Gardens Crossfit

WOD 130620

by GCF on 06/19/13

Pistol Practice

Find Max Reps in 2 Minutes, alternating legs

Then,

21, 15, 9

Deadlift (Games RX 315/205, 275/185)

Box Jump (30/24)

"Before the throne of the Almighty, man will be judged not by his acts but by his intentions. For God alone reads our hearts." -Mahatma Gandhi

Comments (0)

WOD 130619

by GCF on 06/18/13

Team WOD! (3-4ppl)

Complete the following for time, only 1 person working at a time:

Row 1K

20 Rope Climbs

Row 1K

200 Hand-release Push-ups

Row 1K

"Faith is taking the first step even when you don't see the whole staircase." -Martin Luther King Jr

Comments (0)

WOD 130618

by GCF on 06/17/13

Work Max Handstand Hold or Walk Distance

Then,

4 Rounds - 4 Minutes On/1 Minute Off

*Pick up where you leave off

7 Push Press (115/75)

14 Sit-ups

Shuttle Run

"Believe that life is worth living and your belief will help create the fact." -William James

Comments (0)

WOD 130617

by GCF on 06/16/13

HPSN 5x3 (work speed)

Then,

For time:

21 FSQ (155/105)

100 Double Unders

15 FSQ

50 Double Unders

9 FSQ

25 Double Unders

"In three words I can sum up everything I've learned about life: it goes on." -Robert Frost

Comments (0)

WOD 130614

by GCF on 06/13/13

BSQ w/3sec pause - 5x3 @70-75%

Then,

2 Rounds - 2 Minute AMRAP of each:

Rope Climb

Box Jump (30/24)

HSPU

T2B

"I am thankful for laughter, except when milk comes out of my nose." -Woody Allen

Comments (0)

WOD 130613

by GCF on 06/12/13

10, 8, 6, 4, 2 SN (135/95)

*400m Run or Row after each round

"The talent for being happy is appreciating and liking what you have, instead of what you don't have." -Woody Allen

Comments (0)

Saturday Schedule

by GCF on 06/12/13

This Saturday: NO Oly. WOD at 9am ONLY!

Coach Paul will be kicking your butts, and after that everyone can come to the Fairgrounds to cheer on the GCF teams!

Pass the word along about the time change, thanks :)

Comments (0)

WOD 130612

by GCF on 06/11/13

Deadlift 6x2

(Details in class)

Then,

Tabata:

Pull-up or C2B

Sit-ups

"I am not afraid of death, I just don't want to be there when it happens." -Woody Allen

Comments (0)

WOD 130611

by GCF on 06/10/13

EMOTM 12 Minutes

ODD - 8 Thrusters (115/75)

EVEN - 10 Burpees

Then,

5x200m Sprints

(:30sec rest between)

"There is a thin line that separates laughter and pain, comedy and tragedy, humor and hurt." -Erma Bombeck

Comments (0)

Clash of the Fittest Competition

by GCF on 06/10/13

GCF has 5 teams competing THIS weekend at the Clash of the Fittest Team Competition! It is an all day event on Saturday at the South FL Fairgrounds. Free admission & LOCAL, so come out and cheer them on! Click HERE for details.
*Allison, Christine M, Brian & Chris M
*TMoe, Jesea, Mike Mad, Eric E
*Katie, Angie, Jeremy H, Sean
*Regina, Kallee, Scott W, Mike Mangus
*Miki, Sara, Shane & Ian

Didn't get in on this competition? Check out THIS one! Click the link.
It's in Tampa, and GCF already has people registered! There are divisions for Scaled, RX, Masters & Team. It will be held on Sept 14/15th.

Comments (0)

WOD 130610

by GCF on 06/09/13

"Elizabeth" - PCL style

21, 15, 9

PCL (135/95)

Ring Dip

(12min cap)

Then,

1 Mile run for time

"Life is a tragedy when seen in close-up, but a comedy in long-shot." -Charlie Chaplin

Comments (0)

WOD 130607

by GCF on 06/06/13

1 1/4 FSQ - 5x2 @75-80%

Then,

EMOTM 6 Minutes - 40 Double Unders

*Do as many Hand-release Push-ups as you can in the

remaining time. Score is max HRPU.

400m Farmer Carry immediately after WOD

"I was thinking about how people seem to read the Bible a whole lot more as they get older; then it dawned on me - they're cramming for their final exam." -George Carlin

Comments (0)

WOD 130606

by GCF on 06/05/13

Skill: Deadhang Pull-up & Strict Ring Dip

(Not for time, Beg/Int/Adv reps will differ)

Then,

For time:

50, 40, 30, 20 RKB Swing (53/35)

Shuttle Run after each round

"Inside every cynical person, there is a disappointed idealist." -George Carlin

Comments (0)

WOD 130605

by GCF on 06/04/13

"Partner WOD"

For time:

2 Rounds of each WOD per person, no rest between

1. Partner A Hold Wall Sit while Partner B completes 20 Thrusters (95/65)

2. Partner A Hold Chin-up while Partner B completes 20 T2B

3. Partner A Hold Handstand while Partner B completes 20 HSPU

"Frisbeetarianism is the belief that when you die, your soul goes up on the roof and gets stuck." -George Carlin

Comments (0)

Recipe of the Week!

by GCF on 06/04/13

Red Curry Topped Baked Fish

Marinade for the fish (4 fillets of your choice; preferably a white fish i.e. grouper):

2 tsp. Dijon mustard (read the label- make sure there ain’t no crap in it i.e. high fructose corn syrup)

1 tsp. black pepper

1/2tsp. salt

2 tbs. olive oil, coconut oil or ghee

Curry:

1 onion

4 cloves of garlic, finely chopped/pressed

1” ginger, finely chopped

10 cashews – soaked in water (optional) to remove compounds found in the skin

1 tbs. oil/ghee

2 tsp. cayenne pepper

½ tsp. turmeric

1 tsp. cumin

1 tsp. coriander

1 tsp. honey

1 tsp. salt

1/2c tomatoes – chopped

1/4c organic chicken broth (or water with a dash of salt and pepper)

What to do:

1. Mix the ingredients for the marinade. Rub it on the fish and let it marinade in the refrigerator for at least 30 minutes. I used a ziplock bag for this step.

2. Blend the onion, garlic, ginger and the drained cashews in a food processor. Heat a skillet, add the olive oil/ghee and fry the paste for 2 minutes on a medium to low heat (keep stirring). Add all the other dry ingredients and fry for 5 more minutes (again keep stirring, add a splash of water if it becomes too dry). Lastly add the tomatoes and broth/water and cook for another 5 minutes.

3. Grease a baking tray and put down the 4 fish fillets, top them with a thick layer of the curry and baked them, uncovered, in a preheated oven at 350F for 30 minutes.

Serve with cauliflower rice and/or a tomato-cucumber salad.

*recipe taken from Paleo Palate

Comments (0)

WOD 130604

by GCF on 06/03/13

5 Sets Max Push Press @100% of Shoulder Press

Then,

For time:

50 Pull-ups

Bridge Run

50 BSQ (135/95)

"Some people see things that are and ask, Why? Some people dream of things that never were and ask, Why not? Some people have to go to work and don't have time for all that." -George Carlin

Comments (0)

WOD 130603

by GCF on 06/02/13

JUNE Challenge! Max Calories on the Airdyne for a full Tabata Cycle! Must have a coach present to time you. Prizes awarded to the top Male & Female score! CONGRATS to Chelsea and Justin for winning the May Challenge...prizes coming your way!

5 Sets - Clean Progression

Then,

Find Max PCL

Then,

10 Minute AMRAP

14 DB SN (7R/7L, 70/50)

14 Box Jumps (24/20)

"Just cause you got the monkey off your back doesn't mean the circus has left town." -George Carlin