The
Daily
Fix
For time:
Steak and Arugula Squash Salad
Foundations
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.
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing.
Our program is designed to elicit as broad an adaptational response as possible.
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.
Everyone's rope is different. Don't let a short rope turn the climbs into a big jump with very little pulling. Consider starting from your standing reach, or even from seated.
Post time to comments.
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
Preparation
Heat a pan over medium heat and add butter (2 tsp). Once melted, add red onion (¼ onion, thinly sliced) and butternut squash (¼ cup, cubed). Cook for 8-10 minutes, stirring occasionally, until the onions are soft and caramelized and the squash is tender. Remove from heat and set aside.
Season flank steak (5 oz) with salt and ground black pepper (to taste).
Heat a grill or pan over medium-high heat. Cook the steak for 3-4 minutes per side for medium-rare, or longer if you prefer a more well-done steak.
Remove the steak from the heat and let it rest for 5 minutes before slicing.
While the steak rests, prepare the dressing by whisking together balsamic vinegar (1 Tbsp), dijon mustard (½ tsp) and olive oil (2 Tbsp) in a small bowl.
Once the steak is rested, thinly slice the steak diagonally against the grain for tenderness.
To assemble the salad, place arugula (2 cups) on a plate. Add the caramelized onions and butternut squash on top. Arrange the sliced steak over the salad, then drizzle with the dressing and top with blue cheese crumbles. Serve immediately.
Coach Greg Glassman's seminal 2001 article, describing the basics of this program and who it is for.
Through its courses, educational content, and affiliates, MetFix will expound on the critical role of nutrition in achieving health and fitness goals, but the foundational principles of our method remain steady.
COMMENTS
Anyhow...scaled a lot
Rope climbs with 15 cal row
Dips with push ups
Tot 13'48"
12:20 for just the body of the workout.
12-ft. Rope (alternated rope on right/left sides of J-Hook)
20-in. Box Jump (and Step-down)
All consecutive Strict Ring Dips
no rope so 24 strict chin-up
M/45
Charlotte, NC
4 rope climbs from laying on the ground to standing
Box jumps and dip RX
3-3-3-3-3 kipping pull ups
50-40-30-20 KB swing - russian (53#)
21- 15-12-9 dips
time: 15:54
18:24_ worked on j-hook from rig + bar dips
One of my favorite quotes is: 'Your needs and the Olympic athlete’s differ by degree, not kind.'
Climbed a 15' rope