1) Lactic acid is the our friend. The CFD Athlete knows the value of anaerobic failure, and actively seeks it out. If we fall on our face, we wait only as long as necessary to move again before we continue.

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

3) The CFD Athlete runs. We do not use Stairmasters, or stationary bikes, or ellipticals. We run.

4) When the CFD Athlete cannot run, we walk. When we cannot walk, we crawl. When we cannot crawl, we have failed.

5) The CFD Athlete hits big muscles, like the back, the pectorals, the quadriceps and the glutes. We know this means we are building functional muscle that will assist in the destruction of our enemies and in firing the production of testosterone.     

                                                                                                                          
6) By contrast, the CFD Athlete 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 walls. Anything else is vanity.

7) The CFD Athlete 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 CFD workout in the middle of nowhere.

8) The CFD Athlete fears only one thing: The workout. The all else pales in comparison to the workout. If we don't fear the workout, it isn't hard enough.

9) Puking is acceptable. Quitting is not. If we give up here, we give up in every stage of our lives. This is unacceptable.

10) So nature abhors a vacuum, so the CFD Athlete loathes missing a workout. A CFD Athlete can complete a workout in our grandma's basement, a hotel room, or in a city park.

11) If the CFD Athlete is not in past limits during the workout, then we are wrong.

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

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

Adapted from 'Spartan workout Rules' From a Captain of the USMC.

Although the above is tongue in cheek, read between the lines and you will find my training philosophy.