Crossfit BC

Team Evolution wraps up "Movember"

             "Team Evolution" Mannee, Danny, Troy, Dave, Terry & Tim

As you know, during Movember (the month formerly known as November) we have been growing a Mo (slang for Moustache) to raise funds for the fight against Prostate Cancer.  A disease that is the  number one Cancer threat to Canadian men. It will afflict 1 in 7 men in their lifetimes - approximately 24,700 men this year alone.

I would like to sincerely thank all of you that have sponsored Team Evolution. We have raised over $8,000 for the fight!!!!!

For those of you who would still like to contribute, today is the last day, so please don't delay. Go to the link below to support this important cause.

Sponsor Team Evolution at:

http://ca.movember.com/mospace/22207/

All donations over $20 are automatically issued with a tax deductible receipt.

All donations are made directly to the Prostate Cancer Research Foundation of Canada who will use the funds to create awareness and fund research for those men who suffer from prostate cancer.

Thank you so much for supporting "Team Evolution".

CrossFit BC Workout Of The Day

Front Squat

5 Rounds Of 5 Reps @ 80% of One Rep Max

Cauliflower Soup

Ingredients:

I large head of cauliflower

2-3 stalks of celery

1 carrot

2 cloves of garlic

1-2 onions

1-2 tsp ground cumin

1-2 tsp pepper

2-3 tbsp chopped chives

1 cup water

Method:

Chop head of cauliflower and put in a soup pot. Chop; add stalks celery, carrot, garlic and onions.  Add spices. Add cup of water, bring to boil and simmer until vegetables are tender. Blend the contents of the pot and adjust seasonings to taste. Add a little hot water if the soup is too thick. Serve garnished with chopped chives.

CrossFit BC Workout Of The Day

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit BC Workout Of The Day

"Phoebe"

5 Rounds For Time

21 Hang Squat Cleans 65/95
400m Run

The CrossFit girls join Team Evolution during our "Movember" fundraiser for Prostate Cancer

CrossFit BC Workout Of The Day

7 Rounds For Time

7 Power Snatch 65/95
7 Burpees

CrossFit BC Workout Of The Day

"Diane"

21,15,9

Deadlift  155/225
Handstand Pushups

                                  Upside Down Taco

                                              Oooooops!!

CrossFit BC Workout Of The Day

Teams of 3 complete the following. Exercises must be completed before moving to the next one in order. Divide the work evenly. One person works at a time.

300 Air Squats
300 Knees To Elbows
300 KB Swings
300 Box Jumps

CrossFit BC Workout Of The Day

Clean 5,3,2,1...To Max

                           CrossFit Fashion !!!!

Quick Chicken Curry

Ingredients:

2-3 Chicken Breasts diced

3 cups chopped Spinach

1 cup chopped Onion

1/4 cup cashews

1/4 curry sauce (coconut milk/yellow curry powder)

1 tbsp Olive Oil

Method:

Heat olive oil in pan.  Cook onions until translucent.  Add chicken and cook through.  Add curry sauce, cashews, and spinach.  Cook 2-3 minutes.  Grated carrots looks nice as a topper!