GCF on 10/23/14

"Hunter" Stew

Ever hear of blueberries and meat mixed together? 

Well now you have. And may I suggest you try this at some point in time.  

I have a healthy obsession with blueberries. That bright blueish purple hue really gets my hormones pumping. Almost as much as pomegranates. 

In any event this recipe right here proved to me that meat and blueberries can bode well together. 

A stew is one of the best platforms to construct a great Paleo meal and this gem right here has got a plethora of healthy foods being combined. You shall get plenty of protein from all that beef as well as important minerals like iron. If you opt for grass-fed beef- which I most certainly hope you do- then we can add a hefty dose of beneficial fatty acids to the mix. Ya know, the same fatty acids that have proven to be anti-cancerous and also assist in fat burning. We call this CLA, or conjugated linoleic acid which is found in abundance in grass-fed meats, along with many antioxidants including vitamin E. 

I ain't even gonna talk about blueberries 'cause we all know they are some of the most nutritious foods on this planet. Carrots have long been known to be healthy because of their beta carotene content. Onions also add to the nutritional value of this meal. Combine all of these aforementioned ingredients and you got yourself a nutritious and satiating meal. 

What You Shall Need:

2 lbs of cubed beef, preferably grass-fed
2 handfuls of fresh blueberries, preferably organic
2 cups baby carrots, sliced in half lengthwide
Coconut oil for sauteing 
Salt/pepper/oregano/garlic powder
1 sweet onion, sliced thin and halved
Optional: Red wine and/or Worcestershire sauce

What You Shall Do:

1. Heat coconut oil over medium heat. Saute the onions only for about a minute or two then add the ground beef and brown it. 
2. Throw in the seasonings. No specific measurement, just throw them all in to your liking. If you happen to be a garlic freak simply add more. I wouldn't even be mad if you decided to use whole, fresh garlic. 
3. Add a half of a cup of red wine and a splash of Worcestershire sauce. Add enough filtered water so that the meat is mostly covered. 
4. Let all of this "stew" for about 30-40 minutes. Add the blueberries in at the end to let simmer for about 10 minutes. Add about a teaspoon of butter to coat. 

Enjoy your heaping pile of nutrition.

Are You Short On Water?

by GCF on 10/23/14

Captain obvious here, stating "You should probably drink more water."

Click here to see why dehydration is making you sick and fat.

WOD 141023

by GCF on 10/22/14

ME Strict HSPU

For time
Muscle-ups: 1, 2, 3, 4, 5
(Sub Pull-ups: 3, 6, 9, 12, 15)
*100m Farmer Carry after each round 

"The best luck of all is the luck you make for yourself." -Douglas MacArthur

WOD 141022

by GCF on 10/21/14

*Did you see our 3rd Anniversary BBQ will be Nov 8th?! Check the posts below or the facebook site for more details!

In 15 minutes, complete the following:
Run 400m (45/25)
50 Double Unders
Run 400m (45/25)
50 Double Unders
Max PSN in remaining time (135/95)

"There are two ways of spreading light: to be the candle or the mirror that reflects it." -Edith Wharton

GCF 3rd Anniversary BBQ

by GCF on 10/21/14

We cannot believe that it has been 3yrs since GCF opened the doors! We couldn't do it without all of you, and would like to have you and your families out for a BBQ to celebrate. 
We'll have the food, bring what you'd like to drink (this park does not allow alcoholic beverages). 
They have a huge park area for kids, sand volleyball, and more!
More details to come... 

Anchorage Park
603 Anchorage Dr. 
North Palm Beach
(See the facebook invite for more details)

Saturday classes will still meet that morning (8:30am & 10am)

Please RSVP so we know how much food to provide! 

WOD 141021

by GCF on 10/20/14

BSQ - 5@55%, 5@65%, 3@75%, 2@85%, 2@90%, 5@85%

10 Pistols (total)
10 T2B
10 Burpees

"The hardest years in life are those between ten and seventy." -Helen Hayes


by GCF on 10/20/14

Check out our new BAMF
You deserve it buddy, and we're going to miss you. 
Best of luck in NY!

WOD 141020

by GCF on 10/19/14

Every 3 Minutes for 10rds:
1 Bear Complex
200m Run
Rest in remaining time
(Details in class)

"We often have to put up with most from those on whom we most depend." -Baltasar Gracian 

WOD 141017

by GCF on 10/16/14

Back Rack Split SQ - 4x8
*Alternate legs for a total of 8 reps

3rds for time
20 Wall Ball (20/16)
40 Double Unders
Shuttle Run

"The most powerful weapon on earth is the human soul on fire." -Ferdinand Foch

Recipe of the Week!

by GCF on 10/16/14

Have you ever had Mozambique-inspired food?

Well, here ya go. 

This is an African curry that can be done with chicken, shrimp or crab. Heck you can even throw some beef in there. Either way, it's rather simple to make and does not require many ingredients. 

African Stew!

What You Shall Need:

1 tbsp. olive oil
1 onion, finely chopped
2 garlic cloves, peeled and chopped 
1 bay leaf
1 (14.5 ounce) can whole peeled tomatoes, drained
2 tsp curry powder
1/8 tsp salt
1 (2 to 3 pound) whole chicken, bones and skin removed, cut into pieces
1 (14 ounce) can unsweetened coconut milk
1 lemon, juiced

What You Shall Do:

1. Heat oil in a large, heavy skillet over medium heat. Stir in the onion, garlic, and bay leaf. Saute until the onion is just lightly browned. Mix tomatoes, curry, powder, and salt into the skillet. Continue cooking about 5 minutes. Mix in the chicken, and cook 15 to 20 minutes, until no longer pink and juices run clear. 

2. Reduce skillet heat to low. Stirring constantly, gradually blend the coconut milk over a period of about 10 minutes. Mix in lemon juice just before serving. 

Margarine or Butter?

by GCF on 10/16/14

Whose bright idea was it to replace butter (which is rich in the fat-soluble vitamins A, D, E and K and the minerals magnesium, calcium, potassium, phosphorus and selenium, all essential for good health) with factory-made margarine? The latter is made from refined vegetable oils (high in inflammatory Omega-6 fatty acids) which  are neutralized, bleached, filtered and deodorized and turned into a spreadable form by a chemical process called hydrogenation since they are not naturally solid at room temperature. It is also inundated with artificial colors and flavors. If it was made in a factory then chances are it is probably not good for you in the first place. Seriously, this stuff does not go into our bodies and we hope it ain't going into yours!

WOD 141016

by GCF on 10/15/14

Strict Pull-ups: 2, 4, 6, 8, 6, 4, 2
*Alternate with a partner

For time
Run 400m
21 HPCL (135/95)
Run 400m
Run 400m

"He conquers who endures." -Persius

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