Crossfit BC

CrossFit BC Supports Movember 2009

The Month of "Movember" formerly November

 

For the month of November, the members of  Team Evolution BC will be growing manly moustaches in a bid to support the fight against Prostate Cancer. This cause is an especially personal one for us because co-owner Troy Straith lost his Dad (George Straith pictured above) to the disease a few years ago. Most of us will know someone, whether they are family, friend or acquaintance, that will be faced with this decease, so please help us raise funds to fight it.

To support our cause please click on this link

Mo Bro Donations

Thank You

Bison Tenderloin with Mushroom Sauce

Ingredients:

2lbs of bison tenderloin

Fresh ground pepper

1 tbsp Olive Oil

2 tbsp Butter

4 Shallots thinly sliced

3 Garlic cloves minced

2 cups of fresh cremini mushrooms sliced

1/2 cup cabernet sauvignon

1/2 cup beef broth

Method:

Season meat with salt and pepper. Over med-high heat, brown meat in and large skillet for about 5 minutes. Transfer meat to a bowl and cover. Add butter and shallot to skillet and sauté until the shallots are tender. Stir in garlic and mushrooms and sauté until mushrooms begin to brown. Add wine and broth, cook for 1 minute, stirring occasionally. Serve sauce over bison.

CrossFit BC Workout Of The Day

"Madi"

100 Double Unders
90 Good Mornings (33/45)
80 Squats
70 Situps
60 Lunges
50 Pushups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pullups

CrossFit BC Workout Of The Day

Overhead Squat 5x5 @ 80% of 1 Rep Max

CrossFit BC Workout Of The Day

5 Rounds For Time.

30 One Arm Alternating DB Snatch (25/35)
60 Double Unders

CrossFit BC Workout Of The Day

"Mr. Joshua"

5 Rounds For Time

400m Run
30 Situps
15 Deadlifts (185/250)

CrossFit BC Workout Of The Day

Complete as many rounds as possible in 20 minutes

5 Toes to Bar
10 Push Press (65/95)
15 Box Jumps

CrossFit BC Workout Of The Day

"Movember"

Complete the following 5 times then run 200m. Repeat the sequence 7 times

1 Snatch Grip Deadlift  65/95
1 Hang Snatch
1 Overhead Squat
1 Pushup on the Barbell

200m Run

PENALTY!! Athletes can not take their hands off the bar during a round or they must start that round again!!

                               Rice, the one-arm bandit

CrossFit BC Workout Of The Day

Teams of 3 complete the following for time with only one person working the tech at a time. While one athlete is working the exercise, the other 2 are doing the alternate exercise. Encourage them to keep moving, there is no required quantity for the alternate exercise.

150 Pushups (Situps)

150 Push Press 55/75 (Box Step-ups)

150 Pullups (Air Squats)

150 Wallballs 12/16 (Plank Hold)

150 DB Clean 20/35 (Ab Rolls)   

CrossFit BC Workout Of The Day

For Time:

30 KB Swings (35/50)

15 Box Jumps

25 KB Swings

10 Box Jumps

20 KB Swings

5 Box Jumps

500m Row

5 Box Jumps

20 KB Swings

10 Box Jumps

25 KB Swings

15 Box Jumps

30 KB Swings

CrossFit BC Workout Of The Day

"Push Pull"

10 Pushups
1 Sumo Deadlift High-Pull 65/95
9 Pushups
2 SDHP
8 Pushups
3 SDHP
7 Pushups
4 SDHP
6 Pushups
5 SDHP
5 Pushups
6 SDHP
4 Pushups
7 SDHP
3 Pushups
8 SDHP
2 Pushups
9 SDHP
1 Pushup
10 SDHP