| | | Power Athlete Radio – Episode 40

Author / John

The Power Athlete Radio crew gets deep into how they would recommend followers of their program start adjusting their training (if they haven’t already) for the 2014 CrossFit Games Open.  On top of that, find out a little bit about considerations for coaching baseball players int he weight room, and find out what the future of PowerAthleteHQ.com holds in store for Power Athlete Nation!

DID YOU KNOW… that Power Athlete now streams their podcasts live via Google+? Head over to Power Athlete’s Google+ Page and +1 it, and then keep your eyes peeled for their Live Hangout next week! Don’t miss out on live Q&A, and the live experience!

Show Timeline

  • 0:00 Intro & Opening
  • 2:20 Luke & Tex, How was Ireland?
  • 12:10 Masen asks, Can we get an update on PAHQ.com Update?
  • 33:45 2014 CrossFit Games Open strategies
  • 47:12 Open WOD During CFFB week?
  • 56:34 Taylor asks, Considerations for Baseball Athletes with CFFB?
  • 1:02:06 Closing

Show Notes


Masen Mills Asks:
On the next podcast, can you guys talk more about the premium content that CFFB is planning? I’m sure not all the cats can be let out of the bag, but I’m curious as to what the change will be. Any ideas on membership fees? Will the regular CFFB WODs still be available for those who wish not to become a premium member? Will more warm-up stuff be included in a premium membership? Thanks again for all the free content!

Prepping for the 2014 CrossFit Open

Things to be sure you are hitting some “3 x max rep” skill work on post workout:
– Burpees
– Kipping Pull Ups
– Wall ball
– Double Unders
– Light weight (75s – 115lb) snatches
– Middle weight (115lbs – 165lb) snatches
– Middle weight thrusters (95lbs to 135lbs)

Be sure you are matching pushes and pulls with the given training day

Things to start ramping up volume on:
– Overhead pressing and pulling strength work

Pairing the CrossFit Open with CrossFit Football training

– Hit extended workouts on Saturdays
– Identify your weakness and determine whether you should skip a squat day, or pull day to work on higher volume strength work.

Things to consider:
– Elevated stress levels of competition increase risk of injury and decision making
– Increased volume of CrossFit Games Open WODs and Volume training WILL drive a “de-training” effect on your strength and power if you are a dedicated CrossFit Football Program follower.

Taylor Asks:

I have my first opportunity to implement programming on the men’s base ball team at my university, any tips on exercises to avoid? also should I start all the athletes on amateur progression to begin with to test who is able to handle collegiate programming?

Platek’s New Ink

Steve Platek's new Tattoo

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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. Seminole 4 on January 23, 2014 at 7:27 pm

    I don’t know if it’s just me, but the podcast is cutting off at 38:51.

    • Luke on January 23, 2014 at 8:01 pm

      Seminole, I’m not having the issue on my devices. What browser and OS are you using?

  2. Seminole 4 on January 23, 2014 at 8:25 pm

    I’m using Google Chrome on a Chromebook, so the Google Chrome OS.

    • Luke on January 23, 2014 at 8:57 pm

      Seminole, I just tried on my Chromebook and i was able to seek past the 38:51 mark. If you click the round arrow icon you should be able to download the whole episode locally, and shouldn’t have any problems.

  3. JP on January 24, 2014 at 7:00 am

    Cut off at about min 43. Downloaded through the black arrow button pointing down, playing it on Windows Media Player, Firefox browser, like usual .

  4. dredlocked on January 24, 2014 at 8:35 am

    Wow, hurling looks like the craziest sport ever. Talk about having to manage a host of skills on the field, and having no pads on. I wonder how many fingers get mangled by those paddles…

    Luke and Tex: did you guys get to see it live?

  5. Devin on January 24, 2014 at 10:35 am

    Same thing for me. Streamed on Firefox, attempted to d/l and use on Windows Media Player. Cuts out just before it hits 43 mins

  6. Stew on January 24, 2014 at 11:40 am

    Hi, great podcast.
    I’m wondering on the Amatrure progression for a HS football team, is it ok to substitute Incline Bench for the Flat Bench Press?

    • CALI on January 24, 2014 at 11:50 am

      Short answer is no. Particularly for HS athletes- focus on the foundational lifts utilizing the linear progression provided before including variations.

  7. Stew on January 24, 2014 at 12:03 pm

    Thanks Cali.

  8. ABell on January 24, 2014 at 4:06 pm

    Prof Booty is getting more and more beast…he better watchout or he will waste all his energy fighting of chicks and have none left to CFFB

  9. Will on January 27, 2014 at 8:55 am

    Very excited for the premium site! For those of us that would have to travel especially far for a cert/seminar, the instructions/vids on the warmups will be very helpful. The older I get, the more I realize that the warmups and movement prep are THE difference in program success.

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