EVERY DAILY FIX, EVER

The Archive

Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil. See more
Photo of Lemony Ground Turkey and Kale Soup
Rest

Rest day

See more
The Truth About Protein Drinks and Shakes
Consumer Report on what else is in protein drinks See more
Moroccan-Spiced Lamb Tagine with Cauliflower Couscous
Lamb simmered with warm Moroccan spices and tomatoes, served over light cauliflower couscous for a rich yet low-carb take on a classic tagine. See more
Photo of Moroccan-Spiced Lamb Tagine with Cauliflower Couscous
For load:

Left-arm Turkish get-up 1-1-1 reps
Right-arm Turkish get-up 1-1-1 reps

Also,

Rope climb 3-3-3 trips

See more
Surprising Study Finds Meat May Protect Against Cancer Risk
Surprising? See more
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more
Photo of Chicken Shawarma
4 rounds for time:

30 wall balls
30 sit-ups
Run 400 meters

See more
Avoiding Disease
Glassman Archives: Nutrition Lecture Part 1 See more
Italian Sausage and Peppers Skillet over Cauliflower Mash
Skillet of savory Italian sausage, peppers, and onions served over creamy cauliflower mash. See more
Photo of Italian Sausage and Peppers Skillet over Cauliflower Mash
For load:

Bench press 5-5-3-3-3-1-1-1-1 reps

See more
Zone 2 Exercise for Mitochondrial and Metabolic Health
Do We Really Need Zone 2? See more
Salmon and Eggs Breakfast Skillet
Salmon and buttery scrambled eggs come together with creamy avocado. See more
Photo of Salmon and Eggs Breakfast Skillet
Rest

Rest day

See more
ROS Are Good
Studies revealed that ROS are necessary for the progression of several basic biological processes including cellular proliferation and differentiation See more
Masala Lamb Egg Skillet
A savory skillet dish featuring spiced ground lamb, a fried egg, caramelized onions, and homemade green chutney topped with melted cheese and fresh cilantro. See more
Photo of Masala Lamb Egg Skillet
20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges

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Insulin resistance is a cellular antioxidant defense mechanism
Does insulin resistance helps shield cells from oxidative damage during nutrient overload? See more
Soy-Sauce Pork Cutlets with Smashed Cucumber Salad
Soy-marinated pork cutlets served with a refreshing smashed cucumber salad in a tangy sesame dressing. See more
Photo of Soy-Sauce Pork Cutlets with Smashed Cucumber Salad
For time:

Row 1,000 meters
21 overhead squats
Row 750 meters
15 overhead squats
Row 500
9 overhead squats

See more
Research Manipulation
Part 4: Falsely Reporting Success See more
Turkey Burger Bowl with Grilled Onions and Special Sauce
Turkey burger patties served over crisp lettuce and sautéed mushrooms, topped with sweet grilled onions and finished with a tangy, creamy special sauce. See more
Photo of Turkey Burger Bowl with Grilled Onions and Special Sauce
12-9-6-3 reps for time:

1.5X bodyweight deadlift
1X bodyweight push press

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Meet the Parents Raising ‘Carnivore Babies,’ Swapping Puréed Fruit for Rib-Eye
The carnivore diet is steadily gaining traction with parents—for themselves, and their children. See more
Spiced Meatballs with Creamy Mustard Sauce
Juicy, spice-kissed meatballs paired with a rich and tangy mustard cream sauce. See more
Photo of Spiced Meatballs with Creamy Mustard Sauce
Rest

Rest day

See more
"We Have The Answer"
Greg Glassman on preventing chronic disease See more
Harissa Lamb Mediterranean Bowl
Succulent lamb seasoned with bold harissa and Mediterranean spices, served over fresh veggies with a creamy garlic yogurt drizzle. See more
Photo of Harissa Lamb Mediterranean Bowl
3 sprints:

Bike 1 mile

Rest at least 5 minutes between efforts.

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Obesity disrupts mitochondria, reduces fat-burning
RalA protein damages mitochondria and slows fat metabolism. See more
Rest

Rest day

Enjoy the recovery time, or make-up anything you missed from last week.

See more
For load:

Left-arm Turkish get-up 1-1-1 reps
Right-arm Turkish get-up 1-1-1 reps

Also,

Rope climb 3-3-3 trips

Alternate left arm and right arm attempts on the TGU if you prefer.

For the rope climbs, climb to the “top”, control your descent, tap the floor with your foot, then head back back up without stopping. Pick a height for your “top” that allows you to complete 3 unbroken trips. If 3 trips up your rope is too easy, go legless. If still too easy, hold an L position.

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4 rounds for time:

30 wall balls
30 sit-ups
Run 400 meters

Men throw 20-lb ball to 10’
Women throw 14-lb ball to 9’

See more
For load:

Bench press 5-5-3-3-3-1-1-1-1 reps

Additionally, practice scales or balance drills for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

See more
Rest

Rest day

Enjoy the recovery time, or make-up anything you missed from last week.

See more
20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges

Men hold 35-lb dumbbells for the lunge
Women hold 25-lb dumbbells for the lunge

See more
For time:

Row 1,000 meters
21 overhead squats
Row 750 meters
15 overhead squats
Row 500
9 overhead squats

Men OHS 115 lb.
Women OHS 75 lb.

Photo - MetFix Foundations Seminar at CrossFit TILT Southboro, Boston.

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12-9-6-3 reps for time:

1.5X bodyweight deadlift
1X bodyweight push press

Additionally, stretch for 20 minutes.

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Rest

Rest day

Enjoy the recovery time, or make-up anything you missed from last week.

See more
3 sprints:

Bike 1 mile

Rest at least 5 minutes between efforts.

Use a traditional bike, stationary bike, arm bike, or whatever you have.

See more
Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil. See more

Ingredients

2 Tbsp butter (for cooking)
½ small onion, diced
2 cloves garlic, minced
1 lb ground turkey
½ tsp dried oregano
½ tsp paprika
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
4 cups chicken broth (no sugar added)
1 cup chopped kale, stems removed
2 Tbsp fresh lemon juice
1 tsp lemon zest
½ cup heavy cream (for richness)
1 Tbsp olive oil (for finishing)

Macronutrients

Protein: 101g
Fat: 119g
Carbs: 26g

Photo of Lemony Ground Turkey and Kale Soup
Moroccan-Spiced Lamb Tagine with Cauliflower Couscous
Lamb simmered with warm Moroccan spices and tomatoes, served over light cauliflower couscous for a rich yet low-carb take on a classic tagine. See more

Ingredients

1.5 lbs lamb shoulder or leg, cut into chunks
1 Tbsp butter or beef tallow (for cooking)
1 large onion, chopped
3 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground ginger
½ tsp coarse sea salt
½ tsp cracked black pepper
2 cups cauliflower florets (for couscous)
1 Tbsp extra virgin olive oil (for finishing)
Fresh cilantro or parsley, chopped (for garnish)

Macronutrients

Protein: 168g
Fat: 180g
Carbs: 28g

Photo of Moroccan-Spiced Lamb Tagine with Cauliflower Couscous
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more

Ingredients

2 chicken thighs
1 Tbsp melted butter (for marinade)
1 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 clove garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp ground cinnamon
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp olive oil (for garnish)
Fresh parsley or mint, for garnish
Lemon wedges, for serving

Macronutrients

Protein: 40g
Fat: 70g
Carbs: 7g

Photo of Chicken Shawarma
Italian Sausage and Peppers Skillet over Cauliflower Mash
Skillet of savory Italian sausage, peppers, and onions served over creamy cauliflower mash. See more

Ingredients

1 lb Italian sausage (mild or spicy, no added sugar)
1 Tbsp butter or beef tallow (for cooking)
1 red bell pepper, sliced
1 green bell pepper, sliced
1 small onion, sliced
2 cloves garlic, minced
½ tsp coarse sea salt
½ tsp cracked black pepper
1 tsp dried Italian herbs (basil, oregano, thyme)
3 cups cauliflower florets
2 Tbsp heavy cream
2 Tbsp butter (for mash)
1 Tbsp extra virgin olive oil (for finishing)
Fresh parsley, chopped (for garnish)

Macronutrients

Protein: 74g
Fat: 150g
Carbs: 47g

Photo of Italian Sausage and Peppers Skillet over Cauliflower Mash
Salmon and Eggs Breakfast Skillet
Salmon and buttery scrambled eggs come together with creamy avocado. See more

Ingredients

4 oz cooked salmon, flaked
3 eggs
1 Tbsp butter (for eggs)
1 Tbsp butter (for salmon)
1 Tbsp sour cream
½ avocado, sliced
1 Tbsp fresh chives, chopped
Salt and pepper, to taste

Macronutrients

Protein: 42g
Fat: 52g
Carbs: 4g

Photo of Salmon and Eggs Breakfast Skillet
Masala Lamb Egg Skillet
A savory skillet dish featuring spiced ground lamb, a fried egg, caramelized onions, and homemade green chutney topped with melted cheese and fresh cilantro. See more

Ingredients

8 oz ground lamb
1 Tbsp ghee (for cooking lamb)
1 Tbsp butter (for frying egg and onions)
¼ cup finely chopped red onion
½ green chili, finely chopped (optional, for heat)
1 tsp grated fresh ginger
1 tsp minced garlic
½ tsp ground cumin
½ tsp ground coriander
½ tsp garam masala
¼ tsp turmeric
Salt and pepper, to taste
2 eggs
¼ cup shredded cheddar or mozzarella
1 Tbsp heavy cream (to enrich cheese topping)
1 Tbsp chopped cilantro, plus extra for garnish

For the Green Chutney:
½ cup fresh cilantro leaves
¼ cup fresh mint leaves
1 green chili, chopped (optional, for heat)
1 inch piece fresh ginger, peeled and chopped
1 clove garlic, peeled
1 Tbsp lemon juice
1 Tbsp Greek yogurt (optional, for creaminess)
1 Tbsp avocado oil
Salt, to taste

Macronutrients

Protein: 66g
Fat: 90g
Carbs: 15g

Photo of Masala Lamb Egg Skillet
Soy-Sauce Pork Cutlets with Smashed Cucumber Salad
Soy-marinated pork cutlets served with a refreshing smashed cucumber salad in a tangy sesame dressing. See more

Ingredients

For the Pork Cutlets:
2 (6 oz) pork loin chops, boneless
1 Tbsp butter or beef tallow (for cooking)
2 Tbsp soy sauce (or coconut aminos for lower sodium)
1 tsp garlic powder
½ tsp cracked black pepper
½ tsp red pepper flakes
½ tsp coarse sea salt

For the Smashed Cucumber Salad:
2 medium cucumbers
1 Tbsp rice vinegar
1 tsp sesame oil
1 tsp soy sauce
½ tsp crushed red pepper flakes (optional)
1 Tbsp chopped fresh cilantro or green onions
1 Tbsp extra virgin olive oil (for finishing)

Macronutrients

Protein: 48g
Fat: 40g
Carbs: 5g

Photo of Soy-Sauce Pork Cutlets with Smashed Cucumber Salad
Turkey Burger Bowl with Grilled Onions and Special Sauce
Turkey burger patties served over crisp lettuce and sautéed mushrooms, topped with sweet grilled onions and finished with a tangy, creamy special sauce. See more

Ingredients

6 oz ground turkey
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
½ small onion, thinly sliced
3 tsp butter (for cooking patties and onions)
1 cup lettuce or mixed greens, chopped
½ cup sliced mushrooms
1 tsp olive oil (for mushrooms)

For the Special Sauce:
2 Tbsp mayonnaise
1 tsp mustard (Dijon or yellow)
1 tsp sugar-free ketchup
½ tsp dill pickle juice
¼ tsp smoked paprika

Macronutrients

Protein: 36g
Fat: 35g
Carbs: 5g

Photo of Turkey Burger Bowl with Grilled Onions and Special Sauce
Spiced Meatballs with Creamy Mustard Sauce
Juicy, spice-kissed meatballs paired with a rich and tangy mustard cream sauce. See more

Ingredients

8 oz ground beef
1 egg
¼ cup Parmesan cheese, grated
1 tsp coarse sea salt
1 tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp crushed red pepper flakes
¼ tsp coriander seeds, lightly crushed
¼ tsp dill seeds or dried dill
¼ tsp mustard powder
1 Tbsp butter (for cooking)

For the Creamy Mustard Sauce:
½ cup heavy cream
1 Tbsp Dijon mustard
1 Tbsp butter (for sauce)
Salt and pepper, to taste

Macronutrients

Protein: 60g
Fat: 120g
Carbs: 11g

Photo of Spiced Meatballs with Creamy Mustard Sauce
Harissa Lamb Mediterranean Bowl
Succulent lamb seasoned with bold harissa and Mediterranean spices, served over fresh veggies with a creamy garlic yogurt drizzle. See more

Ingredients

For the Lamb:
8 oz ground lamb
1 egg
¼ cup feta cheese, crumbled
1 tsp coarse sea salt
1 tsp cracked black pepper
1 tsp ground cumin
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
½ tsp ground coriander
1 Tbsp harissa paste

For the Garlic Yogurt Sauce:
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 garlic clove, finely grated
1 Tbsp olive oil
Salt and pepper, to taste

For Serving:
½ cup chopped cucumber
¼ cup diced cherry tomatoes
2 Tbsp sliced kalamata olives
Fresh parsley or mint, chopped
1 Tbsp olive oil (for drizzling)

Macronutrients

Protein: 50g
Fat: 70g
Carbs: 5g

Photo of Harissa Lamb Mediterranean Bowl
The Truth About Protein Drinks and Shakes
Consumer Report on what else is in protein drinks
This Consumer Report warns that protein drinks often contain shockingly high amounts of added sugar, such as up to 46 grams in one Naked Chocolate Protein Smoothie . They also raise concerns about potential contamination with heavy metals—including arsenic, lead, cadmium, and mercury—particularly when these beverages are consumed frequently. Overall, they warn that that while protein drinks may be marketed as healthy and convenient, consumers should be cautious and scrutinize ingredient lists—and not overlook possible health risks.

See more
Surprising Study Finds Meat May Protect Against Cancer Risk
Surprising?
Though just an observational analysis, this study of nearly 16,000 U.S. adults found no link between higher animal protein intake and increased mortality. In fact, participants who consumed more animal protein had a modest but statistically significant reduction in cancer-related deaths. These findings remained consistent even after controlling for a variety of dietary and lifestyle factors, while plant protein intake showed minimal impact on cancer mortality.

See more
Avoiding Disease
Glassman Archives: Nutrition Lecture Part 1
In 2007, during a CrossFit Level 1 seminar in Quanitco, Virginia, CrossFit Founder and CEO Greg Glassman delivered this lecture on the role of nutrition in creating, or avoiding diseases.

See more
Zone 2 Exercise for Mitochondrial and Metabolic Health
Do We Really Need Zone 2?
Zone 2 helps, but higher intensity delivers more.

See more
ROS Are Good
Studies revealed that ROS are necessary for the progression of several basic biological processes including cellular proliferation and differentiation
Alongside Insulin resistance is a cellular antioxidant defense mechanism, this article will be discussed during this

See more
Insulin resistance is a cellular antioxidant defense mechanism
Does insulin resistance helps shield cells from oxidative damage during nutrient overload?
Read the study behind this week's Journal Club.

See more
Research Manipulation
Part 4: Falsely Reporting Success
Explaining how a clinical trial can report success – when there is none.

See more
Meet the Parents Raising ‘Carnivore Babies,’ Swapping Puréed Fruit for Rib-Eye
The carnivore diet is steadily gaining traction with parents—for themselves, and their children.
Some parents are choosing to raise their children on a nutrient-dense carnivore diet—built around meat, eggs, bone

See more
"We Have The Answer"
Greg Glassman on preventing chronic disease
In 2016, during a visit to a Level 1 Certificate Course at CrossFit Silicon Valley, CrossFit Founder and CEO Greg Glassman spoke about the program’s role in confronting the nation’s top killer: chronic disease.

See more
Obesity disrupts mitochondria, reduces fat-burning
RalA protein damages mitochondria and slows fat metabolism.
Researchers found that obesity disrupts the structure and function of mitochondria in fat cells, reducing their ability to burn fat efficiently. A protein called RalA becomes abnormally active in obesity, causing mitochondria to fragment and lose function. These insights may point to new therapeutic strategies to restore healthy fat metabolism.

See more
Lemony Ground Turkey and Kale Soup

Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil.

See more
Photo of Lemony Ground Turkey and Kale Soup
Rest

Rest day

See more
The Truth About Protein Drinks and Shakes

Consumer Report on what else is in protein drinks

See more