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BODY
For time:
15-12-9-6-3 thrusters
3-6-9-12-15 ring rows
The aim is to perform the thrusters to a target and choose a dumbbell load that allows for each set to be divided into no more than 2 sets.
BELLY
Chicken Greek Salad with Lemon-Herb Dressing
⚡️ Quick & Easy One-Pan Greek Chicken & Salad
This version eliminates the stovetop mess and uses "parent-hacks" to get the salad together in minutes.
📝 Ingredients
Group | Ingredient |
The Chicken | 6 oz chicken breast (butterflied or thin-cut) |
Seasoning: 1 Tbsp butter (melted), ½ tsp oregano, ½ tsp garlic powder, S&P | |
The Salad Base | ½ cup cucumber, ¼ cup cherry tomatoes, ¼ cup red bell pepper |
2 Tbsp red onion, ¼ cup Kalamata olives, ¼ cup feta | |
The "Instant" Dressing | 2 Tbsp olive oil, 1 Tbsp lemon juice |
Seasoning: ½ tsp oregano, ¼ tsp thyme, ¼ tsp garlic powder, S&P |
🏃♂️ Instant Assembly (5 Minutes Prep + 15 Minutes Baking)
Oven Prep (2 Minutes): Preheat your oven to 400°F (205°C). Line a small tray with foil.
The "Hands-Off" Chicken (1 Minute): Place the chicken on the tray. Rub with the melted butter and the chicken seasonings. Slide it into the oven for 12–15 minutes. (Thin chicken cooks fast!)
The "Lazy" Salad (2 Minutes): While the chicken bakes, build your salad directly in the serving bowl:
Tomatoes: Throw them in whole or squish them slightly with a fork (saves cutting).
Cucumber & Pepper: Use a box grater or just quickly dice.
Onion: Use kitchen shears to snip pieces directly into the bowl.
Olives & Feta: Dump them straight from the jar/container.
The Dressing Shake (1 Minute): Add the dressing ingredients to a small jar and shake, or just whisk them in a corner of your salad bowl before tossing.
Assemble: When the chicken is done, slice it (or shred it with two forks for speed) and place it warm on top of the cold salad. Drizzle with the dressing and eat.
💡 The "Busy Parent" Shortcuts
Rotisserie Hack: If you have zero time, skip the oven entirely. Use pre-cooked rotisserie chicken and just toss it with the chicken seasonings before adding it to the salad.
Jarred Peppers: Use jarred roasted red peppers instead of fresh ones. They are already soft, sliced, and packed with flavor.
Pre-Crumbled Feta: Buy the feta that is already crumbled in the tub to save your fingers from getting messy.
BRAIN
Food consumption and the actual statistics of cardiovascular diseases
In this ecological study, Pavel Grasgruber and colleagues reassessed the relationship between diet and cardiovascular disease using food consumption and health outcome data from more than 40 European countries, dramatically expanding the scope of analysis beyond the seven countries selected by Ancel Keys in his influential Seven Countries Study. Whereas Keys based his conclusions on a small, non-random subset of nations, the authors examined all countries for which reliable data were available, allowing the diet–heart hypothesis to be tested against a far more comprehensive and representative dataset.
When viewed across this broader population, the relationships claimed by Keys do not hold. Higher consumption of total fat and animal protein was generally associated with lower cardiovascular mortality and better cardiometabolic markers, while higher reliance on carbohydrates—particularly cereal-based carbohydrates—tracked with worse outcomes. Although the authors acknowledge the limits of ecological data, they conclude that Keys’ original findings were highly dependent on selective country inclusion, and that expanding the dataset fundamentally alters the conclusions, calling into question the evidentiary basis for decades of low-fat dietary guidance.