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FIELD STRONG: 2014-07-23

Today is a legitimate rest day. I don't want you to do much if you can. If you are feeling beat up, pull out the foam roller, trigger point work with lacrosse balls with stretching and some easy movement on the prescription. I have programmed a cool down but feel free to do the complex before and after the recovery work, if you chose to do it.

We are back in the fight tomorrow, so keep that in mind today.


30 minutes - Walk, ride, row or swim @ easy pace

Cool Down

3 x

Active Hamstring Stretch w/ banded assist RT/LT - 60 secs
Banded Vertical Lunge Stretch RT/LT - 60 secs
Banded Good Mornings - 10 reps
Seated Med Ball Throws - 10 reps
Child's Pose Progression 1 - 60 secs
Child's Pose Moose Antler - 60 secs


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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 5, Field Strong | 19 Comments

19 Responses to FIELD STRONG: 2014-07-23

  1. Holy shit. A rest day. Again, holy shit.

  2. I’m jumping stairs… Getting too fat, and my vball season is coming

  3. A rest day means look out for tomorrow!

  4. @ Reg

    not saying what you’re doing is wrong but active recovery/rest days are important for longevity. Especially since you play vball, your knees will thank you later on in the season

  5. @ Reg,

    I also agree with DCHO…..just speaking from expierience. Refer to the “superboy” article from TTMJ. My stubborn ass had to learn the hard way…

  6. Although I’ve been following the program since week 2 and loving it, this is my first post as I started doing the workouts with one week delay from the very begining.
    Around two months ago I injured myself while looking for a Ninja Roll Up to Box Jump 1RM. Torned ACL…
    However I’ve kept on training and although I’ve been force to scale lots of workouts I could say my strenght and conditioning has improved during the last few months. I’m planing having a reconstructive surgery next September, so when that happens I’ll try to keep on an updated workout log in the forum in case someone might be in similar circumstances.
    As I wanted to share my progression with all you guys, last monday I decided mixing the Testing Week and the current one so I could be up to date with the rest of the power athlete comunity. I know that’s not optimal, but it’s the only way I could figure out on how to catch you guys up. So, from now on, I’ll try to post my workout results daily. (Later on, I’ll post what I did, last Monday and Tuesday.)

    Antonio J. Aguirre. Coach at CF Singular Box, Madrid (Spain) where currently carrying out really succesful CF-Football classes.
    Age: 32
    Working out since I was 18 (mainly martial arts and traditional BB) CrossFit since 2009, following kinda CF-Football programing since early 2011 around 8 months before taking the CF-Football specialty seminar, and PowerAthlete programming since its beginning.

    Body Weight: 108kg (238#)
    Height: 1,92m (6’4″)

    And finally, todays workout:

    -30′ C2 Row: 6980m
    – Active Hamstring Stretch w/band
    – Banded good mornings x 10 (green)
    – Seated med-ball toss x 10 (20#)
    – Child’s Pose Progression
    – Child’s Pose Moose Antler

    That’s all for now,
    P.S: I beg your pardon for my awful orthography.

  7. @Truss, happy birthday to you! Nice to have another old geezer around here 🙂

  8. Thanks, Mex @coachwarren12 and @gavin. Better with age, right? Just keep punching that clock.

    With it being my bday and a self-imposed rest day tomorrow, had to get some work in.

    Got loose; hit some iso-stability; rowed for about 10 min
    1 snatch grip DL every :30 for 15 min @ 245
    :30 run/walk tempo running for 15 min

    I think @john‘s skirt steak paired with some bourbon and some flourless brownies could be on the agenda for the evening.

  9. sorry, but flourless anything pastry is an abomination. GF bakery = Terrorism.

  10. Truss, right on brother. As we age we may not always be stronger or faster than we were the day before, but we will be much stronger and faster than we would be if we hadn’t trained at all. Punch the clock, move the dirt, etc.

    Congrats to Chyna Cho on taking 2nd in the first CF Games event. She moves like a power athlete.

  11. @davidmck- to each his own. Can’t say it’s the gluten-free that I care about so much anyway. I’ve always been a dark chocolate torte kind of guy more than cake, even before it was “cool.”

  12. @Truss Happy Happy Birthday! Enjoy those flourless brownies and do share the recipe. Look on the bright side–you’ll always be younger than me:)

  13. Thanks @Paula. Just Elena’s Pantry with sunflower butter and eggs, etc. Easy. Enjoying the new gravatars. Looking great!

  14. 30:00 Row
    5:00 16 s/m
    4:00 18 s/m
    3:00 20 s/m
    2:00 22 s/m
    1:00 24 s/m

    Started at 2K + 0:20 /500m with 2-3 sec negative split/ stroke increase.

    Total Distance 7185m; Avg/500m 2:05.2

  15. I rowed for 30 minutes at an easy 2:20/500m pace. Cool down as Rx’d.

  16. Some light walking with my son later. Three sets of the complex spread out through the day. Lots of band pullaparts for dat shoulder health- I am determined that any mild impingement will not derail me this time.

    Rest day appreciated. I am much more sore than usual after the first two days of Russian Stim.

  17. RECOVERY: C2 rower, held an easy 2:20/500m pace.

    COOL DOWN: Rx’d

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