Chicken and Cauliflower Red Curry
A creamy, fragrant Thai-style red curry with chicken and cauliflower simmered in a rich coconut and cream sauce. See more →
15-12-9 reps for time:
Strict handstand push-ups
Strict push-up burpees
*30-second L-sit from the floor after each set.
Creamy Parmesan Chicken Soup with Bacon
Shredded chicken simmered in a rich, buttery broth with sautéed vegetables, melted Parmesan, heavy cream, and finished with crispy bacon crumbles. See more →
3 rounds for time:
20 bodyweight front squats in AFSAP
Run 100 meters for each squat set
20 strict pull-ups in AFSAP
Run 100 meters for each pull-up set
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →
Loaded Cauliflower Soup
A velvety, cheese-rich cauliflower soup topped with crisp bacon, green onions, and a drizzle of olive oil. See more →
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Force, Distance, and Time
Fitness programs should be based on a proper understanding of the physics of exercise. See more →
Lamb Lettuce Wraps with Mint-Yogurt Drizzle
Spiced ground lamb in crisp butter lettuce cups with a cool mint-yogurt drizzle. See more →
7-minute AMRAP
Complete as many reps as possible in 7 minutes of:
Bodyweight clean and jerk
See more →Millennials Are Planning Remote Workdays Around Fitness
U.K. study finds Millennials are prioritizing fitness as a mental health outlet while working from home See more →
Sausage, Egg, and Cheese Breakfast Casserole
A rich, cheesy sausage-and-egg breakfast bake with cheddar, cream, and fresh herbs. See more →
Myths and Facts Regarding Low-Carbohydrate Diets
Nina Teicholz and others address common concerns about low-carb and ketogenic diets. See more →
Blackened Salmon with Creamy Avocado Cucumber Salad
Bold, smoky blackened salmon served with a cool, creamy cucumber and avocado salad. See more →
Beef Stroganoff Casserole
A creamy beef stroganoff baked with mushrooms and sour cream over cauliflower rice See more →
For load:
Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps
United States Dietary Trends Since 1800
Lack of Association Between Saturated Fatty Acid Consumption and Non-communicable Diseases See more →
Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice. See more →
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Beef & Spinach Bowl Over Cheesy Cauliflower Grits
Savory ground beef with spinach, sour cream, and fresh parsley, layered over rich cheesy cauliflower grits. See more →
15-12-9 reps for time:
Strict handstand push-ups
Strict push-up burpees
*30-second L-sit from the floor after each set.
This is 15 HSPU, 30-sec L-sit, 15 burpees, 30-sec L-sit, 12 HSPU, 30-sec L-sit, 12 burpees, etc.
See more →3 rounds for time:
20 bodyweight front squats in AFSAP
Run 100 meters for each squat set
20 strict pull-ups in AFSAP
Run 100 meters for each pull-up set
AFSAP = As few sets as possible
Each run distance is dictated by how many sets you took on the previous exercise. E.g. 20 squats unbroken is 1 set, so run 100 meters. 7-5-4-4 reps is 4 sets, so run 400 meters.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men use 20-lb. ball to 10', 75-lb. SDHP and press, 20" box
Women use 14-lb. ball to 9', 55-lb. SDHP and press, 20" box
Compare to 250405.
See more →7-minute AMRAP
Complete as many reps as possible in 7 minutes of:
Bodyweight clean and jerk
Additionally, practice scales for 20 minutes.
See more →For time:
Run 5K
Compare to 250315.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps
Can you increase load on each lift?
See more →5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Use a barbell loaded to ½ your bodyweight.
See more →5 rounds for time:
200-meter farmers carry
20 weighted box step-ups
Men hold two 72-lb KBs on the carry, then hold one and step a 20” box.
Women hold two 53-lb KBs on the carry, then hold one and step a 15” box.
Chicken and Cauliflower Red Curry
A creamy, fragrant Thai-style red curry with chicken and cauliflower simmered in a rich coconut and cream sauce. See more →Ingredients
1 cup cooked, shredded or diced chicken (breast or thigh)
2 Tbsp ghee (for cooking)
½ cup chopped onion
1 clove garlic, minced
1 Tbsp Thai red curry paste (no added sugar)
1 cup chopped cauliflower florets
½ cup chopped red bell pepper (optional, for color)
1 cup full-fat canned coconut milk
2 Tbsp heavy cream
½ cup chicken broth
1 tsp soy sauce
1 tsp lime juice
Salt and pepper, to taste
Fresh Thai basil or cilantro, for garnish
Lime wedges, for serving
Macronutrients
Protein: 49g
Fat: 90g
Carbs: 25g
Creamy Parmesan Chicken Soup with Bacon
Shredded chicken simmered in a rich, buttery broth with sautéed vegetables, melted Parmesan, heavy cream, and finished with crispy bacon crumbles. See more →Ingredients
6 oz cooked chicken breast or thighs, shredded
2 cups chicken bone broth
¼ cup celery, diced
¼ cup zucchini, diced
¼ cup mushrooms, sliced
2 slices bacon, cooked and crumbled
2 Tbsp butter
¼ cup Parmesan cheese, finely grated
½ cup heavy cream
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped
1 tsp fresh thyme leaves
½ tsp garlic powder
½ tsp onion powder
¼ tsp smoked paprika
Salt and pepper, to taste
Macronutrients
Protein: 65g
Fat: 95g
Carbs: 9g
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
1½ cups cooked shredded chicken (from rotisserie or poached breasts/thighs)
Salt and pepper, to taste
½ cup chopped onion
2 cloves garlic, minced
½ cup crushed tomatoes (no sugar added)
1 chipotle pepper in adobo (finely chopped)
1 tsp adobo sauce (from the chipotle can)
½ tsp smoked paprika
½ tsp cumin
½ tsp oregano
1 tsp apple cider vinegar
¼ cup chicken broth (no sugar added)
¼ tsp onion powder
Optional: 1 tsp olive oil (cold drizzle for finishing)
For Serving:
Cheese taco shells or butter lettuce leaves
1 Tbsp sour cream or avocado (optional)
Chopped cilantro, lime wedge (optional garnish)
Macronutrients
Protein: 68g
Fat: 34g
Carbs: 13g
Loaded Cauliflower Soup
A velvety, cheese-rich cauliflower soup topped with crisp bacon, green onions, and a drizzle of olive oil. See more →Ingredients
1 Tbsp butter or beef tallow (for cooking)
½ small onion, finely chopped
2 cloves garlic, minced
4 cups cauliflower florets
2 cups chicken bone broth
1 cup heavy cream
½ cup shredded cheddar cheese
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
½ tsp coarse sea salt
½ tsp cracked black pepper
¼ tsp smoked paprika (optional)
4 slices cooked bacon, chopped
2 green onions, thinly sliced (green parts only)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients (per serving, yields 3 servings)
Protein: 40g
Fat: 64g
Carbs: 8g
Lamb Lettuce Wraps with Mint-Yogurt Drizzle
Spiced ground lamb in crisp butter lettuce cups with a cool mint-yogurt drizzle. See more →Ingredients
For the Lamb Filling:
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp ground cinnamon
½ tsp ground allspice
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp butter or beef tallow (for cooking)
For the Mint-Yogurt Drizzle:
½ cup full-fat Greek yogurt
2 Tbsp fresh mint, finely chopped
1 tsp lemon juice
Salt, to taste
For Serving:
8–10 large butter lettuce leaves
Macronutrients (per serving, yields 3 servings)
Protein: 32g
Fat: 37g
Carbs: 5g
Sausage, Egg, and Cheese Breakfast Casserole
A rich, cheesy sausage-and-egg breakfast bake with cheddar, cream, and fresh herbs. See more →Ingredients
1 lb breakfast sausage (preferably pork, no added sugar)
8 large eggs
1 cup shredded cheddar cheese
½ cup heavy cream
1 small onion, finely chopped
1 Tbsp butter or beef tallow (for cooking)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp extra virgin olive oil (for finishing)
Fresh chives or parsley, chopped (for garnish)
Macronutrients (makes 6 servings)
Protein: 26g
Fat: 48g
Carbs: 2g
Blackened Salmon with Creamy Avocado Cucumber Salad
Bold, smoky blackened salmon served with a cool, creamy cucumber and avocado salad. See more →Ingredients
For the Salmon:
6 oz wild-caught salmon fillet
1 Tbsp butter (for searing)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp dried thyme
¼ tsp cayenne pepper (adjust to taste)
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Creamy Avocado Cucumber Salad:
½ small avocado, diced
½ cup cucumber, diced
2 Tbsp full-fat sour cream
1 Tbsp olive oil
1 Tbsp lemon juice
1 Tbsp fresh dill, chopped (or parsley)
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 44g
Fat: 550g
Carbs: 9g
Beef Stroganoff Casserole
A creamy beef stroganoff baked with mushrooms and sour cream over cauliflower rice See more →Ingredients
1 lb ground beef or thinly sliced beef
1 Tbsp butter or beef tallow (for cooking)
8 oz mushrooms, sliced
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp smoked paprika
½ tsp coarse sea salt
½ tsp cracked black pepper
1 cup sour cream (full fat)
1 Tbsp Dijon mustard
2 cups cauliflower rice
1 Tbsp extra virgin olive oil (for finishing)
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 102g
Fat: 140g
Carbs: 30g
Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice. See more →Ingredients
8 oz salmon, cooked or raw, cut into bite-sized pieces
1 ripe avocado, diced
1 cup cucumber, diced
2 cups cauliflower rice
2 tsp unseasoned rice vinegar
1 sheet nori, cut into thin strips
1 Tbsp toasted sesame oil (for finishing)
1 Tbsp butter or beef tallow (optional, for cooking cauliflower rice)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 tsp toasted sesame seeds (optional, for garnish)
Macronutrients (per serving, yields 2 servings)
Protein: 38g
Fat: 42g
Carbs: 6g
Beef & Spinach Bowl Over Cheesy Cauliflower Grits
Savory ground beef with spinach, sour cream, and fresh parsley, layered over rich cheesy cauliflower grits. See more →Ingredients
6 oz ground beef
1 cup cauliflower rice
¼ cup shredded cheddar cheese
¼ cup fresh spinach, chopped
1 Tbsp butter (for beef)
1 Tbsp butter (for grits)
1 Tbsp soy sauce or coconut aminos
2 Tbsp sour cream
1 Tbsp fresh parsley, chopped
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 50g
Carbs: 6g
Why Modern Science Is Misleading You
Ben Greenfield Life Podcast
Research Manipulation
Part 8: Placebos, Trial Blinding, and Biomarkers
Force, Distance, and Time
Fitness programs should be based on a proper understanding of the physics of exercise.
Millennials Are Planning Remote Workdays Around Fitness
U.K. study finds Millennials are prioritizing fitness as a mental health outlet while working from home
Myths and Facts Regarding Low-Carbohydrate Diets
Nina Teicholz and others address common concerns about low-carb and ketogenic diets.
Why Most Published Research Findings Are False
On the reliability of scientific claims
United States Dietary Trends Since 1800
Lack of Association Between Saturated Fatty Acid Consumption and Non-communicable Diseases
How Sugar and Seed Oils Break Cellular Satiety
Clip from the MetFix Foundations Seminar
A Calorie Deficit cannot EVER exist
Dr. Jason Fung explains why
Blackened Chicken with Roasted Garlic Cauliflower Mash
Spice-crusted chicken breasts seared in butter and paired with creamy roasted garlic cauliflower mash.
See more →
Ten Years of Sharing Reproducible Research
Yale’s ISPS works to address the growing crisis of irreproducible science
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