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FIELD STRONG: 2014-07-19

We have had a very aggressive testing week up to this point...and today is no exception. We are testing your FS with max reps @ body weight and grip strength. If you have never done Test 2, you are in for a big surprise. I have used it for a few years on CFFB, and it never disappoints.

Enjoy your last testing day, and more importantly enjoy the drink of the week.

Test 1 - Front Squat

We are looking max reps @ body weight in the Front Squat. Warm up as needed and once you get a weight equal to your body weight on the bar. You have one set to knock out max reps. You only have one set, so don't hold anything back.

Report your total reps. You can belt up for this one, howl at the moon and call upon your ancestors for the strength needed to make a great showing.

Test 2 - Grip Strength

One minute on, one minute off for 10 minutes.

Russian KB Swings (2/1.5 pood) - 30 reps

You have 1 minute to execute 30 Russian KB swings. The next minute take a rest. Then back on for another 30 swings in 60 seconds. If you do not execute the require 30 KB Swings in the minute, count a penalty. Total time for this workout is 10 minutes with 5 working minutes and 5 resting minutes.

Report how many rounds were completed in the results.

Whisky Smash


Mint Leaves
Simple Syrup


Using the handle of a wooden spoon, mash 7 fresh mint leaves, 1 lemon half, quartered lengthwise, and 1 Tbsp. Simple Syrup in a 16-oz. mixing glass 4–5 times just to release juices. Add 1/4 cup bourbon. Transfer to an Old Fashioned glass. Fill halfway with crushed ice, stir, then mound more crushed ice on top. Garnish with mint sprigs.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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Posted in Cycle 4, Field Strong | 35 Comments

35 Responses to FIELD STRONG: 2014-07-19

  1. I’ll be the first to say im surprised we didn’t see deadlifts tested this week.

  2. PA2 doesn’t seem to deadlift much for strength. When we do it seems to be a DL variation like a RDL or deficit DL, or used as a conditioning tool. I’m not complaining though, John knows what he is doing. Really loving the programming.

  3. about to head to the gym, trying to get my head right for that FS.

    [youtube http://www.youtube.com/watch?v=bS_uUj_wO44&w=560&h=315%5D

  4. Made up gassers from yesterday after long day of moving wife to be and her boys into our new home. Not much pop. Wish I could blame my epic fail on the gassers on being tired. @Emclem88- I need another category myself – the slow, white old guy category.

    Passed on other tests. Wiped out.

    15 reps @ 215

    Passed all rounds with about 8-10 seconds left each round

  6. Test 1: 12 reps @ 195
    Test 2: Passed

  7. Test 1: 7 @ 148#
    Test 2: passed all rounds with about 16 seconds left each round.

  8. @john/ @luke: went to submit my results in the google doc and when I clicked on Saturday’s test submission, it takes me to Monday’s. Just wanted to make you guys aware of it!

  9. Test 1: 22 reps @ 200#
    Test 2: passed.

    I’ve done test 2 before while following cffb, but after the first test, that was by far the most difficult it has ever been…

  10. Test 1: 8 reps @ 180# (bodyweight and also 85% of my 1RM)
    Test 2: passed as Rx’d. Final round I chalked up and finished with 2s left on the clock.

  11. Test 1: 12reps @77,5kg
    Test 2: Passed

  12. Age: 22
    Weight: 180lb
    Height: 5’6

    Test 1: 25 reps at 185lb (I bumped it up due to weight issues)

    Test 2: passed all rounds

  13. M/26/180#/5’8″

    Front squat – 14 reps @ 180#

    Grip strength – All five rounds completed in under 50 seconds with a 1.5pd kb. Unfortunately this is the heaviest I have. I’ve done this test about 5 times now, and without a doubt this was the easiest completion.

  14. Max reps Front Squat @ BW 210- 12 reps

    Test 2: Angrily Failed.

    I don’t get it. I’ve passed it doing it on CFFB before. I believe I’m strong and fast but it seems like my conditioning is the weak link holding me back. I hammer down but just can’t seem to keep pace. Better to burn out than to fade away I guess. Frustrating. A tweak for me I think would be more conditioning.

  15. Max front squat reps at BW (145) – 30

    Grip Test-will knock it out tomorrow

  16. 5’8

    Test 1: #190 for 30
    Test 2: 3 rounds completed. 23 on 4th then 21 on last. Had to use a 70lb dumbbell because didnt have a kettlebell heavier then 35 at my gym and was not going to do that to myself . not sure how much harder dumbells are to kettlebells to swing like that.

    Overall feel really good. Everything gas increased, small increments and large. Cant wait for the next chapter. Have a great sunday my friends

  17. Warm Up

    5 11, 184 lbs male

    TEST 1 – 185 lbs, 31 reps. Abs gave out, not the legs

    TEST 2 – Used (2) 1 pood bells, 10 minutes easy.

    No deadlifts? Feelin squirrely and did Snatch grip deficit deadlifts for practice/fun. 365 x 1 every 30 seconds for 15 minutes…..annnnnnd I’m smoked

  18. Mex

    FS @200: 20 reps.

    Test 2: pass w/80#KB

  19. 31

    Test 1
    12 reps @195

    Test 2
    All rounds passed

  20. 22 6’3 225lbs
    17 reps at 225lb front squat. frusterated had the weight slip off during a struggle for 18
    test 2 all rounds passed rx’d at 75lb dumbell

  21. Front Squat: 90kg @ 15
    Grip Test: passed all rounds.

  22. Test 1: 165 lbs, 27 reps
    Test 2: Passed

    During the KB swings in the 5th round all of a sudden it felt like my head was going to explode. Felt this immense pressure like a balloon about to pop. Then it felt like I got hit with a baseball bat just behind my left ear and was pukey feeling. Weirdest thing I’ve ever experienced in training.

  23. Max reps Front Squat @ BW 226 – 7 reps
    Test 2: Angrily Failed.
    Completed 4 rds RX last round missed by two reps before time ran out.

  24. 30/F/5’7″/170lb

    Max reps Front Squat @ BW 170 lb – 1 rep
    KB swings: 2 rounds passed with 53# KB

  25. All kb rounds completed with 2 pood

  26. Age: 30
    Weight: 205#
    Height: 5’11”
    Followed CFFB since August 2011 (mostly) and then began FS PA2 immediately when it launched. Prior to CFFB did regular CF.com for roughly 2 years, not much prior to that.

    Had a 25 Mile Bike ride for charity this morning, the test followed about an hour later.

    FS Max Reps @ BW: 205# x 18

    KBS: 30, 30, 30, 30, 30

    That was a helluva week, @John!

  27. Age: 50
    Height: 68.5″
    Weight: 180#

    Front Squat: 13 reps at 180#

    Grip Strength: rounds 1 & 2 completed with 2 pood, rounds 3 &4 completed with 1.5 pood, 21 reps in round 5 with 1.5 pood.

  28. PJ

    Test 1
    9 reps @ 75kg

    Test 2

    This week has really indicated how my upper back is a significant limiting factor.

  29. Front squat – 15 reps at 170 lbs

    kb swing test – passed

  30. Front Squat – 20 reps @ 86kg

    KB Swing Grip Test – passed as RX

  31. Front Squat: 10@202.5 could have gotten more, but lost it in the fingertips.

    KB: Passed with 70#kb. 1. :45 unbroken, 2: :43 unbroken, 3: :45 unbroken, 4: :53 15/15, 5: :54 20/10

  32. Age: 30
    Weight: 79kg
    Height: 5’8″
    1995 – present: Soccer
    2000 – 2011: Bodybuilding type weights on and off.
    2011 – 2014: Standard CrossFit.
    2014 – present: Started FS in Aug 2014 from the beginning.

    WARM UP:
    Pillar to Plank Press Up – 10 reps
    Athletic Burpee – 3 reps
    Manual Resistance Hamstrings + Dynamic Push Up – 4 reps
    Reverse Ball Toss w/ 40lb Slam Ball – 3 throws for max distance

    12 reps @ 79kg

    Completed Rd 1, 2 & 3. Failed 4 & 5

  33. Warm-up:
    Banded walks
    Banded reverse walks
    Banded lateral walks

    Inch worm hands only
    Cocky walks
    Spiderman crawls w/ elbow drop
    Leg cradle lunge twist

    PA2: Did things a little differently.
    1RM @ 120 kgs

    1RM @ 170 kgs

    Open 15.3: Got 214 reps (finished wall balls in 2nd round).

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