Author / John

Cali graces Booty, Denny and Luke with her presence and weighs in with her thoughts on the CrossFit Games, and updates Power Athlete Nation on the Power Athlete Team Series.

Show Timeline

  • 0:00 Intro and opening
  • 3:13 Cali – Hows the Team Series going?
  • 12:31 Upcoming Team Series – Lynnwood WA and NorCal
  • 19:41 Cali’s CF Games Experience
  • 26:44 Cali’s New Shirt Idea
  • 28:20 Jake asks about the Zig Zag event at the Games
  • 45:28 Cali’s change since joining the Power Athlete team
  • 47:16 Why loose weight vs. get stronger?
  • 52:08 Masters Weightlifting and how to MetCon for it
  • 58:17 Closing

Show Notes

Jake Sainsbury asks:
Hey guys,
I’m curious about your thoughts on the ‘zig zag run’ at the Crossfit Games a few weeks back. I thought it was very cool to see a field-athletics based test get thrown into the mix, and would like to get a glimpse through the PAHQ eyes at an event that is right up your alley. Any chance of a blog post or mention on PA Radio? Maybe chuck in a break down of performance between good/bad/ugly performances? What would both the ‘the fittest on earth’ and the average CFFB follower look at to improve in that kind of test?



CrossFit Games Zig Zag Event


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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. Rob on August 13, 2013 at 3:30 pm

    With regards to Denny’s? (Sorry i was cooking and had this on in the background) conditioning for the upcoming event, whats your take on some heavy sled dragging? It’s low risk and would give him a little more work capacity as well as promote a GH stimulus as mentioned in the show.

  2. Ingo B on August 14, 2013 at 7:08 am

    Mock the NKOTB all you want, but what do you think all the hot chicks at the party wanted to hear? You better believe I was hangin’ tough.

  3. Dave the Bull on August 14, 2013 at 1:57 pm

    @Cali: Great to hear some solid advice on openers. CrossFitters unfamiliar with powerlifting often have a problem with this.

    For me I usually have a PR goal “range” for my third lift. At PATS-Lisle it was 545-565. For my opener I always go with a weight I know I can get for a double (sometimes a triple) any day. My second lift is either A) 92.5-95% of my “goal” or B) right down the middle — I play this by ear. A and B are frequently the same.

  4. Denny K on August 15, 2013 at 4:41 am

    @Rob- I’m a big fan of sled dragging and prowler work. I also think that since both sleds and prowlers are purely concentric movements (no eccentric loading) and the two lifts in weightlifting are purely concentric movements there is merit to using them for conditioning.

  5. Andrew K. on August 16, 2013 at 6:40 am

    Did you all get my email about the minor typo in the Beginner’s Guide? I am sure I was not the only one to point it out.

  6. Bobby Goodfellow on August 21, 2013 at 5:35 am

    Lumberjack Super Hero.

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