Monday 20260525

What is MetFix: Part I

A metabolic problem needs a metabolic fix

MetFix offers the solution to chronic disease. It involves constantly varied functional movements executed at high intensity combined with a naturally occurring diet consisting of low or no carbohydrates and no seed oils. MetFix is a metabolic fix that corrects and optimizes metabolic function while improving physical fitness.

Most people think of the word “metabolic” as having something to do with one’s metabolism, which is often incorrectly assumed to mean burning calories.  “Jessica has a fast metabolism, she can eat anything and burns it all instantly,” is a common colloquialism, and one that completely underestimates the power of this essential biological mechanism.

Metabolism Drives Change

The word metabolism comes from the ancient Greek μεταβολή meaning change, it quickly becomes used in medicine and by 1684 it is used in S. Blankaart, Physical Dictionary to mean “a change in time, air or disease.” By 1857, Metabasis, was used as a term for a “change of disease, or of treatment; or from one thing to another, either in the symptoms of a malady, or in the indications for its cure,” from R. G. Mayne, Expository Lexicon Medical Science (1860). From a biochemical perspective, metabolism refers to all the chemical processes that occur within living organisms. It involves breaking down food to release energy and building essential molecules to support life functions.

Metabolism involves two main types of processes: anabolic and catabolic. Anabolic processes build complex molecules from simpler ones, while catabolic processes break down complex molecules into simpler ones. Together, these processes make up all the chemical reactions in living organisms. The balance between anabolism and catabolism determines how the organism maintains its physical structure as well as how much energy it has available.

Historically, there was no confusion over the essential role of metabolism in one’s health and survival. We’ve done a marvelous job divorcing our diet and physical output from our health outcomes in modern times. The metabolic pathways that control hormonal responses dictate health or disease outcomes. What you eat and how you process it are driving forces in how your body manages your hormones.

Any fitness coach hoping to deliver the highest level of service would do well to become familiar with bioenergetics and the endocrine system; the metabolic fix lives with changes to metabolism.  MetFix coaches are like engineers working on human bodies; understanding how they work is critical in predicting the best ways to optimize performance and work capacity.

• 2 Minutes Easy Bike: 
• Deep lunge with a torso twist to open up hips and thoracic spine.
• 1 Minute Cat-Cow: 
• 3 Rounds
• 10 Banded Pass-Throughs: 
• 10 Glute Bridges:
• 10 Crunches
• 10 Squat
• 1 round

• 5 Bike Calories:
• 5 AbMat Sit-ups: 
• 5 Wall-Ball Shots: 

WOD

75-50-25 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*

*Women bike 60-40-20 calorie

• 1 minute side straddle hops
• 10 Arm circles (forward and backward).
• 5 Inchworms with a push-up (primes shoulders and core).

• 20 Single-unders (focus on a relaxed grip and high cadence).
• 10 High-jump singles (jumping higher with slow rope spins).
• 05 Double-under 

• 5 Strict presses 
• 5 Push presses 
• 5 Push jerks 

• Load your barbell to your workout weight.
• Do work sets if you still don’t feel ready.
• Try to do max sets each round of attempts

16 push jerks 65/95
100 Single Turn Jump Rope
14 push jerks
100 Single Turn Jump Rope
12 push jerks
50 double-unders
10 push jerks
40 double-unders
8 push jerks
20 double-unders

♀ 85-lb barbell
♂ 1115-lb barbell

• • Round 1: 5 step-ups + 10 empty barbell bench presses 

• 10 Push-ups (primes the chest and shoulders)

5 rounds for time of:
15 box jumps
15 bench presses

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box

Mobility.

• 10 Scapular Wall Slides
• 10 PVC Pipe Pass-Throughs
• 10 Still Leg Deadlifts
• 05 Goblet Squats: 2–3 seconds at the bottom to mobilize ankles and hips.

Warm Up

Burgener Warm Up

Use a hook grip for all lifts.

Phase 3: Building Weight (As Needed)

3-5 sets of increasing weights and less reps until the work set is achieved

Workout

For time:
30 power cleans
600-meter run
30 power cleans

1. General Warm-Up

• Easy Jog: 400 meters at a very conversational pace.

2. Dynamic Stretching

Complete 10 reps of each.

• Leg Swings:
• Toy Soldiers:
• Deep Squat to Hamstring Stretch:

• Barbell Warm-Up (2 Minutes)

• 5 Empty Barbell Deadlifts:
• 5 Light Deadlifts:
• 3 WOD-Weight Deadlifts:

2 rounds for time of:
1 mile run
15 deadlifts

Stimulus and Strategy:
Today, you’ll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you’ll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.

Ruck 3 miles AFAP ….No Running !!!

Chelsea

2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 185-lb barbell
♂ 2255-lb barbell

Stimulus and Strategy:
Today, you’ll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you’ll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.

“Do you want to get bigger and stronger? Then do this: stop trying to make training complicated. Forget about this theory and that theory. Don’t over-analyze the situation. Quit wasting time on arid intellectual debates. Leave the theorizing for the rest of the world. Go to the gym and train.”

Sound familiar? It should. Because if you’ve ever spent more time researching workout plans than actually working out, you already know the problem he’s describing.

Would you rather listen to a conversation about this? You can do that here.

The Noise Has Only Gotten Louder

In 2001, the fitness internet was a fraction of what it is today. Now, there’s an infinite scroll of podcasts, studies, influencers, and training methodologies all competing for your attention and your doubt. High-protein, low-protein. Zone 2. VO2 max. Interference effect. Visceral fat protocols. Sleep optimization before training optimization. The list never ends.

So Here’s the Move

Shut up and train