Sunday 100620

Rest Day! Happy fathers day to all the dads!


Diane getting ready to front squat – eyes closed!

Jason came in yesterday ready to do the hero WOD "Nutts" in honor of Lt. Andrew Nuttall. Jason likes to research the heros before doing their WOD – he feels finding out about these men and what they did for us helps him fight through the WOD. During his research Jason found the website This was a site that Lt. Nuttall kept while in Afghanistan. Upon his death, his family now maintains the site. On this site there was a post titled "The Spartan Workout Rules:The Canadian Forces Way". We've re-posted the rules here because they're relevant to what we do. Check these out, and use them to help you fight through your next WOD:

1) Lactic acid is the Spartan’s friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.

2) The Spartan takes no breaks between exercises, unless it’s to shove a non-Spartan out of the way.

3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.

4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.

5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).

6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.

7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second – look up the adjective “spartan” in the dictionary: “strict and austere.” You should be able to do a Spartan workout in a FOB.

8 ) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn’t fear his workout, it isn’t hard enough.

9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.

10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma’s basement, a hotel room, or in a city park.

11) If the Spartan is not in pain during his workout, he is wrong.

12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, “girly pull-ups”.

13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.


7 thoughts on “Sunday 100620”

  1. Ha, I like those rules! Good post! Can’t wait to get back! Enjoying a good weekend in Steamboat with my little bro. Weather has been awesome, and the baseball has been decent as well. Happy father’s day to all the dad’s! Enjoy the rest of the weekend!

  2. I’ll remember that when I feel defeated in my next WOD! 🙂
    Happy fathers day to all you wonderful fathers!

  3. Kelley De Laney

    Hey Jon and Gino, MindBody won’t let me sign up for WOD’s in the late part of next week because it says I don’t have a renewing membership… Can we fix that? 🙂

  4. , from a purely ccinilal perspective, sugar + water is really the way to go for rehydration. That doesn’t mean that you need to get your sugar from corn syrup though, so the bigger commercial drinks are probably a mixed bag of help. Would I give someone with cholera Gatorade? ABSOLUTELY. Would I tell you to drink it post-WOD? Probably not. Stick with water and a little bit of fruit and you should be good to go.

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