Garlic Lemon Chicken with Broccolini
Garlic lemon chicken paired with tender-crisp broccolini, seasoned with smoked paprika, oregano, and chili flakes. See more →
Breaking MAD: Generative AI could break the internet
A study by Rice University warns that training generative AI models on synthetic data can lead to "Model Autophagy Disorder" (MAD), where AI systems degrade over successive generations. See more →
Coconut & Lime Beef Curry
Beef simmered to tender in a fragrant blend of coconut milk, red curry paste, and fresh lime juice, balanced with the warmth of ginger, turmeric, and chili flakes. See more →
For time:
With a single kettlebell complete:
70 sumo deadlift high-pulls
60 swings
50 squats (with the KB)
40 push presses
30 Turkish Get-ups
Blue Zones offered hope as real-life fountains of youth – new research says they can be explained by comically flawed data
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Oven-Baked Salmon Parcel with Garlic Herb Butter
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Harvard’s Meaty Mistakes
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Fajita-spiced pork chop with tomato salsa, pickled jalapeño & garlic lime crema.
Fajita-spiced pork chop with tomato salsa, pickled jalapeño & garlic lime crema. See more →
The Muscle-up
The muscle-up is astonishingly difficult to perform, unrivaled in building upper-body strength, a critical survival skill, and most amazingly of all, virtually unknown. See more →
Grilled Burger with Swiss Cheese, Sauerkraut, and Chipotle Mayo
Spiced burger topped with Swiss cheese, tangy sauerkraut, caramelized onions, and smoky chipotle mayo. See more →
Is Public Money Being Wasted on Physics Research?
Physicist Sabine Hossenfelder shares an email from an anonymous individual involved in taxpayer-funded physics research. See more →
Apricot Soy Chicken with Ginger Broccoli
Chicken breast drizzled with a sweet and savory apricot-soy glaze, served alongside roasted ginger broccoli. See more →
Workout 25.1
Completes as many rounds as possible in 15 minutes of:
3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
... etc., adding 3 reps per round
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All of statistics and much of science depends on probability — an astonishing achievement, considering no one’s really sure what it is. See more →
Beef Kebobs with Creamy Feta Sauce
Herb-marinated beef kebabs grilled with vibrant vegetables and served with a rich, tangy feta sauce. See more →
The Failure of Public Health: Greg Glassman, Atlanta, 2024
Greg Glassman speaks on the failures of current, post-modern science, and their impact on public health. See more →
Cilantro Lime Shrimp with Coconut Cauliflower Rice
Sautéed shrimp with garlic, lime, and warm spices, served over fragrant coconut-infused cauliflower rice. See more →
Doctors rarely understand how influence really works.
The result: an NHS bowing to the needs of big pharma See more →
Chipotle Braised Beef With Parmesan
Beef braised in a smoky chipotle-infused tomato sauce with sautéed vegetables, then finished with rich Parmesan and butter. See more →
Kettles, Calories & Energy Balance: What went wrong?
Dr. Zoe Harcombe calls for a shift away from outdated calorie-based dietary advice toward managing carbohydrate intake and supporting metabolic health for sustainable weight control. See more →
Mustard Pork Tenderloin with Roasted Cauliflower & Carrots
Pork tenderloin coated in a savory mustard glaze, seared, and served alongside smoky, butter-roasted cauliflower and carrots. See more →
The Push-Up
The push-up is a gateway movement to one of the most developmental progressions in all of fitness. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
With a single kettlebell complete:
70 sumo deadlift high-pulls
60 swings
50 squats (with the KB)
40 push presses
30 Turkish Get-ups
Today's workout is from MetFix Misfit Gym in Windham, Maine.
"This is my kettlebell. There are many like it, but this one is mine."
— Matthew Sherburne, MetFix Misfit Gym
Coach Sherburne emphasizes the volume of reps here, 250 total, and cautions athletes to choose a kettlebell wisely, aiming to finish in less than 25 minutes (10 reps / minute.)
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
"The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport."
—Greg Glassman
For Time:
30 muscle-ups
Simply put, the muscle-up is moving from hanging below rings to supported above them. Coach Glassman first posed the challenge of 30 reps for time in June of 2002, then followed up that November with his article describing the exercise in detail.
Later, the drive for maximizing power output within workouts brought the rise of the “kipping pull-up,” which naturally led to its counterpart on the rings, the “kipping muscle-up.”
Today we want you working the strict muscle-up, focussing on a strong false grip and control through the transition.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Workout 25.1
Completes as many rounds as possible in 15 minutes of:
3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
... etc., adding 3 reps per round
Jump over the dumbbell on each burpee.
Men use a 50-lb. dumbbell. Women use a 35-lb. dumbbell.
Lunge 15 feet down and 15 feet back each round. The length of the lunge does not change, while the reps of the burpee and C&J increase each round.
See more →10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds.
Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
See more →Marguerita
50 reps for time of:
Burpee / Push-up / Jumping-Jack / Sit-up / Handstand
Perform one of each movement to complete a "rep."
A burpee, then a push-up, then a jumping jack, then a sit-up, then a handstand—counts as 1. Rep 2 starts back with a burpee.
This is NOT 50 burpees, then 50 push-ups, then 50 jumping jacks, etc.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time of:
10 deadlifts
30 push-ups
Rest 2 minutes between rounds.
Pick a load that is near, but not quite, your 10-rep max, and use it for all five rounds. Go straight from the deadlift to the push-ups without resting.
See more →Garlic Lemon Chicken with Broccolini
Garlic lemon chicken paired with tender-crisp broccolini, seasoned with smoked paprika, oregano, and chili flakes. See more →Ingredients
8 oz chicken breast, cut into strips
2 Tbsp butter
2 cloves garlic, minced
½ tsp dried oregano
¼ tsp smoked paprika
¼ tsp black pepper
½ lemon, juiced
½ lb broccolini, trimmed (or substitute with regular broccoli florets)
¼ tsp red chili flakes (optional)
½ lemon, sliced
Salt and pepper, to taste
Macronutrients
Protein: 54g
Fat: 30g
Carbs: 16g
Coconut & Lime Beef Curry
Beef simmered to tender in a fragrant blend of coconut milk, red curry paste, and fresh lime juice, balanced with the warmth of ginger, turmeric, and chili flakes. See more →Ingredients
6 oz beef sirloin or chuck, cubed
1 Tbsp coconut oil
½ onion, diced
1 clove garlic, minced
1 Tbsp fresh ginger, grated
½ red bell pepper, sliced
¼ cup coconut milk (full-fat)
½ cup beef broth
1 Tbsp red curry paste
½ lime, juiced
¼ cup fresh cilantro, chopped (for garnish)
¼ tsp ground turmeric
Chili flakes, to taste
Salt and pepper, to taste
Macronutrients
Protein: 41g
Fat: 33g
Carbs: 16g
Oven-Baked Salmon Parcel with Garlic Herb Butter
Oven-baked salmon parcel infused with garlic herb butter, fresh vegetables, and zesty lemon. See more →Ingredients
5 oz salmon (skinless)
2 Tbsp garlic herb butter (melted, mix softened butter with garlic, parsley, and thyme)
½ zucchini (sliced)
2 cherry tomatoes (halved)
⅓ cup kale (chopped)
2 asparagus spears (sliced lengthwise)
½ lemon (sliced)
1 Tbsp dill (chopped)
Salt and pepper, to taste
Macronutrients
Protein: 37g
Fat: 46g
Carbs: 6g
Fajita-spiced pork chop with tomato salsa, pickled jalapeño & garlic lime crema.
Fajita-spiced pork chop with tomato salsa, pickled jalapeño & garlic lime crema. See more →Ingredients
1 pork chop (6 oz, boneless)
½ large tomato, diced into ½-inch pieces
1 scallion, thinly sliced (whites and greens separated)
1 small garlic clove, minced (reserve a pinch)
½ jalapeño, thinly sliced (mince a few slices for ½ tsp)
¼ lime, zested and quartered
1 Tbsp mayonnaise
1 Tbsp sour cream
¼ tsp Fajita Spice Blend
½ tsp stock concentrate
Butter (for cooking)
Salt and pepper, to taste
Macronutrients
Protein: 43g
Fat: 31g
Carbs: 8g
Grilled Burger with Swiss Cheese, Sauerkraut, and Chipotle Mayo
Spiced burger topped with Swiss cheese, tangy sauerkraut, caramelized onions, and smoky chipotle mayo. See more →Ingredients
6 oz ground beef
¼ cup baby spinach
½ small red onion, sliced
1 tsp ground cumin
1 tsp butter
1 clove garlic, minced
1 Tbsp fresh parsley, chopped
2 Tbsp sauerkraut
1 slice Swiss cheese
1 Tbsp chipotle mayonnaise
Salt and pepper, to taste
Macronutrients
Protein: 50g
Fat: 55g
Carbs: 10g
Apricot Soy Chicken with Ginger Broccoli
Chicken breast drizzled with a sweet and savory apricot-soy glaze, served alongside roasted ginger broccoli. See more →Ingredients
1 chicken breast (6 oz)
½ fresh apricot (pitted and mashed)
1 Tbsp soy sauce
½ Tbsp ginger (peeled and minced)
1 ½ Tbsp butter (divided)
½ clove garlic (minced)
½ lime (zested and cut into two wedges)
1 cup broccoli florets (cut into bite-size pieces)
½ tsp sesame seeds (toasted)
½ Tbsp fresh cilantro (chopped)
Salt and pepper, to taste
Macronutrients
Protein: 44g
Fat: 22g
Carb: 18g
Beef Kebobs with Creamy Feta Sauce
Herb-marinated beef kebabs grilled with vibrant vegetables and served with a rich, tangy feta sauce. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp melted butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
¼ tsp smoked paprika
½ red onion, cut into chunks
½ yellow bell pepper, cut into chunks
½ zucchini, sliced into thick rounds
½ cup cherry tomatoes
Salt and pepper, to taste
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
Macronutrients
Protein 58g
Fat 60g
Carbs 18g
Cilantro Lime Shrimp with Coconut Cauliflower Rice
Sautéed shrimp with garlic, lime, and warm spices, served over fragrant coconut-infused cauliflower rice. See more →Ingredients
For the Shrimp:
8 oz shrimp, peeled and deveined
1 Tbsp butter
2 cloves garlic, minced
½ tsp ground cumin
½ tsp chili powder
¼ tsp smoked paprika
½ lime, juiced
Salt and pepper, to taste
½ Tbsp fresh cilantro, chopped (for garnish)
For the Coconut Cauliflower Rice:
2 cups cauliflower rice
¼ cup coconut milk (full-fat)
¼ cup red bell pepper, diced
¼ tsp turmeric (optional)
Salt and pepper, to taste
Macronutrients
Protein: 52g
Fat: 26g
Carbs: 22g
Chipotle Braised Beef With Parmesan
Beef braised in a smoky chipotle-infused tomato sauce with sautéed vegetables, then finished with rich Parmesan and butter. See more →Ingredients
12 oz beef stew meat
2 cups beef broth
½ can (14.5 oz) diced tomatoes
1 small carrot, diced
2 Tbsp red onion, diced
1 chipotle pepper in adobo, chopped
3 Tbsp butter
4 Tbsp Parmesan cheese, grated
3 Tbsp celery, diced
1 Tbsp fresh parsley, chopped
Salt and black pepper, to taste
Macronutrients
Protein: 85g
Fat: 80g
Carbs: 15g
Mustard Pork Tenderloin with Roasted Cauliflower & Carrots
Pork tenderloin coated in a savory mustard glaze, seared, and served alongside smoky, butter-roasted cauliflower and carrots. See more →Ingredients
For the Pork Tenderloin:
8 oz pork tenderloin
1 Tbsp butter
1 Tbsp Dijon mustard
½ tsp dried thyme
¼ tsp garlic powder
Salt and pepper, to taste
For the Roasted Vegetables:
1 cup cauliflower florets
½ cup carrots, sliced into rounds
1 Tbsp butter, melted
½ tsp smoked paprika
¼ tsp cumin
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 60g
Fat 46g
Carbs: 14g
Breaking MAD: Generative AI could break the internet
A study by Rice University warns that training generative AI models on synthetic data can lead to "Model Autophagy Disorder" (MAD), where AI systems degrade over successive generations.
Blue Zones offered hope as real-life fountains of youth – new research says they can be explained by comically flawed data
Five regions of the planet were claimed to hold the key to living past 100. Research by Dr. Saul Newman of the Oxford Institute of Population Ageing shows the truth isn’t that simple.
Harvard’s Meaty Mistakes
The limitations of their recent study were largely ignored, with reporters erroneously claiming red meat causes type 2 diabetes.
The Muscle-up
The muscle-up is astonishingly difficult to perform, unrivaled in building upper-body strength, a critical survival skill, and most amazingly of all, virtually unknown.
Is Public Money Being Wasted on Physics Research?
Physicist Sabine Hossenfelder shares an email from an anonymous individual involved in taxpayer-funded physics research.
Why probability probably doesn’t exist (but it is useful to act like it does)
All of statistics and much of science depends on probability — an astonishing achievement, considering no one’s really sure what it is.
The Failure of Public Health: Greg Glassman, Atlanta, 2024
Greg Glassman speaks on the failures of current, post-modern science, and their impact on public health.
Doctors rarely understand how influence really works.
The result: an NHS bowing to the needs of big pharma
Kettles, Calories & Energy Balance: What went wrong?
Dr. Zoe Harcombe calls for a shift away from outdated calorie-based dietary advice toward managing carbohydrate intake and supporting metabolic health for sustainable weight control.
The Push-Up
The push-up is a gateway movement to one of the most developmental progressions in all of fitness.
Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa.
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AMPK: restoring metabolic homeostasis over space and time
The cellular energy sensor AMPK plays a central role in regulating metabolism and maintaining energy balance.
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