The
Daily
Fix
10 1-minute rounds of:
Beef & Cheese Pockets
What About Recovery?
1 legless rope climb
Max dumbbell thrusters
Golden, crispy pockets filled with spiced beef and melted cheese.
Coach Glassman argues that most athletes are limited more by insufficient training intensity than by inadequate recovery
No rest between rounds.
Men use 65-lb DBs
Women use 45-lb DBs
Climb a 15-ft rope.
Post number of thruster reps completed to comments.
Ingredients
Beef Filling:
1.5 lb lean ground beef (90/10)
1 medium white onion, finely diced
2 tsp diced chili (optional, or ½ tsp cayenne)
1 tsp garlic powder
1 tsp smoked paprika
1 tsp salt
1 tsp black pepper
1 tsp mixed herbs (oregano, thyme, rosemary blend)
1 Tbsp tallow or butter (for cooking)
Pocket Dough:
2.5 cups cauliflower florets (steamed and mashed, water pressed out)
4 oz shredded mozzarella
â…” cup almond flour
1 large egg
¼ tsp salt
Macronutrients
(per 2 pockets, makes 4 servings)
Protein: 39g
Fat: 35g
Carbs: 10g
Preparation
Heat tallow or butter in a skillet over medium heat.
Add onion and chili (if using), and sauté 2–3 minutes until softened.
Add ground beef, breaking it up with a spatula. Season with garlic powder, smoked paprika, salt, pepper, and herbs.
Cook until browned and any liquid evaporates (about 6–8 minutes). Set aside to cool slightly.
Steam cauliflower until tender (about 7–8 minutes). Mash well and press through a clean towel to remove excess moisture.
In a bowl, mix cauliflower mash, mozzarella, almond flour, egg, and salt until a soft, pliable dough forms. If sticky, chill for 10 minutes.
Divide the dough and filling each into 8 equal portions.
Flatten one portion of dough between your hands into a small round. Place a spoonful of beef filling and 20g cheese in the center.
Fold over and seal edges (press gently to flatten slightly). Repeat for all 8.
Heat butter or tallow in a nonstick skillet over medium-low heat.
Cook each pocket for 2–3 minutes per side, covered, until golden brown and crisp.
Drizzle lightly with olive oil before serving for added richness and flavor.
Storage & ReheatingÂ
Once cooled, wrap in foil and refrigerate or freeze.
From fridge: Air fry at 220°C (425°F) for 8–10 minutes until crispy.
From freezer: Air fry at 220°C for 13–15 minutes until golden and hot throughout.
In this 2005 essay, Coach Glassman examines the growing emphasis on recovery modalities such as massage, ice baths, stretching, chiropractic treatment, and other forms of "pampering." Coach notes that throughout his career, the most effective training methods consistently revealed themselves through the performance of elite athletes. Yet he had never observed a group of top performers whose success could be attributed primarily to advanced recovery techniques.
Greg argues that most athletes spend too much time worrying about overtraining and not enough time training hard. He defines true overtraining as a neuroendocrine decline in performance, not ordinary soreness, fatigue, or the temporary need for more sleep and rest. In his experience, athletes are far more often limited by inadequate intensity or an inability to progress intelligently than by a lack of recovery interventions.
He does, however, identify nutrition as a notable exception. Athletes who closely follow his nutritional recommendations often appear able to sustain more productive training than those eating conventional high-carbohydrate diets. Athletic development occurs near the margins of overtraining and most athletes would benefit more from intelligent progression, proper nutrition, and harder work than from an excessive focus on recovery modalities.
29 thrusters
Only did 1 climb round 9. No thrusters round 2,9.