The
Daily
Fix
For time:
Lomo Saltado
Coaching Special Populations
Row 2,000 meters
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice.
Building Trust, Health, and Community, with Michele Mootz
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, back extensions, and single-arm deadlifts.
Compare to 250311.
Post row time to comments.
Ingredients
1½ Tbsp tallow or butter (for searing)
¾ lb sirloin or flank steak, sliced into thin strips
Salt and pepper, to taste
½ tsp garlic powder
½ cup red onion, sliced
1 clove garlic, minced
1½ tsp soy sauce (or coconut aminos)
1 tsp red wine vinegar (or apple cider vinegar)
½ tsp ground cumin
¼ tsp smoked paprika
¼ cup beef broth (no sugar added)
1 tsp fresh lime juice
1 Tbsp chopped cilantro (for garnish)
Optional: 1 tsp olive oil (cold drizzle at end)
Optional Base:
¾ cup sautéed cabbage or cauliflower rice (cooked in butter)
Macronutrients
Protein: 84g
Fat: 43g
Carbs: 8g
Preparation
Season the beef strips (¾ lb) with salt, pepper, garlic powder (½ tsp), and cumin (½ tsp). Let sit for 10 minutes while prepping the rest.
In a heavy skillet or cast iron pan, heat tallow or butter (1½ Tbsp) over medium-high heat. Sear beef in batches for 1–2 minutes per side until browned but still pink inside. Remove and set aside.
In the same skillet, add sliced red onion (½ cup). Sauté for 2 minutes until just softened. Add minced garlic (1 clove) and cook for 30 seconds more.
Deglaze the pan with beef broth (¼ cup), soy sauce (1½ tsp), vinegar (1 tsp), lime juice (1 tsp), and smoked paprika (¼ tsp). Simmer for 1–2 minutes, stirring up any browned bits.
Return the beef to the pan and toss to coat. Cook for 1 more minute until heated through and slightly thickened.
Serve over a bed of sautéed cabbage or cauliflower rice. Garnish with chopped cilantro and a drizzle of olive oil (1 tsp) if desired.
In this conversation, Michelle Mootz recounts the origins of her pioneering work with seniors and chronically ill clients—programs that began within CrossFit and have evolved into MetFix’s mission of professionalizing coaching in special populations. Mootz describes creating a closed, data-driven affiliate focused on individuals aged 65+ and those managing chronic disease, where measurable health improvements were matched by profound emotional transformations. Stories like a gastric bypass patient overcoming gym-related trauma illustrated the power of trust, community, and incremental progress. The now-famous “whiteboard,” where participants recorded life-changing victories—carrying groceries, climbing stairs, or playing with grandchildren—became a symbol of purpose-driven coaching and human connection.
Mootz and Thomson expand the discussion to the future of coaching as a form of healthcare collaboration. They highlight the need to elevate coach education so practitioners can confidently engage with medical professionals and support individuals navigating GLP-1 therapies, chronic disease, or recovery from metabolic dysfunction. Mootz emphasizes humility, open communication, and non-judgmental nutrition guidance as the foundation for trust—echoing her belief that coaching is a “heart-centered mission.” MetFix’s new initiatives, including an online scaling course and hands-on seminars, aim to equip coaches to create safe, inclusive environments where every individual, regardless of age or condition, can move, live, and thrive with dignity.
A 10-minute summary of the webinar is available here free, for anyone, while the full video is available for Medical Society Members and MetFix affiliates in their dashboard.
COMMENTS
200-400-600m
1:1 work to rest
Increase pace each round, cat cows while you rest
Workout
1st 500 - goal pace
2nd 500 - slightly under goal
3rd 500 - goal pace
4th 500 - send it and pray to whoever you pray to
Cool down was easy row, and playing with back bends to help with thoracic mobility and some handstand holds
Preheat oven to 400°F. Foil-line sheet.
Toss beef with salt, pepper, garlic powder, cumin.
Add onion, soy, vinegar, paprika, broth, lime; mix on sheet.
Bake 15-20 min until cooked, stir once.
Serve.
Wow! Nasty workout.
If this is your first time trying a 2000m row but have completed 1000m or more in one sitting, then good luck to you-Go for it!
If you have not done more than 500m, then scale the distance to 1000m for time.
The fun skill work at the end is a chance to build core strength and work on anti-rotational forces of single-arm loaded work.
Stay EXTREMELY strict on the T2B, hollow-rock and back extensions. For the back extensions, if you do not have a GHD, explore an extremely light Jefferson curl.
For the single arm deadlifts, challenge yourself with a barbell. A single dumbbell will do the trick as well, but position it beside the body like a suitcase for an added challenge. The DB is also much lower to the ground.