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Gardens Crossfit

WOD 140418

by GCF on 04/17/14

OHSQ 5x5

7x100' Sled Sprint
*Run 200m immediately after each sled sprint
7x200' Farmer Carry
*Perform the Sprint, Run, then Carry.

"You cannot find peace by avoiding life." -Virginia Woolf

Recipe of the Week!

by GCF on 04/17/14

  1. Doro Wat! This dish was downright and utterly delicious. So downright and utterly delicious, in fact, that we just had to share.

  2. Chances are, many of you have not been to an Ethiopian restaurant let alone had a true authentic Ethiopian dish. I recollect the aforementioned does pertain to me. 

  3. Doro wat is a traditional Ethiopian stew of chicken, eggs, and onions seasoned with ginger, garlic and spices and specifically berbere seasoning which, for some individuals, is mouth-scorching. 

You can make a batch of berbere yourself (recipe can be found here) or you can buy some from a local spice supplier.

  1. This long-simmering stew takes a bit of time and patience but the steps are rather easy and hard it's hard to jack up!

  2. Here is What You Shall Need:
  3. -3 pounds chicken drumsticks (about 10 drumsticks), skin on or off ; personally I prefer the skin on. Occasionally I might take off some of the fat, though. 
  4. -Kosher salt
  5. -¼ cup ghee
  6. -2 medium red onions, thinly sliced
  7. -3 garlic cloves, finely minced
  8. -1 (1-inch) piece fresh ginger, peeled and finely grated (about
  9.       1 tablespoon)
  10. -1 tablespoon berbere seasoning. This is a rare spice to come across so I have included the recipe for it, below. This seasoning is, however, sold online should you be interested. 
  11. -¼ teaspoon ground cardamom
  12. -¼ teaspoon freshly ground black pepper
  13. -2 cups chicken stock
  14. -4 hard-boiled eggs
  15. -Juice from 1 lime
Here is What You Need To Do:

1. Season the drumsticks with salt. Set aside. 
2. Heat the ghee in a large-ish dutch oven over medium heat. Add the sliced onions and cook 'em for about 12-15 minutes, gently mixing. About halfway through season liberally with salt.
3. Continue cooking, turning over the onion pile every ten minutes or so, for 30 to 40 minutes or until golden brown and nicely caramelized.
4. The goal is to get the onions tender and sweet and to do it right, this will take time. You know how some recipes call for cooking onions "10 minutes until caramelized?"  Don't believe it!  They're only illin' you. To properly caramelize onions, you will want to set aside about an hour or so. And, often times, sugar is utilized. But for this recipe, we omit sugar. 
5. Stir the garlic and ginger into the onions and cook until fragrant, about 30 seconds or so. 
6. Add in the berbere, cardamom and black pepper. 
7. Next, pour in the chicken stock. Mix well. 
8. Nestle the drumsticks into the liquid and bring the pot to a low simmer. Cover and cook for about 40-45 minutes making sure to turn the drumsticks occasionally. Make sure the meat is tender and cooked through.
9. In the meantime make and peel four (4) hard boiled eggs.
10. Once the chicken is done, remove the lid, turn the heat up to medium-high and reduce the liquid by about a third or so. This should take about ten minutes.
11. Add the lime now, as this will add a citrusy zing and a nice zesty brightness
12. Cut the hard-boiled eggs into quarters, place on a dish then top with the chicken thighs and sauce. 
13. I must put this disclaimer in, that this dish can be pretty darn hot depending on the amount of berbere/spice you use. 

Recipe adapted from

WOD 140417

by GCF on 04/16/14

1, 2, 3, 4...
DB SN (1R/1L)
Wall Ball (20/16)

3 Minute Rest

1, 2, 3, 4...
HPCL (135/95)
Burpee Over the Bar

3 Minute Rest

1, 2, 3, 4...
Push Press (95/65)

"We may brave human laws, but we cannot resist natural ones." -Jules Verne

Full Moon Paddle Boarding

by GCF on 04/16/14

Hey GCF athletes! 
We're all about pushing ourselves, trying new sports and activities, and getting together as a community to have fun...Soooo, let's get out and have fun! 

Thursday, May 15th at 7pm is the Full Moon Paddle with Blueline Surf and Paddle. It's $20 for full rental. You bring a cooler with drinks and maybe a snack to share (or whatever your heart desires), wear comfy clothes, and we paddle to watch the moon.

 This activity has a limit on the number of people, so get on it! Spots fill up fast! YOU need to call THEM to reserve your spot: 561-744-7474. It's super easy and a ton of fun. 
What are you waiting for, DO IT! 
Check the Blueline link HERE for more info, or visit them on Facebook HERE.

WOD 140416

by GCF on 04/15/14

Tabata Shoulder Touches

5-7 Sets of Strict HSPU for Max reps

For Max reps, with a partner:
4 Minute AMRAP - Alternating 10 Calorie Row
4 Minute AMRAP - Alternating 1 Rope Climb
4 Minute AMRAP - Alternating 2 DB Box Step Overs (24/20)
Repeat all with 3 Minute AMRAPs, then with 2 Minute AMRAPs. 

"As covetousness is the root of all evil, so poverty is the worst of all snares." -Daniel Defoe

WOD 140415

by GCF on 04/14/14

Skill - Kipping
(Details in class)

For time:
30 FSQ (135/95)
50 Pull-ups
30 FSQ
50 T2B
30 FSQ

"Now and then it's good to pause in our pursuit of happiness and just be happy." -Guillaume Apollinaire


WOD 140414

by GCF on 04/13/14

Axel DL 7x5
(Details in class)

7 PCL (135/95)
7 S2O (same)
30 Double Unders
200m Run

"Anything looked at closely becomes wonderful." -A. R. Ammons

WOD 140411

by GCF on 04/10/14

3x50 UB RKB Swings
*Perform with a partner. Your rest is while your partner is working. 

Death by 10m
1 10m Sprint on the 1st minute
2 10m Sprints on the 2nd minute
3 10m Sprints on the 3rd minute
etc... until you cannot complete the required Sprints in the minute.
*Penalties for not completing certain rounds ;)

"I have a simple philosophy: Fill what's empty. Empty what's full. Scratch where it itches." -Alice Roosevelt Longworth

WOD 140410

by GCF on 04/09/14

Congrats to Jason R. on his FIRST Muscle-up!!!
Post those PRs to the board when they happen. There are definitely some missing from this month. Celebrate what you work so hard for! And remember to get those APRIL GOALS up on the board too!

20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

10 Pistols (alternating)
15 Pull-ups

"Education is learning what you didn't even know you didn't know." -Daniel J. Boorstin

WOD 140409

by GCF on 04/08/14

PJ 5x3

Ladder 10
2, 4, 6, 8... Curtis Ps (95/65)
50' Prowler Push (4/3 Plates)

"Every good painter paints what he is." -Jackson Pollock

WOD 140408

by GCF on 04/07/14

Minute 1 - 6-8 HPCL
Minute 2 - Max Strict Pull-ups
Minute 3 - Max L-Sit

Partner Relay
*Your rest is the time it takes your partner to run.

"One cannot and must not try to erase the past merely because it does not fit the present." -Golda Meir

WOD 140407

by GCF on 04/06/14

BSQ - 6x2 @80%+

21, 15, 9
SDLHP (95/65)
Lateral Burpee Over Bar

"The greatest trap in our life is not success, popularity or power, but self-rejection." -Henri Nouwen

WOD 140404

by GCF on 04/03/14

OHSQ - 8, 6, 4, 2

Tabata (8rds :20/:10)
Hollow Rock
Renegade Row (No push-up)

10rds :30/:30 Weighted Plank (45/25)

"We are not makers of history. We are made by history." -Martin Luther King Jr. 

WOD 140403

by GCF on 04/02/14

For time:
30, 20, 10
Low-carry Weighted Lunge Steps
RKB Swing (53/35+)

3 attempts at your fastest 400m Sprint
Rest as needed. 

"Our culture runs on coffee and gasoline, the first often tasting like the second." -Edward Abbey

WOD 140402

by GCF on 04/01/14

DB PJ 4x15

15 Ring Rows
100' Prowler Push (4/3 plates)
15 Plyo Push-ups
100' Prowler Push

"If you wish to be loved, show more of your faults than your virtues." -Edward G. Bulwer-Lytton

Recipe of the Week!

by GCF on 04/01/14

  • Orange, Avocado and Cashew Salad

  • What You Shall Need:
  • 2 oranges, peeled and segmented
  • 1 avocado, diced
  • 1/4 cup cashews
  • 3 handfuls spinach, arugula and/or watercress
  • Olive oil
  • Sea salt and black pepper, to taste
  • 2 (4-6 oz) grilled chicken breasts, sliced or cooked fish fillet 
  1. What You Shall Do:
  2. 1. Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl and set the remaining juice aside.
  3. 2. Divide the greens up between two plates, and top with oranges, avocados and cashews.
  4. 3. Add a drizzle of olive oil and any juice left over from the oranges. 
  5. 4. Season with sea salt and freshly ground black pepper to taste.
  6. 5. Add grilled chicken breast slices on top (optional, if served by itself).

Vitamin D Sufficient For Good Health

by GCF on 04/01/14

By the end of 2012, there were nearly 34,000 published studies on the effects of vitamin D, and there are well over 800 references in medical literature showing vitamin D's effectiveness against cancer. The best way to get vitamin D is through safe, adequate sun exposure. If you opt for vitamin D supplementation, you may also need to take vitamin K2. Here’s why:

We carry pharmaceutical made vitamin D here at GCF. With the cost to benefit ratio being what it is, it's beyond us why people are not on it.

WOD 140401

by GCF on 03/31/14

While some of us were out celebrating the Open.... sorry for the delay!
Congrats to everyone who finished the Open. You pushed yourselves, tried WODs you didn't think you could finish, and performed movements you hadn't before! Amazing job! Always remember, HAVE FUN! 

Every :30sec for 7mins
2/3 HCL 
(Details in class)

For time:
50 Double Unders
400m Sprint
30 Wall Ball (20/16)
20 C2B (10 Muscle-ups)
10 SN (135/95)

"The essential conditions of everything you do must be choice, love, passion." -Nadia Boulanger

WOD 140331

by GCF on 03/30/14

Congratulations and way to finish strong GCF Open competitors, our 5 weeks are done! Unless you still have to complete the 14.5 WOD that is. Make sure you have an appointment Monday! NO WALKING IN. We only have so many judges and need to plan ahead. 
Come out and celebrate the CrossFit Open with us at Cabo Flats after classes, about 7:30/8pm. Enjoy a drink, indulge in some good food, and just hang out! Everyone's welcome!

BSQ - 5@70%, 3@80%, 1@90%, 5@80-85%

6rds for time
10 Push Press (115/75)
10 Box Jump (24/20)

"Did you ever stop to think, and forget to start again?" -A. A. Milne

WOD 140328

by GCF on 03/27/14

The CrossFit Open 14.5 WOD has been announced! Click HERE for more details and a video demonstration. Remember, you MUST have an appointment to perform the WOD on another day. 
No walk-ins!

For time:
21 Thrusters (95/65)
21 Bar-facing Burpees
18 Thrusters
18 Bar-facing Burpees
15 Thrusters
15 Bar-facing Burpees
12 Thrusters
12 Bar-facing Burpees
9 Thrusters
9 Bar-facing Burpees
6 Thrusters
6 Bar-facing Burpees
3 Thrusters
3 Bar-facing Burpees

"Nature is the art of God." -Dante Alighieri

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