Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
50 push presses (⅓ bodyweight)
50 double-unders
20 weighted GHD sit-ups
The Overhead Lifts
Learning the progression of lifts that moves from the shoulder press to the push press to the push jerk has long been a staple of our regimen. See more →
Prosciutto, Spinach & Brie Omelet
A sophisticated take on the classic ham and cheese omelet, pairing creamy brie cheese with tender spinach and prosciutto. See more →
The staggering death toll of scientific lies
Scientific fraud kills people. Should it be illegal? See more →
Garlic and Chili Shrimp With Bok Choy
This shrimp stir-fry combines crisp veggies and a zesty, spicy-sour sauce. See more →
When muscles work out, they help neurons to grow, a new study shows
The findings suggest that biochemical and physical effects of exercise could help heal nerves. See more →
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →
The Basement Tapes
A cardiologist in Minnesota searches through the basement of his childhood home for a missing box of data from a long-ago experiment. What he discovers changes our understanding of the modern American diet — but also teaches us something profound about what really matters when we honor our parents’ legacy. See more →
Seared Chicken with Garlic Butter
These garlic butter turmeric chicken skewers are rich, buttery, and infused with earthy turmeric and bright lime. See more →
Redefining Medicine
Lessons Learned from CrossFit and Applied by The Broken Science Medical Society See more →
Chilean Sea Bass
Moist and flaky Chilean sea bass is baked in parchment with lemon, dill, and capers, then finished with tender vegetables and a buttery, herb-infused steam. See more →
Hypertension, obesity, exercise, drugs, and dollars
Are pharmaceuticals more expensive and less effective at treating hypertension than diet and exercise? See more →
Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →
Successful application of dietary ketogenic metabolic therapy in patients with glioblastoma: a clinical study
More from Thomas Seyfried, using the ketogenic diet to treat patients with aggressive brain cancer. See more →
Smoked Paprika Pork Kebobs With Lemon Cumin Herb Sauce
Smoky paprika-coated pork paired beautifully with a bright, herby sauce. See more →
‘MAHA’ Supporters Want More Beef Tallow. There’s Not Enough.
Some smaller restaurant and food brands are switching to tallow, but agriculture industry officials want to pump the brakes See more →
How Fit Are You?
Creating a fitness competition consistent with our fitness model is a task fraught with difficulties. See more →
Smoked Salmon, Avocado & Arugula Egg Roll
This savory egg roll wraps smoked salmon, cream cheese, avocado, and peppery arugula in a thin, buttery omelette, accented with lemon zest and fresh dill. See more →
McDonald’s Broke My Heart
They made the world’s greatest French Fry. Then they threw it away. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
50 push presses (⅓ bodyweight)
50 double-unders
20 weighted GHD sit-ups
For the GHD sit-ups hold a 15 or 25 pound plate close to your chest and just under the chin. Extending back to parallel is far enough, but keep the plate tight to your body.
See more →For load:
Overhead squat 5-5-5-5-5-5-5 reps
Then, practice SLIPS for 25 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
See more →Rest
Rest day
We’ll rest both days this weekend, as we just went five days in a row to complete our test. If you missed any test days, make them up now.
See more →Rest
Rest day
We’ll rest both days this weekend, as we just went five days in a row to complete our test. If you missed any test days, make them up now.
See more →Test 5
For time:
Run 800 meters
21 thrusters
21 L pull-ups
Men use 75 lb. for the thruster.
Women use 55 lb. for the thruster.
The L pull-ups are pull-ups with the legs extended straight out in front of the body. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed.
Where necessary, the load for the thrusters may be reduced and the L pull-ups can be assisted by gently lifting the heels of allowing a “sloppy L.” For those not able to perform a pull-up, as assisted pull-up device may be used.
Today is day 5 of 5 of our How Fit Are You testing series.
See more →Test 4
1-rep-max deadlift
Max set of handstand push-ups
You must start your set of handstand push-ups within 30 seconds of dropping the barbell from your deadlift. These are strict handstand push-ups. No kipping.
Spend ample time warming up and ramping up for each exercise prior to your test set.
Today is day 4 of 5 of our How Fit Are You testing series.
See more →Test 3
Tabata squat
4 minutes of muscle-ups
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.
Today is day 3 of 5 of our How Fit Are You testing series.
See more →Test 2
15 clean and jerks
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground you must touch and go.
Today is day 2 of 5 of our How Fit Are You testing series.
See more →Test 1
1-rep-max bench press
Max set of pull-ups
You must start your set of pull-ups within 30 seconds of racking the barbell from your bench press. These are strict pull-ups. No kipping.
Spend ample time warming up and ramping up for each exercise prior to your test set.
Today is day 1 of 5 of our How Fit Are You testing series. Plan on completing one of the tests each day this week.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette. See more →Ingredients
4 oz grilled chicken breast, sliced
1 cup kale, finely chopped
½ cup cabbage, thinly sliced
¼ cup shredded carrot
¼ avocado, diced
2 Tbsp walnuts, roughly chopped
1 Tbsp dried cranberries (optional, for a touch of sweetness; omit for keto)
1 Tbsp fresh parsley, chopped (for garnish)
1 Tbsp apple cider vinegar
2 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 12g (8g if omitting honey and cranberries)
Prosciutto, Spinach & Brie Omelet
A sophisticated take on the classic ham and cheese omelet, pairing creamy brie cheese with tender spinach and prosciutto. See more →Ingredients
2 large eggs
1 Tbsp milk or water (optional, for fluffier eggs)
2 slices prosciutto, chopped
¼ cup baby spinach, chopped
1 oz brie cheese, thinly sliced (or crumbled)
½ Tbsp butter
Salt and pepper, to taste
Fresh chives, chopped (for garnish)
Macronutrients
Protein: 27g
Fat: 27g
Carbs: 3g
Garlic and Chili Shrimp With Bok Choy
This shrimp stir-fry combines crisp veggies and a zesty, spicy-sour sauce. See more →Ingredients
For the Stir-Fry:
8 oz shrimp, peeled and deveined
1 Tbsp coconut oil
¼ cup snap peas, trimmed
½ cup baby bok choy, halved or quartered
¼ red bell pepper, julienned
¼ cup green onions, sliced
1 clove garlic, minced
½ tsp red chili flakes (adjust for desired spiciness)
Salt and pepper, to taste
For the Sauce:
1 Tbsp soy sauce
2 tsp white vinegar
1 tsp chili garlic sauce (adjust for heat)
½ Tbsp coconut oil
½ Tbsp lime juice
Macronutrients
Protein: 47g
Fat: 23g
Carbs: 9g
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →Ingredients
8 oz ground beef (or ground turkey)
1 egg, beaten
¼ cup Parmesan cheese, grated
¼ cup almond flour
½ tsp dried oregano
½ tsp garlic powder
¼ tsp red chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
2 oz goat cheese
1 Tbsp sun-dried tomatoes, finely chopped
1 Tbsp fresh basil, chopped
½ tsp butter
Macronutrients
Protein: 79g
Fat: 87g
Carbs: 12g
Seared Chicken with Garlic Butter
These garlic butter turmeric chicken skewers are rich, buttery, and infused with earthy turmeric and bright lime. See more →Ingredients
1 lb boneless, skinless chicken thighs, cubed
3 Tbsp unsalted butter, melted (for marinade)
1½ tsp ground turmeric
2 cloves garlic, minced
½ tsp paprika (optional)
1 tsp sea salt
¼ tsp black pepper
Zest and juice of ½ lime
2 Tbsp unsalted butter (for cooking)
Fresh parsley, chopped (for garnish)
Lime wedges (for serving)
Macronutrients (for all 3 skewers)
Protein: 55g
Fat: 52g
Carbs: 2g
Chilean Sea Bass
Moist and flaky Chilean sea bass is baked in parchment with lemon, dill, and capers, then finished with tender vegetables and a buttery, herb-infused steam. See more →Ingredients
2 Chilean sea bass fillets (6 oz each)
2 Tbsp butter
1 lemon, thinly sliced
1 small zucchini, sliced into thin rounds
½ cup cherry tomatoes, halved
2 Tbsp fresh dill, chopped
1 garlic clove, minced
2 Tbsp capers, drained
Salt and pepper to taste
Parchment paper sheets (large enough to wrap each fillet)
Macronutrients
Protein: 49g
Fat: 32g
Carbs: 8g
Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →Ingredients
4 oz flank steak, sliced thin
1 Tbsp red onion, diced
1 cup romaine lettuce, chopped
¼ avocado, sliced
¼ Tbsp ground cumin
4 cherry tomatoes, halved
¼ cup cucumber, sliced
1 Tbsp butter
¼ tsp smoked paprika
1 Tbsp parsley, chopped
1 Tbsp olive oil
¼ tsp cayenne pepper
¼ cup celery, sliced
Salt and pepper to taste
1 lemon wedge
Macronutrients
Protein: 24g
Fat: 27g
Carbs: 8g
Smoked Paprika Pork Kebobs With Lemon Cumin Herb Sauce
Smoky paprika-coated pork paired beautifully with a bright, herby sauce. See more →Ingredients
5 oz pork tenderloin, cut into 1-inch cubes
1 small zucchini, sliced into 1/2-inch rounds
1 tsp smoked paprika
¼ tsp ground cumin
2 Tbsp olive oil
1 lemon slice, for garnish
2 Tbsp fresh parsley, finely chopped
2 Tbsp fresh mint, chopped
⅛ cup fresh cilantro, finely chopped
5 tsp butter, melted
1 Tbsp lemon juice
¼ tsp ground cumin
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 60g
Carbs: 7g
Smoky Beef & Mushroom Stew
A smoky and slightly spicy twist to traditional beef stew. See more →Ingredients
8 oz. beef stew meat, cut into cubes
1 Tbsp butter
¼ onion, diced
1 clove garlic, minced
¼ cup mushrooms, sliced (cremini or button)
¼ red bell pepper, diced
¼ cup celery, diced
¼ cup beef broth
¼ cup red wine (optional, for richer flavor)
¼ cup crushed tomatoes
¼ tsp smoked paprika
¼ tsp dried thyme
¼ tsp ground cumin
¼ tsp chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
1 tsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 52g
Fat: 24g
Carbs: 10g
Smoked Salmon, Avocado & Arugula Egg Roll
This savory egg roll wraps smoked salmon, cream cheese, avocado, and peppery arugula in a thin, buttery omelette, accented with lemon zest and fresh dill. See more →Ingredients
1 oz smoked salmon, flaked
2 eggs, beaten
½ Tbsp butter or coconut oil
2 Tbsp cream cheese, softened
1 tsp olive oil
1 tsp fresh dill, chopped
¼ avocado, thinly sliced
¼ cup arugula, lightly packed
¼ tsp lemon zest
Salt and pepper, to taste
½ chopped scallion, for garnish
For the sauce
1 tsp soy sauce (use coconut aminos for gluten-free)
1 tsp white vinegar
1 tsp avocado oil mayo
Macronutrients
Protein: 20g
Fat: 30g
Carbohydrates: 4g
The Overhead Lifts
Learning the progression of lifts that moves from the shoulder press to the push press to the push jerk has long been a staple of our regimen.
The staggering death toll of scientific lies
Scientific fraud kills people. Should it be illegal?
When muscles work out, they help neurons to grow, a new study shows
The findings suggest that biochemical and physical effects of exercise could help heal nerves.
The Basement Tapes
A cardiologist in Minnesota searches through the basement of his childhood home for a missing box of data from a long-ago experiment. What he discovers changes our understanding of the modern American diet — but also teaches us something profound about what really matters when we honor our parents’ legacy.
Redefining Medicine
Lessons Learned from CrossFit and Applied by The Broken Science Medical Society
Hypertension, obesity, exercise, drugs, and dollars
Are pharmaceuticals more expensive and less effective at treating hypertension than diet and exercise?
Successful application of dietary ketogenic metabolic therapy in patients with glioblastoma: a clinical study
More from Thomas Seyfried, using the ketogenic diet to treat patients with aggressive brain cancer.
‘MAHA’ Supporters Want More Beef Tallow. There’s Not Enough.
Some smaller restaurant and food brands are switching to tallow, but agriculture industry officials want to pump the brakes
How Fit Are You?
Creating a fitness competition consistent with our fitness model is a task fraught with difficulties.
McDonald’s Broke My Heart
They made the world’s greatest French Fry. Then they threw it away.
Stuffed Zucchini Boats with Ricotta & Ground Lamb
Zucchini halves roasted and filled with savory ground lamb, herbs, and creamy ricotta.
See more →
Carbohydrate Ingestion on Exercise Metabolism and Physical Performance
How blood glucose—not carb dose—drives performance outcomes
See more →
