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 →
Smoked Salmon Roll-Ups with Chive-Cream Cheese
Smoked salmon slices rolled with herbed cream cheese make for a rich, creamy, savory snack or appetizer. See more →
‘It felt very icky’: This scientist’s name was used to write fake peer reviews
By using the names of real scientists but providing fake email addresses, nearly 22 papers were found to contain fake peer reviews. See more →
Beef Chili
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables. See more →
The Pareto Principle in Metabolic Health
Applying the 80/20 rule of outcomes from causes to metabolic health. See more →
Spicy Beef Fried Cauliflower Rice
A spicy, savory beef and cauliflower rice stir-fry with kimchi, spinach, and gochugaru, topped with fried eggs and garnished with scallions and sesame seeds. See more →
Ohio lawmaker proposes gym membership tax credit
The Ohio bill would let people who have a gym membership or a personal trainer deduct up to $1,500 from their personal income taxes, and pay up to $200 in a nonrefundable tax credit. See more →
Lamb Lettuce Wraps
Spiced lamb, crisp lettuce wraps, and a refreshing tomato cucumber salad with a creamy lemon yogurt sauce. See more →
Workout 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Jay Bhattacharya's Opening Remarks At Confirmation Hearing
Dr. Bhattacharya has been nominated to be the new Director of the National Institutes of Health. See more →
Eggplant & Beef Skillet with Spicy Marinara
Skillet dish featuring tender beef, sautéed eggplant, and a spicy marinara sauce. See more →
Fasting, Feeding, and Exercise: Part 1
How fasting and feeding influence metabolism, what happens when we layer in exercise. 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 →The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For Time:
400-meter farmer carry
Find the heaviest set of dumbbells you think you can carry the whole way without setting them down. Then, grab the next heaviest set and use those for the workout.
After the carry, practice L-sits and plank holds for 10 minutes each.
See more →Workout 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Men use 95 lb., then 115 lb., then 135 lb.
Women use 65 lb., then 75 lb., then 85 lb.
Pick a load and modify the pull-ups so that you can finish within 12 minutes. If not done by then, stop at 12:00.
See more →For load:
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Additionally, dedicate 10 minutes to stretching and an additional 10 minutes to practicing handstands.
See more →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
Smoked Salmon Roll-Ups with Chive-Cream Cheese
Smoked salmon slices rolled with herbed cream cheese make for a rich, creamy, savory snack or appetizer. See more →Ingredients:
4 oz smoked salmon (thinly sliced)
3 Tbsp cream cheese (softened)
1 Tbsp fresh chives (finely chopped)
1 tsp lemon juice
Salt and pepper, to taste
Lemon wedges (for garnish)
Macronutrients
Protein: 27g
Fat: 21g
Carbs: 2g
Beef Chili
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables. See more →Ingredients
1 lb ground beef (80% lean)
½ onion, diced
2 cloves garlic, minced
1 chipotle pepper in adobo, chopped
1 Tbsp adobo sauce (from the chipotle can)
½ red bell pepper, diced
1 can (14.5 oz) diced tomatoes
1 cup beef broth
1 Tbsp tomato paste
½ tsp smoked paprika
½ tsp ground cumin
¼ tsp dried oregano
¼ tsp chili powder
Salt and pepper, to taste
¼ cup fresh cilantro, chopped (for garnish)
Lime wedges (for serving, optional)
Macronutrients
Protein: 110g
Fat: 90g
Carbs: 35g
Spicy Beef Fried Cauliflower Rice
A spicy, savory beef and cauliflower rice stir-fry with kimchi, spinach, and gochugaru, topped with fried eggs and garnished with scallions and sesame seeds. See more →Ingredients
6 oz ground beef (80/20)
½ cup cauliflower rice (grated cauliflower)
½ cup spinach, chopped
¼ cup kimchi, chopped
1 tsp gochugaru (Korean hot pepper powder)
1-½ Tbsp butter
1 Tbsp soy sauce
½ tsp apple cider vinegar
½ tsp grated fresh ginger
Salt and pepper, to taste
2 large eggs
2 Tbsp fresh scallions, sliced
½ Tbsp sesame seeds, toasted
Sriracha or extra gochugaru (optional)
Macronutrients
Protein: 55g
Fat: 68g
Carbs: 13g
Lamb Lettuce Wraps
Spiced lamb, crisp lettuce wraps, and a refreshing tomato cucumber salad with a creamy lemon yogurt sauce. See more →Ingredients
For the Wraps:
6 oz ground lamb
Butter lettuce leaves (for wrapping)
½ small shallot, minced
1 tsp dried oregano
½ tsp garlic powder
Salt and pepper, to taste
For the Tomato Cucumber Salad:
1 tomato, diced
½ cucumber, halved lengthwise and sliced into ¼-inch half-moons
1 tsp minced shallot
1 tsp Greek vinaigrette
Salt and pepper, to taste
For the Lemon Yogurt Sauce:
¼ cup plain Greek yogurt
2 Tbsp sour cream
Zest of 1 lemon
Juice from 1 lemon wedge
1 tsp parsley, finely chopped
Salt and pepper, to taste
For Garnish:
¼ cup feta cheese, crumbled
1 Tbsp parsley, finely chopped
Lemon wedges (for serving)
Macronutrients
Protein: 45g
Fat: 35g
Carbs: 19g
Eggplant & Beef Skillet with Spicy Marinara
Skillet dish featuring tender beef, sautéed eggplant, and a spicy marinara sauce. See more →Ingredients
8 oz ground beef
½ medium eggplant, diced
½ red bell pepper, diced
¼ onion, finely chopped
1 clove garlic, minced
½ tsp red chili flakes (optional)
½ cup crushed tomatoes
¼ cup beef broth
1 Tbsp tomato paste
½ tsp dried oregano
½ tsp dried basil
¼ tsp smoked paprika
¼ tsp cayenne pepper (optional)
Fresh parsley, chopped (for garnish)
Salt and pepper, to taste
Macronutrients
Protein: 50g
Fat: 45g
Carbs: 26g
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.
‘It felt very icky’: This scientist’s name was used to write fake peer reviews
By using the names of real scientists but providing fake email addresses, nearly 22 papers were found to contain fake peer reviews.
The Pareto Principle in Metabolic Health
Applying the 80/20 rule of outcomes from causes to metabolic health.
Ohio lawmaker proposes gym membership tax credit
The Ohio bill would let people who have a gym membership or a personal trainer deduct up to $1,500 from their personal income taxes, and pay up to $200 in a nonrefundable tax credit.
Jay Bhattacharya's Opening Remarks At Confirmation Hearing
Dr. Bhattacharya has been nominated to be the new Director of the National Institutes of Health.
Fasting, Feeding, and Exercise: Part 1
How fasting and feeding influence metabolism, what happens when we layer in exercise.
Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa.
See more →
AMPK: restoring metabolic homeostasis over space and time
The cellular energy sensor AMPK plays a central role in regulating metabolism and maintaining energy balance.
See more →
