The
Daily
Fix
For Time:
Ginger Pork Lettuce Wraps
The Kettlebell Swing
25 kettlebell swings
Run 200 meters
25 pulls to inverted hang
Run 200 meters
20 kettlebell swings
Run 200 meters
20 pulls to inverted hang
Run 200 meters
15 kettlebell swings
Run 200 meters
15 pulls to inverted hang
Run 200 meters
10 kettlebell swings
Run 200 meters
10 pulls to inverted hang
Savory ground pork cooked with soy sauce, garlic, and ginger, wrapped in cool, crisp lettuce leaves.
We swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing, we proceed unabated.
Men use a 2-pood KB on the swings.
Women use a 1.5-pood KB on the swings.
Use pull-up bar or rings for the pulls-to-inverted and keep your arms STRAIGHT as you pull from hanging below (feet towards the floor,) to hanging inverted (feet towards the ceiling.)
Post time to comments.
Ingredients
6 oz ground pork
1 Tbsp butter or coconut oil
1 clove garlic, minced
½ tsp fresh ginger, grated
1 Tbsp soy sauce
½ tsp white vinegar
¼ tsp chili flakes or sriracha (optional, for heat)
2–3 large butter lettuce or romaine leaves
1 Tbsp scallions, sliced (for garnish)
1 tsp olive oil (for drizzling)
Macronutrients
Protein: 30g
Fat: 40g
Carbs: 2g
Preparation
Melt butter or coconut oil in a skillet over medium-high heat. Add ground pork and cook for 5–7 minutes, breaking it up with a spatula, until browned and fully cooked.
Add garlic, ginger, and cook for 30 seconds until fragrant. Stir in soy sauce, vinegar, and chili flakes or sriracha if using. Simmer for 1–2 minutes, letting the flavors combine.
Remove from heat. Spoon the pork mixture into lettuce leaves.
Top with sliced scallions and a light drizzle of olive oil. Serve immediately.
"We don’t do half-rep pull-ups, we don’t do half-rep squats and we don’t do half-rep push-ups. If there is a natural range of motion to any movement we like to complete it. To do otherwise seems unnatural. We would argue that partial reps are neurologically incomplete."
COMMENTS
Modification: substitute 200m run with 400 C2 Bike Erg. KB - 16kg & russian standard. Sitting L-sit pull to inverted hang, return to sitting every rep. Reduced rounds and reps ( 15 swings, 400m bike, 5 ptih, 400 bike, 10 swings, 400 bike, 5ptih, 400 bike, 5 swings, 400 bike, 5ptih)
Time: 14:38
Notes: 1st workout attempting metfix, return to metcon workouts after significant non-training period. De-conditioned. Never performed pull to inverted hang before. Fun trying something new!
31:05 pull to inverted hang on rings
70# KBS
500m bike erg
Low ring pull to inverted
25:47
9 cal echo bike for run
Hanging knee raises
Time: 12:58
@53lbs KB
Assault runner
Oly rings for pulls to inverted
Did Rings and Squat Endurance
Got 11 Kipping Ring Muscle-ups in a row: Black II Level (12 would have gotten me Black III)
20-repetition Back Squat at 1.15*Bodyweight (155.4-lb. Bodyweight; Squatted 179-lb.): Black II Level
sub:
kb swings (35#) - all sets
250m row
time: 15:51
Not sure if I was doing the inverted pulls to the correct standard but I gave it on honest try
39:58