WOD Presented by Gaspari Nutrition


On a given day, a given circumstance, you think you have a limit. And you then go for this limit and you touch this limit, and you think, ‘Okay, this is the limit.’ As soon as you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high.
-Ayton Senna, former F1 Champion

Simple movements allow you to really focus on your form.  You want quality reps only.


Warm up:
10-20 minute warm up run with some fast strides mixed in.  (Strides are 30 second intervals where you pick up pace).


Main Set
2-6 sets of:

100 meter sprint
5-30 push ups
50-200 lunges
100 meter sprint
5-30 push-ups (or chin ups)
50-200 squats

Great to do this WOD mixed with an aerobic run of 20 minutes to 1 hour.

Cool Down:
light jog


WOD on Banking:

You will get more out than you put in.  Just make sure you put it away.  Don’t use your mouth to write checks your body can’t cash.  It’s going to be a long day out there.  Be ready.

Aerobic fitness needs to be locked away. Deep endurance takes years to happen. But, what you gain, you keep.  It’s worth the investment.

Go for a long trail run if you can. Or find some intense and interesting roads.  Regardless, get out and get the heart rate up for as long as you are able.  Enjoy it!


The man who can drive himself further once the effort gets painful, is the man who will win.
-Roger Bannister

Today’s WOD is brought to you by Hobie Call. Hobie is an amazing athlete that has won more Spartan Races than we can count.  He is currently in the lead of our 2012 Spartan Race Points Series with 11,013 points!  Are you tough enough to take his place up top?  Are you even tough enough for Hobie’s Upper Body WOD?

Hobie Call’s Upper Body Challenge



“The best way out is always through.” -Robert Frost

Push through the pain!

Descending A Burpee Ladder
12 burpees – 400m run
11 burpees – 400m run
10 burpees – 400m run

Beginner’s Tip: No need to be intimidated by numbers! Start with 4 burpees and work your way down if that is good for you. The most important step a beginner can do is commit to setting aside time each day to personal improvement in regards to health. Every step done with this attitude is magnificent and impressive. Let the internet tough guys brag about numbers of reps in Facebook comments. YOU do what YOU can and enjoy it. Give yourself permission to be great.


“I can, therefore I am.”
Simone Weil

We obsess too much about numbers. They can clutter your workout.


Devote 1 hour to aerobic fitness tomorrow. For our beginners this might mean a run/walk with no regard to distance or pace. Just focus on making this 1 hour tomorrow as active as you can and try to stay in motion. A journey of 10,000 miles begins with a single step. Take that first step tomorrow. Give yourself an hour to focus on it. Don’t psych yourself out with ‘what if’s’ and ‘am I doing this right?’

For our more experienced runners, maybe you could benefit from running at tempo or race pace. But maybe leave the heart rate monitor and GPS at home?

Spartans weren’t analyzing data. They were do busy ‘doing’. With this mind set you might discover some useful insights into your routines. It is a focused effort to properly listen to your body. We are great at creating a lot of noise that distracts us from this vital ability.


“Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”
Ralph Marston

We just want to give a shout-out to the Carolina Spartan Racers who inspired us this weekend. Recover! You are going to need it to get ready for what we have in store for you this October!
That’s right! The Carolinas Spartan Beast Race: http://www.spartanrace.com/carolinas-obstacle-racing-the-beast-2012.html

Beginner Tip: You can’t always go hard. When you train you are actually making yourself weaker. It’s the recovery that substantiates strength. Monday is a traditional ‘rest day’ as you were probably training hard this weekend!


One Response

  1. avatar

    Chris,You are wise beyond your years young man. I never post due to lack of time and prlbaboy a generational thing . But there was no way I couldn’t comment after reading this. Your words made me pause and reflect on how I could step it up a bit in my own life. With an outlook like yours you will go far in life! Anyway I appreciate the time and patience you have extended to me. You will be missed. Will try to make it in for some extra coaching on OH Squats and snatches. I can sure use it.

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