French Onion Beef Tenderloin with Roasted Green Beans, and Cauliflower
Beef tenderloin with oven roasted veggies and topped with horseradish cream and saucy onions. See more →
The American Fotoplayer. Instrument used in early tv shows.
This forgotten instrument was used to make music for early cartoon shows and games. See more →
Baked Eggs with Chorizo, Kale & Bell Peppers
Spicy chorizo with the freshness of kale and red bell pepper, baked with eggs and topped with melted cheese and cilantro. See more →
Rosemary & Garlic Lamb Skewers with Grilled Asparagus
Rosemary and garlic lamb skewers are packed with bold, smoky flavors with tender, grilled asparagus. See more →
Chipotle Tilapia with Citrus Butter Sauce
This Chipotle Tilapia with citrus butter sauce combines smoky heat from chipotle with the bright flavors of orange and lime, creating a perfectly balanced dish. See more →
The Overhead Squat
The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement. See more →
Chicken Kebobs With Spicy Cashew Sauce
Grilled chicken kebobs featuring tender chicken cubes and yellow bell peppers then drizzled with a warm, spicy cashew sauce and garnished with scallions. See more →
Big Sugar's Sweet Little Lies
How the industry kept scientists from asking: Does sugar kill? See more →
Steak and Avocado Salad With Lime-Cilantro Vinaigrette
This Steak Salad is a refreshing mix of creamy avocado, juicy tomatoes, crunchy cucumber, and tangy feta, all tied together with a zesty lime-cilantro vinaigrette. See more →
The unraveling of a Nobel Prize: How Hermann Muller was awarded the Nobel Prize: A front for eugenics
Was the 1946 Nobel Prize in Medicine/Physiology strategically awarded to promote eugenics? See more →
Cheddar Broccoli Chicken Skillet With Bell Peppers
A rich, cheesy sauce over tender chicken breast and fresh vegetables. See more →
ET Jaynes’ Robot – A prophecy or cautionary tale?
Jaynes foresaw reasoning machines aiding human inquiry, but modern AI's misuse, such as in academic fraud, underscores the necessity of scientific rigor. See more →
Beef and Cauliflower Shepherd’s "Pie"
A twist on classic Shepherds pie without mashed potatoes. See more →
Steven Bartlett sharing harmful health misinformation in Diary of CEO podcast
As reported by the BBC, Bartlett’s podcast “is amplifying harmful health misinformation on his number-one ranked podcast.” See more →
Poached Eggs with Spiced Avocado Cream & Spinach Pesto
Poached eggs with a creamy, spiced, avocado spread, atop a bed of fresh spinach pesto. See more →
Workout 25.3
For time:
5 wall walks
Row 50 calories
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
Row 50 calories
Bad Science’s Threat To Fitness
In this presentation from 2019, Greg Glassman tells the story of how bad science, primarily in the form of corruption, led him to make business decisions to fight to protect his affiliate gyms. See more →
Flank Steak Veggie Rolls with Creamy Tomato Filling
Thinly sliced flank steak is seasoned and wrapped around a mixture of sautéed zucchini, carrot, and red bell pepper, along with a rich filling made from cream cheese, sun-dried tomato paste, garlic, and fresh basil. See more →
Flaws in Nutrition Research
Webinar with Richard Feinman addressing issues in medical and nutritional research, focusing on flaws in scientific methodology See more →
For Load:
Deadlift 3-3-3-3-3-3-3 reps
As either warm-up or cool-down, get on a bike and ride hard for one minute, then easy for one minute for 10 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
5 rounds of:
2 legless rope climbs
20 dumbbell snatches
If your rope is short, less than 15 feet, start from seated on the ground.
Men use a 65-lb. dumbbell
Women use a 45-lb. dumbbell
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
Men use 95 lb.
Women use 65 lb.
Nancy demands speed and precision. With a total of 75 overhead squats, each rep needs to be mechanically sound, yet the load is somewhat light, allowing for a near-sprint pace throughout.
See more →For time:
3 rounds of:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups
The hip-back extensions, as well as the GHD sit-ups, should be performed in a slow, controlled manner. Don't let that slow pace carry over to the rows. Hit the row hard.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes and planks for another 10 minutes.
See more →For time:
Run 5k
While not the highest power output workout in the MetFix arsenal, the real world application of moving yourself from Point A, to a distant Point B makes the 5K an invaluable test.
Interestingly, for a person of average height, the distance to the visible horizon is roughly 4.8km, making the length of this run about "as far as you can see."
See more →Workout 25.3
For time:
5 wall walks
Row 50 calories
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
Row 50 calories
Men deadlift 225 lb., then clean 135 lb., then snatch 95 lb.
Women deadlift 155 lb., then clean 85 lb., then snatch 65 lb.
Stop at 20:00 if not done.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →French Onion Beef Tenderloin with Roasted Green Beans, and Cauliflower
Beef tenderloin with oven roasted veggies and topped with horseradish cream and saucy onions. See more →Ingredients
1 beef tenderloin steak (5 oz)
¼ large cauliflower, cut into florets
¼ tsp dried rosemary, chopped
¼ yellow onion, thinly sliced
¼ tsp dried thyme
1 tsp beef stock concentrate
¼ cup water
1 tsp lemon juice (plus lemon wedges for serving)
¾ Tbsp butter
3 oz green beans, trimmed
2 tsp olive oil
¼ tsp garlic powder
1 Tbsp sour cream
2 tsp horseradish sauce
2 tsp mayonnaise
Salt and pepper to taste
Lemon zest (for garnish)
Macronutrients
Protein: 42g
Fat: 33g
Carbs: 20g
Baked Eggs with Chorizo, Kale & Bell Peppers
Spicy chorizo with the freshness of kale and red bell pepper, baked with eggs and topped with melted cheese and cilantro. See more →Ingredients
2 large eggs
2 oz chorizo, diced (or use spicy sausage)
1/2 cup kale, chopped (or spinach)
1/4 cup red bell pepper, diced
1 Tbsp onion, finely chopped
½ tsp butter
1/4 cup shredded cheddar or Monterey Jack cheese
Salt and pepper, to taste
Fresh cilantro, chopped (for garnish)
Macronutrients
Protein: 27g
Fat: 48g
Carbs: 6g
Rosemary & Garlic Lamb Skewers with Grilled Asparagus
Rosemary and garlic lamb skewers are packed with bold, smoky flavors with tender, grilled asparagus. See more →Ingredients
For the Lamb Skewers
8 oz. lamb shoulder or leg, cut into bite-sized cubes
1 Tbsp butter
2 cloves garlic, minced
1 Tbsp fresh rosemary, finely chopped
1/2 tsp smoked paprika
1/4 tsp black pepper
Salt, to taste
Wooden or metal skewers
For the Grilled Asparagus
1/2 lb asparagus, trimmed
1 Tbsp butter
1/2 tsp lemon zest
Salt and pepper, to taste
Fresh lemon wedges (for serving)
Macronutrients
Protein: 68g
Fat: 57g
Carbs: 9g
Chipotle Tilapia with Citrus Butter Sauce
This Chipotle Tilapia with citrus butter sauce combines smoky heat from chipotle with the bright flavors of orange and lime, creating a perfectly balanced dish. See more →Ingredients
1 large or 2 small tilapia fillets (6 oz)
1 chipotle pepper in adobo sauce, finely minced
¼ medium yellow onion, thinly sliced
3 Tbsp unsalted butter, divided
1 Tbsp fresh orange juice
1 tsp fresh lime juice
1 small clove garlic, minced
½ tsp garlic powder
Salt and pepper to taste
Macronutrients
Protein: 26g
Fat: 25g
Carb: 10g
Chicken Kebobs With Spicy Cashew Sauce
Grilled chicken kebobs featuring tender chicken cubes and yellow bell peppers then drizzled with a warm, spicy cashew sauce and garnished with scallions. See more →Ingredients
2 ½ oz chicken breast, cubed
1 Tbsp soy sauce
½ tsp ginger, minced
1 tsp chili flakes (or red pepper flakes)
1 Tbsp scallions, sliced
2 tsp lime juice (or rice vinegar)
1 oz yellow bell pepper, cubed
1 ½ Tbsp ghee (or butter)
½ tsp garlic, minced
1 Tbsp cashew butter
Macronutrients
Protein: 22g
Fat: 26g
Carbohydrates: 8g
Steak and Avocado Salad With Lime-Cilantro Vinaigrette
This Steak Salad is a refreshing mix of creamy avocado, juicy tomatoes, crunchy cucumber, and tangy feta, all tied together with a zesty lime-cilantro vinaigrette. See more →Ingredients
6 oz steak (sirloin, ribeye, or your preferred cut)
½ avocado, sliced
½ cucumber, sliced or diced
¼ cup cherry tomatoes, halved
2 Tbsp red onion (thinly sliced)
2 Tbsp feta cheese (crumbled)
1 Tbsp cilantro (chopped)
1 Tbsp butter
Salt and pepper to taste
For the lime-cilantro vinaigrette:
2 Tbsp olive oil
1 Tbsp lime juice (freshly squeezed)
1 tsp red wine vinegar (or apple cider vinegar)
1 clove garlic (minced)
1 Tbsp cilantro (chopped)
Salt and pepper to taste
Macronutrients
Protein: 45g
Fat: 79g
Carbs: 17g
Cheddar Broccoli Chicken Skillet With Bell Peppers
A rich, cheesy sauce over tender chicken breast and fresh vegetables. See more →Ingredients:
2½ oz chicken breast (cubed or sliced)
½ cup broccoli florets
½ cup cauliflower florets
1 oz cheddar cheese (shredded)
2 Tbsp red bell pepper (sliced or diced)
1 Tbsp scallions (chopped)
2 tsp butter (or olive oil)
2 Tbsp cream (heavy cream or half-and-half)
Salt and pepper to taste
Macronutrients:
Protein: 32g
Fat: 31g
Carbs: 7g
Beef and Cauliflower Shepherd’s "Pie"
A twist on classic Shepherds pie without mashed potatoes. See more →Ingredients
5 oz ground beef
2 tsp butter
¼ cup onion, diced
½ carrot, chopped
1 clove garlic, minced
1/2 Tbsp tomato paste
¼ cup beef broth
½ tsp of fresh thyme (chopped)
¼ tbsp fresh rosemary
1 tsp salt
1 tsp ground black pepper
1 cup cauliflower rice
1 tsp heavy cream
2 oz cheddar cheese, shredded
Macronutrients
Protein: 44g
Fat: 51g
Carbs: 16g
Poached Eggs with Spiced Avocado Cream & Spinach Pesto
Poached eggs with a creamy, spiced, avocado spread, atop a bed of fresh spinach pesto. See more →Ingredients
2 eggs
½ fresh avocado
3 tsp Greek yogurt
1/8 tsp ground cumin
1/8 tsp coriander
1/4 tsp smoked paprika
1 Tbsp pesto
1/4 cup baby spinach
1 tsp lemon zest
1 tsp sunflower seeds
1 tsp olive oil
Salt and pepper, to taste
Macronutrients
Protein: 23g
Fat: 45g
Carbs: 12g
Flank Steak Veggie Rolls with Creamy Tomato Filling
Thinly sliced flank steak is seasoned and wrapped around a mixture of sautéed zucchini, carrot, and red bell pepper, along with a rich filling made from cream cheese, sun-dried tomato paste, garlic, and fresh basil. See more →Ingredients
3 oz flank steak (thinly sliced)
1/2 zucchini (julienned)
1 Tbsp butter
2 Tbsp cream cheese
1 tsp sun-dried tomato paste (or regular tomato paste)
1/4 carrot (julienned)
1/4 red bell pepper (julienned)
1 tsp garlic (minced)
1 Tbsp fresh basil (chopped)
Salt and pepper to taste
Macronutrients
Fat: 26g
Protein: 22g
Carbs: 6g
The American Fotoplayer. Instrument used in early tv shows.
This forgotten instrument was used to make music for early cartoon shows and games.
The Work Is Not Finished
Coach Glassman addresses MetFix affiliate owners
The Overhead Squat
The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
Big Sugar's Sweet Little Lies
How the industry kept scientists from asking: Does sugar kill?
The unraveling of a Nobel Prize: How Hermann Muller was awarded the Nobel Prize: A front for eugenics
Was the 1946 Nobel Prize in Medicine/Physiology strategically awarded to promote eugenics?
ET Jaynes’ Robot – A prophecy or cautionary tale?
Jaynes foresaw reasoning machines aiding human inquiry, but modern AI's misuse, such as in academic fraud, underscores the necessity of scientific rigor.
Steven Bartlett sharing harmful health misinformation in Diary of CEO podcast
As reported by the BBC, Bartlett’s podcast “is amplifying harmful health misinformation on his number-one ranked podcast.”
Bad Science’s Threat To Fitness
In this presentation from 2019, Greg Glassman tells the story of how bad science, primarily in the form of corruption, led him to make business decisions to fight to protect his affiliate gyms.
Flaws in Nutrition Research
Webinar with Richard Feinman addressing issues in medical and nutritional research, focusing on flaws in scientific methodology
Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice.
See more →
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
