The
Daily
Fix
12-9-6-3 reps for time:
French Onion Steak and Egg Quiches
Evidence based Fitness
1.5X bodyweight back squat
1.25X bodyweight hang power clean
Savory mini quiches layered with caramelized onions, tender steak, and a rich cheese topping, all nestled into a crispy pork rind and almond flour crust.
Judging a program by its safety, efficacy, and efficiency
Additionally, practice L-sits for 20 minutes.
Post time and loads used to comments.
Ingredients
For the Crust:
¾ cup finely crushed pork rinds
¼ cup almond flour
2 Tbsp butter, melted
¼ tsp salt
For the Filling:
8 oz sirloin steak, cooked medium-rare and diced
6 large pasture-raised eggs
½ cup heavy cream (or full-fat coconut milk for dairy-free)
2 medium yellow onions, thinly sliced
2 Tbsp butter (for caramelizing onions)
½ tsp garlic powder
¼ tsp dried thyme
Salt and pepper, to taste
½ cup Gruyère cheese, shredded (or aged Swiss)
Macronutrients
Protein: 150g
Fat: 199g
Carbs: 35g
Preparation
Prepare the Crust: Preheat the oven to 375°F (190°C). In a bowl, mix the crushed pork rinds (¾ cup), almond flour (¼ cup), melted butter (2 Tbsp), and salt (¼ tsp) until crumbly. Press about 1–2 tablespoons of the mixture firmly into the bottom and slightly up the sides of each cavity in a well-greased muffin tin. Pre-bake the crusts for 6–8 minutes until lightly golden. Remove from the oven and let cool slightly.
Caramelize the Onions: Melt the butter (2 Tbsp) in a skillet over medium heat. Add the sliced yellow onions (2 medium) and a pinch of salt. Cook low and slow, stirring often, for about 20–25 minutes until deeply golden and sweet.
Make the Filling: In a large bowl, whisk the eggs (6 large), heavy cream (½ cup), garlic powder (½ tsp), dried thyme (¼ tsp), salt, and pepper.Fold in the diced sirloin steak (8 oz) and half of the caramelized onions (from above).
Assemble the Mini Quiches: Spoon the steak and egg mixture evenly into each crust. Top each mini quiche with the remaining caramelized onions. Sprinkle shredded Gruyère cheese (½ cup) generously over each one.
Bake: Bake at 375°F (190°C) for 18–20 minutes, or until the centers are set and the tops are golden and bubbling. Cool for 5 minutes before removing from the tin.
At a certification seminar in 2007, founder Greg Glassman outlined the philosophy that drives his methodology. At its core, he explained, his approach is grounded in *evidence-based fitness*—a system built on scientific principles and logical evaluation to improve human performance. He broke this idea down into its essential parts, showing how any fitness program must be judged by three critical measures:
- Safety – How effectively does it prevent injury?
- Efficacy – What measurable results and adaptations does it deliver?
- Efficiency – How quickly can those results be achieved?
For a program to have real validity, these three factors must be backed by data that is measurable, observable, and repeatable. Just as importantly, its methods, outcomes, and criticisms must remain transparent and open to scrutiny. These are the cornerstones of science and reasoned evaluation. Glassman stressed that, unlike much of the commercial fitness industry—often driven by profit rather than evidence—his methodology is committed to these standards. Any training system that truly claims to make people fitter, he argued, must be held to the same requirements.
See more from The Glassman Archive here.
WEDNESDAY 250903