Friday, 20251219

Pete Shaw
13 minutes ago
2 min read

BODY

Skill

Sumo deadlift high pull

Workout

21-15-9

sumo deadlift high pulls

ring rows

The sumo deadlift high pull is an introduction to using the hips! The skill easily transfers to the Olympic lifts and everyday life. Your hips are your greatest asset in balance and coordination. After all, they are at the center of human locomotion!

Choose a very light weight for the sumo deadlift high pulls.

BELLY

Crab Cakes with Lemon Aioli

Golden seared crab cakes made with fresh herbs and almond flour, served with a zesty lemon aioli.

⚡️ Quick & Easy Baked Crab Cakes

This version skips the chilling and the hands-on flipping required for pan-frying, using the oven to cook the cakes through quickly and evenly.

Group	Ingredient
For the Crab Cakes	8 oz lump crab meat (drained, shell-free)
	1 egg
	2 Tbsp almond flour
	1 Tbsp chopped parsley
	1 Tbsp chopped green onion
	½ tsp Dijon mustard, ½ tsp garlic powder, ½ tsp lemon zest
	Salt and pepper, to taste
	1 Tbsp butter or ghee, melted (for brushing/greasing)
For the Lemon Aioli	2 Tbsp avocado oil mayo
	1 tsp lemon juice, ½ tsp lemon zest
	½ clove garlic, finely grated, Salt, to taste

🏃‍♂️ Quick Assembly (15–20 Minutes Total)

Prep & Preheat (5 Minutes): Preheat oven to 400°F (205°C). Line a small baking sheet with parchment paper or foil.
Make Aioli (2 Minutes): In a small bowl, quickly whisk together the mayo, lemon juice, lemon zest, grated garlic, and salt. Set aside.
Mix & Form Cakes (3 Minutes):
- In a medium bowl, gently combine crab meat, egg, almond flour, parsley, green onion, Dijon, garlic powder, lemon zest, salt, and pepper.¹ Mix very carefully with a spatula to just combine, trying not to shred the crab lumps.
- Gently shape the mixture into 4 small, flattened patties (about $1$ inch thick).
Bake (10–12 Minutes):
- Place the crab cakes on the prepared baking sheet.
- Brush the tops of the crab cakes lightly with the 1 Tbsp of melted butter or ghee (this helps them brown and stay moist).
- Bake for 10–12 minutes, or until the cakes are golden brown on the outside and heated through.
Serve: Plate the warm crab cakes and serve immediately with a dollop of the freshly made Lemon Aioli on top or on the side.

BRAIN

Pull-ups

Interesting, intelligent, useful information about the pull-up is not easy to come by.

In this 2003 article, Coach Glassman argues that the humble pull-up is one of the most important, functional, and underappreciated exercises in all of fitness. Coach defines the pull-up in simple, universal terms and dismisses the obsession with grip variations, insisting that real mastery comes from variety and volume. He outlines the mechanics of a proper rep—from full hang to chest-to-bar contact—and offers creative solutions for beginners, from resistance bands to partner assists. Train pull-ups often, celebrate progress, and treat each new rep as a milestone.