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 150130

by GCF on 01/29/15

*Don't forget, Part 2 of the Gymnastic Clinic is THIS Saturday after 10am class (about 11:15). Sign up now and reserve your spot!!!

FSQ 6x2 w/2sec pause in the bottom

Then,
Team AMRAP 7
200' Sled Pulls (90/45)
*Alternate through team members 

Then,
10rds - 30sec ON/30sec OFF Weighted Planks (45/25)

"People change and forget to tell each other." -Lillian Hellman



Recipe of the Week!

by GCF on 01/29/15

10-Minute Game-Day Chili


This recipe'll come in hand this Sunday for the Superbowl! Not like I actually watch it but I'm sure the vast majority of ya'll are. So why not make this for everyone to devour? 

By the way who is even playing this weekend? Is it the Philadelphia Phillies vs. Seattle Supersonics? 

For this recipe ideally you want to use chile puree but if that is not available then go with beef stock of some sort and tomato paste. Mix until you get desired consistency.



What You Shall Do:

1 lb organic, grass-fed ground beef ( preferred)
1 tsp kosher salt
1 tsp cumin powder
1 tsp granulated garlic
olive oil
2 tsp fennel seeds
1 large onion, small dice
1 roasted red bell peppers, small dice ( or you can use fresh)
1 cup Chile Puree (or enchilada sauce)
1 Chipotle Pepper in Adobo, break it up in the pan with wooden spoon
3 oz. tomato paste ( about half of a small can)
1 small bunch fresh cilantro, finely chopped

What You Shall Need:

1. Place beef, cumin and granulated garlic and salt in a bowl and mix well with hands. 
2. Heat a medium saute pan over medium-high heat.
3. Add olive oil and fennel seeds and toast seeds until golden brown.
4. Add the meat mixture and incorporate with the seeds to prevent them from burning. Do this by using a wooden spoon to break up meat and folding fennel seeds into meat and out of direct heat.
5. Cook 2-3 minutes, then add onions. 
6. Continue to break up meat with spoon and cook for 5 minutes longer. 
7. Add red bell peppers and cook until meat is completely done. 
8. You can drain the fat from the mixture at this point, or leave it in the pan. I typically leave a bit in there, sometimes all. Depends on how naughty I am feeling. 
9. Add chile puree, chipotle pepper and tomato paste and stir well to incorporate.
10. Bring chile to a simmer and then check seasoning to taste. Adjust with salt as necessary. 

Recipe adapted from Paleo Nick

WOD 150129

by GCF on 01/28/15

4sets x 5-7reps Strict T2B/K2E

4 Minutes total - 7sec ON/7sec OFF Hollow Holds

6sets x 30sec ON/10sec OFF Handstand Holds

Then,
EMOTM 14
Odd - 8 Front Rack Step-ups (20")
Even - Double Unders (25, 50, 75)

"As soon go kindle fire with snow, as seek to quench the fire of love with words." -William Shakespeare 
This is John's last week at GCF before he moves back to Texas! Make sure to say bye. We'll miss ya buddy!


Thank you!

by GCF on 01/28/15

Thank you Sweat RX magazine for helping us spread the word that GCF is an amazing place! 
Obviously full of amazing people! 
"Top 15 CrossFit gyms in America" & THIS article....
why would you go anywhere else?!


WOD 150128

by GCF on 01/27/15

Open WOD 13.2
AMRAP 10
5 S2O (115/75)
10 Deadlift (same bar)
15 Box Jump (24/20)

Then,
3x800m Runs (Rest 90sec between each)

"We often repent of our first thoughts, and scarce ever of our second." -Horace Walpole


WOD 150127

by GCF on 01/26/15

BSQ 20reps @65% or 5-10lbs heavier than last week
Week 4

Then,
For time
21, 15, 9
C2B
Wall Ball (20/16)

"The only way to have a friend is to be one." -Ralph Waldo Emerson



WOD 150126

by GCF on 01/25/15

EMOTM 6
1 PCL + 3 PJ

Then,
For time
9 Muscle-ups
18 Burpees
36 RKB Swings (53/35)
400m Run
6 Muscle-ups
12 Burpees
24 RKB Swings
400m Run
3 Muscle-ups
6 Burpees
12 RKB Swings
400m Run

"There is no wealth but life." -John Ruskin


WOD 150123

by GCF on 01/22/15

*Don't forget! We celebrate our Moms-to-be on Saturday during the 10am WOD. Join us for the "Preggers WOD", or just do the WOD as is if you're too chicken. 

4x6 Back Rack Reverse Lunge 

Then, 
3rds 
12 Thrusters (95/65)
Sprint 400m
Max Meters on Rower in 2mins
Rest 2mins

"Unless we remember we cannot understand." -E. M. Forster


Recipe of the Week

by GCF on 01/22/15

Chicken Bacon Quiche


This meal is incredibly easy to make, and you can use any leftover meat you have in your fridge. Why is this "Paleo"? Because it is crustless. Of course you can make a gluten free crust but who has the time do that? Who even needs crust anyways?

Second, unlike most quiches this has no dairy. Nonetheless it's still scrumptious.



What You Shall Need:
2oz. porcini mushrooms
3-4 strips of bacon, chopped
4-6 ounces boneless chicken breast.
2 tsp dried sage
6 whole eggs
1 cup coconut milk
1/2 tsp sea salt
1/2 tsp ground black pepper
1 tsp coconut oil

What You Shall Do:
1. Preheat the oven to 375F. Grease a casserole dish or glass baking dish with coconut oil. I used a round glass dish, about 10-12 inches.The smaller the dish the linger the cooking time. 
2. In a large skillet over medium heat, render and brown the bacon. Add the leftover chicken, mushrooms and sage to the pan and cook for a few minutes. Dump this mixture into the greased casserole dish and set aside.
3. In a bowl,  whisk eggs with coconut milk, salt and pepper. Pour the eggs into the casserole dish.
4. Bake the quiche for about 25-30 minutes or until the center is set. 

WOD 150122

by GCF on 01/21/15

TGU - Alternate for 5mins

4rds - Max effort strict pull-ups (2sec pause at the top)

Then,
For time 
12, 9, 6
HPCL (155/105)
Box Jump Over (24/20)

"Eternity: a moment standing still for ever." -James Montgomery


WOD 150121

by GCF on 01/20/15

Team Row AMRAP!
*You'll find out when you get here 

"Forgiveness is the key to action and freedom." -Hannah Arendt



Gymnastics Clinic Part 2

by GCF on 01/19/15

Does the thought of toes to bar haunt your dream? Are you stuck doing singles? Are you tired of modifying the workouts? Coach Nick will be hosting our 2nd GCF Gymnastics Clinic Saturday 1/31 (after class @11am)

What will be covered/reviewed:
Grip/Hand position
The Why and How to build strength in the movement
Body Position (Top to bottom)
Drills
Homework: How to continue getting better after Saturday

*Bonus Material: Ring Work!

Cost is $10 per GCF athlete, $15 for non members.
If you attended part 1 it's only $8.

RSVP with one of the coaches. You must reserve your spot and pay in advance. Thank you!

WOD 150120

by GCF on 01/19/15

BSQ 20reps 
@60% or 5-10lbs more than last week
Week 3

Then,
For time
40, 30, 20, 10 
RKB Swings (53/35)
Double Unders

"Life's most persistent and urgent question is, 'What are you doing for others?'" -Martin Luther King, Jr. 


CrossFit Preggers WOD

by GCF on 01/19/15

Hey GCF! We're celebrating all of our pregnant CrossFitters this Saturday during the 10am WOD! We have 8 at GCF right now! 

WHAT - A WOD to celebrate them, performing the WOD as if you were pregnant.
WHEN - 10am class
HOW - Duct taping a medball to our bellys
WHY - Because they deserve a serious pat on the back for sticking with it. It's hard, movements need to be scaled, movements are awkward and new ones have to be created. Gaining weight makes everything tougher. These ladies are badass and everyone should know what they have to go through each day they come in. 

Don't want to participate, but still want to WOD at 10am, that's fine. Although it'll be cooler if you play along!
The WOD will be a chipper style and you will have to figure out how to modify as you go. 
So come and celebrate them, have fun, try something new or just laugh at those of us doing it 
smile emoti

WOD 150119

by GCF on 01/18/15

EMOTM 10
6 HSN 
6 Push-ups
*Increase push-ups by 2 reps every round, complete as many as you can for the duration of the minute

Then, 
3x100m Row Sprints
3x200m Row Sprints
*Rest as needed between

"Success is how high you bounce when you hit bottom." -George S. Patton


WOD 150116

by GCF on 01/15/15

4x3 FSQ w/3sec pause in the hole 
*Goal is heavier weight

Then,
4 Minutes - 5sec Push-up hold/5sec rest
4 Minutes - 5sec Chin-up hold/5sec rest
4 Minutes - 10sec Hollow hold/10sec rest

Then,
10x200m Sprints (30-45sec rest)

"Even in winter an isolated patch of snow has a special quality." -Andy Goldsworthy


Recipe of the Week!

by GCF on 01/15/15

Menemen....also known as Turkish style scrambled eggs.

Sure we all know eggs are a staple of most individuals' diets. And if this is you, may I suggest you try this at some point. If you do not like spice or very flavorful meals then this might not be right for you.  The recipe below is enough for one serving i.e. one individual meal.




What You Shall Need:

1/4 diced red onion
1/2 cup green bell pepper, diced
1 tbsp. olive oil
1 garlic clove, crushed
1/4 tsp ground cumin
1/4 tsp black pepper
1/4 tsp turmeric
1/4 tsp red-pepper flakes
1/4 tsp salt
3 eggs
1 tbsp minced fresh parsley

What You Really Need To Do:

In a big skillet, perhaps even cast iron skillet, over low-medium heat saute the onion, tomato and pepper in olive oil. Crush the garlic and throw it in. Stir in spices. Keep cooking, stirring often, until vegetables have just started to soften.

While veggies are cooking, crack eggs into a dish and whisk them. 

When you've got a nice sauce going in the skillet, pour in eggs and scramble until they're softly set. It should be creamy.

Scoop onto a plate, sprinkle with parsley. Then you devour. 


Wodapalooza

by GCF on 01/15/15

Plan on coming down to Wodapalooza this weekend in Miami?! Click the LINK for info on the event, know before you go. Great competitors, tons of vendors and right on the water! Best of luck to Coach Nick, Angie, Nicole & Anthony!
Here are heat times for our men & women competing:
Women:
Friday 2pm & 4:15pm
Saturday 8am, 11am, 7:15pm
Sunday 9:40am & 3:20pm
Men:
Friday 3:15pm & 7pm
Saturday 10:40am, 1:30pm, 6:20pm
Sunday 11:30am & 2:45pm

WOD 150115

by GCF on 01/14/15

4rds - 30sec ON/30sec OFF 
Double KB Swings 
Battle Ropes
Ring Rows
HPSN (95/65)
*Complete all 4rds at one station before moving to next station.

Then,
Tabata Double Unders

"It is better to know some of the questions than all of the answers." -James Thurber


WOD 150114

by GCF on 01/13/15

1 Mile Run for time
Rest 4 minutes
2rds
30 Pull-ups
30 Burpee Box Jumps (24/20)

"You always have two choices: your commitment versus your fear." -Sammy Davis, Jr. 



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