The
Daily
Fix
3 rounds for time:
Stuffed Eggplant Boats with Beef & Tahini
Pull-ups
Hang from the bar for 1-minute
Hold support on rings for 1-minute
20 strict pull-ups
30 push-ups
40-calorie bike
Tender roasted eggplant halves filled with spiced ground beef, drizzled with a creamy tahini sauce—earthy, rich, and packed with Mediterranean flavor.
Interesting, intelligent, useful information about the pull-up is not easy to come by.
For the hang and hold, accumulate 1-minute of each per round. Does not need to be one continuous hold.
Post time to comments.
Ingredients
For the Eggplant:
2 small eggplants, halved lengthwise
Salt, to draw out moisture
1 Tbsp butter or tallow (for roasting)
For the Beef Filling:
¾ lb ground beef (80/20)
¼ cup finely chopped onion
2 cloves garlic, minced
½ tsp ground cumin
½ tsp smoked paprika
¼ tsp cinnamon
Salt and pepper, to taste
1 Tbsp butter or tallow (for sautéing)
For the Tahini Sauce:
3 Tbsp tahini
1 Tbsp lemon juice
1 clove garlic, minced
2–3 Tbsp warm water (to thin)
Salt, to taste
Optional Garnishes:
Chopped parsley or mint
Pinch of sumac or chili flakes
1 tsp olive oil (cold drizzle)
Macronutrients
(makes 4 servings)
Protein: 24g
Fat: 29g
Carbs: 6g
Preparation
Slice eggplants in half lengthwise and score the flesh lightly. Salt generously and let sit for 15–20 minutes to release moisture. Pat dry with paper towels.
Preheat the oven to 400°F (200°C). Brush cut sides of eggplants with butter or tallow (1 Tbsp total), place cut-side down on a baking sheet, and roast for 25–30 minutes, until soft and golden. Flip and roast another 5–10 minutes if needed.
While eggplant roasts, heat butter or tallow (1 Tbsp) in a skillet over medium heat. Add onion and garlic; sauté 2–3 minutes. Add ground beef, cumin, paprika, cinnamon, salt, and pepper. Cook until browned and fragrant, about 7–8 minutes. Set aside.
In a bowl, whisk tahini (3 Tbsp), lemon juice (1 Tbsp), garlic (1 clove), and salt. Add warm water (2–3 Tbsp) gradually until smooth and pourable.
Scoop a small amount of flesh from the roasted eggplant halves to make room for filling. Spoon beef mixture generously into each boat.
Drizzle with tahini sauce, garnish with parsley, mint, sumac, or chili flakes, and drizzle with olive oil (1 tsp, optional). Serve warm.
In this 2003 article, Coach Glassman argues that the humble pull-up is one of the most important, functional, and underappreciated exercises in all of fitness. Coach defines the pull-up in simple, universal terms and dismisses the obsession with grip variations, insisting that real mastery comes from variety and volume. He outlines the mechanics of a proper rep—from full hang to chest-to-bar contact—and offers creative solutions for beginners, from resistance bands to partner assists. Train pull-ups often, celebrate progress, and treat each new rep as a milestone.
COMMENTS
*2nd rd accidentally went on the bike right after the pull-ups then did pushups last for that rd*
SUNDAY 251109