For 4 rounds, complete as many reps as possible in 3 minutes of:

21 AbMat sit-ups

15 box jump-overs

9 Front Squats

9HAng Cleans

Complete as many rounds as possible in 12 minutes of:

10 Knee to elbows
Bike 15 calories

rest 1 minute

10 Ground to Overhead Dumbbell Snatch
Row 15 Calories

Repeat each couplet 3 times

For time:

12 rounds for time:

Ruck 3 miles.  Do you Best to maintain an 18-minute mile.

Row 500 meters

30 Air Squats

4 rounds

The most common error in personal training and group coaching is not managing intensity properly. Allowing clients to go hard and fast before mastering the basics of mechanics is far too common and quite dangerous. Talk to any athlete who has injured themselves and chances are they ramped up the intensity before they were ready. Keeping athletes from training beyond their threshold is not an easy job, but it is one a vigilant coach knows is a key to successful outcomes. Mastering the basics ensures that the mechanics of movement are the standard, and when the athlete starts to break their form, the intensity must be pulled back. That threshold is imperative. One more rep or round with poor form holds the potential for injury, and an injured client is the failure of the coach as much as it is the athlete. The movements must be mastered before intensity is increased. MetFix’s emphasis on scaling for special populations addresses the need for this.

“The squat, bench press and pull-up are perfect representations [of functional movements to master]. The return on improvising and mastering these movements is unparalleled by any other approach. Abdominal work is vital, and the sit-up is still “king” regardless of what you’ve been told about the crunch. If your weight training routine keeps you in the gym for more than 30-40 minutes you are wasting time and not working out at sufficient intensity. The error of relying on single joint movements and working at insufficient intensity is nearly universal.”

If metabolism is about a constant change in the body, whether from a health state to a disease state, or the inverse: going from a sick body to a healthy, fit body, then a program that ensures the body’s hormonal regulatory system and bioenergetics works optimally would naturally be called MetFix.  We are the change that fixes the body, preventing and reversing chronic disease.

The Care and Feeding of Your Mitochandria

We now know that the mitochondria and endocrine system dictate where you land on the sickness-wellness-fitness continuum. Your endocrine system is dependent upon your bioenergetics and changes how your hormones function. Diseases proliferate when metabolic function is impaired, and health and fitness outcomes thrive when metabolism is optimized.

MetFix is grounded in the science of metabolic health. Our dietary protocol of mostly meat and fat is a strategic design to build and support lean body mass (muscle, bone, and organs). MetFix’s exercise protocol is based on Greg Glassman’s methodology, which has proven effective at increasing work capacity across broad times and modal domains and therefore one’s functionality–the ability to perform functional movements to meet life’s demands.

The double pillars of the low-carbohydrate high-fat diet and constantly varied high-intensity functional movement create the metabolic environment that allows your body to fix itself and thrive–a diet and exercise program that improves health. This is MetFix.

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.