Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →
Italian Sausage and Peppers Skillet over Cauliflower Mash
Skillet of savory Italian sausage, peppers, and onions served over creamy cauliflower mash. See more →
Salmon and Eggs Breakfast Skillet
Salmon and buttery scrambled eggs come together with creamy avocado. See more →
ROS Are Good
Studies revealed that ROS are necessary for the progression of several basic biological processes including cellular proliferation and differentiation See more →
Masala Lamb Egg Skillet
A savory skillet dish featuring spiced ground lamb, a fried egg, caramelized onions, and homemade green chutney topped with melted cheese and fresh cilantro. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges
Insulin resistance is a cellular antioxidant defense mechanism
Does insulin resistance helps shield cells from oxidative damage during nutrient overload? See more →
Soy-Sauce Pork Cutlets with Smashed Cucumber Salad
Soy-marinated pork cutlets served with a refreshing smashed cucumber salad in a tangy sesame dressing. See more →
For time:
Row 1,000 meters
21 overhead squats
Row 750 meters
15 overhead squats
Row 500
9 overhead squats
Turkey Burger Bowl with Grilled Onions and Special Sauce
Turkey burger patties served over crisp lettuce and sautéed mushrooms, topped with sweet grilled onions and finished with a tangy, creamy special sauce. See more →
Meet the Parents Raising ‘Carnivore Babies,’ Swapping Puréed Fruit for Rib-Eye
The carnivore diet is steadily gaining traction with parents—for themselves, and their children. See more →
Spiced Meatballs with Creamy Mustard Sauce
Juicy, spice-kissed meatballs paired with a rich and tangy mustard cream sauce. See more →
Harissa Lamb Mediterranean Bowl
Succulent lamb seasoned with bold harissa and Mediterranean spices, served over fresh veggies with a creamy garlic yogurt drizzle. See more →
Obesity disrupts mitochondria, reduces fat-burning
RalA protein damages mitochondria and slows fat metabolism. See more →
Taco Bowl with Cilantro Lime Cauliflower Rice
Seasoned ground beef served over fluffy cilantro lime cauliflower rice, topped with crisp lettuce, avocado, and a zesty sour cream drizzle. See more →
Turmeric Chicken Salad with Curry Dressing
Turmeric-spiced chicken tossed with crunchy celery and greens, drizzled with a creamy curry dressing. See more →
4 rounds for time:
30 wall balls
30 sit-ups
Run 400 meters
Men throw 20-lb ball to 10’
Women throw 14-lb ball to 9’
For load:
Bench press 5-5-3-3-3-1-1-1-1 reps
Additionally, practice scales or balance drills for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges
Men hold 35-lb dumbbells for the lunge
Women hold 25-lb dumbbells for the lunge
For time:
Row 1,000 meters
21 overhead squats
Row 750 meters
15 overhead squats
Row 500
9 overhead squats
Men OHS 115 lb.
Women OHS 75 lb.
Photo - MetFix Foundations Seminar at CrossFit TILT Southboro, Boston.
See more →
12-9-6-3 reps for time:
1.5X bodyweight deadlift
1X bodyweight push press
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 →3 sprints:
Bike 1 mile
Rest at least 5 minutes between efforts.
Use a traditional bike, stationary bike, arm bike, or whatever you have.
See more →7 rounds for time:
15 hang squat cleans
15 push-ups
Score this as time (seconds) divided by load used (pounds). Lower scores are better.
See more →For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice planks for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
See more →Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →Ingredients
2 chicken thighs
1 Tbsp melted butter (for marinade)
1 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 clove garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp ground cinnamon
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp olive oil (for garnish)
Fresh parsley or mint, for garnish
Lemon wedges, for serving
Macronutrients
Protein: 40g
Fat: 70g
Carbs: 7g
Italian Sausage and Peppers Skillet over Cauliflower Mash
Skillet of savory Italian sausage, peppers, and onions served over creamy cauliflower mash. See more →Ingredients
1 lb Italian sausage (mild or spicy, no added sugar)
1 Tbsp butter or beef tallow (for cooking)
1 red bell pepper, sliced
1 green bell pepper, sliced
1 small onion, sliced
2 cloves garlic, minced
½ tsp coarse sea salt
½ tsp cracked black pepper
1 tsp dried Italian herbs (basil, oregano, thyme)
3 cups cauliflower florets
2 Tbsp heavy cream
2 Tbsp butter (for mash)
1 Tbsp extra virgin olive oil (for finishing)
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 74g
Fat: 150g
Carbs: 47g
Salmon and Eggs Breakfast Skillet
Salmon and buttery scrambled eggs come together with creamy avocado. See more →Ingredients
4 oz cooked salmon, flaked
3 eggs
1 Tbsp butter (for eggs)
1 Tbsp butter (for salmon)
1 Tbsp sour cream
½ avocado, sliced
1 Tbsp fresh chives, chopped
Salt and pepper, to taste
Macronutrients
Protein: 42g
Fat: 52g
Carbs: 4g
Masala Lamb Egg Skillet
A savory skillet dish featuring spiced ground lamb, a fried egg, caramelized onions, and homemade green chutney topped with melted cheese and fresh cilantro. See more →Ingredients
8 oz ground lamb
1 Tbsp ghee (for cooking lamb)
1 Tbsp butter (for frying egg and onions)
¼ cup finely chopped red onion
½ green chili, finely chopped (optional, for heat)
1 tsp grated fresh ginger
1 tsp minced garlic
½ tsp ground cumin
½ tsp ground coriander
½ tsp garam masala
¼ tsp turmeric
Salt and pepper, to taste
2 eggs
¼ cup shredded cheddar or mozzarella
1 Tbsp heavy cream (to enrich cheese topping)
1 Tbsp chopped cilantro, plus extra for garnish
For the Green Chutney:
½ cup fresh cilantro leaves
¼ cup fresh mint leaves
1 green chili, chopped (optional, for heat)
1 inch piece fresh ginger, peeled and chopped
1 clove garlic, peeled
1 Tbsp lemon juice
1 Tbsp Greek yogurt (optional, for creaminess)
1 Tbsp avocado oil
Salt, to taste
Macronutrients
Protein: 66g
Fat: 90g
Carbs: 15g
Soy-Sauce Pork Cutlets with Smashed Cucumber Salad
Soy-marinated pork cutlets served with a refreshing smashed cucumber salad in a tangy sesame dressing. See more →Ingredients
For the Pork Cutlets:
2 (6 oz) pork loin chops, boneless
1 Tbsp butter or beef tallow (for cooking)
2 Tbsp soy sauce (or coconut aminos for lower sodium)
1 tsp garlic powder
½ tsp cracked black pepper
½ tsp red pepper flakes
½ tsp coarse sea salt
For the Smashed Cucumber Salad:
2 medium cucumbers
1 Tbsp rice vinegar
1 tsp sesame oil
1 tsp soy sauce
½ tsp crushed red pepper flakes (optional)
1 Tbsp chopped fresh cilantro or green onions
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 48g
Fat: 40g
Carbs: 5g
Turkey Burger Bowl with Grilled Onions and Special Sauce
Turkey burger patties served over crisp lettuce and sautéed mushrooms, topped with sweet grilled onions and finished with a tangy, creamy special sauce. See more →Ingredients
6 oz ground turkey
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
½ small onion, thinly sliced
3 tsp butter (for cooking patties and onions)
1 cup lettuce or mixed greens, chopped
½ cup sliced mushrooms
1 tsp olive oil (for mushrooms)
For the Special Sauce:
2 Tbsp mayonnaise
1 tsp mustard (Dijon or yellow)
1 tsp sugar-free ketchup
½ tsp dill pickle juice
¼ tsp smoked paprika
Macronutrients
Protein: 36g
Fat: 35g
Carbs: 5g
Spiced Meatballs with Creamy Mustard Sauce
Juicy, spice-kissed meatballs paired with a rich and tangy mustard cream sauce. See more →Ingredients
8 oz ground beef
1 egg
¼ cup Parmesan cheese, grated
1 tsp coarse sea salt
1 tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp crushed red pepper flakes
¼ tsp coriander seeds, lightly crushed
¼ tsp dill seeds or dried dill
¼ tsp mustard powder
1 Tbsp butter (for cooking)
For the Creamy Mustard Sauce:
½ cup heavy cream
1 Tbsp Dijon mustard
1 Tbsp butter (for sauce)
Salt and pepper, to taste
Macronutrients
Protein: 60g
Fat: 120g
Carbs: 11g
Harissa Lamb Mediterranean Bowl
Succulent lamb seasoned with bold harissa and Mediterranean spices, served over fresh veggies with a creamy garlic yogurt drizzle. See more →Ingredients
For the Lamb:
8 oz ground lamb
1 egg
¼ cup feta cheese, crumbled
1 tsp coarse sea salt
1 tsp cracked black pepper
1 tsp ground cumin
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
½ tsp ground coriander
1 Tbsp harissa paste
For the Garlic Yogurt Sauce:
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 garlic clove, finely grated
1 Tbsp olive oil
Salt and pepper, to taste
For Serving:
½ cup chopped cucumber
¼ cup diced cherry tomatoes
2 Tbsp sliced kalamata olives
Fresh parsley or mint, chopped
1 Tbsp olive oil (for drizzling)
Macronutrients
Protein: 50g
Fat: 70g
Carbs: 5g
Taco Bowl with Cilantro Lime Cauliflower Rice
Seasoned ground beef served over fluffy cilantro lime cauliflower rice, topped with crisp lettuce, avocado, and a zesty sour cream drizzle. See more →Ingredients
6 oz ground beef (80/20)
½ tsp chili powder
½ tsp cumin
¼ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
1 tsp butter (for cooking)
1 cup cauliflower rice
1 tsp lime juice
1 Tbsp chopped fresh cilantro
½ cup chopped romaine or iceberg lettuce
¼ avocado, sliced
1 Tbsp diced red onion (optional)
For the Sour Cream Drizzle:
2 Tbsp sour cream
1 tsp lime juice
1 tsp water (to thin)
Pinch of salt
Pinch of paprika
Macronutrients
Protein: 47g
Fat: 45g
Carbs: 14g
Turmeric Chicken Salad with Curry Dressing
Turmeric-spiced chicken tossed with crunchy celery and greens, drizzled with a creamy curry dressing. See more →Ingredients
6 oz cooked chicken breast or thigh, shredded or chopped
½ tsp ground turmeric
Salt and pepper, to taste
1 tsp butter (for warming chicken)
1 stalk celery, diced
1 shallot, diced
1 cup baby greens or chopped romaine
1 Tbsp chopped fresh cilantro (optional)
For the Curry Dressing:
2 Tbsp mayonnaise
1 tsp Dijon mustard
½ tsp curry powder
¼ tsp garlic powder
½ tsp lemon juice
1 tsp olive oil
Macronutrients
Protein: 38g
Fat: 35g
Carbs: 3g
Avoiding Disease
Glassman Archives: Nutrition Lecture Part 1
Zone 2 Exercise for Mitochondrial and Metabolic Health
Do We Really Need Zone 2?
ROS Are Good
Studies revealed that ROS are necessary for the progression of several basic biological processes including cellular proliferation and differentiation
Insulin resistance is a cellular antioxidant defense mechanism
Does insulin resistance helps shield cells from oxidative damage during nutrient overload?
Research Manipulation
Part 4: Falsely Reporting Success
Meet the Parents Raising ‘Carnivore Babies,’ Swapping Puréed Fruit for Rib-Eye
The carnivore diet is steadily gaining traction with parents—for themselves, and their children.
"We Have The Answer"
Greg Glassman on preventing chronic disease
Obesity disrupts mitochondria, reduces fat-burning
RalA protein damages mitochondria and slows fat metabolism.
Why We Get Sick
Connecting Metabolic Health to Chronic Disease
Research Manipulation
Part 3: Deliberate Obfuscation
Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice.
See more →
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
