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 140930

by GCF on 09/29/14

EMOTM 5 Minutes:
1 FSQ - @55%, 65%, 70%, 75%, 80%
Every 2 Minutes for 5 Minutes:
1 FSQ - @85%, 90%, 90-95%, 95%+, 95%+

Then,
For time:
21, 15, 9
OHSQ (95/65)
T2B

"Any truth is better than indefinite doubt." -Arthur Conan Doyle



WOD 140929

by GCF on 09/28/14

Congrats to Coach Nick, Jason R & Macayla on their 2nd place finish at the First Responder Challenge this past Saturday! 

EMOTM 14
1 SN Pull + 1 HPSN
(Increase weight each round only if technique is good)

Then,
For time
15, 12, 9, 6, 3
Push Press (115/75)
Box Jump (24/20)

"Excuses change nothing, but make everyone feel better." -Mason Cooley


WOD 140926

by GCF on 09/25/14

Best of luck this Saturday to the GCF teams competing at the First Responder Challenge in Delray! Come out to watch and support for a great cause as well, Place of Hope! 
Competing: Coach Nick, Jason R, Macayla, Brig, 
Jessica B, Angie, Anthony, 
Christine, Luis & J! Kick some butt guys!

FSQ (tempo, details in class) 5x3 @60-70%

Then,
For time 
(7min cap)
30 Burpee Muscle-ups
(modifications in class)

"A man of genius has a right to any mode of expression." -Ezra Pound 


Gymnastics Clinic Part 1 - Kipping

by GCF on 09/25/14

Fran got you down? 
Looking to make that kipping pull-up more efficient? 
Want to get that pull-up?!
Check out our Gymnastics Clinic Part 1 - Kipping. 
Click HERE for more details.

Saturday, October 4th @11am
Please RSVP with a coach.

WOD 140925

by GCF on 09/24/14

10mins Handstand Hold/Walk practice

Then,
AMRAP 3mins:
400m Run
Max DL (225/155)
Rest 2mins

AMRAP 5mins:
800m Run
Max PCL (165/115)
Rest 2mins

AMRAP 3mins:
400m Run
Max HPCL (135/95) 

"Hope is a talent like any other." -Storm Jameson


WOD 140924

by GCF on 09/23/14

Wompin'
"Fran"
For time
21, 15, 9
Thruster (95/65)
Pull-up

Then,
3x400m Run 
(1min rest betw)

"How blessings brighten as they take their flight." -Edward Young


WOD 140923

by GCF on 09/22/14

BSQ 5x2 @80-90%
*Alternate with grip/hand position bar/rings 
technique & Ring Rows

Then,
4rds - :30on/:30off
HPSN (115/75+)
Box Jump (30/24)

"Nothing is so perfectly amusing as a total change of ideas." -Laurence Sterne


WOD 140922

by GCF on 09/21/14

Congrats to Mary, Marina, Emily V, Emily G & Meghan for doing amazing at the Palm Beach Partner Throwdown this Saturday!

SN DL + SN Pull + HPSN technique

Then,
AMRAP 20min
Run 400m
10 HSPU
12 T2B

"It is one of my sources of happiness never to desire a knowledge of other people's business." -Dolley Madison



WOD 140919

by GCF on 09/18/14

Good luck this weekend to Emily V, Meghan, Mary, Marina, and  Emily G who are all competing at the Palm Beach Partner Throwdown in Royal Palm Beach this weekend!!! 

1 1/4 FSQ - 7x2 @65-70%

Then,
For time:
KB Complex (10R/10L - 53/35)
60 Push-ups
Sprint 400m

"It's not the voice that commands the story; it is the ear." -Italo Calvino


IPL World Powerlifting Meet

by GCF on 09/18/14

Hey GCF community - Two of our athletes (Natalie & Chelsea) have qualified for the IPL World Powerlifting Meet!!! They have been working very hard towards qualifying for the last 4 months, by putting in extra hours of training, and being diligent on their dietary habits. The expenses for the meet, travel, registration and hotel can add up too. If you know these awesome chicks and would like to help them out, check out their Go Fund Me Page. Any amount helps! 

Recipe of the Week!

by GCF on 09/18/14

Some might use this recipe for breakfast; others might use it for dessert. As for me I would use it for the latter. Breakfast for me consists of protein and fat. A lot of it. And them more of it. Fat, that is.  

We consider this recipe rather carbohydrate heavy. Please eat these sparingly and treat it for what is is- a dessert! Just because it is gluten-free, white flour free, chemical and preservative free and fits into the "paleo" lifestyle does not mean that you can eat this at will. 

Treat it like a treat. 

After trying this gem you can always substitute the chocolate chips for some form of fruit. Preferably blueberries. Or whatever else you think goes good with orange. Or whatever else your little heart desires. Heck you can even substitute both the orange and blueberry with anything of your choice. 


Orange Dark Chocolate Chip Scones

What You Shall Need:

2 cups almond flour

¾ teaspoon baking soda

½ cup chocolate chunks (we like Enjoy Life Chips which are dairy, gluten and chemical free.

1 tbsp orange zest (I have an obsession with zesting, actually)

1 whole egg

3 tbsp agave nectar or honey. (I prefer raw organic honey that we get at the local farmers market.)

1.      What You Shall Do:

 In  1.    In a  large bowl, combine almond flour, baking soda, chips and zest
2.      In a smaller bowl, combine egg and agave
3.       Mix wet ingredients into dry
4.       Knead dough with hands if necessary to ensure proper distribution of                  ingredients
5.       Form dough into a circle that is about ½” thick. It does't have to be a perfect circle!
6.       Cut dough like you would a pizza; into 8 slices
7.       Use a baking spatula to transfer to a baking sheet that you lined with parchment/wax paper.
8.       Bake at 350 for 10-12 minutes
9.       You're done

WOD 140918

by GCF on 09/17/14

Strict Press - 2, 2, 2, 2
Push Press - 2, 2, 2, 2
*Increase weight each set, 
continuing from one movement into the next

Then,
3rds - 4mins ON/2mins OFF
Shuttle Run (details in class)
30 Double Unders
1 Rope Climb

"If you cannot do great things, do small things in a great way." -Napoleon Hill


Partner Throwdown

by GCF on 09/17/14

The Palm Beach Partner Throwdown is this Saturday! AND, it's local! So those of you who don't get to travel to watch the GCF athletes compete can  
Emily Velez & Meghan Tonno are on a team, as well as Mary & Marina Hallman! Their heat times are approximately 8:08am, 11am, & 2pm. HERE is the link for directions and their WODs. Come by and show your support!


WOD 140917

by GCF on 09/16/14

WOMPIN'
For time:
8rds
15 Wall Ball (20/16)
10 T2B
10 Burpee Box Jump Over (24/20 any way)

"To begin, begin." -William Wordsworth

WOD 140916

by GCF on 09/15/14

BSQ - 8@60%, 6@65%, 4@75%, 2@80%, 2@85%

Then,
For time:
"Grace"
30 CL/J (any way 135/95)

"Keep your eyes on the stars, and your feet on the ground." -Theodore Roosevelt


WOD 140915

by GCF on 09/14/14

EMOTM 10:

 3-4 HPSN 

*Light for technique work

Then,
For time:
30 Burpee Pull-ups
Run 400m
30 Burpee Pull-ups

 "One man practicing sportsmanship is far better than 50 people preaching it."

 

-Knute Rockne


 



WOD 140912

by GCF on 09/11/14

6x2 Pause FSQ (3sec just out of the hole) @ 70-75%

Then,
3rds for time:
Run 400m
32 DL (125/85)
24 FSQ (same bar)
16 Hollow Rocks
8 Floor Press (same bar)

"All mankind love a lover." -Ralph Waldo Emerson


WOD 140911

by GCF on 09/10/14

AMRAP 10
24 OH Walking Lunges (45/25)
12 Calorie Row
200m Run

Rest 3mins

AMRAP 10
250m Row
15 T2B
200m OH Carry (45/25)

"Perfection itself is imperfection." -Vladimir Horowitz


WOD 140910

by GCF on 09/09/14

Wompin'
For time:
Run 1 Mile
30 PCL (135/95)
60 Push-ups (45/25)
90 ASQ

"Respect yourself if you would have others respect you." -Baltasar Gracian


Recipe of the Week!

by GCF on 09/09/14

Paleo Parsnip Casserole

Breakfast is often the one meal of the day where we find people need a little kick-start with some ideas. When in doubt always opt for the eggs, right? 


When it comes to the "Paleo" lifestyle, parsnips are a staple. They have lower calories than white potatoes and have way more dietary fiber than brown rice making it a perfect substitute for both. Not to mention it is very versatile; it can be boiled, mashed, fried, sauteed, baked, or slow cooked. Lastly, their nutritional value is far superior to white potatoes as  they are rich in Vitamin C, B-complex, K, E, minerals and anti-oxidants. 

What You Shall Need:

  • 4 slices bacon
  • 1 tbsp coconut oil
  • 2 cups shredded parsnips
  • 4 whole eggs
  • Salt and pepper, to taste

 

 What You Shall Do:

1. In a bowl beat the eggs and combine with shredded parsnips
2. Pour mixture into a baking dish and bake on 325 for about 30-45 minutes or until eggs are cooked. In some instances this might take a bit longer. I have also made this recipe in a crockpot, where I place the egg and parsnip mixture in a crockpot right before bed so it is good to go upon waking. 
3. Cook bacon in a pan and place atop the mixture.

Recipe adapted from paleoholics

 

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