Gardens Crossfit

WOD 140415

by GCF on 04/14/14

Skill - Kipping

(Details in class)

Then,

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

Comments (0)

WOD 140414

by GCF on 04/13/14

Axel DL 7x5

(Details in class)

Then,

AMRAP 15

7 PCL (135/95)

7 S2O (same)

30 Double Unders

200m Run

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

Comments (0)

WOD 140411

by GCF on 04/10/14

3x50 UB RKB Swings

*Perform with a partner. Your rest is while your partner is working.

Then,

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

Comments (0)

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!

YOU PICK!

"Cindy"

20min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

OR

"Mary"

5 HSPU

10 Pistols (alternating)

15 Pull-ups

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

Comments (0)

WOD 140409

by GCF on 04/08/14

PJ 5x3

Then,

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

Comments (0)

WOD 140408

by GCF on 04/07/14

EMOTM 9

Minute 1 - 6-8 HPCL

Minute 2 - Max Strict Pull-ups

Minute 3 - Max L-Sit

Then,

Partner Relay

1x800m

2x400m

4x200m

*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

Comments (0)

WOD 140407

by GCF on 04/06/14

BSQ - 6x2 @80%+

Then,

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

Comments (0)

WOD 140404

by GCF on 04/03/14

OHSQ - 8, 6, 4, 2

Then,

Tabata (8rds :20/:10)

Hollow Rock

Renegade Row (No push-up)

Burpees

Then,

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

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

Comments (0)

WOD 140403

by GCF on 04/02/14

For time:

30, 20, 10

Low-carry Weighted Lunge Steps

T2B

RKB Swing (53/35+)

Then,

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

Comments (0)

WOD 140402

by GCF on 04/01/14

DB PJ 4x15

Then,

AMRAP 12

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

Comments (0)

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

What You Shall Do:
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.
2. Divide the greens up between two plates, and top with oranges, avocados and cashews.
3. Add a drizzle of olive oil and any juice left over from the oranges.
4. Season with sea salt and freshly ground black pepper to taste.
5. Add grilled chicken breast slices on top (optional, if served by itself).

Comments (0)

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: http://bit.ly/1nSFEad

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.

Comments (0)

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)

Then,

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

Comments (0)

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%

Then,

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

Comments (0)

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

Comments (0)

Recipe of the Week!

by GCF on 03/27/14

Cantaloupe and Avocado Salad with Honey-Lime Dressing

This little gem makes a great pre-dinner salad and/or appetizer. It'll be a sweet little treat that is packed with vital nutrients and some really beneficial fats. Plus it takes about 3 maybe 4, minutes to prepare.

What You Shall Need:
3 tbs fresh lime juice
4 tsp raw honey
2 tbs olive oil
1/2 tsp coarse sea salt
1 cantaloupe (3 lbs), quartered and seeded
1 avocado
1 cup cherry or grape tomatoes, halved
What You Shall Do:
1. In a large bowl, whisk together lime juice, honey, oil and sea salt; set aside.
2. Cut each cantaloupe quarter in half lengthwise. Run a knife between the flesh and the skin of the melon, discard skin. Slice each wedge lengthwise into 1/2" pieces.
3. Cut each avocado in quarters length-wise and then into 1/2" thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.

Comments (0)

WOD 140327

by GCF on 03/26/14

Intervals!

OH Lunges (45/25)

Pull-ups

Battling Ropes

Hollow Rocks

(Details in class)

"All action results from thought, so it is thoughts that matter." -Sai Baba

Comments (0)

Let's Celebrate!

by GCF on 03/26/14

Next Monday marks the end of The CrossFit Open! Some of you are excited, some of you are upset, either way... LET'S CELEBRATE!

Join us on Monday (3/31) at Cabo Flats, at Downtown at the Gardens around 7:30/8pm. Have a drink, eat some guacamole, talk about the Open WODs, or just have fun! Everyone's invited, even if you didn't do the Open, come on out anyway.