Coconut Lemongrass Chicken
Tender chicken simmered in a rich, aromatic coconut cream sauce infused with lemongrass, garlic, and ginger — a fragrant, satisfying, dish. See more →
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Elevate GLP-1 Naturally
How whole foods activate the body’s own GLP-1 system—without the drugs. See more →
Croque Madame
All the indulgence of the classic French favorite — smoky ham, melted Gruyère, creamy cheese sauce, and a buttery fried egg — without the bread. See more →
Choctaw Nation Town Hall
Greg Glassman at the Choctaw Nation Wellness Center: November 2017 See more →
French Lamb Chops with Rosemary Beurre Blanc
Pan-seared lamb chops served with a silky, buttery rosemary beurre blanc — a luxurious, high-fat meal bursting with French flavor. See more →
Mitochondrial ROS and Fuel Choice
How the type of food or fuel entering mitochondria can influence reactive oxygen species formation. See more →
Ginger-Soy Steamed Cod
Delicate cod fillets gently steamed with fresh ginger, garlic, and a savory soy-infused butter sauce. See more →
Exceeding the Guidelines: Exercise During Pregnancy in Elite and Recreational Athletes
High levels of exercise during pregnancy may be safer than commonly assumed. See more →
Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →
15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
7 bodyweight hang squat cleans
14 GHD sit-ups
21 push-ups
Sugar: A Drug We Refuse to Name
Modern diets flood our bodies with refined sugar in ways that exploit ancient survival instincts. See more →
Egg Cups with Ham and Bacon
Protein-packed breakfast cups with eggs, smoky bacon, and savory ham — perfect for meal prep or a quick morning bite. See more →
Origins: 2011 Fast Company Interview
Coach discusses the beginnings of his training philosophy and the rise of group-based coaching. See more →
Chilean Empanadas
Savory South American hand pies reimagined in a buttery almond-flour dough, filled with seasoned beef, onions, and olives. See more →
For time:
2-minute handstand hold
Row 500 meters
2-minute plank hold
Row 500 meters
2-minute support on rings
Row 500 meters
This Viral "Deep fake Detection Trick" Might Actually Make you Easier to Scam
The problem with viral AI “detection hacks,” and what you need to understand before the next scam hits your screen See more →
Gochujang Butter Cod
Flaky cod fillets seared in a rich gochujang butter sauce for a savory, slightly spicy dish with deep umami flavor. See more →
Ground Chicken Crust Pizza with Garlic Butter & Mozzarella
A savory, golden-crusted pizza made from seasoned ground chicken, topped with rich tomato, melted cheese, and finished with a drizzle of olive oil and fresh herbs. See more →
4 rounds for time:
100-m farmer carry
10 kettlebell snatches
10 kettlebell snatches, other arm
400-m run
Skeletal Muscle Function Is Dependent Upon BRCA1 to Maintain Genomic Stability
The BRCA1 gene may play a key role in maintaining mitochondrial function and energy metabolism in skeletal muscle. See more →
Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles. See more →
Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health. See more →
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Men use a 20-lb ball to 10 feet.
Women use a 14-lb ball to 9 feet.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Weighted pull-up 5-5-3-3-3-1-1-1-1 reps
Bench press 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the sets.
See more →5 rounds for time:
Run 800 meters
40 box jumps
Jump a 20” box.
See more →15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
7 bodyweight hang squat cleans
14 GHD sit-ups
21 push-ups
If needed, reduce the load and scale the movements to aim for at least 5 rounds.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
2-minute handstand hold
Row 500 meters
2-minute plank hold
Row 500 meters
2-minute support on rings
Row 500 meters
In each static hold accumulate a total of 2 minutes. Does not need to be unbroken.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice handstand holds, walks, and pirouettes.
See more →4 rounds for time:
100-m farmer carry
10 kettlebell snatches
10 kettlebell snatches, other arm
400-m run
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Coconut Lemongrass Chicken
Tender chicken simmered in a rich, aromatic coconut cream sauce infused with lemongrass, garlic, and ginger — a fragrant, satisfying, dish. See more →Ingredients
1 ½ lbs chicken thighs or breasts, cut into bite-sized pieces
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 stalk lemongrass, trimmed and finely minced (or 1 Tbsp lemongrass paste)
1 cup full-fat coconut milk
1 Tbsp fish sauce or coconut aminos
1 Tbsp lime juice
1 tsp turmeric
Salt and black pepper, to taste
Fresh cilantro or Thai basil, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 34g
Carbs: 4g
Croque Madame
All the indulgence of the classic French favorite — smoky ham, melted Gruyère, creamy cheese sauce, and a buttery fried egg — without the bread. See more →Ingredients
For the Base:
4 slices deli ham (sugar-free, uncured)
4 slices Gruyère or Swiss cheese
2 large eggs
1 Tbsp butter or tallow (for frying)
Salt and black pepper, to taste
For the Béchamel Sauce:
1 Tbsp butter
1 Tbsp almond flour
¾ cup heavy cream
¼ cup shredded Gruyère cheese
¼ tsp Dijon mustard
Pinch of nutmeg
Salt and black pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 45g
Fat: 42g
Carbs: 6g
French Lamb Chops with Rosemary Beurre Blanc
Pan-seared lamb chops served with a silky, buttery rosemary beurre blanc — a luxurious, high-fat meal bursting with French flavor. See more →Ingredients
For the Lamb Chops:
8 small lamb chops (about 1½ lbs total)
1 Tbsp butter or tallow (for searing)
1 tsp fresh rosemary, chopped
Salt and black pepper, to taste
For the Rosemary Beurre Blanc:
½ cup dry white wine or chicken broth
1 small shallot, finely minced
1 sprig fresh rosemary
½ cup (1 stick) cold butter, cubed
1 Tbsp lemon juice
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 34g
Fat: 39g
Carbs: 2g
Ginger-Soy Steamed Cod
Delicate cod fillets gently steamed with fresh ginger, garlic, and a savory soy-infused butter sauce. See more →Ingredients
For the Cod:
4 cod fillets (about 6 oz each)
2 Tbsp butter or tallow (for the steamer or pan)
Salt and black pepper, to taste
For the Ginger-Soy Sauce:
2 Tbsp butter
1 clove garlic, minced
1 Tbsp fresh ginger, grated
2 Tbsp coconut aminos or tamari (no sugar added)
1 Tbsp lime juice
1 tsp sesame seeds (optional, for garnish)
2 green onions, thinly sliced (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 34g
Fat: 20g
Carbs: 3g
Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →Ingredients
2 duck legs confit (store-bought or pre-cooked)
2 Tbsp duck fat, butter, or tallow (for crisping)
4 cups mixed greens (arugula, spinach, or romaine)
½ cup cherry tomatoes, halved
¼ cup crumbled goat cheese or blue cheese
2 Tbsp chopped walnuts or pecans (optional)
Salt and black pepper, to taste
For the Warm Garlic Butter Dressing:
3 Tbsp butter
1 clove garlic, minced
1 tsp Dijon mustard
1 Tbsp lemon juice
Salt and pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 41g
Fat: 55g
Carbs: 5g
Egg Cups with Ham and Bacon
Protein-packed breakfast cups with eggs, smoky bacon, and savory ham — perfect for meal prep or a quick morning bite. See more →Ingredients
8 large eggs
4 slices bacon, cooked and crumbled
½ cup diced ham
½ cup shredded cheddar cheese
¼ cup heavy cream
Salt and black pepper, to taste
1 Tbsp butter or tallow (for greasing muffin tin)
Macronutrients
(per 3 cups, serves 4)
Protein: 28g
Fat: 28g
Carbs: 2g
Chilean Empanadas
Savory South American hand pies reimagined in a buttery almond-flour dough, filled with seasoned beef, onions, and olives. See more →Ingredients
For the Dough:
2 cups almond flour
1 cup shredded mozzarella cheese
2 Tbsp butter or tallow
1 large egg
½ tsp salt
For the Filling:
1 Tbsp butter or tallow
1 lb ground beef
1 small onion, finely diced
2 cloves garlic, minced
1 hard-boiled egg, chopped
6 green olives, sliced
½ tsp cumin
½ tsp smoked paprika
½ tsp chili powder
Salt and black pepper, to taste
Macronutrients
(per serving, makes 6 empanadas)
Protein: 22g
Fat: 32g
Carbs: 7g
Gochujang Butter Cod
Flaky cod fillets seared in a rich gochujang butter sauce for a savory, slightly spicy dish with deep umami flavor. See more →Ingredients
For the Cod:
4 cod fillets (about 6 oz each)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Gochujang Butter Sauce:
3 Tbsp butter, softened
1 Tbsp gochujang paste
1 tsp soy sauce or coconut aminos
1 tsp rice vinegar
1 clove garlic, minced
1 tsp lemon juice
Optional Garnish:
Sliced green onions
Sesame seeds
Macronutrients
(per serving, serves 4)
Protein: 32g
Fat: 22g
Carbs: 2g
Ground Chicken Crust Pizza with Garlic Butter & Mozzarella
A savory, golden-crusted pizza made from seasoned ground chicken, topped with rich tomato, melted cheese, and finished with a drizzle of olive oil and fresh herbs. See more →Ingredients
For the Chicken Crust:
16 oz. ground chicken (preferably thigh meat for better fat content)
1 large egg
2 oz. grated Parmesan cheese
½ tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
1 Tbsp melted butter or tallow (for brushing before baking)
For the Toppings:
4 oz. mozzarella cheese, shredded
2 oz. full-fat ricotta or mascarpone (optional for creaminess)
3 Tbsp sugar-free tomato purée or crushed tomatoes
½ tsp dried basil
½ tsp oregano
1 small clove garlic, minced
1 Tbsp butter (for sautéing garlic)
6–8 slices pepperoni or cooked bacon (optional)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(per serving, ¼ pizza)
Protein: 40g
Fat: 35g
Carbs: 4g
Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles. See more →Ingredients
16 oz Italian sausage, casings removed
½ bulb fennel, thinly sliced
2 cloves garlic, minced
2 Tbsp butter or tallow
½ cup heavy cream
¼ cup grated Parmesan cheese
4 cups zucchini noodles (about 2 medium zucchinis)
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 18g
Fat: 32g
Carbs:57g
Elevate GLP-1 Naturally
How whole foods activate the body’s own GLP-1 system—without the drugs.
Choctaw Nation Town Hall
Greg Glassman at the Choctaw Nation Wellness Center: November 2017
Mitochondrial ROS and Fuel Choice
How the type of food or fuel entering mitochondria can influence reactive oxygen species formation.
Exceeding the Guidelines: Exercise During Pregnancy in Elite and Recreational Athletes
High levels of exercise during pregnancy may be safer than commonly assumed.
Sugar: A Drug We Refuse to Name
Modern diets flood our bodies with refined sugar in ways that exploit ancient survival instincts.
Origins: 2011 Fast Company Interview
Coach discusses the beginnings of his training philosophy and the rise of group-based coaching.
This Viral "Deep fake Detection Trick" Might Actually Make you Easier to Scam
The problem with viral AI “detection hacks,” and what you need to understand before the next scam hits your screen
How do hereditary cancer genes work in healthy cells?
BSI Medical Society Journal Club
Skeletal Muscle Function Is Dependent Upon BRCA1 to Maintain Genomic Stability
The BRCA1 gene may play a key role in maintaining mitochondrial function and energy metabolism in skeletal muscle.
Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health.
Coconut Lemongrass Chicken
Tender chicken simmered in a rich, aromatic coconut cream sauce infused with lemongrass, garlic, and ginger — a fragrant, satisfying, dish.
See more →For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Elevate GLP-1 Naturally
How whole foods activate the body’s own GLP-1 system—without the drugs.
See more →
