Talk To Me Johnnie
Hard Lessons and Strong Advice from John Welbourn — Power Athlete Founder, 9-Year NFL Veteran, and Strength Advocate.
Talk To Me Johnnie
Hard Lessons and Strong Advice from John Welbourn — Power Athlete Founder, 9-Year NFL Veteran, and Strength Advocate.
White Lies
Would shuttle runs be a good replacement for sprinting? The gym I belong to doesn't have a very good running area (it's a beat up alley with pot holes and gravel). I could probably make do on some work outs where I could bring the rest of the equipment outside, but that's probably a PITA most of the time. Inside, I can do 25' shuttle runs, so a 40-yard sprint would be about 5 turns. I realize I won't be able to go full speed, but it would still bust up my lungs pretty good. I ask because I want to start the CFFB program. I'm growing dissatisfied with the regular CF programming and want to get stronger. The only problem I see with doing the CFFB programming is the sprinting...
Crock Pot Diaries: Salsa Verde Pork
John...Thanks for the coffee grounds beef crock pot recipe. I saved my coffee grounds this morning in anticipation of making it tonight. Any help with a crock pot recipe for pork?...I have a favorite recipe for pork shoulder/butt inspired by Seaside Kitchen's, Cassidy Flynn. I have made this about 10 times in the last few months and believe I have something special. For best results, consume with generous helping of Red Bridge beer...
Flesh Builds Flesh
The key problem with soy is that it contains phytoestrogens, which "mimic the physiological effects of the endogenous hormone, estrogen". So by consuming soy products, you’re could be pumping hormones into your body like you are taking birth control pills. Now imagine you take your days old baby boy or girl and start pumping soy-based formula into him or her 8 times a day. The flush of phytoestrogens wreaks havoc on the surge of testosterone that happens in newborn baby boys. If your intent is to create a living Ken doll out of your boy, soy him up. I can only speculate on what the extra estrogen does to young baby girls...
Joining the Seminar Staff
Enough fluff. About a year ago I quit my job to help grow and work at my girlfriend’s gym (now ex). Seeing as how I have been a follower of your program and am in need of a change, I was curious as to how one would become more involved with the CrossFit Football certification process or how one could become a traveling staff member? I am looking to grow as a coach and am willing to do whatever it takes to be a part of your team...
Lean Gains & CrossFit Football
The Lean Gains approach favors a 16-hour fast followed by an 8-hour feed. The majority of the training is done during the fasted state and accompanied by 10-20 grams of branch chain amino acids. So technically, the training is not completely fasted, and Martin states on his site, “…training completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results.”...
Earn Your Carbs
If your training looks like 6-12 training sessions a week involving lifting weights, high intensity interval training, sprinting and plethora of other movements performed at high intensity, then you should not be eating a low carb diet or restricting calories for that matter. The primary energy source for the second energy system, the lactic anaerobic (anaerobic glycolytic) is glucose; all carbohydrates entering the body are converted to glucose. This is the system most tapped into when running 800 meters, performing HITT or CrossFit style workouts. While fats can act as a source of fuel, certain cells, like those of the brain and blood, rely almost exclusively on glucose for energy...
PAGAN
I attended the CrossFit Football trainer seminar couple months back in the UK and learned more from your team than any certification I have attended. So much so, we want to host one in Germany whenever you are available. I have started training a few players from a professional hockey team in Nuremberg, Germany in preparation for their upcoming season. They want a strength program in conjunction with their conditioning work. They have exposure to strength training but nothing you would call organized. I would like to start them on the amateur linear progression...