Be Proud!

I know guys....it's been a while. I have good reasons for not updating sooner!

1. It's summer. I'm at the pool. Duh.

2. We rode tripped from VA to Niagara Falls to London, Ontario, to Minnesota, to Nashville, to home. Epic. Awesome.

3. We bought Crossfit Annandale. Yep. It's ours. Could not be happier!

4. It's summer. I'm at the pool.

So, back on track. Four letter words. I use them. All of them. I have the mouth of a sailor. My kids know them. They know not to use them. EVER. Mason actually thinks the "b-word" is "bench"....makes me laugh.

OK. Focus.

There is one four letter word I'm actually trying not to use and I think you should get rid of it too.

It's killing me!

HOW?

Well, how many times have you said or heard this?

"I only lost 1 pound"

"I only did 1 pull up"

Bad. Ass.

"I only did 4 rounds"

You are doing it!

What you are doing is great. It's awesome. It's making you smile, jump up and down, sweat, and laugh. So why do we talk about out accomplishments and then make them seem un-important by using the word "only"? I never really thought about it until a good friend at the gym texted me about her workout. She was STOKED that she did this particular workout with pull ups for the first time. She was SO excited.....and I was excited for her, then she finished the excitement with "but I only did 8 rounds". Only 8 rounds? Who cares? The point and the excitement was that you did pull ups. Be proud!!!!!

I am guilty of this too. I get really excited about something and share it and then add in the word "only" so I don't seem....what? Braggy? I'm 35. I did a fucking pull up. You are damn right I'm bragging. Do you know how much blood sweat and tears go into that ONE pull up? Lots. Tons. No way I'm using the word "only". None.

I do use it with weight loss. "I'm only down 1 pound." Sad face. Tears. Swedish Fish (god I love those little guys). Why? A pound is a pound....if I loose enough 1 pounds then I'm even closer to my goal.

who doesn't love this kid?

My goal is to take the word "only" out of my vocabulary. I'm not using it. I am going to be proud of my 1 pull up, my 1 mile run, my 1 pound lost.....Pride in my hard work. No more self-hate. 

My first handstand push up. It was super awesome. SUPER. AWESOME.

Weekend Warrior

My Weekend
Friday I was sick. 24 hour thing, bad cough, some tummy troubles.......it was not fun. I still have a horrible cough, it comes and goes, but I feel ok other than that. Saturday was a great day filled with family and sunshine. I worked out, played Frisbee, watched the boys paint the driveway, worked out again, and then we headed out to dinner. We went to get Dim Sum and then hit up a Snow Cream Bus for dessert. I got the passion fruit tea (so good). Sunday was Crossfit Kids, more sunshine, and getting ready for the week.

Sunshine!

My Food
Meat. Veggies. More Meat. I had the best fried soft shell crab ever at the Dim Sum place. I think I should have eaten more on Saturday, but that cough was not making me feel hungry.

SO fun!

WOD

Friday: off

Saturday: 
Sets
Snatch Balance, 4 reps | 45 lbs Snatch Balance, 3 reps | 65 lbs Snatch Balance, 2 reps | 75 lbs Snatch Balance, 2 reps | 85 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs Snatch Balance, 2 reps | 95 lbs

Sets Strict Toes To Bar | 4 reps Strict Toes To Bar | 7 reps Strict Toes To Bar | 6 reps

Sets Strict Push Up | 12 reps Strict Push Up | 13 reps Strict Push Up | 13 reps

AMRAP 9 mins: Hang Snatches and Push-up (hand release)s : 8 rounds + Hang Snatch | 97 reps | Rx'd

9:00 AMRAP: 6 Hang Snatches, 65 lbs 6 Push-up (hand release)s *I stopped the video as I was coughing a lot....wanted to spare you all

Intervals Run (45 pound plate), 400 m | 4:19 Run (25 pound dumbbell), 800 m | 7:21

Intervals Run, 1 mi | 10:48 *I am not fast. Period. This is obviously slower than what I can do.

Sunday:

Sets Strict Push Up | 12 reps Strict Push Up | 11 reps Strict Push Up | 10 reps

Sets Strict Toes To Bar | 8 reps Strict Toes To Bar | 8 reps Strict Toes To Bar | 7 reps

Intervals Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 Prowler Push, 50 m | 0:00 *no time kept because they suck. Nothing makes me want to puke like the prowler

Yep. You Suck.

Ghost 4/9/15

My Day
Today I'm getting my body composition done to get ready for a challenge at the gym. I did just recently have a BODPOD done and then a different company contacted my husband to set up something at CFA. I'm going to take this one more seriously and really pay attention to numbers. This company is DMC measurements and they test your hydration levels, fat mass, fat-free mass, skeletal muscle mass, and body water. I will be comparing these results to the BODPOD I recently did for sure.

Also, I need these. Bugs on bugs. Why beetles? They can lift 800-1000 times their body weight

My Food
Breakfast: coffee, eggs, shrimp *meat on meat
Snack: Ostrim stick, mint tea
Lunch: pulled pork, sweet potatoes, brussel sprouts, guac
Dinner: beef and asparagus

WOD 
Sets Push Press, 5 reps | 45 lbs Push Press, 5 reps | 75 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs Push Press, 3 reps | 100 lbs

The Ghost : 465 reps | 74, 83, 71, 77, 83, and 77 reps | Rx'd 110 reps

6 rounds, 1 min per station: Row (calories) Burpee Double Under Rest 1 min *beat my reps from 2 months ago by 110! Wahooo!

Hump Day!! 4/8/25

My Day
Lots of meetings today, which means sitting on my butt. I hate that, but nothing I can do about it at work. I'll get my wiggles out later in the day. It's a chilly day, where are you sun?!?, so I did get a sugar free latte. Delivered. My hubby is the best. I did order some treats from a new site I heard about. Crave Clean Protein Bakery - I got the 6 chocolate craver box. This shop is based out of Miami and they list the nutritional information for all their treats. I'll let you know how delicious they are ASAP. Hopefully those sweet thoughts get me through my running for today.

My Food
Breakfast: Sweet Potatoes, Eggs, Mint Tea
Snack: nuts, sugar free latte, Ostrim stick
Lunch: spaghetti squash and meatballs - thank God for leftovers
Dinner - Chef has not let me know yet :)  Some meat and veggie for sure!


WOD

CrossFit Games Open 11.1 / 14.1 : 4 rounds + 30 Double Unders + 10 Power Snatches | 220 reps | Rx'd

10:00 AMRAP: 30 Double Unders 15 Power Snatches, 55 lbs * my game plan was calm, relaxed, no stress. I am very happy with how this turned out. I think this is my 5th time doing this workout

Sets Bench Press, 8 reps | 45 lbs Bench Press, 5 reps | 65 lbs Bench Press, 3 reps | 83 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs Bench Press, 3 reps | 100 lbs * no shoulder pain, getting stronger! 75# was my 1RM for a long time!

Intervals : rest 2:30 Run Sprint, 400 m | 1:43 Run Sprint, 400 m | 1:45 Run Sprint, 400 m | 1:48 Run Sprint, 400 m | 1:47 *did this in front of my house. alone. they sucked. You know what? I did them. I worked hard. I am proud.

Golden Birthday 4/7/15

My Day
Today is my youngest sons "Golden Birthday" (he turns 7 on the 7th). Today is all about being present, no mindless snacking, knowing I am drinking plenty of water, and focus. During The Open I did not do extra accessory work - that all gets added back in today. Lots of body weight work and running. Bleh. I know I need it, but it's just SO hard! The day ended up great. We had family over for dinner, there was a light rain, and all is right in the world.

My Food
Breakfast: eggs, sweet potatoes, mint tea
Snack: Ostrim Peppered beef stick
water water water water water water
Lunch: three hotdogs (no bun and no fillers), cabbage, La Croix Apricot water
Snack: sugar free latte
Dinner: Spaghetti squash and meatballs. MMMMMMMM and a few chocolate covered strawberries - only cause it's Mason's birthday ;)


WOD
Sets Deadlift, 5 reps | 45 lbs Deadlift, 5 reps | 95 lbs Deadlift, 4 reps | 135 lbs Deadlift, 3 reps | 185 lbs Deadlift, 3 reps | 215 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs Deadlift, 3 reps | 235 lbs This got SO heavy

Sets Overhead Squat, 5 reps | 45 lbs Overhead Squat, 5 reps | 65 lbs Overhead Squat, 5 reps | 75 lbs Overhead Squat, 5 reps | 85 lbs Overhead Squat, 5 reps | 95 lbs Overhead Squat, 1 rep | 100 lbs This felt really good. 95# felt like a breeze. Tried to hit 120# for the WOD ,but couldn't get it off my back. 100# it is.

Sets Push-up | 13 reps Push-up | 9 reps Push-up | 12 reps Went until form was lost

Sets Strict Toes To Bar | 4 reps Strict Toes To Bar | 6 reps Strict Toes To Bar | 6 reps First time not kipping. WAY better and faster strict. Who knew?

FT: Ring Rows, Overhead Squats, Ring Rows, and 7 more : 7 mins 57 secs (RX was CTB and 120# OHS)

15 Ring Rows 5 Overhead Squats, 100 lbs 12 Ring Rows 4 Overhead Squats, 100 lbs 9 Ring Rows 3 Overhead Squats, 100 lbs 6 Ring Rows 2 Overhead Squats, 100 lbs 3 Ring Rows 1 Overhead Squat, 100 lbs Tough workout. My body was tired and I had to mentally really focus on those over head squats. Glad I only lost 1.

Monday Ramblings 4/6/15

My Day
Last day of spring break and I've got one kiddo getting over a cough/head cold and one kid right in the middle of it. With each cough I panic that someone is going to throw up. Sheer panic all day. We did some weeding in the garden, planted tomato seeds, and get some fresh air. Our gym is starting a 60 day Paleo Challenge on Thursday and my husband and I are all signed up. We did this 2 years ago and it was very successful. I lost 14 pounds and Sam lost 33 pounds. Here's hoping this helps me shed this layer of fat I've got going on. My big goal for today is  NO EATING OFF THE KIDS PLATES. You would think that would be easy, but it's crazy how when you pay attention you realize that you take lots of stupid bites of their food. *no bites of their food today! WIN!

Touched base with Jenn "Streaky" Yates this am. I haven't chatted with her in a while and I am super inspired by her all the time. She is the first girl that I saw and thought "That's it. I need to lift heavy shit and be like Streaky". She is the nicest person - always takes time to chat and answer questions. One day I hope to get to meet her in person.

Trap City

My Food
Breakfast: eggs, broccoli, tea, ice water
lunch: grilled chicken, salad, spinah
snack: two plain hotdogs
dinner: roasted pork, cabbage, beets, salsa

WOD
Intervals Row, 250 m | 0:54 Row, 250 m | 0:53 Row, 250 m | 0:54 Row, 250 m | 0:53 Row, 250 m | 0:53

Sets Thruster, 5 reps | 33 lbs Thruster, 4 reps | 63 lbs Thruster, 3 reps | 83 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs Thruster, 3 reps | 103 lbs

AMRAP 8 mins: 100 m and Box Jump (24 In.)s : 4 rounds + 100 m | Rx'd

8:00 AMRAP: Run, 100 m 15 Box Jump (24 In.)s, 24 in

Spring Break coming to an end 4/5/15

My Weekend
This weekend has been busy busy. We threw a surprise party for my son Mason (turning 7), there was a date night in there, and Easter. Whew! The sun is out today and I am not TOO bitter about going back to work tomorrow.

My Food
I ate it all. I had a few beers, wine, cotton candy, popcorn, a hot dog, pizza, and candied bacon. It was all delicious. I do need to get back on track, so Sam went to the grocery store for eggs, green veggies, pork, and tuna. Back on Track.

WODs
Friday:
Strength: Sets
Snatch Balance, 5 reps | 33 lbs Snatch Balance, 5 reps | 53 lbs Snatch Balance, 3 reps | 63 lbs Snatch Balance, 2 reps | 83 lbs Snatch Balance, 2 reps | 93 lbs Snatch Balance, 2 reps | 103 lbs

Every 1 min for 6 mins: Snatch Balance, 2 reps, | 103 lbs Snatch Balance, 2 reps, | 93 lbs went for 103# again and fell. Twice. After the second one my son "No Repped" me Snatch Balance, 2 reps, | 93 lbs Snatch Balance, 2 reps, | 93 lbs Snatch Balance, 2 reps, | 93 lbs Snatch Balance, 2 reps, | 93 lbs

9:00 AMRAP: 15 Overhead Squats, 55 lbs 50 Double Unders

Saturday:

Rest day....sort of. I killed a few rounds of a Moon Bounce Obstacle Course. Pretty sore from that - but it was really fun.

Sunday: 32:05
Row, 1000 m 10 Thrusters, 75 lbs Row, 750 m 15 Thrusters, 75 lbs Row, 500 m 20 Thrusters, 75 lbs Row, 750 m 15 Thrusters, 75 lbs Row, 1000 m 10 Thrusters, 75 lbs
This sucked. This workout was invented by my husband, Sam. I hated it. I wanted to quit. It was hell. Rowing is something I need to work on. Thrusters just suck. Period. I got to do this in the sunshine, but this sucked. I dry heaved at the end.

SUNSHINE

Getting Shit Done 4/2/15

The Day

Today was a great day. I got my Easter Bunny shopping done and got stuff for Mason's birthday (on Tuesday). We went out to lunch with a friend and just had a great day. Didn't get into the box today, but had Sam come up with some stuff for me to do. I did Diane (scaled) and rowed. I played around with the go pro a bunch too. Gotta figure out all the cool stuff it can do.

Just too cute!

The Food

Breakfast: Smoked Salmon. Yum

Lunch: Sloppy Joe (no bun), Iced Tea, Fries, Salted Caramel Pop Tart. (yup)

mine didn't have that caramel on top. feel a little robbed

Dinner: Shrimp and broccoli

The WOD

1. Diane: 21-15-9

Deadlift (155#)

Hand Stand Push Ups 

4:45

I can't do HSPU's. Not even a little bit.  I can't engage anything to get back up. The worst.

I love a handstand. Can do those all day long. All Day. 

The workout:

2. 10:00 Row intervals :30 sprint/ :30 easy

Rowed 2175 meters. This sucked. It was hard. I stayed in the 1:50's for the sprint.

3. 4x28 abmat sit ups

You saw the video. Gotta get that core in check and work off that gut. Bleh

Such a great day. Get out there. Lift something. Have fun.

Spring Break - Jealous?

So far Spring Break has been awesome. Here are some of my awesome Spring Break Happenings:

1. Bachelorette Party in DC. I stayed up dancing till 3 am. Latest I've think I have EVER stayed up!

Pre-ordered our late night pizza. We are Pros

2. Went to NYC for a few days. We went on the Staten Island Ferry, walked for days, saw everything, ate breakfast with Katie, and had dinner with Syn. The weather was great and didn't start raining until right as we were leaving. Perfect!

First subway ride

Delish Ramen

NYC street snacks

Rockefeller Center

Ferris Wheel #thuglife

4D movie at the Central Park Zoo

3. The Open is done. This was my 3rd time doing the open and the best time I've had. Each workout was "one and done", there were no tears, no regrets, and lots of laughs. I'm glad I did it and was able to be smart about it. The Open is something different for everyone. For me it's learning how to push and care without taking things too seriously. I'm not going to Regionals as an Athlete. That's ok. That doesn't take away anything I've accomplished. I'm very proud of what I've done in these 2 years of Crossfit. 

4. Signed up for a nutritional challenge that starts with body composition on April 9th through the gym. Gotta grow my muscles!

5. Beautiful weather = garage WOD today with Holly and Zach

3 rounds:

2:00 burpees

1:00 rest

2:00 max calorie row

1:00 rest

2:00 kettle bell swing

1:00 rest

score = total reps = 370

The best part? I still have half my spring break left!!!! WOOT WOOT!

Wednesday - Woot Woot! 3/25

My Day
Today I got to go into Mason's school for his Patriot play today and I didn't wake up too sore. Win win! One of my big goals for the day is to not stress about maxing out my front squat. It's just another lift, another day, another movement that I can do. I know I'm stronger than the last time I did it, so that's that. I WILL be fine. Got a sitter for the last Open workout 15.5. I don't like bringing the boys if there are barbell movements that they could get in the way of. They like going to cheer, play in the giant tire, and see people.....just not always safe. Did the workout at home today, still a little sore from earlier this week. I did not stress about the front squat, almost to a fault. I just didn't have my head in it. Probably should not have done it, but I did. Fail video is on Instagram @alhardman No shame in posting fails, that's how we learn. Gonna focus on lighter weights and building my front squat confidence. That's a thing. Front. Squat. Confidence.

Boys actually got a bath tonight too! I'm the best mom around!

My Food
Breakfast: 2 eggs, Lite Latte from Dunkin - oh, and  Cronut #treatyoself
Snack: Ostrim stick, tons of water
Lunch: 3 patty burger from Elevation Burger. No bun. Duh
Dinner: trying to figure out what I want....meat and veggies


WOD

Strength:
1 rep max front squat (previous is 175#)
failed at 180# rough stuff

Conditioning:
21-15-9
ring dips - banded
deadlifts (125#)
Lateral Barbell Burpees
pushed hard for 8:30

Did a 1K sprint row and PR'd by 26 seconds! 4:14. Whahoooooo

Follow my blog with Bloglovin

Terrific Tuesday 3/24

My Day
Woke up a little sore. Stupid run yesterday, amazing how just over a mile of hilly jogging (yep, jogging) can make me so sore. I need to get back into running shape. Right on cue Holly asked if we could do Crain today. You run after each movement.....so that happened. We did 1/2 the workout (supposed to be 2 rounds) and did it at the home gym. I love going to the box, but the home gym allows me more time with family and the boys get to see first hand what I'm up to. It was a ton of fun and we got some good hard work in. My quads feel like jello and I love it!



My Food
Breakfast: eggs, Swiss cheese, mint tea
Snack: chicken salad with nuts
Lunch: barbacoa beef with broccoli
Snack: coffee, Ostrim stick
Dinner: spaghetti squash with Italian sausage

WOD
Crain (2 rounds, we did 1)
34 Push-ups Run, 50 yd 34 Deadlifts, 95 lbs Run, 50 yd 34 Box Jump (20 In.)s Run, 50 yd 34 Clean & Jerks, 65 lbs Run, 50 yd 34 Burpees Run, 50 yd 34 Wall Balls, 20 lbs Run, 50 yd 34 Pull-ups no tears!!!! Run, 50 yd
29:00 with my partner in crime Holly. You know a workout sucks when the run is the "break". No chub rub though. thank you very much!

Manic Monday 3/23/15

MY DAY
Woke up with a head cold/allergy thing. Great. Moving through the morning a little slow. Made it through the work day and then got my hair did. LOVE when I get a trim and some color....feels like SPRING! Got the kids from school and then took them to Nana and PopPop's house for dinner while Sam and I work out. That's our Monday routine, the boys go to my In Laws. They help cook dinner, they hang out, they play outside......it's great and I love that they have that time with them. We come back from the workout and all eat dinner together. Perfect.

I even got a visit from my favorite 5 week old!

MY DAILY FOOD
Breakfast: 2eggs, 3 sausages, mint tea - everyday. It's easy, yummy, and quick!
Snack: Ostrim Stick: pepper flavor
Lunch: chicken salad (homemade) with craisins, walnuts, celery
Snack: Barbacoa beef (homemade) with sour cream and tomatoes. Really wanted Guac.....but container was busted and it went bad!!!
Dinner: Hard boiled eggs, swiss cheese, salami, and broccoli


Monday WOD:

Reps
Skill/Strength
Thruster 3RM *from racks
my last 3rm was 123#. I hit 115# easy and went for 130#. I only got 1....but that's a new 1RM!

I'm sure I looked just like this

Conditioning
AMRAP 9
12 Thrusters (75/55)
12 Box Jumps(24/20)
12 Pistols (6l/6r)
3 rounds plus 16 RX

Again, I looked JUST like this

Afterwards I went on a 13 minute jog with my partner in crime Holly.

Every. Single. Time.

5K - oh, you are serious?

The weekend started off with a bang! I got home from work mentally exhausted, but was met with a Tequilla shot (thanks Sam!) and a package from Afrobrutality! Syn sent 2 pounds of coffee (black cocaine yumminess), a new tank, and a banner for the home gym (Apt.3B).

Spicy!

Stepping up the garage gym!

Friday night was 15.4 and my mom and bro came to cheer me on. I did the scaled version (123 reps) of push press and cleans (65#/75#). The weight was not heavy for me, which meant I needed to move fast and keep moving. I was pretty proud of my effort and super happy to sport my new Afrobrutality tank.

15.4 fun at Crossfit Annandale

Saturday was an early morning of get up, get dressed, and go! The boys school was doing a Fun Run and they NEEDED to sign up. Last year we didn't do it - it was the same day as my son M's birthday party - and apparently it was social suicide not being there. Sorry dudes. This year I signed us up....somehow Sam managed to get out of it.

Numbers on and ready!

We had to do 4 laps around the school and through the neighborhood. Lots and lots of hills. Turns out that they were serious too - this was a real deal 5K. We jogged most of the first lap, then took the approach of jog the flat and walk the hills. The boys did great, but 3 miles was a lot for them. Today they are both walking around like old men....I might be a LITTLE sore too!

Finish line fun!

Saturday was a beautiful day and Perry loved sunbathing. Doors and windows were open, laundry and spring cleaning were in full force.

Spring!

Ribs for dinner!

Week 2 of meal planning went well. Eggs, pork, asparagus, sausage, fish, sweet potatoes, swiss cheese, Ostrim sticks (yum!). Sunday is prep day for the week so today I will make a list, hit up the grocery store, prep my food and watch Walking Dead (duh). 

Smoked Salmon for Sunday Breakfast

WORKOUTS:

Monday: 

Conditioning 
With a running clock, every minute perform 1 lift and add 10 lb.  Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. 

Power Snatch 103#

Power Clean 143#

Deadlift 273#

I loved this workout, but I felt it for a few days afterwards. I got to lift with my partner in crime too!

I love getting to lift with my girls

Tuesday:

Worked out at the home gym today to spend some extra time with the family. 

Strict Press: Sets

Strict Press, 5 reps | 45 lbs Strict Press, 5 reps | 45 lbs Strict Press, 4 reps | 55 lbs

Push Press: Sets Push Press, 5 reps | 45 lbs Push Press, 5 reps | 55 lbs Push Press, 5 reps | 65 lbs Push Press, 2 reps | 75 lbs Push Press, 2 reps | 85 lbs Push Press, 2 reps | 95 lbs Push Press, 1 rep | 105 lbs Push Press, 1 rep | 115 lbs Push Press, 1 rep | 125 lbs

Wednesday:

Sets Front Squat, 5 reps | 45 lbs Front Squat, 5 reps | 95 lbs Front Squat, 3 reps | 115 lbs Front Squat, 2 reps | 135 lbs Front Squat, 1 rep | 155 lbs

Fran - what a B. This was a going away WOD for friends, they picked it, I just tried to live through it

21-15-9 reps of: Thruster, 65 lbs Pull-ups

7:15 a PR by 2:03!!!!! Still need to get my pull-ups stronger, was only stringing 2-3 together consistently. PROGRESS!

Thursday: Rest

Friday:

15.4

8:00 AMRAP: 10 Push Press, 65 lbs 10 Cleans, 75 lbs

I tried to rest as little as possible. Completed 6 rounds plus 3 push presses for 123 reps. 

Saturday:

The dreaded 5K. No timer.....perhaps on purpose? :)

Sunday:

Rowing

Mobility

Workout general soreness and get ready to hit the weights Monday!