EVERY DAILY FIX, EVER

The Archive

Skirt Steak With Chimichurri
Seared skirt steak paired with a fresh and zesty chimichurri sauce made with parsley, cilantro, garlic, and red pepper flakes. See more
Photo of Skirt Steak With Chimichurri
For load:

Back squat 5-5-3-3-3-1-1-1-1 reps

Then, spend 20 minutes practicing L-sits.

See more
Academia’s Secret Black Market Explained
Through paper mills, thousands of fake studies have made their way into academic journals. See more
Pesto Chicken & Artichoke Casserole With Feta
Tender chicken, creamy homemade pesto, and tangy feta come together with artichokes, sun-dried tomatoes, and spinach, finished with a peppery arugula garnish. See more
Photo of Pesto Chicken & Artichoke Casserole With Feta
For time:

1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls

225/155 lb. deadlifts
20/14-lb. wall ball

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Maryland Health Secretary Resigns After Records Request on Halted Schizophrenia Research
The cancelled trial was looking at a metabolic approach to treating the disease through a ketogenic diet. See more
Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more
Photo of Steak and Arugula Squash Salad
For time:

3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs

Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.

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Foundations
Our program is designed to elicit as broad an adaptational response as possible. See more
Salmon with Lemon-Dill Sauce
Pan-seared salmon topped with a creamy, tangy lemon-dill sauce. See more
Photo of Salmon with Lemon-Dill Sauce
Rest

Rest day

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"Eat what you kill"
The ongoing saga of allegations against a Montana oncologist for falsely diagnosing cancer and prescribing unnecessary treatments.  See more
Steak and Eggs
Seared sirloin steak paired with golden caramelized onions, fragrant thyme, and buttery eggs. See more
Photo of Steak and Eggs
For load

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.

See more
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit. See more
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more
Photo of Almond Crusted Chicken
Chelsea

Each minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

See more
Is this the future of healthcare?
Super Bowl commercial sells GLP-1s as the solution to our obesity epidemic. See more
Herb Crusted Steak with Lemon Butter
A grilled and seasoned steak topped with a zesty lemon butter and served alongside sautéed asparagus. See more
Photo of Herb Crusted Steak with Lemon Butter
Fast & Heavy

For time:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

See more
Is there a propaganda campaign against low-carb?
So much industry$$, so little science See more
For load:

Back squat 5-5-3-3-3-1-1-1-1 reps

Then, spend 20 minutes practicing L-sits.

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

For the L-sits, play with max holds, from rings, from paralletes, from the floor, etc.

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For time:

1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls

225/155 lb. deadlifts
20/14-lb. wall ball

Today's workout is from PSKC MetFix.

Dale King, owner of PSKC, likes the workout for its transitioning demand, as the pulling requirement of the deadlift becomes more pronounced in the later rounds, while the consistent reps of the wall ball keeps them manageable.

PSKC MetFix is located in Portsmouth, Ohio. After returning home from Army service in 2010, Dale founded his gym with a simple mission—to train people to become capable and confident in order to be a positive catalyst for change for Portsmouth.

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For time:

3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs

Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.

As we restart our foray into the realm of daily workout programming with you all, we find it is an appropriate time to revisit Coach Glassman's 2001 article, Foundations.

While the name has changed, and MetFix's mission has been refined, our underlying prescription for how to achieve optimal health has changed very little in the past 24 years.

"Though the 'Workout of the Day' is designed to meet the needs of elite athletes readying for the highest levels of competition, they can be toned down to provide an acceptable challenge for even the novice exerciser. Choose lighter loads, reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise for tamer versions of the same function."

If you need help or ideas for moderating these workouts let us know in the comments.

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Rest

Rest day

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

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For load

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.

"No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift"
— Greg Glassman

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Chelsea

Each minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

While fledgling versions of other benchmark workouts had started to be seen, Chelsea was the first to be presented in its final format on August 3rd, 2003. It wasn't formally named until a month later with the publishing of Benchmark Workouts, then repeated as the day's workout on September 7th, this time with its official name.

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Fast & Heavy

For time:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

When originally posted in 2001 this workout was truly different than what the rest of the fitness world was doing at the time.

Blending weightlifting and metabolic conditioning, it holds up as a classic, with a simple 3-word statement that encapsulates the high-intensity ethos.

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Skirt Steak With Chimichurri
Seared skirt steak paired with a fresh and zesty chimichurri sauce made with parsley, cilantro, garlic, and red pepper flakes. See more

Ingredients:

For the Chimichurri:
4 Tbsp fresh parsley, chopped
2 Tbsp cilantro, chopped
1 clove garlic, minced
½ tsp red pepper flakes
1 Tbsp red wine vinegar
4 tsp olive oil
1 Tbsp lime juice
Salt and black pepper, to taste

For the Steak:
6 oz skirt steak
Salt and black pepper, to taste

Macronutrients:

Protein: 48g
Fat: 34g
Carbs: 4g

Photo of Skirt Steak With Chimichurri
Pesto Chicken & Artichoke Casserole With Feta
Tender chicken, creamy homemade pesto, and tangy feta come together with artichokes, sun-dried tomatoes, and spinach, finished with a peppery arugula garnish. See more

Ingredients

6 oz chicken breast, cubed
¼ cup artichoke hearts, drained and chopped
2 Tbsp heavy cream
2 Tbsp fresh basil, chopped
2 Tbsp pine nuts
½ tsp garlic, minced
2 Tbsp feta cheese, crumbled
3 Tbsp olive oil (for pesto)
1 cup fresh spinach
1 Tbsp sun-dried tomatoes, chopped
¼ cup fresh arugula (for garnish)
¼ tsp red chili flakes
1 Tbsp Parmesan cheese (optional)
Salt and pepper, to taste

Macronutrients

Protein: 45g
Fat: 66g
Carbs: 12g

Photo of Pesto Chicken & Artichoke Casserole With Feta
Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more

Ingredients

4 ½ oz flank steak
¼ red onion, thinly sliced
2 tsp butter (for cooking)
2 Tbsp olive oil
1 Tbsp balsamic vinegar
2 cups arugula
¼ cup butternut squash, cubed
Salt and pepper to taste

Nutrition Facts:

Protein: 35g
Fat: 40g
Carbs: 8g

Photo of Steak and Arugula Squash Salad
Salmon with Lemon-Dill Sauce
Pan-seared salmon topped with a creamy, tangy lemon-dill sauce. See more

Ingredients:

6 oz salmon fillet
½ Tbsp butter
1 Tbsp lemon juice, freshly squeezed
½ tsp lemon zest
2 Tbsp heavy cream
½ Tbsp fresh dill, chopped
½ clove garlic, minced
Salt and pepper, to taste
Lemon slices (optional, for garnish)

Macronutrients:

Protein: 34g
Fat: 33g
Carbs: 3g

Photo of Salmon with Lemon-Dill Sauce
Steak and Eggs
Seared sirloin steak paired with golden caramelized onions, fragrant thyme, and buttery eggs. See more

Ingredients:

6 oz sirloin steak
¼ cup onion, chopped
2 eggs
2 tsp butter, divided
1 tsp fresh thyme, chopped
1 clove garlic, minced
½ tsp salt
½ tsp ground black pepper

Macronutrients:

Protein: 54g
Fat: 48g
Carbs: 3g

Photo of Steak and Eggs
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more

Ingredients:
4 oz chicken breast
2 Tbsp sour cream
2 Tbsp almond flour
2 Tbsp Parmesan cheese, grated
¼ tsp garlic powder
¼ tsp paprika
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)

Nutrition Facts:
Protein: 25g
Fat: 15g
Carbs: 2.5g

Photo of Almond Crusted Chicken
Herb Crusted Steak with Lemon Butter
A grilled and seasoned steak topped with a zesty lemon butter and served alongside sautéed asparagus. See more

Ingredients

For the Steak:

8 oz ribeye or sirloin steak
½ Tbsp melted butter
½ tsp dried rosemary
½ tsp dried thyme
½ tsp garlic powder
Salt and pepper, to taste

For the Lemon Butter:

1 Tbsp butter, softened
½ tsp lemon zest
½ Tbsp fresh parsley, chopped
½ clove garlic, minced
Pinch of salt

For the Asparagus:

½ Tbsp butter
½ lb asparagus, trimmed
Salt and pepper, to taste
Lemon wedge (optional, for serving)

Macronutrients:

Protein: 56g
Fat: 51g
Carbohydrates: 6g

Photo of Herb Crusted Steak with Lemon Butter
Academia’s Secret Black Market Explained
Through paper mills, thousands of fake studies have made their way into academic journals.
May 28th, 2024, YouTube video by Pete Judo.

See more
Maryland Health Secretary Resigns After Records Request on Halted Schizophrenia Research
The cancelled trial was looking at a metabolic approach to treating the disease through a ketogenic diet.
Maryland Health Secretary Dr. Laura Herrera Scott announced her resignation shortly after Metabolic Revolution filed a Maryland Public Information Act request seeking details on the a

See more
Foundations
Our program is designed to elicit as broad an adaptational response as possible.
Coach Greg Glassman's seminal 2001 article, describing the basics of this program and who it is for.

See more
"Eat what you kill"
The ongoing saga of allegations against a Montana oncologist for falsely diagnosing cancer and prescribing unnecessary treatments. 
Hailed as a savior upon his arrival in Helena, Dr. Thomas C. Weiner became a favorite of patients and his hospital’s highest earner. As the myth surrounding the high-profile oncologist grew, so did the trail of patient harm and suspicious deaths.

See more
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit.
Historically known as "hand balancing," these exercises have been integral to strength and health culture but have become less prevalent in modern fitness routines. This decline has led to a loss of unique benefits that hand balancing offers.

See more
Is this the future of healthcare?
Super Bowl commercial sells GLP-1s as the solution to our obesity epidemic.
With more than 113 million people watching Super Bowl ads last night, this drug delivery company has garnered a lot of attention for painting a tragic–and accurate–picture of obesity in America. Then, they presented their GLP-1 agonist injections as the path forward.

See more
Is there a propaganda campaign against low-carb?
So much industry$$, so little science
Author and journalist Nina Teicholz has spent years researching nutrition and advocating for changes to government-based dietary guidelines. In the article, previously released on her Unsettled Science blog, Nina argues that, in spite of mountains of evidence supporting the effectiveness of low-carb diets, there is an ongoing propaganda campaign against them.

See more
Skirt Steak With Chimichurri

Seared skirt steak paired with a fresh and zesty chimichurri sauce made with parsley, cilantro, garlic, and red pepper flakes.

See more
Photo of Skirt Steak With Chimichurri
For load:

Back squat 5-5-3-3-3-1-1-1-1 reps

Then, spend 20 minutes practicing L-sits.

See more
Academia’s Secret Black Market Explained

Through paper mills, thousands of fake studies have made their way into academic journals.

See more