Beef, Bok Choy & Snow Peas Stir-Fry
A bold, satisfying stir-fry with tender beef, crisp vegetables, and a savory soy-ginger sauce—topped with peanuts. See more →
For Time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Do red and processed meats cause cancer?
In 2015, WHO said yes, but insiders say the process was flawed and biased See more →
Spicy Salmon Cakes
Creamy on the inside with a slight kick from the sriracha and freshness from the lemon zest. See more →
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →
Tuna Tostadas With Spicy Avocado Lime Crema Sauce
This cream sauce adds a creamy richness to the tostadas with a perfect kick to complement the fresh veggies and tuna. See more →
Orangetheory's new president
Lauren Cody has extensive experience in the boardroom of numerous fast food chains. See more →
Avocado, Hard-Boiled Egg & Turkey Bacon Salad
The tangy mustard vinaigrette adds a bright, zesty flavor that ties everything together. It’s a well-balanced, high-protein, and low-carb salad that works perfectly for a light meal or hearty snack. See more →
NIH research to be made public, more quickly
Accelerating Access to Research Results: New Implementation Date for the 2024 NIH Public Access Policy. See more →
Thai-Inspired Chicken Meatballs with Cucumber & Mint Slaw
This dish brings in Thai-inspired flavors with ginger, lime, and fresh herbs. The cucumber and mint slaw provides a crisp, refreshing contrast to the savory, spiced chicken meatballs. See more →
Return to the Mission
Greg Glassman on MetFix refocusing efforts towards the fight against chronic disease. See more →
Garlic Herb Beef Kebobs with Creamy Feta & Blue Cheese Sauces
Two creamy, tangy sauces to enjoy with savory, herb-infused beef kebobs. The feta sauce adds a refreshing Mediterranean flavor, while the blue cheese sauce delivers a rich, bold contrast. See more →
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between each round. Record time for each of five rounds.
See more →“The Girls” for Grandmas!
Here we offer versions of benchmark workouts that have been “tuned down” in intensity and had exercises substituted to accommodate any audience. See more →
Prosciutto-Wrapped Green Beans & Poached Egg with Parmesan
Crunchy green beans paired with a rich, runny yolk from a poached egg, topped with a sprinkle of Parmesan for a nutty, salty finish. See more →
Where’s the Controversy? The Science of Optimum Health Is Largely Settled
Webinar with Ivor Cummins See more →
Garlic and Pepper-Crusted Steak With Grilled Vegetables
Steak is seasoned with bold spices and served with grilled vegetables. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice SLIPS for 25 minutes.
See more →Ethical Collapse in the Peer Review of a Leading Vaccine Journal
This saga, by Yaakov Ophir and Yaffa Shir-Raz, details one account of how the peer review process was manipulated to censor dissenting opinions. See more →
Turkey & Cream Cheese Cabbage Wraps
This dish features sautéed ground turkey cabbage wraps with a creamy filling. See more →
Defining Misconduct
Scientific misconduct is ever becoming more recognized as a problem, yet what exactly constitutes misconduct varies by source. See more →
For Time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
GHD sit-ups can deliver a devastating blow if you haven't had prior exposure to them. Scale them way back if you've never done them before.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For Load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes and planks for another 10 minutes.
Compare to 250316.
See more →7 rounds for time:
2 legless rope climbs
7 handstand push-ups
If your rope is short, less than 15 feet, start from seated on the ground.
Try to make the rope climbs a "double-up," touching the ground with your foot and going right back up, for as many rounds as you are able.
See more →5 rounds for time:
Run 400 meters
21 dumbbell clean & jerks
Men use 50-lb. DBs.
Women use 35s.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between each round. Record time for each of five rounds.
From the first group of the original Benchmark Workouts, Barbara gives us large sets of four of our favorite movements, mixed in with some rest to keep us sprinting.
See more →The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
Compare to 250310.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice SLIPS for 25 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Beef, Bok Choy & Snow Peas Stir-Fry
A bold, satisfying stir-fry with tender beef, crisp vegetables, and a savory soy-ginger sauce—topped with peanuts. See more →Ingredients
For the Stir-Fry:
8 oz beef sirloin, thinly sliced
1 Tbsp coconut oil, divided
¼ cup snow peas, trimmed
¼ cup baby bok choy, halved
½ red bell pepper, julienned
2 Tbsp peanuts, roughly chopped
Green onions, sliced (for garnish)
For the Sauce:
2 Tbsp soy sauce
1 Tbsp white vinegar
1 Tbsp fresh ginger, grated
1 clove garlic, minced
¼ tsp chili flakes or ½ tsp chili paste (optional, for heat)
¼ cup beef broth
Macronutrients
Protein: 55g
Fat: 51g
Carbs: 13g
Spicy Salmon Cakes
Creamy on the inside with a slight kick from the sriracha and freshness from the lemon zest. See more →Ingredients
2½ oz salmon
1 cup baby gem lettuce
¼ onion, finely chopped
2 Tbsp scallions, chopped
1 Tbsp sriracha (or adjust to taste)
1 tsp garlic, minced
1½ Tbsp butter
2 Tbsp parsley, chopped
¼ cup sour cream
1 oz cream cheese, softened
1 egg white, beaten
1 tsp lemon zest
Salt and pepper to taste
Macronutrients
Protein: 27g
Fat: 37g
Carbs: 6g
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →Ingredients
For the Chicken:
2 chicken drumsticks
2 tablespoons dry white wine (like Sauvignon Blanc)
1 teaspoon finely grated garlic
1 teaspoon lime juice
1 teaspoon coconut aminos (or soy sauce)
½ teaspoon sea salt
½ teaspoon Dijon mustard
¼ teaspoon black pepper
¼ teaspoon dried thyme
¼ teaspoon ground cumin
Coconut or avocado oil spray
For the Salad:
1 cup arugula
½ cup cherry tomatoes, halved
1 teaspoon balsamic vinegar
1 teaspoon olive oil
Pinch of Italian seasoning (to taste)
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 16g
Carbs: 4g
Tuna Tostadas With Spicy Avocado Lime Crema Sauce
This cream sauce adds a creamy richness to the tostadas with a perfect kick to complement the fresh veggies and tuna. See more →Ingredients
For the tuna:
4 oz canned tuna, drained (in water)
1 Tbsp lime juice
1 Tbsp olive oil
1 Tbsp cilantro, chopped
1 scallion, chopped
Salt and pepper to taste
For the lettuce wraps:
Large romaine or butter lettuce leaves (as tostada shells)
¼ cup red cabbage, thinly sliced
¼ cup carrot, julienned or shredded
2 Tbsp red onion, thinly sliced
1 avocado, sliced
1 Tbsp fresh jalapeño, thinly sliced (for garnish)
For the spicy avocado lime cream sauce:
½ avocado
2 Tbsp sour cream or Greek yogurt
1 Tbsp lime juice
1 tsp hot sauce (adjust to taste, or use fresh chopped chili for more heat)
1 garlic clove, minced
Salt and pepper to taste
Macronutrients
Protein: 30g
Fat: 36g
Carbohydrates: 18g
Avocado, Hard-Boiled Egg & Turkey Bacon Salad
The tangy mustard vinaigrette adds a bright, zesty flavor that ties everything together. It’s a well-balanced, high-protein, and low-carb salad that works perfectly for a light meal or hearty snack. See more →Ingredients
For the Salad:
2 large eggs
2 slices turkey bacon (or regular bacon), cooked and crumbled
½ avocado, diced
2 cups mixed greens (arugula, spinach, or lettuce)
¼ cup cherry tomatoes, halved
1 Tbsp red onion, thinly sliced
Salt and pepper, to taste
For the Mustard Vinaigrette:
1 Tbsp olive oil
½ Tbsp apple cider vinegar
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 20g
Fat: 30g
Carbohydrates: 8g
Thai-Inspired Chicken Meatballs with Cucumber & Mint Slaw
This dish brings in Thai-inspired flavors with ginger, lime, and fresh herbs. The cucumber and mint slaw provides a crisp, refreshing contrast to the savory, spiced chicken meatballs. See more →Ingredients
For the Chicken Meatballs:
8 oz ground chicken
¼ cup almond flour
1 egg, beaten
1 Tbsp fresh ginger, grated
1 clove garlic, minced
1 Tbsp green onions, finely chopped
½ tsp fish sauce (or soy sauce)
¼ tsp chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
1 Tbsp coconut oil
For the Cucumber & Mint Slaw:
1 cup cucumber, julienned or thinly sliced
½ cup red cabbage, thinly sliced
¼ cup carrot, julienned
1 Tbsp fresh mint, chopped
1 Tbsp fresh cilantro, chopped
1 Tbsp rice vinegar
½ Tbsp lime juice
½ Tbsp olive oil
¼ tsp sesame seeds (optional)
Salt and pepper, to taste
Macronutrients
Protein: 32g
Fat: 28g
Carbohydrates: 9g
Garlic Herb Beef Kebobs with Creamy Feta & Blue Cheese Sauces
Two creamy, tangy sauces to enjoy with savory, herb-infused beef kebobs. The feta sauce adds a refreshing Mediterranean flavor, while the blue cheese sauce delivers a rich, bold contrast. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
½ tsp dried rosemary
¼ tsp smoked paprika
Salt and pepper, to taste
½ red onion, cut into chunks
½ green bell pepper, cut into chunks
½ yellow zucchini, sliced into thick rounds
½ cup cherry tomatoes
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
For the Blue Cheese Sauce:
¼ cup blue cheese, crumbled
2 Tbsp sour cream
1 Tbsp mayonnaise (optional for extra creaminess)
½ Tbsp white wine vinegar
¼ tsp black pepper
Salt, to taste
Macronutrients
Protein: 45g
Fat: 50g
Carbs: 12g
Prosciutto-Wrapped Green Beans & Poached Egg with Parmesan
Crunchy green beans paired with a rich, runny yolk from a poached egg, topped with a sprinkle of Parmesan for a nutty, salty finish. See more →Ingredients
8-10 green beans, trimmed
2 slices prosciutto (or use thin bacon strips)
½ Tbsp butter
¼ tsp black pepper
¼ tsp garlic powder (optional)
1 large egg
1 Tbsp white vinegar (for poaching water)
Salt, to taste
1 Tbsp grated Parmesan cheese
Fresh parsley or chives, chopped
Freshly ground black pepper
Macronutrients
Protein: 18g
Fat: 16g
Carbohydrates: 4g
Garlic and Pepper-Crusted Steak With Grilled Vegetables
Steak is seasoned with bold spices and served with grilled vegetables. See more →Ingredients
3½ oz steak, sirloin
3 tsp ground black pepper
½ tsp smoked paprika
1 clove garlic, minced
3 Tbsp red bell pepper, diced
1 small zucchini, sliced
4 asparagus spears, cut into 1 inch sections
1 tsp Italian herbs, dried
2 Tbsp butter
1 slice lemon
1 tsp salt
1 Tbsp fresh parsley, chopped
Macronutrients
Protein: 25g
Fat: 20g
Carbohydrates: 6g
Turkey & Cream Cheese Cabbage Wraps
This dish features sautéed ground turkey cabbage wraps with a creamy filling. See more →Ingredients
3 oz ground turkey
2 Tbsp red onion, diced
1 Tbsp butter
2 red cabbage leaves, for wrapping
1 Tbsp cilantro, chopped
½ tsp garlic, minced
2 Tbsp cream cheese
¼ red bell pepper, diced
Macronutrients
Protein: 19g
Fat: 24g
Carbohydrates: 7g
Do red and processed meats cause cancer?
In 2015, WHO said yes, but insiders say the process was flawed and biased
Why Mitochondria Matter More Than Mutations
"We've been treating cancer backwards"
Understanding Clinical Trials
The process, limitations, and common problems with RCTs.
Orangetheory's new president
Lauren Cody has extensive experience in the boardroom of numerous fast food chains.
NIH research to be made public, more quickly
Accelerating Access to Research Results: New Implementation Date for the 2024 NIH Public Access Policy.
Return to the Mission
Greg Glassman on MetFix refocusing efforts towards the fight against chronic disease.
“The Girls” for Grandmas!
Here we offer versions of benchmark workouts that have been “tuned down” in intensity and had exercises substituted to accommodate any audience.
Where’s the Controversy? The Science of Optimum Health Is Largely Settled
Webinar with Ivor Cummins
Ethical Collapse in the Peer Review of a Leading Vaccine Journal
This saga, by Yaakov Ophir and Yaffa Shir-Raz, details one account of how the peer review process was manipulated to censor dissenting opinions.
Defining Misconduct
Scientific misconduct is ever becoming more recognized as a problem, yet what exactly constitutes misconduct varies by source.
Pork Rind-Crusted Pork Cutlet with Creamy Mustard Sauce
Thin, crispy pork cutlets coated in crushed pork rinds, pan-fried and served with a tangy mustard cream sauce and scallion topping.
