Cauliflower Steaks with Herb Sauce and Baked Chicken
Tender roasted cauliflower steaks paired with juicy baked chicken thighs, finished with a vibrant fresh herb sauce and a drizzle of olive oil. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
20 dumbbell bench presses
Bike 10 calories
20 dumbbell snatches
Bike 10 calories
Blood Sugar, Insulin Resistance, and Metabolic Health
Dr. Robert Lustig explains how insulin resistance develops and how lifestyle choices influence metabolic health. See more →
Turkish Menemen with Feta & Olives
A rich, savory Turkish-style egg dish with tomatoes, peppers, briny olives, and creamy feta — soft-scrambled in butter for a flavorful, high-fat meal. See more →
Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →
The Anti-Inflammatory Effect of Exercise
Regular physical activity reduces chronic inflammation through multiple metabolic and immune pathways. See more →
Cajun Salmon with Lemon Butter Sauce
Pan-seared Cajun-seasoned salmon topped with a rich lemon butter sauce. See more →
Wash-In and Washout Bias in Nutrition Research
Short diet trials may produce misleading results because the body takes weeks to adapt to major dietary changes. See more →
Chicken-Wrapped Asparagus
Tenderized chicken wrapped around crisp asparagus spears and infused with garlic butter. See more →
For time:
6 rope climbs
45-second plank hold
5 rope climbs
45-second plank hold
4 rope climbs
45-second plank hold
3 rope climbs
45-second plank hold
2 rope climbs
45-second plank hold
1 rope climb
Metabolic Health Review – Nutrition, Sleep and Biomarkers
Medical Society Member showcase with Dr. Luke Palmisano See more →
Beef & Herb “Gnocchi” with Brown Butter Sauce
High-protein gnocchi made from ricotta and almond flour, pan-seared in butter and served with savory ground beef, herbs, and a drizzle of olive oil to finish. See more →
Metabolic Syndrome and Insulin Resistance
Underlying Causes and Modification By Exercise Training See more →
Garlic Butter Shrimp with Ginger Bok Choy
Shrimp sautéed in rich garlic butter and paired with tender, fragrant bok choy infused with ginger. See more →
For time:
20 bodyweight back squats
Run 800 meters
15 bodyweight back squats
Run 800 meters
10 bodyweight back squats
Run 800 meters
Mechanism of reduced muscle atrophy via ketone body (D)-3-hydroxybutyrate
A ketone body appears to help preserve muscle by reducing protein breakdown and supporting protein and nucleotide metabolism. See more →
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →
The Student Who Helped Uncover a Massive Botnet
A college researcher used online sleuthing—and a well-timed meme—to help expose one of the internet’s largest cyberattack networks. See more →
Chorizo and Manchego Omelette
A bold, flavorful omelette filled with smoky chorizo, melted Manchego cheese, and buttery eggs. See more →
National War College Speech: Part 1
Coach introduces foundational principles of training to future military leaders See more →
Garlic Shrimp Tapas (Gambas al Ajillo)
A classic Spanish tapas dish featuring juicy shrimp sautéed in bubbling garlic butter with a touch of heat. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 kipping chest-to-bar pull-ups
3 strict pull-ups
1 strict chest-to-bar pull-up
30-second L-sit hold
From Laplace To Supernova SN 1987a: Bayesian Inference In Astrophysics
Bayesian probability provides a clearer and more consistent framework for scientific inference than traditional frequentist statistics. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
20 dumbbell bench presses
Bike 10 calories
20 dumbbell snatches
Bike 10 calories
5 rounds for time:
200 meter farmers carry
20 box step-ups
Men carry two 72-lb KBs and step a 20” box.
Women carry two 53-lb KBs and step a 15” box.
5 rounds for time:
40 double-unders
20 squat cleans
Men use 95 lb.
Women use 65 lb.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
6 rope climbs
45-second plank hold
5 rope climbs
45-second plank hold
4 rope climbs
45-second plank hold
3 rope climbs
45-second plank hold
2 rope climbs
45-second plank hold
1 rope climb
Leg assist on the climbs is ok today.
Each round, accumulate 45 total seconds of the hold. Doesn’t need to be unbroken.
See more →21-15-9 reps for time:
Power snatches
Dips
For time:
20 bodyweight back squats
Run 800 meters
15 bodyweight back squats
Run 800 meters
10 bodyweight back squats
Run 800 meters
Additionally, stretch for 20 minutes.
See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Push jerk 1-1-1-1-1-1-1 reps
Additionally, practice handstand push-ups for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 kipping chest-to-bar pull-ups
3 strict pull-ups
1 strict chest-to-bar pull-up
30-second L-sit hold
For the pull-ups, choose variations that range from medium, to hard, to really hard, but still allow you to stay on the bar for the first couple of rounds.
See more →Cauliflower Steaks with Herb Sauce and Baked Chicken
Tender roasted cauliflower steaks paired with juicy baked chicken thighs, finished with a vibrant fresh herb sauce and a drizzle of olive oil. See more →Ingredients
For the Cauliflower Steaks:
1 large head cauliflower, trimmed and cut into 4 thick steaks
2 Tbsp butter or tallow (for searing and roasting)
Salt and black pepper, to taste
½ tsp garlic powder
½ tsp smoked paprika
For the Baked Chicken:
4 bone-in, skin-on chicken thighs
2 Tbsp butter or tallow (for baking)
1 tsp sea salt
½ tsp black pepper
½ tsp dried thyme
½ tsp paprika
For the Herb Sauce:
¼ cup fresh parsley, finely chopped
2 Tbsp fresh basil, finely chopped
1 Tbsp fresh chives, minced
1 clove garlic, finely minced
2 Tbsp lemon juice (freshly squeezed)
¼ cup extra virgin olive oil (used only as finishing oil)
Salt and pepper, to taste
Optional Garnish:
Lemon wedges
Extra chopped herbs
Macronutrients
(per serving, serves 4)
Protein: 33g
Fat: 40g
Carbs: 7g
Turkish Menemen with Feta & Olives
A rich, savory Turkish-style egg dish with tomatoes, peppers, briny olives, and creamy feta — soft-scrambled in butter for a flavorful, high-fat meal. See more →Ingredients
4 large eggs
2 Tbsp butter or tallow (for cooking)
1 small onion, finely diced
1 green bell pepper or 2 small Turkish peppers, diced
2 medium tomatoes, chopped (or 1 cup diced canned tomatoes, drained)
¼ cup crumbled feta cheese
¼ cup Kalamata or black olives, sliced
½ tsp smoked paprika
¼ tsp red pepper flakes (optional)
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
(per serving, serves 2)
Protein: 20g
Fat: 30g
Carbs: 8g
Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →Ingredients
3 cups cooked chicken, shredded or diced
3 cups cauliflower rice
½ cup sour cream
½ cup shredded cheddar cheese
¼ cup grated Parmesan cheese
2 Tbsp butter or tallow
½ tsp garlic powder
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 29g
Carbs: 5g
Cajun Salmon with Lemon Butter Sauce
Pan-seared Cajun-seasoned salmon topped with a rich lemon butter sauce. See more →Ingredients
For the Salmon:
4 salmon fillets (about 6 oz each)
2 Tbsp butter or tallow (for cooking)
1 Tbsp Cajun seasoning
Salt and black pepper, to taste
For the Lemon Butter Sauce:
3 Tbsp butter
1 white onion, thinly sliced
2 cloves garlic, minced
2 Tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
2 Tbsp heavy cream (optional, for richness)
1 Tbsp chopped parsley
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 40g
Carbs: 4g
Chicken-Wrapped Asparagus
Tenderized chicken wrapped around crisp asparagus spears and infused with garlic butter. See more →Ingredients
2 large chicken breasts (about 1 lb total)
12 asparagus spears, trimmed
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
1 Tbsp lemon juice
Fresh parsley or chives, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 12g
Carbs: 3g
Beef & Herb “Gnocchi” with Brown Butter Sauce
High-protein gnocchi made from ricotta and almond flour, pan-seared in butter and served with savory ground beef, herbs, and a drizzle of olive oil to finish. See more →Ingredients
For the Gnocchi:
1 cup whole-milk ricotta (drained well)
½ cup finely grated Parmesan cheese
¾ cup almond flour
1 large egg
½ tsp sea salt
¼ tsp garlic powder
For the Beef & Sauce:
6 oz ground beef (80/20)
1 Tbsp butter (for searing beef)
2 Tbsp butter (for browning sauce)
1 clove garlic, minced
1 tsp fresh rosemary, finely chopped
1 tsp fresh thyme leaves
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Optional garnish:
Shaved Parmesan or chopped parsley
Macronutrients
(per serving, makes 2)
Protein: 27g
Fat: 45g
Carbs: 7g
Garlic Butter Shrimp with Ginger Bok Choy
Shrimp sautéed in rich garlic butter and paired with tender, fragrant bok choy infused with ginger. See more →Ingredients
1 lb large shrimp, peeled and deveined
3 Tbsp butter or tallow (divided)
3 cloves garlic, minced
1 Tbsp fresh ginger, grated
4 cups baby bok choy, halved lengthwise
1 Tbsp lime juice
Salt and black pepper, to taste
1 Tbsp chopped green onions or cilantro (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 20g
Carbs: 3g
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →Ingredients
For the Chicken:
1 lb chicken thighs or breasts
2 Tbsp butter or tallow (for cooking)
1 chipotle pepper in adobo, minced (or 1 tsp chipotle paste)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp cumin
Salt and black pepper, to taste
1 Tbsp lime juice
For the Cauliflower Mexican Rice:
3 cups cauliflower rice
1 Tbsp butter or tallow
1 small tomato, finely diced
¼ cup onion, finely diced
1 clove garlic, minced
¼ cup fresh cilantro, chopped
½ tsp cumin
Salt and pepper, to taste
1 Tbsp lime juice
Macronutrients
(per serving, serves 4)
Protein: 33g
Fat: 28g
Carbs: 6g
Chorizo and Manchego Omelette
A bold, flavorful omelette filled with smoky chorizo, melted Manchego cheese, and buttery eggs. See more →Ingredients
4 large eggs
2 oz Spanish chorizo, diced
2 Tbsp butter or tallow (for cooking)
¼ cup shredded Manchego cheese
1 Tbsp heavy cream (optional, for extra fluffiness)
Salt and black pepper, to taste
1 Tbsp chopped parsley or chives (for garnish)
Macronutrients
(per serving, serves 2)
Protein: 44g
Fat: 65g
Carbs: 4g
Garlic Shrimp Tapas (Gambas al Ajillo)
A classic Spanish tapas dish featuring juicy shrimp sautéed in bubbling garlic butter with a touch of heat. See more →Ingredients
1 lb large shrimp, peeled and deveined
3 Tbsp butter or tallow
4 cloves garlic, thinly sliced
½ tsp red pepper flakes (optional, for spice)
1 Tbsp lemon juice
Salt and black pepper, to taste
1 Tbsp chopped parsley (for garnish)
Lemon wedges (for serving)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 22g
Carbs: 1g
Blood Sugar, Insulin Resistance, and Metabolic Health
Dr. Robert Lustig explains how insulin resistance develops and how lifestyle choices influence metabolic health.
Real Science
Why simple measurement—not jargon—is the foundation of effective training
The Anti-Inflammatory Effect of Exercise
Regular physical activity reduces chronic inflammation through multiple metabolic and immune pathways.
Wash-In and Washout Bias in Nutrition Research
Short diet trials may produce misleading results because the body takes weeks to adapt to major dietary changes.
Metabolic Health Review – Nutrition, Sleep and Biomarkers
Medical Society Member showcase with Dr. Luke Palmisano
Metabolic Syndrome and Insulin Resistance
Underlying Causes and Modification By Exercise Training
Mechanism of reduced muscle atrophy via ketone body (D)-3-hydroxybutyrate
A ketone body appears to help preserve muscle by reducing protein breakdown and supporting protein and nucleotide metabolism.
The Student Who Helped Uncover a Massive Botnet
A college researcher used online sleuthing—and a well-timed meme—to help expose one of the internet’s largest cyberattack networks.
National War College Speech: Part 1
Coach introduces foundational principles of training to future military leaders
From Laplace To Supernova SN 1987a: Bayesian Inference In Astrophysics
Bayesian probability provides a clearer and more consistent framework for scientific inference than traditional frequentist statistics.
Cauliflower Steaks with Herb Sauce and Baked Chicken
Tender roasted cauliflower steaks paired with juicy baked chicken thighs, finished with a vibrant fresh herb sauce and a drizzle of olive oil.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
20 dumbbell bench presses
Bike 10 calories
20 dumbbell snatches
Bike 10 calories
Blood Sugar, Insulin Resistance, and Metabolic Health
Dr. Robert Lustig explains how insulin resistance develops and how lifestyle choices influence metabolic health.
See more →
