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 →
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 →
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 →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 →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
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
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.
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.
Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack.
See more →
The ‘SMILES’ Trial
A small but well-controlled trial suggests improving diet quality can significantly reduce depression symptoms
See more →
