| | | PA Radio – Episode 164: The Crew

Author / John



Another awesome episode with The Crew is coming your way. I am loving these discussions among John, Luke, and Tex because questions from our listeners provoke something that is rarely heard on Power Athlete Radio…and that is direction. When asked to provide pointed answers, The Crew does not disappoint.

Questions from Power Athlete Nation include what is the best advice we’ve ever received, what are our thoughts on kids dropping out of high school to train CrossFit full time, and who do we seek for mentorship? These are just a sample of the inquiries that lead The Crew down what I would consider a more introspective road than usual.

Don’t worry though. Somehow the guys have managed to use a number of movie references to illustrate how beloved training partner and resident anorexic Nate Austin, is apparently gearing up for bikini season 2017.



If you want your question answered on the next Crew episode of Power Athlete Radio, you can reach John on his personal number at…juust kidding. It’s as easy as following us on instagram @PowerAthleteHQ. Just look for the next post indicating a Q&A and hit us up with your question.

Share this article




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.


  1. Dave S on July 16, 2016 at 6:51 am

    Hey Guys,

    I wanted to touch base to say I did not email for your workout when you made the post telling people to email you to get the workouts because I switched back to 2015 “In Season” training because I am playing a few sports right now and I felt the “Off season” training was Kicking my ass too much to play well on game day. I normally don’t post on the message boards much. If I see someone asking questions I normally try to help answer.

    I wanted to say keep up the good work. I hope you keep the Crossfit Football website going as it sounds like John is a little discouraged. It has helped me a lot and people in the 2 gyms I go to regularly ask about Crosssfit Football. One gym was talking about hosting a seminar while the other gym wants to go to a seminar.

    Without Crossfit Football I probably would have quit Crossfit a while ago. Love the strength focus. Keep it up guys! and Cali.

  2. Jacob Pike on July 16, 2016 at 6:59 am

    Hey PA Crew,

    I love everything you guys publish, whether it be all the PA radio episodes, blogs or programming. I do not follow any of your programming because I am an Olympic Weightlifter. However, everything you guys put out influences my programming and dictates my nutrition. Continue to put the best information out there and I will continue to support and promote Power Athlete. Love what you guys do.

  3. Phil on July 16, 2016 at 8:19 am

    Hey guys just wanted to say thank you. I ask you guys questions all the time and you have always been so helpful with everything. You have no idea how much I appreciate it. Have tried several of your programs and I can honestly say no one out there has better programming. Hope you guys keep CFFB since thats where I started about 6 years ago and I think it can still help a lot of people out there. So thank you again.

  4. Bob on July 16, 2016 at 10:45 am

    Thank you guys

  5. keeganpond on July 16, 2016 at 11:22 pm

    Hey PA Crew,

    I wanted to drop a line based off the Podcast and give a dose of appreciation.
    Last week when project mayhem was dropped I emailed through with a simple “Excited to hear what the crew have got planned.” and the subject line.
    I wrote that with excitement and didn’t really take the time to show appreciation for what you guys offer, free of charge every fucking week. So I wish to express that now.
    Power Athlete and Field Strong helped me re kindle my love for training, banging weights and pursuing true athleticism by your definition after loosing my way and battling with the black dog in the years prior. The content and delivery of PAHQ is world class and something which I have aimed to embody and execute with my own coaching practice.
    I followed Field Strong as a solid believer then switched gears to focus on creating a Professional Career as a GPP Coach rather than just a part time/hobby coach. In doing so I chose to jump on CF Footballs program and put my time into teaching others your gospel rather than just training it myself. I also jumped on the 8 Week Speed is King Program married them up and have a few of the Nutritional Templates. The next step once my income increases to a sustainable level is to jump on board with Power Athlete Academy and get after it there.

    Anyway, the point is, THANKYOU! Thankyou, John, Tex, Cali, Luke and all of the crew For continuing to provide CF Football, the website, and PA Radio and other resources that battle the bullshit as it is helping shape my career and future for my family. Hope to join the tribe one day down the line once I have earned my stars and stripes.

  6. Ingo "Joey Swole" B on July 18, 2016 at 10:40 am

    In my early years training under CFFB, my first impression was there were so many user with so few coaches, my comments didn’t matter. I’ve since learned otherwise and post at will (much to John’s dismay).

    Yes, freeloaders are there, but this could be another part of the equation.

  7. forrestrohde on July 18, 2016 at 8:16 pm

    Worse only than a freeloader is an ingrate. Turn the spigot off and let those fools fend for themselves.

    The reason I love the programming so much (FS / JS) is easily summarized by Luke’s old man’s phrase, “A man with a choice is a man with a problem.” Some chucklehead once said that “routine is the enemy,” and I think they might have missed the mark with that one.

    You write it, I put it on auto pilot, I get stronger and my joints don’t explode. I don’t even need to wear soccer socks, PR the WOD, and master the Wild West Frog Butterfly Hybrid Kipling Muscle-up to feel like I am doing it right. No glamour, just grind.

    Last, the advice provide to John by Wendler is priceless. At a point of philosophical and logistical transition in my own life, this episode’s antics couldn’t have been better timed.

    Yet again, thank you. I’ll continue voting with my dollar.

  8. Shaun T on July 19, 2016 at 4:26 am

    Hey Guys,

    After listening to the latest episode on my way home from work tonight, I thought I’d come leave a comment, both to show my appreciation for what you guys do, and to provide a little background.

    Firstly, the amount of effort you all put into giving random (apparently ungrateful) people on the internet world-class advice and programming is nothing short of phenomenal. If some fuckwit wants to get butthurt over the way you decide to provide a free service, tell him to eat a dick. I can’t speak for anybody else, but I’m definitely grateful for everything you do.

    Secondly, background/demographics. I first started following the CFFB programming Christmas 2009. I’d just gotten back from my first trip to the Ghan with an Australian SOF unit, and events had made it clear to me over there that having the best CrossFit times didn’t mean shit in my actual job. So the search for a more strength-focused version led me to CFFB. I followed the programming religiously for a year.
    I spent 2010 doing a rotation on our hostage rescue group, which in terms of physical demands was much more focused on strength/power/speed, and less on endurance (no 8 hour infils). CFFB was the perfect program for that.

    I went to the Australian cert at the end of 2010, up at CrossFit Newcastle, and took so much valuable information from it. I feel extremely lucky that I did the cert at a time when John and Raph were there.

    I now run a S&C gym, and I work with a bunch of different power athletes. Power Athlete and Joe Defranco are without a doubt the two biggest influences on my training philosophy. In a weird coincidence, after years of not doing the CFFB program myself, due to a foray into powerlifting, yesterday marked the start of me running CFFB for my own training. After two days I’m very sore, but also really excited to get back into it.

    Thanks again guys, and sorry for the long post.

    P.S I still train in my original ‘Forging Powerful Athletes’ shirt. That shirt is the bomb

  9. Austin on July 19, 2016 at 9:10 am

    Hey guys, just wanted to say I love the Power Athlete nation. I am an ExSci major, now an anatomy teacher and a football/ S&C/wrestling coach. I am currently listening to the podcast in the middle of my 3hr commute to practice, my wife and I are in the process of buying a house in the area. Just posting some non-hate feedback.

    I have been following CF Football for the last year, with some added accessory/skill work.

  10. Mudd on July 19, 2016 at 11:30 am

    Hey Luke, I told you I’d be back. Been a CFFB turned PA/FS follower since a rugby teammate turned up in one of your jerseys in 2010. Had to dial things back last year but once my knee is 100% I’ll be back in the fold at Field Strong.

    • Luke Summers on July 19, 2016 at 12:29 pm

      Welcome back Z

  11. mitchell griffin on July 20, 2016 at 7:37 am

    I am one of the assholes that gave you a non-emotional email and for that I will take the kick in the balls. I will say that we have used the CFFB template with our GPP classes all summer and they have loved it. My business partner and I used the Field Strong template for our high school athletes when we first opened our gym and to this day utilize so many of the movements we learned through the program. I think the content and the way you present it is top notch. Keep it up. How can I get into the Power Athlete Summit?

  12. Football Ready on July 21, 2016 at 9:32 pm

    Nice to see the community light up after Project Mayhem and the subsequent Podcast from HQ. Like everyone else, John’s comments have me worried about longevity of CFFB. Those of us with multiple touch points to PowerAthlete need to continue to rally around CFFB.

    So why do I follow Crossfit Football?

    For me it comes down to confidence. I work for a specialist engineering consultancy. I’m the closer. I stand up in front of the decision makers and find ways to get deals done. I look across the table and see over-weight, slow moving, middle-aged men and women and I want nothing more than to smash it; taking “Eat the Weak” to a new level. I do this by being well researched, well-spoken and come off like a confident mother-fucker. So where is the correlation to CFFB? Compared to Kalsu BD is a walk in the park. CFFB prepares me for the trials and tribulations of business. Your training, coupled with PowerAthlete’s Ketogenic diet, puts me in the best possible position to succeed both physically and mentally.

    Bang weights consistently. Post your results. And more Cali and more Ingo B. on the CFFB forums. They crack me up.

  13. tom on July 22, 2016 at 7:51 am

    Hey guys,

    Just wanted to chime in after listening to this episode.

    I followed CFFB for almost 9 months and while I don’t follow the program anymore (and I don’t pay for any of the PAHQ / Train Heroic programming) I still appreciate what ya’ll do and have done and continue to do.

    I hurt myself mountain biking and took some time off to recover. I came back and decided that I wanted to compete in a local weightlifting meet. I joined our box’s team and have been weightlifting ever since.

    I had always intended to move into Field Strong but it doesn’t seem to be the right program for current goals. And, given my current goals, you don’t seem to have a program for me. And that’s okay.

    I still listen to the podcast regularly, follow ya’ll on social channels, and wear the t-shirts I’ve bought.

    I just wanted to share some amount of appreciation. The free CFFB was great for me and I’m glad it was around. If it goes away, so be it. People will be pissed but I’ll give ya’ll a little applause.

    I think, at the end of the day, the question is what are your goals? If your goal is offer free programming to everyone, don’t expect everyone to thank you. If your goal is to have a great community with interaction, I think you already have that (I assume) with your paid programs. If you shut down or “closed” CFFB, what would happen? Would that affect your paid programs or their growth negatively? That’s probably really hard to say…

    If it were me, I’d survey your paying subscribers to find their entry point into their current program. If they’re overwhelmingly coming from the free program, I think it serves its purpose well and the “freeloaders” are the price you have to pay to find the non-freeloaders.

    Finally, if you ever offer a weightlifting program I’ll pay for it.

  14. tom on July 22, 2016 at 7:55 am

    Also, if you want people to subscribe to a mailing list you need to make it discoverable?

    Am I just the densest motherfucker here? Where do I sign up?

Leave a Comment


Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.

  • This field is for validation purposes and should be left unchanged.