Author / John

Okay Power Athlete Nation – It’s time to set aside a half hour of your Friday listening to Luke, Cali, Platek and Denny talk about CFFB and the Team Series, and the pros and cons behind running / working at a gym.

AUDIOPHILES BE WARNED – quality is sub-par on this podcast, but the content is golden.  If you can’t handle broken audio then don’t listen.  If you want some solid info on how to attack CFFB Programming, give it a listen.

Show Timeline

  • 0:00 Intro and opening
  • 0:56 Luke recaps the Australia cert
    Denny’s computer explodes at 5:35
  • 6:26 Platek recaps his experience at the Team Series
  • 10:25 CFFB to look good in a “man-kini”
  • 13:38 When & Why you should reset on the Amateur Program
  • 19:52 Leaning out with CFFB
  • 22:24 Moving from Collegiate to Professional?
  • 25:09 What’s it take to start a gym?
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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.


  1. Ingo B on May 17, 2013 at 10:04 am

    Great info. FWIW, I’ve been on CFFB strictly since Aug 2011, so almost 2 years. Do I get a prize?

    • luke on May 17, 2013 at 10:28 am

      Yep, what do you want?

  2. Ingo B on May 17, 2013 at 10:51 am

    Haha…seriously? I was just joking.

    But I’d wear one of those Iron Sharpens Iron shirts with great pride. Size L if you got ’em.

    Or $2 million in small, unmarked bills. Whichever is easier.

  3. Masen Mills on May 17, 2013 at 11:02 am

    Thanks for answering my question. I had no idea 12-20 weeks would be long enough to follow the Amateur progression; for some reason I was thinking we were supposed to follow it for a year or something…. And for the record, I know better than to supplement my WODs with anything other than life (I.e. mowing the lawn, walking the dog, etc).

    You’re right about dieting and stuff; fuck abs. I just ate a pound of grass-fed beef while punching myself in the dick. I’ll be starting Collegiate programing on Monday. Thanks for the great advice.

  4. Zac Hunter on May 17, 2013 at 12:34 pm

    After my first CFFB cert in Feb 2011 I have followed the program fairly strictly. I ground out amateur for almost a year. I think I over extended amateur and burned out/backslid for a while. Been strict collegiate a little over 18 months now. Still making gains. No plans to move to Pro any time soon.

    PS my goal is to open a CFFB style gym. Thanks for the insights there. No ambition to make millions of $$, but would like to support myself and live in that world. FYI I have been working as a coach for a few years already, and working a day job then 3-4 hours of work in the evening at the gym can’t be any worse than all day at the gym. haha.

    • luke on May 23, 2013 at 6:23 pm

      Dude, Zac, you’re right. I played that game (job to gym) for a couple of years, and all day at the gym IS much better!

      Keep up with your training

  5. Kevin D on May 18, 2013 at 4:14 am

    Thank’s for the input guys. The gym thing was just a curiosity – the response was no BS and appreciated. Being a LEO, I think I’ll hang on to my high income position for now.

  6. Harry on May 19, 2013 at 2:53 am

    CFFB SWODs turn any jeans into skinny fit! Great show

    • luke on May 23, 2013 at 6:26 pm

      Harry’s fine with skinny fit jeans because he’s Euro… He’s probably wondering why all of us yanks aren’t wearing skinny jeans, deep vees, and look like our hair just got touched up with a flowbee

  7. Andrew K. on May 20, 2013 at 7:56 pm

    Follow up to the issue about amateur progression timeframe: 20 weeks top. Got it. What if you are still scaling most of the DWODs? Stay on? Switch? Dick Punches?

    • luke on May 23, 2013 at 6:21 pm

      Dick Punches ALL DAY!!!

      Just kidding, check the future episode 11

  8. Ben Lunak on May 24, 2013 at 10:24 am

    Skinny Jeans?!!! I am working on my gym right now and also working a “day job” and holy shit, i feel the knots forming in my back, that is how much I like my day job! But it is great motivation to get the gym up and running!
    Last night at work, I was seriously going to grab a whole Alaskan salmon and use it as a baseball bat, to hit this dude in the face! But next week i give a moto speech to a bunch of high school athletes and hopefully, i will recruit some!

    • luke on May 24, 2013 at 2:41 pm

      The ol’ salmon to the face routine!

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