THE CROSSFIT CREDO.

CROSSFIT PACIFIC COAST from Crossfit Pacific Coast on Vimeo.

The CrossFit Credo:

1)     I will do my best.  My best will vary from day to day, from hour to hour, from minute to minute but in that minute I will do the very best that I can.
2)     Lactic acid is my friend.  The wind is my friend.  Anything that opposes me is actually helping me to become stronger.  If I had no opposition, I would be weak.
3)     If I can run, I run. If I have to walk, I walk.  When I am forced to crawl, I crawl and then I rest to fight another day.
4)     I fear no man, but I fear my workout.  If I don’t fear my workout, it isn’t hard enough.
5)     I may puke. I may cry.  But I will never quit.  Ever.
6)     I never cheat.  There is no honor in cheating.  What joy can there be in a victory that I did not earn?
7)     The workout missed is the opportunity missed.  I will not cheat myself of the opportunity to become a better athlete and person.
8)     I understand the value of the push up, the pull up, the sit up, the squat and the deadlift.  Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up and deadlift.
9)     I will give everything I have and then I will find more within myself.
10) I don’t complain.  Complaining is for crybabies.  There are 11,232 babies born in the US everyday.  I will leave the crying to them.
11) I will bite off challenges, spit out results and beg for more.

What are you going to do?

 Today’s Workout:
3-3-3-3-3 Deadlifts
4 X 12 Burpees
       200 M Run

This week’s Sweet Cheeky Goodness: 

Roasted Salmon with Orange herb Sauce

• · 1 large orange, unpeeled, sliced
• · 1 large onion, halved, thinly sliced
• · 1 1/2 tablespoons olive oil
• · 6 3-ounce skinless salmon fillets
• · 3 tablespoons chopped fresh dill
• · 1/2 cup fresh squeezed orange juice
• · 1/4 cup thinly sliced green onions
• · 1 1/2 tablespoons fresh lemon juice
• · Additional unpeeled orange slicesPreheat oven to 400°F. Place orange slices in single layer in 13x9x2-inch glass baking dish. Top with onion slices. Drizzle with oil. Sprinkle with salt and pepper. Roast until onion is brown and tender, about 25 minutes. Remove from oven. Increase oven temperature to 450°F.
  Push orange and onion slices to side of baking dish. Arrange salmon in center of dish. Sprinkle with salt, pepper and 1 1/2 tablespoons dill. Spoon orange and onion slices atop salmon. Roast until salmon is opaque in center, about 8 minutes.
  Meanwhile, mix orange juice, green onions, lemon juice and remaining 1 1/2 tablespoons dill in small bowl.
  Transfer salmon to platter. Spoon onion alongside; discard roasted orange slices. Pour orange sauce over fish. Garnish with additional orange slices. 

from Bon Appétit September 1999

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