Crossfit BC

Meatloaf with Brussel Sprouts and Yam

Inredients:

2 lbs of grass fed ground beef

1 red onion diced

1cup Almond meal

2 eggs

1 can tomato paste

1 tbsp crushed garlic

2 tbsp dried basil

1/2 tbsp coarse salt

1 tsp marjoram

cracked black pepper to taste

Method:

Mix all ingredients in a large bowl.  Form a loaf and place in the middle of a pan.  Bake at 350 degresfor approx 1 hour or until meat is cooked in the middle.  Simple as loaf!

 

CrossFit BC Workout Of The Day

Reverse Ladder  10,9,8,7,.....1

Sumo Deadlift High-Pull 55/75
Pushup

CrossFit BC Workout Of The Day

"Little Hansen"

3 Rounds For Time

30 KB Swings 35/50
30 Burpees
30 Situps

CrossFit BC Workout Of The Day

"Navy Seal"

1000m Row
50 Thrusters 33/45
30 Pullups

CrossFit BC Workout Of The Day

"Bob"

21,15,9

Box Dips
Weighted Walking Lunges 25/45 Plate
Knees To Elbows

                   "I love getting up at 5:30am for this @#$%!!!!!!"

CrossFit BC Workout Of The Day

Part 1: Overhead Squat - 5 Rounds Of 5 Reps @60% of One Rep Max

Part 2: Snatch - One Rep Max

Yoga Classes At CrossFit BC !!!

As we strive to offer only the best programs to our athletes, CrossFit BC is excited about the addition of a sports related yoga system at both our Vancouver location on Tuesday and Thursday @ 8am and Sunday @ 11am. West Vancouver on Monday and Wednesday @ 10:15am and Saturday @ 11am. Please come and check out a class.

CrossFit BC Workout Of The Day

"Metabolic Mayhem"

21,15,9
Power Cleans 95/135
Burpees

21,15,9
KB Swings 35/50
Double Unders

21,15,9
Deadlift 95/135
Box Jumps

Athletes may start at any WOD. Each WOD is for time. Rest 2 minutes between each WOD. Add all 3 WOD times for total score.

CrossFit BC Workout Of The Day

"Hockey Night In Canada" (Team Variation)

Teams of 2. Both athletes complete 10 rounds of 30 seconds of work at each exercise then switch with partner who is resting. Each athlete is working for one minute and resting for one minute. Only one athlete is working at a time. Team score is total # of reps completed by both athletes.

30 Seconds Burpees
30 Seconds KB Swings 35/50
Rest 1 Minute

Note: Athletes must sit down during the 1 minute rest. No Walking around. It's part of the head rush....

CrossFit BC Workout Of The Day

5 Km Run