Max time efforts

Hold a sandbag, ruck sack , bag of dogfood… chest levl arms wrapped around the bag for as long as possible.  50lbs

Rest 3 minutes and repeat for 3 rounds

 

The Fix

But it doesn’t have to be this way. If positive changes take place, the body compensates by dropping excess weight, adding muscle, increasing bone density, and increasing blood flow. Soon damage is reversed and the metabolism drives healthy hormonal responses and allows for greater health gains.

Coach Glassman’s methodology is the other piece of the metabolic fix and combined with this diet education makes the foundation of MetFix. In 1998, Greg Glassman defined fitness as a state with measurable outputs (work capacity across broad time and modal domains) that we still hold as the standard for health today (fitness across a lifespan). He was the first to propose a scientifically rigorous definition of health that accounted for quality of life in the form of power output.

In the early 1990s, almost a decade before he founded CrossFit, Glassman codified constantly varied high-intensity functional movements nourished on a diet that limits sugar and carbohydrates as the best method to achieve health. MetFix is continuing this long, successful tradition. The best way to achieve fitness is still through constantly varied functional movements executed at an intensity that promotes increases in work capacity but does not injure or damage the body. The body’s desire for balance can also create stagnation, which is why we vary the workouts.

Glassman wrote in 1998:

“The balance between strength and endurance is difficult to master, yet essential to fitness. Keeping ‘cardio’ to sessions to 30 minutes and universal training, that is, letting your heart rate rise and fall repeatedly during the session, will allow for spectacular training effects without the emaciation and immunocompromise common to endurance athletes.”

Through variation comes positive adaptation. If you perform the same movement patterns in the same ways, progress will stop. If you rotate functional movements in a variety of patterns and routines in short, medium, and long time domains (constantly varied), the progress will be unprecedented. The proof of this is palpably seen in the results on display of millions of athletes who have practiced functional movements at high intensity. We know from our prior knowledge, that the inputs of constantly varied high-intensity functional movements are powerful and when combined with a nourishing diet rich in protein and fats, void of sugar, refined carbohydrates, and seed oils we can predict measurable improvements in health. That is a prediction we have tested repeatedly with great success.

As a framework, this is close to perfect. MetFix’s goal is to improve on the methodology. We explain why it works so well and drill down on nutrition education. We now know that the nutrition piece is essential if the goal is long-term health. We educate our coaches on the foundations of movement efficacy and efficiency and why it is necessary to perform functional movements, build consistency, and remain vigilant about managing intensity. We emphasize the need for safety and controlled intensity. And we ground this knowledge in the logical scientific framework Glassman made famous.