Gardens Crossfit

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6:30-7:30pm

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10:00-11:00am

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Wednesdays @5:30pm
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3:45-4:30pm

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Tuesday & Thursday- 2 Weeks (4 Sessions)
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4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

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.

KEY:
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

Then,
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
Butter
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

EMOTM 7
ME Strict HSPU

Then,
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... 

Location:
Anchorage Park
603 Anchorage Dr. 
North Palm Beach
3-6pm
(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%

Then,
AMRAP 8
10 Pistols (total)
10 T2B
10 Burpees

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


BAMF

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

Then,
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

Then,
For time
Run 400m
21 HPCL (135/95)
Run 400m
15 HPCL
Run 400m
9 HPCL

"He conquers who endures." -Persius


WOD 141015

by GCF on 10/14/14

Partner Wompin'
For time
2-20
Box Jumps (24/20)
RKB Swings (53/35+)
S2O (115/75)
Abmat Sit-ups
*Must complete all reps of one movement before going to the next

"All grand thoughts come from the heart." -Luc de Clapiers


WOD 141014

by GCF on 10/13/14

BSQ 3x10 @70-80%

Then,
AMRAP 10
2 Muscle-ups
10 Push-ups
15 ASQ

"Lead, follow, or get out of the way." -Thomas Paine


Barbells 4 Boobs

by GCF on 10/13/14

October is Breast Cancer Awareness month, and we will be hosting our 3rd annual "Grace" event! Saturday, October 25th at 9:30am. Olympic Weightlifting will meet from 8:30-9:30am, and the event will start after that. We ask that you wear pink in honor of the charity and if you would like to donate, please do so HERE at the GCF page Miki created.

Everyone's welcome! We will run in heats and go until everyone who wants to WOD is done :)
"Grace" is 30 CL/J (any way) for time at 135/95lbs. There will be options to scale if needed. 

WOD 141013

by GCF on 10/12/14

Find a heavy single CL for the day

Then,
In teams of 3 or 4, complete as many Meters & Burpees as possible in 12 minutes:
1 teammate must be rowing while another is doing burpees
If 1 teammate wants to stop and switch, the other teammate must do so as well

"I am always doing that which I cannot do, in order that I may learn how to do it." -Pablo Picasso


WOD 141010

by GCF on 10/09/14

AMRAP 7
40 Double Unders
20 RKB Swings (Heavier than you normally use)
Rest 3 Minutes
AMRAP 7
200' Sprint
8 Ring Dips (Sub Muscle-up to Dips)

"Nature always wears the colors of the spirit." -Ralph Waldo Emerson


Should You Take Magnesium?

by GCF on 10/09/14

Should you take magnesium?

You should take magnesium if you have the following:
Muscles
A heart
Lungs
Bones
Eyeballs
A functioning nervous system

You should take magnesium if you care to do the following:
Sleep Better
Have stronger muscles
Have better flexibility
Have strong(er) bones and teeth
Lift more
Run faster, longer
Decrease your likelihood of diabetes and other metabolic disorders

To learn which foods have substantial amounts of naturally occurring magnesium click here.

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