Pot Roast with Roasted Vegetables
Slow-cooked chuck roast seared in butter and braised with herbs and hearty vegetables, finished with a rich, savory homemade blend of spices. See more →
Blackened Cod with Roasted Red Pepper Salsa
Spicy blackened cod fillets paired with a smoky-sweet roasted red pepper salsa. See more →
20-minute AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
Peer Review
Melinda Baldwin from the American Institute of Physics delves into the historical evolution of the process. See more →
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →
3 rounds of Half Tabata
Strict handstand push-ups
½ bodyweight push press
Strict knees-to-elbows
½ bodyweight hang power snatch
Rest 2 minutes
See more →Longevity and Strength: Why do the old get weak?
Analyzing strength loss of aging athletes compared to those that remain sedentary See more →
Pork Meatloaf with Cream Sauce & Green Beans
Herb-seasoned pork meatloaf is baked until tender and served with a rich, buttery cream sauce and a side of sautéed green beans. See more →
Of Course Overeating Makes Us Fat... Except When It Doesn't?
What a pair of experiments—one a thought experiment, one a century old—tell us about the illogic of overeating. See more →
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →
The Glute-Ham Developer Sit-Up
The benefits of the GHD sit-up explained, along with a cautionary tale of their potency. See more →
Obesity-associated cancers tripled nationwide over past two decades
Obesity is associated with a higher risk of developing 13 types of cancer See more →
Chicken Bacon Ranch Bowl
Chicken breast and crispy bacon tossed in a creamy homemade ranch sauce with fresh herbs and spinach. See more →
For time:
7-6-5-4-3-2-1 reps of:
Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg
Smoked Salmon & Avocado Breakfast Bowl
Smoked salmon, creamy avocado, and crisp greens come together in this satisfying breakfast bowl, topped with a soft-boiled egg and drizzled with lemony olive oil. See more →
Bacon-Wrapped Dijon Meatloaf Minis
Mini beef meatloaves wrapped in crispy bacon, topped with a sharp Dijon glaze. See more →
Ham Croquettes with Creamy Dijon Sauce
Crispy, golden ham croquettes made with almond flour and pork rinds, pan-fried in butter and served with a rich, buttery Dijon cream sauce. See more →
Keto and Athletes
High fat diet improves metabolic flexibility during progressive exercise to exhaustion (VO2 max testing) and during 5km running time trials See more →
5 rounds for time:
12 thrusters
12 strict pull-ups
Choose a load for the thruster that allows you to complete 12 reps unbroken during the first round, but with difficulty.
See more →20-minute AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.
See more →3 rounds of Half Tabata
Strict handstand push-ups
½ bodyweight push press
Strict knees-to-elbows
½ bodyweight hang power snatch
Rest 2 minutes
Half Tabata is 4 rounds of 20 seconds of work then 10 seconds of rest (2 minutes total.) So each round you'll do 2 minutes of HSPU, 2 minutes of push press, 2 minutes of K2E, 2 minutes of snatching, then rest 2 minutes before repeating.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds:
1 minute of double-unders
20 GHD sit-ups
30 squats
Note the number of double-unders completed each round. At the end, subtract the total number of double-unders from your time (in seconds) for your final score.
See more →For load:
Jerk 1-1-1-1-1-1-1 reps
For time:
7-6-5-4-3-2-1 reps of:
Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 1-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Try to complete the pull-ups strict, the push-ups honest, and consider the GHD for the sit-ups. The squats are an all-out sprint.
See more →Pot Roast with Roasted Vegetables
Slow-cooked chuck roast seared in butter and braised with herbs and hearty vegetables, finished with a rich, savory homemade blend of spices. See more →Ingredients
2½–3 lbs beef chuck roast
Salt and pepper, to taste
1 tsp garlic powder
1 tsp onion powder
2 Tbsp butter (for searing)
2 cups beef broth (no sugar added)
1 Tbsp tomato paste
1 tsp apple cider vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp ginger paste
½ tsp ground mustard
2 Tbsp water
Pinch of cinnamon
½ tsp minced garlic
½ tsp onion powder (extra, in addition to the dry rub)
For the Vegetables:
1 cup chopped celery
1 cup chopped turnips (or rutabaga, peeled)
1 cup chopped cauliflower
1 Tbsp butter (for vegetables)
Macronutrients
(makes several servings)
Protein: 140g
Fat: 95g
Carbs: 18g
Blackened Cod with Roasted Red Pepper Salsa
Spicy blackened cod fillets paired with a smoky-sweet roasted red pepper salsa. See more →Ingredients
For the Cod:
6 oz cod fillet, patted dry
1 Tbsp butter (for searing)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
¼ tsp cayenne pepper (adjust to heat preference)
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Roasted Red Pepper Salsa:
½ cup roasted red bell pepper, diced
2 Tbsp red onion, finely diced
1 Tbsp fresh parsley, chopped
1 clove garlic, finely minced
1 Tbsp olive oil
1 tsp lemon juice
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 42g
Fat: 28g
Carbs: 4g
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →Ingredients
For the Salad:
6 oz sirloin steak, seasoned with salt and pepper
4 oz halloumi cheese, sliced into ¼-inch thick slabs
2 cups fresh arugula
½ cup roasted red bell peppers, sliced into strips
1 Tbsp butter (for searing steak)
Salt and black pepper, to taste
For the Lemon Garlic Oregano Dressing:
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp lemon juice
½ tsp Dijon mustard
1 clove garlic, finely minced
½ tsp dried oregano
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 50g
Fat: 40g
Carbs: 6g
Pork Meatloaf with Cream Sauce & Green Beans
Herb-seasoned pork meatloaf is baked until tender and served with a rich, buttery cream sauce and a side of sautéed green beans. See more →Ingredients
For the Meatloaf:
6 oz ground pork
1 egg
1 Tbsp almond flour
1 Tbsp onion, finely chopped
1 clove garlic, minced
½ tsp dried thyme
½ tsp salt
¼ tsp black pepper
½ Tbsp butter (for greasing)
For the Cream Sauce:
2 Tbsp heavy cream
1 Tbsp butter
½ tsp Dijon mustard
½ tsp garlic powder
Salt and pepper, to taste
For the Green Beans:
1 cup green beans, trimmed
½ Tbsp butter
Salt, to taste
Macronutrients
Protein: 39g
Fat: 50g
Carbs: 5g
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →Ingredients
For the Salmon Packet
Salmon fillet
½ cup bok choy or napa cabbage, shredded
2 Tbsp scallions, sliced
1 tsp toasted sesame seeds
1 sheet parchment paper
Salt and pepper, to taste
For the Garlic-Ginger Teriyaki Glaze
1 Tbsp coconut aminos
1 tsp rice vinegar (or apple cider vinegar)
1 tsp sesame oil (to finish, not for cooking)
1 clove garlic, finely minced
1 tsp fresh ginger, grated
1 Tbsp butter (for richness)
Pinch of red pepper flakes (optional)
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 4g
Herbed Ricotta Beef Skillet
Seasoned ground beef layered with creamy herbed ricotta. See more →Ingredients
6 oz ground beef
1 Tbsp butter (for cooking beef)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp onion powder
For the Herbed Ricotta:
¼ cup full-fat ricotta cheese
1 Tbsp Parmesan cheese, grated
1 Tbsp fresh parsley, chopped
1 Tbsp fresh basil, chopped
½ tsp garlic powder
Salt and pepper, to taste
Macronutrients
Protein: 44g
Fat: 48g
Carbs: 4g
Chicken Bacon Ranch Bowl
Chicken breast and crispy bacon tossed in a creamy homemade ranch sauce with fresh herbs and spinach. See more →Ingredients
3 oz chicken breast, cubed
2 slices bacon, chopped
1 Tbsp butter
1 Tbsp olive oil
2 Tbsp sour cream
1 Tbsp mayonnaise (sugar-free, clean ingredients)
1 tsp apple cider vinegar
1 Tbsp fresh dill, chopped
1 Tbsp fresh parsley, chopped
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
¼ cup baby spinach, chopped
Macronutrients
Fat: 34g
Protein: 34g
Carbs: 3g
Smoked Salmon & Avocado Breakfast Bowl
Smoked salmon, creamy avocado, and crisp greens come together in this satisfying breakfast bowl, topped with a soft-boiled egg and drizzled with lemony olive oil. See more →Ingredients
2 oz smoked salmon (wild-caught, nitrate-free)
½ avocado, sliced
1 egg
1 cup baby spinach or arugula
1 Tbsp olive oil (for drizzling)
1 tsp lemon juice
1 Tbsp red onion, thinly sliced
Salt and black pepper, to taste
Macronutrients
Protein: 22g
Fat: 35g
Carbs: 4g
Bacon-Wrapped Dijon Meatloaf Minis
Mini beef meatloaves wrapped in crispy bacon, topped with a sharp Dijon glaze. See more →Ingredients
For the Meatloaf Minis:
8 oz ground beef (80/20)
2 Tbsp almond flour
1 egg, beaten
2 Tbsp red onion, finely minced
1 clove garlic, finely minced
½ tsp smoked paprika
½ tsp sea salt
¼ tsp black pepper
4 strips sugar-free bacon
For the Dijon Mustard Glaze:
1 Tbsp Dijon mustard
1 tsp butter
½ tsp apple cider vinegar
¼ tsp smoked paprika
¼ tsp sea salt
For Finishing:
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 46g
Fat: 52g
Carbs: 3g
Ham Croquettes with Creamy Dijon Sauce
Crispy, golden ham croquettes made with almond flour and pork rinds, pan-fried in butter and served with a rich, buttery Dijon cream sauce. See more →Ingredients
1 cup cooked ham, finely chopped
2 oz cream cheese, softened
½ cup shredded mozzarella cheese
2 Tbsp almond flour
1 green onion, finely chopped
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 egg (for binding)
For Breading:
¼ cup almond flour
½ cup crushed pork rinds
1 egg (for dipping)
1 Tbsp heavy cream
For Frying:
2 Tbsp butter
For the Creamy Dijon Sauce:
2 Tbsp butter
2 Tbsp heavy cream
1 Tbsp Dijon mustard
1 Tbsp sour cream
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 75g
Carbs: 8g
The Philosophy of David Stove
The Hermitix Podcast with James Franklin
Peer Review
Melinda Baldwin from the American Institute of Physics delves into the historical evolution of the process.
Longevity and Strength: Why do the old get weak?
Analyzing strength loss of aging athletes compared to those that remain sedentary
Of Course Overeating Makes Us Fat... Except When It Doesn't?
What a pair of experiments—one a thought experiment, one a century old—tell us about the illogic of overeating.
The Glute-Ham Developer Sit-Up
The benefits of the GHD sit-up explained, along with a cautionary tale of their potency.
Obesity-associated cancers tripled nationwide over past two decades
Obesity is associated with a higher risk of developing 13 types of cancer
Is the war on saturated fat finally going to end?
Maryanne Demasi reports
Keto and Athletes
High fat diet improves metabolic flexibility during progressive exercise to exhaustion (VO2 max testing) and during 5km running time trials
Pot Roast with Roasted Vegetables
Slow-cooked chuck roast seared in butter and braised with herbs and hearty vegetables, finished with a rich, savory homemade blend of spices.
See more →
