Lamb Stew with Roasted Red Peppers, Zucchini & Feta
Tender lamb simmered in a rich broth with roasted red peppers, zucchini, and tomatoes, then finished with briny black olives and creamy feta, for a Mediterranean-inspired stew. See more →
Prosciutto, Spinach & Feta Egg Cups
Prosciutto cups filled with a fluffy, flavorful mix of eggs, feta, spinach, and sun-dried tomatoes. See more →
Thomas Seyfried’s latest Research Explained
Could Cytoplasmic Lipid Droplets be Linked to Inefficient Oxidative Phosphorylation in Cancer? See more →
Beef & Broccoli With Ginger-Garlic Sauce
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
Skeletal Muscle Adaptations to Fasting and Exercise
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Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce. See more →
3-round rotation
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
Kendrick/Harcombe Trial: The Conspiracy
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Grilled Pork Chop with Apple & Fennel Slaw
Grilled pork chop paired with a crisp apple and fennel slaw tossed in a tangy apple cider vinaigrette. See more →
10 rounds for time:
Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans
135/95-lb. for the cleans
Women can reduce the row to 200-m
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Fish Tacos with Avocado Lime Cilantro Sauce
Grilled white fish nestled in crisp lettuce and topped with crunchy cabbage, carrots, and a creamy avocado lime sauce. See more →
The Method and Meaning of True Science
In early May 2024, Greg Glassman hosted a group of friends for tacos and an informal presentation of what science is, and the problems with the science of today. 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 →
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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 →
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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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 →
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.
See more →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 →
"Eat what you kill"
The ongoing saga of allegations against a Montana oncologist for falsely diagnosing cancer and prescribing unnecessary treatments. See more →
Isabel
30 snatches for time
Men use 135 lb.
Women use 95 lb.
First appearing in November 2004 in The New Girls article and the workout for November 11th, Isabel is fast, high power output, and one of few benchmark workouts with only one exercise.
Pick a weight that lets you complete several reps quickly. The workout should take less than 10 minutes—more like 5. If you've ever finished this in the 2-minute range, add weight today, but just a little.
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:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
The difficulty of each of these exercises should control the total volume of reps as muscular fatigue sets in over the course of 20 minutes. Each movement should be hard, but not so hard that you can only complete singles. If you make it too easy you’ll be flying through unbroken sets and end up performing an obscene number of reps by the end.
See more →3-round rotation
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
See more →10 rounds for time:
Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans
135/95-lb. for the cleans
Women can reduce the row to 200-m
Today's workout is from 51 Bridges MetFix in Rockville, Indiana.
"At 51 Bridges MetFix we believe that fitness and nutrition are the keys to affordable healthcare and longevity. We're here to change and improve the lives of our members by teaching them how to take charge of their health, and as a result come together to find ways to make a difference in our community."
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
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.
See more →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.
See more →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.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Lamb Stew with Roasted Red Peppers, Zucchini & Feta
Tender lamb simmered in a rich broth with roasted red peppers, zucchini, and tomatoes, then finished with briny black olives and creamy feta, for a Mediterranean-inspired stew. See more →Ingredients
6 oz lamb, cubed
2 Tbsp butter, divided
¼ cup red onion, chopped
1 clove garlic, minced
½ cup zucchini, diced
½ cup beef broth
⅓ cup diced tomatoes
¼ cup roasted red peppers, chopped
1 bay leaf
Salt and pepper, to taste
2 Tbsp black olives, sliced
2 Tbsp feta cheese, crumbled
Macronutrients
Protein: 34g
Fat: 45g
Carbs: 12g
Prosciutto, Spinach & Feta Egg Cups
Prosciutto cups filled with a fluffy, flavorful mix of eggs, feta, spinach, and sun-dried tomatoes. See more →Ingredients
3.0 tsp butter, melted (for greasing)
3.0 slices prosciutto
1/4 cup feta cheese, crumbled
2.0 eggs, beaten
0.5 tsp dried oregano
handful of baby spinach
1.0 tbsp sun-dried tomatoes, chopped
1.0 tbsp fresh basil, chopped (for garnish)
Macronutrients
Protein: 32g
Fat: 43g
Carbs: 9g
Beef & Broccoli With Ginger-Garlic Sauce
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds. See more →Ingredients
1 cup broccoli florets
4 oz beef (sirloin or flank steak), sliced
2 tsp butter, divided
2 Tbsp red onion, thinly sliced
2 Tbsp leeks, thinly sliced
1 clove garlic, minced
½ tsp fresh ginger, minced
1 Tbsp soy sauce
1 tsp white vinegar
Salt and pepper, to taste
1 Tbsp green onions, chopped (for garnish)
½ tsp sesame seeds (for garnish)
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 13g
Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce. See more →Ingredients
For the kebobs:
8 oz chicken thigh, cut into pieces
⅓ cup cherry tomatoes
¼ red onion, cut into chunks
1 Tbsp butter, melted
1 ½ tsp curry powder (adjust to taste)
1 clove garlic, minced
1 lime (zest and juice divided)
¼ tsp salt
¼ tsp ground black pepper
For the Yogurt Sauce:
2 ½ Tbsp Greek yogurt
1 Tbsp cilantro, chopped
Juice from ½ lime
Water (as needed for consistency)
Macronutrients
Protein: 42g
Fat: 30g
Carb: 13g
Grilled Pork Chop with Apple & Fennel Slaw
Grilled pork chop paired with a crisp apple and fennel slaw tossed in a tangy apple cider vinaigrette. See more →Ingredients
For the Pork Chop:
1 pork chop (6 oz), bone-in or boneless
1 Tbsp olive oil
1 Tbsp butter
½ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
For the Slaw:
¼ cup fennel bulb, thinly sliced
¼ cup carrots, shredded
¼ cup green apple, thinly sliced
¼ cup celery, thinly sliced
¼ red onion, thinly sliced
1 Tbsp apple cider vinegar
1 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 37g
Fat: 50g
Carbs: 13g
Fish Tacos with Avocado Lime Cilantro Sauce
Grilled white fish nestled in crisp lettuce and topped with crunchy cabbage, carrots, and a creamy avocado lime sauce. See more →Ingredients
For the Fish:
6 oz white fish fillets (cod, tilapia, or mahi-mahi)
1 Tbsp butter
½ tsp ground cumin
½ tsp smoked paprika
½ tsp garlic powder
½ tsp chili powder
1 Tbsp lime juice
Salt and pepper, to taste
For the Avocado Lime Sauce:
½ avocado
2 Tbsp cilantro, chopped
1 Tbsp lime juice
2 Tbsp sour cream (or Greek yogurt)
1 clove garlic, minced
Salt and pepper, to taste
For the Tacos:
Large romaine or butter lettuce leaves (for wraps)
¼ cup red cabbage, thinly sliced
¼ cup carrot, julienned or shredded
1 Tbsp scallions, chopped
½ fresh jalapeño, thinly sliced (for garnish)
Macronutrients
Protein: 37g
Fat: 29g
Carbs: 20g
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
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
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
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
The New girls
Six beauties, “Isabel, Jackie, Karen, Linda, Mary, and Nancy.”
Thomas Seyfried’s latest Research Explained
Could Cytoplasmic Lipid Droplets be Linked to Inefficient Oxidative Phosphorylation in Cancer?
Skeletal Muscle Adaptations to Fasting and Exercise
Kristi Storuschuk's webinar explores the relationship between fasting, exercise, and skeletal muscle adaptations, focusing on mitochondrial function.
Kendrick/Harcombe Trial: The Conspiracy
Malcolm Kendrick and Zoë Harcombe sued a British newspaper for libel, and won.
Drug Trials Funded By Manufacturers Find 50 Percent Greater Drug Effectiveness
Studies sponsored by drug manufacturers tend to report higher drug efficacy than studies not sponsored by the drug company
The Method and Meaning of True Science
In early May 2024, Greg Glassman hosted a group of friends for tacos and an informal presentation of what science is, and the problems with the science of today.
Academia’s Secret Black Market Explained
Through paper mills, thousands of fake studies have made their way into academic journals.
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.
Foundations
Our program is designed to elicit as broad an adaptational response as possible.
"Eat what you kill"
The ongoing saga of allegations against a Montana oncologist for falsely diagnosing cancer and prescribing unnecessary treatments.
Denver Omelette Skillet
Fluffy eggs cooked with ham, bell peppers, onions, and cheese, served skillet-style.
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The missing ingredient in medical training: evidence-based nutrition
Dietary education leaves doctors unprepared to treat chronic disease.
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