The
Daily
Fix
Manion
Jamaican Beef Patties
Functional Movements
7 rounds for time:
400-m run
29 back squats
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust.
Why natural, high-power movements are essential for health and performance
Men use 135 lb.
Women use 95 lb.
Dedicated to 1stLt Travis Manion, USMC, the Manion Hero Workout brings veterans, families of the fallen, and inspired civilians together each year to honor Travis’ life and legacy on and around the anniversary of his sacrifice on April 29th. Learn more and support the Travis Manion Foundation here.
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Ingredients
For the Dough:
2 cups almond flour
1 cup shredded mozzarella cheese
2 Tbsp butter (melted)
1 large egg
½ tsp turmeric (for color)
½ tsp salt
For the Filling:
1 lb ground beef
2 Tbsp butter or tallow
½ small onion, finely diced
2 cloves garlic, minced
1 tsp curry powder
½ tsp allspice
½ tsp thyme
½ tsp smoked paprika
¼ tsp cayenne (optional, for heat)
Salt and black pepper, to taste
2 Tbsp beef stock
1 Tbsp coconut cream or heavy cream
Macronutrients
(per serving, makes 6 patties)
Protein: 25g
Fat: 38g
Carbs: 6g
Preparation
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
Heat butter or tallow in a skillet over medium heat. Add onion and garlic and cook for 2–3 minutes until fragrant.
Add ground beef and cook 5–6 minutes, breaking it apart until browned. Stir in curry powder, allspice, thyme, paprika, cayenne, salt, and pepper.
Pour in beef stock and coconut cream, then simmer for 2–3 minutes until the mixture thickens slightly. Remove from heat and let cool.
In a bowl, mix almond flour, mozzarella, melted butter, egg, turmeric, and salt until a soft dough forms.
Roll the dough between two sheets of parchment paper to about ¼-inch thickness. Cut into 6-inch circles.
Spoon a small amount of beef filling into the center of each circle. Fold over and press the edges firmly with your fingers or a fork to seal.
Place patties on the baking sheet and brush lightly with melted butter.
Bake for 15–18 minutes until golden and crisp.
Cool for 5 minutes before serving warm — perfect with a side of lime or a dollop of spicy mayo.
Backstage at the 2011 CrossFit Games, Coach Glassman spoke with Fast Company about the importance of functional movement in training. He describes functional movements as natural, universal motor-recruitment patterns—actions such as squatting, lifting, pulling, and climbing that are deeply rooted in human biology. These movements typically operate from “core to extremity,” transferring force from large, powerful muscle groups to smaller, faster ones, which allows them to produce far greater power than isolated exercises commonly found in commercial gyms.
Glassman contrasts these movements with non-functional exercises like curls or leg extensions, which have little real-world application and generate significantly less power. Developing competency in functional movement, he argues, has practical benefits far beyond the gym. The ability to squat, lift, and move effectively supports everyday activities such as standing from a chair, climbing stairs, or picking objects off the ground, and maintaining these capacities is critical for preserving independence, preventing frailty, and improving long-term quality of life.
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