Loving this blog from Coach Lisa titled "Sweat The Small Stuff" which she posted on her site yesterday as part of her regular "Fitness Friday" series.  Thanks as always for sharing your insights with us, Lisa!

It’s Friday and I’m so relieved.  It’s been another really stressful week at work and to be honest, I’m tired. I slept about 8 hours for the first time yesterday for the first time in awhile.  I’m not going to lie, it felt really good.  Sleep is something I’ve had a hard time with.  I don’t get enough of it, and I’ve worked hard to just get an average of 7 hours. For today’s Fitness Friday, I’m talking about how important it is to keep the details in mind.  Details like sleep, mobility, post-workout stretching and more are so critical to our success.
So what exactly am I getting at? Think of the details I’m talking about as your plumbing or electricity in your house.  You need it to keep your house functioning, and you rely on it every day.  Conversely, when it goes out, it’s a catastrophe and a half. The small stuff that we sometimes tend to ignore during our workouts or work week is no different. If we forget to mobilize, stretch, drink enough water, or get enough sleep, our body can’t compensate fast enough.
Similarly, if there’s a small leak in the plumbing and it isn’t addressed, it can balloon up to a major problem later.  The same goes for our pre and post-workout habits. If you’re not stretching or taking care of your body, all it takes is one bad stormy day to set you back. What I’ve found is that these things are cumulative in its effect.  When I’m not able to get enough sleep, I’m stressed out as hell, and I’m running on fumes for a workout, that’s when I’m most prone to injury.
It’s easy to forget about some of these small but mighty pieces of our fitness.  My workout buddy Kim still has to remind me to stretch my ankle after class.  But I mean it when I say that the devil is in the details and the details are important.  Taking a few minutes to foam roll your low back after deadlifts, getting your pecs stretched after ring dips, or drinking some water after a long slog of a chipper is so important.
So for this weekend, hopefully you get around to reminding yourself about the little things.  It can take a long time for habits to form, but I’m confident that you can do it.  If I can do it, anyone can certainly do it as well! Happy Fitness Friday friends and have a wonderful weekend!
-Lisa G

Happy weekend, all!

WOD for 06-10-17:

"Be Mine"

With a Partner, For Time:


then, BOTH partners complete...


Deadlifts @ 225/155 lbs

Burpee Box Jumps @ 24/20 in


BUY-OUT: 800m Run (SPLIT)


Both partners must run together for the 800m buy-in, and the round of 10 deadlifts cannot start until both partners are in the door.  Both partners must complete the 10-9-8-7-6-5-4-3-2-1 sequence, with one partner working at a time to complete a full round before the other partner starts their full round (e.g. Partner A performs 10 deadlifts and 10 burpee box jumps, then Partner B performs 10 deadlifts and 10 burpee box jumps).  The 800m buy-out can be split in any fashion the team desires, and time is called when a total of 800m has been completed.  

(Compare to 09-15-16 and 02-13-16)