Author / John

After a two week hiatus the boys are back and spend a good amount of time talking about what went down at the CrossFit Games.  Denny, father of 4, and Steve, father of 1 (slacker) also provide insight on how to attack your training with little children imposing on your training/recovery hours.  You’ve been without Power Athlete radio for 23 days!  It’s time to get your fix for the weekend!

Show Timeline

  • 0:00 Intro and opening – CF Games talk
  • 12:15 How could you implement Axel bars into CFFB?
  • 14:30 Nick J asks – How to split the SWOD and DWOD
  • 23:58 Tom Asks – Best way to train with babies?
  • Closing – A look into the average day of Luke Summers

Show Notes

Question posted on CrossFit Football Blog:

Is it a viable option to do SWOD and DWOD split (question posed by Nick J); says he’s short on time for a long session but could fit two shorter sessions in the day, essentially splitting SWOD in the am and DWOD in the afternoon.

Tom Charrier asks:

Hi PAHQ, a possible discussion point for the PA radio: I’m quite sure I’m not alone here- child #2 has just arrived (1st is under 2 yrs old), and my training has gone on hold. Understandably, and I’m cool with that, obvious higher priorities are upon me. But I’m about to start back up, and not sure what my priorities should be. There are 2 problems- training time is limited (work is also busy), and getting 4 good sessions with SWODS and DWODS a week is not realistic, and also my recovery ability is limited, I’m just generally tired from disturbed sleep/busy home life/busy work etc.

I’m 32 yrs old by the way, goals are typical-fitter stronger bigger faster. No specific sport. What have you guys done in this situation? Reduced everything? Sacrificed strength to maintain WODS and conditioning? Vice versa? Is the 488plan suitable for this situation? Would love to hear experiences and thoughts. Many thanks for the incredible resources you make available to us.


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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 August 9, 2013 at 8:17 am

    1. Kids don’t care if you pick them up while covered in sweat, but Mom does. I’m not allowed near my daughter after tournaments.

    2. Tom, congrats. The 3 day/week version from John is an option until your time frees up:

    Day 1 – Squat/Press + PU + Sprint
    Day 2 – Deadlift/PC + DWOD
    Day 3 – Squat/Bench + CU + DWOD and/or Sprint

    3. Luke, don’t have kids until you’re ready (emotionally, physically, spiritually). You’ll get that “best thing in your life” schpiel all day every day. Truthfully, it is, ONCE you’re ready. Until then, ignore them. Those who push you the hardest are just trying to get you to join their misery (i.e. they had kids too soon and are regretting it). I followed this advice and have never been happier.

    4. My daughter forced me to go from a DJ’s sleep schedule (sleep late, wake late) to John’s recommended Farmer’s sleep schedule (sleep early, wake early). Lemonade out of lemons.

  2. Tom Charrier on August 12, 2013 at 3:08 pm

    Thanks for answering my question!

    Some great tips and experiences in there. A great one about the body recovering better from intensity than volume-that is very useful indeed and will no doubt benefit my training at this time.

    And sound advice-dont worry, work it out, monitor and adjust as needed based on priorities.

    Luke, did you say at one point ‘there comes a time when your goals tend to shift’, or ‘when your goals turn to shit’?! I think both sometimes!

    And fortunately my wife is very understanding and accommodating.

    Superb, thank you!

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