Author / John

Cali tells the boys how it is today as she joins Luke, Denny, and Steve for a discussion on Pull Ups, CrossFit Competitions, and what it takes to be #BalboaJacked!  It’s time for Power Athlete Radio!

Show Timeline

  • 0:00 Intro and opening
  • 1:10 #BalboaJacked and The Summer Shakedown
  • 20:58 What is #BalboaJacked and who coined the phrase?
  • 24:06 A little chatter on Change of Direction
  • 28:12 Brian Asks: What is the utility of pull ups for football players?
  • 37:20 Closing

Show Notes

Brian Stites asks:

I am coaching several football prospects. What’s the utility of pull ups for a football player? With regard to that, is there a significant benefit to different grip widths, orientations, and implementation of butterfly/kipping/C2B? I tend to teach a real gymnastics style and narrow-ish grip for WODs, all kinds of grip in training to increase variance, but I’d love some additional insight. Thanks!


Check out 48 minutes in to Episode 9 for more on ballistic pull ups

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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. Dave the Bull on September 3, 2013 at 2:33 pm

    This one didn’t make it onto iTunes either.

    • Luke on September 5, 2013 at 7:34 am

      Should be fixed shortly… hopefully!

  2. Anders Folkesson on September 4, 2013 at 1:39 am

    Dudes! You have to stop doing this show. I forgot to get of the bus on my way to work this morning thanks to you 🙂

    On the other hand, I was probably the only one smiling on that bus…

    Great work!

  3. bubba on September 4, 2013 at 10:02 pm

    Anyone else having trouble getting this episode to play?

    • Luke on September 5, 2013 at 7:34 am

      What/how are you trying to play this episode? What app? Device? etc?

  4. bubba on September 6, 2013 at 6:23 am

    Sorry finally got it to play yesterday

  5. bubba on September 6, 2013 at 6:25 am

    See you guys using a new player? Mine says vm and p instead of a play or pause sign

  6. Mopar FK.S. on September 6, 2013 at 4:47 pm

    Good luck on the Crossfit comp!

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