Cottage Cheese Scramble with Spinach
Scrambled eggs blended with creamy cottage cheese and sautéed spinach. See more →
Shrimp Étouffée with Cauliflower Rice
A rich and spicy Cajun-style shrimp stew with aromatic vegetables and buttery sauce, served over fluffy cauliflower rice. See more →
Court Reverses Bioengineered Food Labeling Exemption for Highly Refined Foods
“Undetectable” does not mean “absent” when it comes to genetically modified ingredients. See more →
Stuffed Eggplant Boats with Beef & Tahini
Tender roasted eggplant halves filled with spiced ground beef, drizzled with a creamy tahini sauce—earthy, rich, and packed with Mediterranean flavor. See more →
3 rounds for time:
Hang from the bar for 1-minute
Hold support on rings for 1-minute
20 strict pull-ups
30 push-ups
40-calorie bike
Pull-ups
Interesting, intelligent, useful information about the pull-up is not easy to come by. See more →
Cheesy Egg Muffins with Sausage & Spinach
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese. See more →
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →
Fructose restriction and metabolic syndrome
Cutting sugar alone—without reducing total carbs—can rapidly reverse metabolic dysfunction See more →
Cheddar Jalapeño Egg Bake
A fluffy baked egg dish loaded with sharp cheddar, spicy jalapeños, and rich cream. See more →
Bacon-Wrapped Jalapeño Chicken Bombs
Chicken stuffed with spicy jalapeños and melty cheese, wrapped in crispy bacon for the ultimate flavor explosion. See more →
Five 3-minute rounds
Row 500 meters
Max reps of ¾ bodyweight overhead squats
Rest 2 minutes between rounds.
See more →Winter Squash Risotto with Cauliflower and Sage Butter
A cozy, creamy risotto-style side dish made with roasted winter squash, riced cauliflower, and finished with a rich sage-infused butter. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes:
20 box jumps
1 legless rope climb
Shortcomings of Ancel Keys’s Lipid–Heart Hypothesis
How decades of dietary policy were built on flawed assumptions about fat and heart disease. See more →
Pork Belly Bites with Chimichurri
Pork belly bites finished with a vibrant, herbaceous chimichurri. See more →
Anatomy and Physiology for Jocks
An exceedingly simple lesson in anatomy and physiology key for effective coaching. See more →
Crab Cakes with Lemon Aioli
Golden seared crab cakes made with fresh herbs and almond flour, served with a zesty lemon aioli. See more →
NYC's New Added Sugars Warning Rule Goes Into Effect
New York City becomes the first in the U.S. to require sugar warnings on chain restaurant menus. See more →
Chad 1000X
For time:
1,000 weighted step-ups
Men wear a 45-lb ruck and step to a 20” box
Women wear a 35-lb ruck and step to a 20” box
In honor of veteran Chad Wilkinson, and in support of The Step-Up Foundation. Make a donation and learn more about veteran mental health initiatives at the Chad 1000X website.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →
3 rounds for time:
Hang from the bar for 1-minute
Hold support on rings for 1-minute
20 strict pull-ups
30 push-ups
40-calorie bike
For the hang and hold, accumulate 1-minute of each per round. Does not need to be one continuous hold.
See more →3 rounds for time:
Run 800 meters
Rest 2 minutes
Additionally, practice controlled descents from a handstand 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:
Deadlift 3-3-3-3-3-3-3 reps
As either warm-up or cool-down, get on a bike and ride hard for one minute, then easy for one minute for 10 minutes.
See more →Five 3-minute rounds
Row 500 meters
Max reps of ¾ bodyweight overhead squats
Rest 2 minutes between rounds.
Each round you’re trying for as many OHS as possible before the 3-minute mark, after completing a 500-m row. Adjust the distance of the row if you can’t finish that portion in under 2 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes:
20 box jumps
1 legless rope climb
Men jump to a 24” box and climb 15-ft.
Women jump to a 20” box and climb 15-ft.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Test 3
Tabata squat
4 minutes of muscle-ups
Today we’re retesting Test 3 of the How Fit Are You testing series.
The Tabata squats take 4 minutes—20 seconds of work followed by 10 seconds of rest, for 8 consecutive rounds. The 4 minutes of muscle-ups starts immediately after. Muscle-up reps need not be consecutive. Resting between reps is O.K. The total number completed is what counts.
Compare to 250409.
See more →Cottage Cheese Scramble with Spinach
Scrambled eggs blended with creamy cottage cheese and sautéed spinach. See more →Ingredients
3 large eggs
¼ cup full-fat cottage cheese
1 Tbsp butter or tallow (for cooking)
½ cup fresh spinach, chopped
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: red pepper flakes or fresh herbs
Macronutrients
Protein: 27g
Fat: 28g
Carbs: 3g
Shrimp Étouffée with Cauliflower Rice
A rich and spicy Cajun-style shrimp stew with aromatic vegetables and buttery sauce, served over fluffy cauliflower rice. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
½ lb shrimp, peeled and deveined
Salt and pepper, to taste
½ cup chopped celery
½ cup chopped green bell pepper
¼ cup chopped onion
2 cloves garlic, minced
1 tsp Cajun seasoning
½ tsp smoked paprika
¼ tsp thyme (dried)
1 tsp tomato paste
½ cup chicken broth (no sugar added)
¼ cup heavy cream
Optional: few dashes of hot sauce
Optional garnish: fresh parsley, lemon wedge
1 Tbsp butter or tallow
1½ cups riced cauliflower (fresh or thawed from frozen)
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle for finishing)
Macronutrients
Protein: 50g
Fat: 27g
Carbs: 6g
Stuffed Eggplant Boats with Beef & Tahini
Tender roasted eggplant halves filled with spiced ground beef, drizzled with a creamy tahini sauce—earthy, rich, and packed with Mediterranean flavor. See more →Ingredients
For the Eggplant:
2 small eggplants, halved lengthwise
Salt, to draw out moisture
1 Tbsp butter or tallow (for roasting)
For the Beef Filling:
¾ lb ground beef (80/20)
¼ cup finely chopped onion
2 cloves garlic, minced
½ tsp ground cumin
½ tsp smoked paprika
¼ tsp cinnamon
Salt and pepper, to taste
1 Tbsp butter or tallow (for sautéing)
For the Tahini Sauce:
3 Tbsp tahini
1 Tbsp lemon juice
1 clove garlic, minced
2–3 Tbsp warm water (to thin)
Salt, to taste
Optional Garnishes:
Chopped parsley or mint
Pinch of sumac or chili flakes
1 tsp olive oil (cold drizzle)
Macronutrients
(makes 4 servings)
Protein: 24g
Fat: 29g
Carbs: 6g
Cheesy Egg Muffins with Sausage & Spinach
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese. See more →Ingredients
6 large eggs
4 oz ground pork sausage (sugar-free, nitrate-free)
½ cup spinach, chopped
¼ cup shredded cheddar or goat cheese (or dairy-free cheese, if paleo strict)
1 Tbsp butter or ghee (for cooking)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: 1 Tbsp chopped chives or parsley for garnish
Macronutrients
(per 2 muffins, makes 6)
Protein: 24g
Fat: 27g
Carbs: 2g
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →Ingredients
2 Tbsp butter or tallow (for sautéing)
½ lb cooked lobster meat (claw and tail), chopped
Salt and pepper, to taste
½ cup chopped celery
¼ cup chopped onion
1 clove garlic, minced
½ tsp smoked paprika
½ tsp thyme (dried or fresh)
¼ tsp cayenne pepper (optional, for heat)
1½ cups seafood stock or chicken broth (no sugar added)
½ cup heavy cream
¼ cup cream cheese
1 Tbsp tomato paste (no sugar added)
1 tsp lemon juice
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped chives or parsley, lemon zest
Macronutrients (whole batch)
Protein: 108g
Fat: 136g
Carbs: 16g
Cheddar Jalapeño Egg Bake
A fluffy baked egg dish loaded with sharp cheddar, spicy jalapeños, and rich cream. See more →Ingredients
6 large eggs
½ cup shredded sharp cheddar cheese
¼ cup full-fat sour cream or heavy cream
1 jalapeño, thinly sliced (seeds removed for less heat)
2 Tbsp chopped green onions or chives
¼ tsp garlic powder
Salt and pepper, to taste
1 Tbsp butter or ghee (for greasing)
2 oz cooked bacon or sausage crumbles
2 Tbsp chopped cilantro
Macronutrients (per serving, makes 4)
Protein: 19g
Fat: 29g
Carbs: 3g
Bacon-Wrapped Jalapeño Chicken Bombs
Chicken stuffed with spicy jalapeños and melty cheese, wrapped in crispy bacon for the ultimate flavor explosion. See more →Ingredients
2 chicken breasts (about 6 oz each), cut in half lengthwise (for 4 pieces)
2 jalapeños, halved, seeds removed
4 Tbsp cream cheese or goat cheese (room temp)
¼ cup shredded cheddar or mozzarella (optional)
4 slices thick-cut bacon
½ tsp garlic powder
¼ tsp smoked paprika
Salt and pepper, to taste
Toothpicks, for securing
Macronutrients (per bomb, makes 4):
Protein: 35g
Fat: 29g
Carbs: 2g
Winter Squash Risotto with Cauliflower and Sage Butter
A cozy, creamy risotto-style side dish made with roasted winter squash, riced cauliflower, and finished with a rich sage-infused butter. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
½ cup roasted winter squash (butternut or kabocha, mashed)
2 cups riced cauliflower (fresh or thawed from frozen)
2 cloves garlic, minced
¼ cup chopped onion or shallot
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 Tbsp grated Parmesan cheese
Salt and pepper, to taste
2 Tbsp butter
1 Tbsp chopped fresh sage (or 1 tsp dried)
Extra Parmesan
Toasted pumpkin seeds
Optional: 1 tsp olive oil (cold drizzle for finishing)
Macronutrients
Protein: 9g
Fat: 26g
Carbs: 7g
Pork Belly Bites with Chimichurri
Pork belly bites finished with a vibrant, herbaceous chimichurri. See more →Ingredients
8 oz pork belly, skin removed, cut into 1-inch cubes
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp dried thyme
Salt and pepper, to taste
1 Tbsp butter (for searing)
2 Tbsp fresh parsley, finely chopped
1 Tbsp fresh cilantro, finely chopped
1 tsp red wine vinegar
1½ Tbsp olive oil (finishing use only)
½ clove garlic, minced
½ tsp crushed red pepper flakes (optional)
Salt, to taste
Macronutrients
Protein: 34g
Fat: 58g
Carbs: 2g
Crab Cakes with Lemon Aioli
Golden seared crab cakes made with fresh herbs and almond flour, served with a zesty lemon aioli. See more →Ingredients
For the Crab Cakes:
8 oz lump crab meat (drained and shell-free)
1 egg
2 Tbsp almond flour
1 Tbsp chopped parsley
1 Tbsp chopped green onion
½ tsp Dijon mustard (no sugar added)
½ tsp garlic powder
½ tsp lemon zest
Salt and pepper, to taste
1 Tbsp butter or ghee (for cooking)
For the Lemon Aioli:
2 Tbsp avocado oil mayo (or egg yolk + olive oil if homemade)
1 tsp lemon juice
½ tsp lemon zest
½ clove garlic, finely grated
Salt, to taste
Macronutrients
Protein: 46g
Fat: 32g
Carbs: 3g
From Military Service to Serving the MetFix Community
Meet Chris Russell
Court Reverses Bioengineered Food Labeling Exemption for Highly Refined Foods
“Undetectable” does not mean “absent” when it comes to genetically modified ingredients.
Pull-ups
Interesting, intelligent, useful information about the pull-up is not easy to come by.
Rope to Success
Buddy Lee’s Jump Rope Method and its Global Impact
Fructose restriction and metabolic syndrome
Cutting sugar alone—without reducing total carbs—can rapidly reverse metabolic dysfunction
New YouTube Live Show
Trust Issues, Episode 1
Citizen Podcast Ep. 327
Emily Kaplan joins Dan Hollaway
Shortcomings of Ancel Keys’s Lipid–Heart Hypothesis
How decades of dietary policy were built on flawed assumptions about fat and heart disease.
Anatomy and Physiology for Jocks
An exceedingly simple lesson in anatomy and physiology key for effective coaching.
NYC's New Added Sugars Warning Rule Goes Into Effect
New York City becomes the first in the U.S. to require sugar warnings on chain restaurant menus.
Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor.
See more →
