May 27, 2025

3 rounds:

Max reps seated strict pull-up in 5 minutes

Max shoulder press in 2 minutes

Max lunges in 1 minute

Rest 1 minute

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Mozzarella Tomato Basil Balsamic Chicken Skewers

Ingredients

6 oz chicken breast, cut into 1-inch chunks

1 Tbsp melted butter

1 tsp balsamic vinegar (no sugar added)

½ tsp garlic powder

½ tsp dried oregano

Salt and pepper, to taste

3–4 cherry tomatoes

2 oz fresh mozzarella balls (bocconcini or ciliegine size)

3–4 fresh basil leaves, torn or whole

Wooden or metal skewers

1 Tbsp olive oil

1 tsp balsamic vinegar (no sugar added)

½ tsp Dijon mustard

¼ tsp Italian seasoning

Salt and pepper, to taste

Macronutrients

Protein: 60g

Fat: 42g

Carbs: 7g

Preparation

Marinate the Chicken: In a bowl, combine chicken breast chunks (6 oz), melted butter (1 Tbsp), balsamic vinegar (1 tsp), garlic powder (½ tsp), oregano (½ tsp), and salt and pepper to taste. Mix well to coat the chicken evenly. Cover and marinate in the refrigerator for at least 30 minutes.

Cook the Chicken: Preheat a grill pan or skillet over medium-high heat.Cook the marinated chicken for 8–10 minutes, turning occasionally, until golden brown and fully cooked (internal temperature should reach 165°F/75°C). Set aside and let rest briefly.

Assemble the Skewers: Thread the cooked chicken, cherry tomatoes (3–4), mozzarella balls (2 oz), and fresh basil leaves (3–4) onto skewers. Fold larger basil leaves if needed to fit.

Char the Tomatoes: Place the assembled skewers back on the grill or grill pan over medium heat for 1–2 minutes. Grill just long enough to lightly char the tomatoes—turn once to get even color. Remove promptly to prevent the mozzarella from melting off.

Make the Dressing: In a small bowl, whisk together olive oil (1 Tbsp), balsamic vinegar (1 tsp), Dijon mustard (½ tsp), Italian seasoning (¼ tsp), and salt and pepper to taste.

Serve: Drizzle the balsamic dressing over the skewers just before serving.

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Mitochondria Continued...

Energy conversion

A dominant role for the mitochondria is the production of ATP, as reflected by the large number of proteins in the inner membrane for this task. This is done by oxidizing the major products of glucose: pyruvate, and NADH, which are produced in the cytosol.[21] This type of cellular respiration, known as aerobic respiration, is dependent on the presence of oxygen. When oxygen is limited, the glycolytic products will be metabolized by anaerobic fermentation, a process that is independent of the mitochondria.[21] The production of ATP from glucose and oxygen has an approximately 13-times higher yield during aerobic respiration compared to fermentation.[38] Plant mitochondria can also produce a limited amount of ATP either by breaking the sugar produced during photosynthesis or without oxygen by using the alternate substrate nitrite.[39] ATP crosses out through the inner membrane with the help of a specific protein, and across the outer membrane via porins.[40] After conversion of ATP to ADP by dephosphorylation that releases energy, ADP returns via the same route.

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