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 →
Coconut Lemongrass Chicken Stir-Fry
Fresh, zesty lemongrass with creamy coconut milk and a mild chili heat, tossed over chicken thigh and veggies. See more →
Why Local Mechanics Are Turning Away Jobs: The Future Of Car Repairs
Many repairs now require specialized equipment, often necessitating access to subscription-based software controlled by vehicle manufacturers. See more →
Grilled Steak with Goat Cheese, Pear & Walnut Arugula Salad
Grilled steak served over a peppery arugula salad with creamy goat cheese, pear slices, and crunchy toasted walnuts. See more →
Strategies For A Seven Minute 2K On The Concept II Rower
How focussing on a simple, specific, goal, can be systematically and deliberately approached. 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 →5 Rounds For Time:
25 squats
10 strict pull-ups
10 strict dips
The ingredients and structure in today's workout look and smell a lot like Cindy—a bodyweight pull, press, and squat, broken into small sets and repeated for multiple rounds. Note though that there is far less volume, about half as much for most of us, and there is an emphasis put on strict. So don't over scale this and miss the change to develop strict pulling and pressing strength. Struggling to get through the sets of 10 is ok today.
If you can crack off all five rounds of the pull-ups and dips unbroken, consider adding more reps per round, or additional rounds.
See more →For Time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, GHD sit-ups, back extensions, and stiff-legged deadlifts.
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 →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
Coconut Lemongrass Chicken Stir-Fry
Fresh, zesty lemongrass with creamy coconut milk and a mild chili heat, tossed over chicken thigh and veggies. See more →Ingredients
5 oz chicken thighs (thinly sliced)
¼ cup snow peas
1 Tbsp red chili (finely chopped)
¼ cup coconut milk (unsweetened)
¼ Tbsp coconut oil
¼ cup carrot (julienned)
¼ cup bean sprouts
1 tsp ginger (grated)
1 Tbsp lemongrass (finely chopped)
1 Tbsp cilantro (chopped)
1 lime wedge (for garnish)
Salt and pepper, to taste
Macronutrients
Protein: 28g
Fat: 42g
Carbs: 13g
Grilled Steak with Goat Cheese, Pear & Walnut Arugula Salad
Grilled steak served over a peppery arugula salad with creamy goat cheese, pear slices, and crunchy toasted walnuts. See more →Ingredients:
For the Steak:
8 oz ribeye or sirloin steak
1 Tbsp melted butter
1/2 tsp dried thyme
1/2 tsp garlic powder
Salt and pepper, to taste
For the Salad:
2 cups arugula
1/4 cup goat cheese, crumbled
1/2 ripe pear, thinly sliced
2 Tbsp walnuts, toasted and chopped
1/4 small red onion, thinly sliced
For the Dressing:
1 Tbsp balsamic vinegar
2 Tbsp olive oil
1/2 tsp Dijon mustard
Salt and pepper, to taste
Macronutrients:
Protein: 66g
Fat: 85g
Carbohydrates: 18g
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
Why Local Mechanics Are Turning Away Jobs: The Future Of Car Repairs
Many repairs now require specialized equipment, often necessitating access to subscription-based software controlled by vehicle manufacturers.
Strategies For A Seven Minute 2K On The Concept II Rower
How focussing on a simple, specific, goal, can be systematically and deliberately approached.
Blackened Chicken with Roasted Garlic Cauliflower Mash
Spice-crusted chicken breasts seared in butter and paired with creamy roasted garlic cauliflower mash.
See more →
Ten Years of Sharing Reproducible Research
Yale’s ISPS works to address the growing crisis of irreproducible science
See more →
