AMRAP 25 min.

5 burpees
10 KB high Sumos 25/35
15 OH DB triceps press 20/25
20 DB conditioning curls 15/20 ea. (R+L=1)
25 goblet squats 15/20
30 stab crunches 

Post rounds completed to comments. 

Daily Extras - Take a 2 min cool down then complete 1 more round with AHAP weights.

Workout Notes: 

  1. Kate R. has been traveling a lot this year so she decided to make up new workouts in hotel gyms. 
  2. This workout was created in the Marriott Marquis in San Francisco. 
  3. Kate got 6 rounds in the 25 mins.
  4. It's core week! Going hard at your middle tomorrow. 
  5. Don't doddle on that AHAP. Begin immediately at the 2 min mark. This means you'll need to be prepping for it during the 2 min rest.

Let's Do A Health & Fitness Contest/Lottery, or Something...

For years I've wanted to do a contest and run it like a lottery where me and you and a few of our closest friends put some money in a pot and charge our way to better health and fitness by Memorial day. Winner takes ALL! Problem is, I've never really known exactly how to do it. Well, that's not true. There are things I know I want to do. But, the details have always been a bit squirrely.  I need your help. Unless you don't want to do it. In which case I'll just drop it like I have so many times in the past. 

Here's what I want to do: 

  1. Let's get a bunch of us to throw money into a pot (like, $150 buy in) and create metrics to measure a fitness competition (bodyfat? inches? compliance with exercise and nutrition)?  
  2. We'll track the metrics we've created throughout the weeks and months to come (points, %, whatever...) and whoever wins gets all the money. 

The Question becomes, "What are those metrics?"

Now, I kinda hate body fat percentages, they favor certain body types. I also hate weight percentages - it's a lot of math and measuring. Plus, I've never like the thought that weight loss is the only thing worthy of a contest. Weight loss contests can sometimes become anti-healthy, I'm not big on this. Plus, not everyone needs to lose weight. That being said, I can be talked into a weight loss contest if that is the general consensus. 

Instead, I favor participation metrics. You know, you get a certain amount of points if you do your workouts (up to a point) and you get a certain amount of points if you eat right). But these are hard to agree upon, hard to measure and rely heavily on honesty, which can, as you know, become quite problematic when great sums of money are on the line. However, if a contest runs long enough it's hard to lie that much. Most people can lie a little, but very few can lie a LOT! Plus the longer one lies, the harder it is to keep convincing folks of the truth of it.

What are your thoughts? Do you have any? Please post to comments.  


I'm so proud of these two. I get so many emails from folks that know LeeAnn and Jonathan. Their clients say such amazingly positive things. 

I'm happy about the day I first met these two on the phone. I am unworthy of their friendship and am proud of their excellence.