The
Daily
Fix
5 rounds:
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
The Glute-Ham Developer Sit-Up
1 minute of double-unders
20 GHD sit-ups
30 squats
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs.
The benefits of the GHD sit-up explained, along with a cautionary tale of their potency.
Note the number of double-unders completed each round. At the end, subtract the total number of double-unders from your time (in seconds) for your final score.
Post time, double-under reps, and final score to comments.
Ingredients
For the Salmon Packet
Salmon fillet
½ cup bok choy or napa cabbage, shredded
2 Tbsp scallions, sliced
1 tsp toasted sesame seeds
1 sheet parchment paper
Salt and pepper, to taste
For the Garlic-Ginger Teriyaki Glaze
1 Tbsp coconut aminos
1 tsp rice vinegar (or apple cider vinegar)
1 tsp sesame oil (to finish, not for cooking)
1 clove garlic, finely minced
1 tsp fresh ginger, grated
1 Tbsp butter (for richness)
Pinch of red pepper flakes (optional)
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 4g
Preparation
Prepare the glaze: In a small saucepan over low heat, combine coconut aminos (1 Tbsp), rice vinegar (1 tsp), garlic (1 clove), ginger (1 tsp), and butter (1 Tbsp). Simmer for 2–3 minutes until aromatic and slightly reduced. Remove from heat and stir in sesame oil (1 tsp) and red pepper flakes if using.
Assemble the parchment packet: Preheat oven to 375°F (190°C). Place parchment paper on a baking sheet. Layer the shredded bok choy (½ cup) in the center, then top with salmon (6 oz). Season lightly with salt and pepper. Spoon the warm teriyaki glaze over the top and sprinkle with scallions (2 Tbsp).
Seal and bake: Fold the parchment over the salmon and crimp the edges tightly to seal. Bake for 15–18 minutes until the salmon is just cooked through and flakes easily.
Serve: Open the parchment packet carefully, plate the salmon and vegetables, and garnish with toasted sesame seeds (1 tsp). Serve hot.
"The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension.
This second point is consistent with our belief that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. Our favorite ab exercises are predominantly stabilization or isometric exercises. The GHD sit-up, the L sit, and the overhead squat share this stabilization role. The lack of trunk flexion in these moves hides their potency from the uninitiated."
COMMENTS
Sub
1:00 row (calories)
20 sit ups
30 air squats
time: 17:08
92 cals - 18-17-18-19-20 (did not subtract calories from time)
1min DU’s 55-50-60-72-64
20 GHD Sit-ups
30 Sqt
*didnt subtract time with reps*
20 GHD Sit-ups
30 Squats
14:42