The
Daily
Fix
Fight Gone Bad!
Teriyaki Beef & Asparagus Rolls with Sesame Seeds
The Most Important Part of Recovery from Addiction is Effort. And We Train That.'
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce.
In an Ohio community ravaged by the opioid crisis, the Portsmouth Spartan Kettlebell Club builds a different form of strength.
Men use 20-lb. ball to 10', 75-lb. SDHP and press, 20" box
Women use 14-lb. ball to 9', 55-lb. SDHP and press, 20" box
This is the famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. Coach Glassman initially created this workout for fighter BJ Penn, to emulate the demands of an MMA fight.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Ingredients
1 flank steak, thinly sliced (6 oz)
3 asparagus spears, cut into 1-inch pieces
¼ red bell pepper, sliced
½ carrot, sliced
¼ small zucchini, sliced
2 tsp coconut oil
1 tsp white sesame seeds
2 Tbsp soy sauce
1 Tbsp white vinegar
½ Tbsp ginger, peeled, minced
1 garlic clove, minced
¼ tsp red pepper flakes
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 20g
Carbs: 13g
Preparation
Prepare the teriyaki glaze: In a small bowl, whisk together soy sauce (2 Tbsp), white vinegar (1 Tbsp), ginger (½ Tbsp), garlic (1 clove), and red pepper flakes (¼ tsp). Set aside.
Assemble the rolls: Lay the thinly sliced steak pieces on a flat surface. Place a few pieces of asparagus, red bell pepper, carrot, and zucchini at one end of each steak slice. Roll tightly and secure with a toothpick. Season lightly with salt and pepper. Should make 2–3 rolls.
Cook the rolls: Heat coconut oil (2 tsp) in a skillet over medium-high heat. Add the steak rolls and sear on all sides until browned and cooked through, about 2–3 minutes per side.
Add the glaze: Reduce heat to low, pour the teriyaki glaze into the skillet, and let it simmer for 1–2 minutes, turning the rolls to coat them evenly. Allow the sauce to thicken slightly.
Serve: Remove the steak rolls from the skillet and place on a serving plate. Drizzle any remaining glaze over the top and sprinkle with toasted sesame seeds. Serve hot.
Dale King, MetFix staff member and owner of PSKC MetFix is using fitness as a tool for fighting the opioid epidemic.
At PSKC, recovery isn't just about physical health — it's about building mental toughness, accountability, teamwork, and connection. Many gym members are in recovery from addiction, and some have become staff. The gym partners with rehab centers, prisons, and counseling services to support recovery through fitness.
The community impact has been profound. PSKC has helped revitalize downtown Portsmouth, inspiring new businesses and sparking hope in a town once marked by despair. The gym serves as both a fitness center and a social support network.
COMMENTS
Ran uphill 7.24 miles (1:21), then back downhill to complete 14.43 miles in 2:34
Average mile pace throughout: 10:41/mile
Ascent/Descent: 1888/-1888-ft.
Average Cadence: 180 Pulls/minute
Had Metronome on, set to 180 Beats/minute to help me Pull my feet up on the beat
Breathing Gear 1: Nasal Inhale 4 beats, Nasal Exhale 4 beats (for the most part)
Breathing Gear 2: Power Nasal Inhale, Power Nasal Exhale on the more difficult inclines
At the top, at 7.24 miles in, consumed 16-fl. oz. mix of pH 9.5 water + 5 g Creatine Monohydrate, half a sachet of LMNT salt, and a scoop of whey protein isolate; did not drink water until this point, and did not drink anymore until the run was done
45 lb BB
14 lb medball
27-18-21-21-16
20-15-20-20-15
20-14-16-15-16