The
Daily
Fix
21-18-15-12-9-6-3 reps for time:
Duck with Herb Butter
Defining Fitness
We are building a technology of advancing human performance
Dumbbell push presses
Strict knees-to-elbows
Row calories
Pan-seared duck breast topped with a melting disc of aromatic herb butter.
Ingredients
2 duck breasts (skin on, about 6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp dried thyme
2 Tbsp softened butter or ghee
1 tsp fresh rosemary, finely minced
1 tsp fresh thyme, minced
1 tsp fresh parsley, minced
½ clove garlic, finely grated
Zest of ¼ lemon
Pinch of salt
Macronutrients
(makes 2 servings)
Protein: 44g
Fat: 40g
Carbs: 1g
Preparation
In a small bowl, mix softened butter with rosemary, thyme, parsley, garlic, lemon zest, and salt. Roll into a small log in parchment or plastic wrap and refrigerate until firm.
Pat duck breasts dry. Score the skin in a criss-cross pattern, being careful not to cut into the meat. Season both sides with salt, pepper, garlic powder, and thyme.
Place duck breasts skin-side down in a cold, dry skillet. Turn heat to medium. Let the fat render slowly—about 8–10 minutes—until the skin is deeply golden and crisp. Flip and cook 3–5 minutes on the meat side for medium-rare. Rest 5 minutes before slicing.
Slice the duck breast and top each serving with a slice of herb butter. Let it melt over the warm duck. Optional: serve with sautéed greens or roasted cauliflower mash.
Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.
Post dumbbell load and time to comments.
In this presentation from 2009, Greg Glassman succinctly explains to his staff why his fitness program is so effective, and why it is a scientific breakthrough.
Coach Glassman explains that the essence of CrossFit is nicely contained within our definition of functional movement, and our commitment to their exclusive use. The movements are safe, natural and compound in nature—and they’re efficient. They express power and lend themselves to precise measurement. That measurement is key, because it takes fitness out of the realm of ethereal guesswork and makes it concrete and quantifiable. When something can be defined and measured, ideas can be tested and improvement can be tracked, allowing athletes and trainers alike to find the best way to achieve fitness.
“What we are doing collectively…is we are building a technology of advancing human performance.”
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SUNDAY 251019