| | | | Power Athlete Radio – Episode 44

Author / Cali Hinzman

John Welbourn is in the house for Episode 44 of Power Athlete Radio! John and the rest of the Power Athlete Radio crew talk about modifying CFFB for a USA Olympic bobsledder, anterior pelvic tilt, linear progression, as well as some updates on the new membership back end!

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Show Timeline

  • 0:00 Intro & Opening
  • 17:51 Adam asks: Using CFFB For USA Bobsled Team?
  • 33:42 Evan asks: How deal with anterior pelvic tilt?
  • 45:18 Can we get a Bulking Protocol update?
  • 46:22 Phil asks: When do knee wraps do more harm than good?
  • 51:30 Cali & Luke’s Team Comp WOD is announced during the show
  • 55:15 Tyler asks: How long for optimal results from linear progression?
  • 1:02:10 Closing

Show Notes

Adam D asks:

I am currently using CFFB to train for the USA Bobsled Team combine in August of this year. My plan is to get a “feel” for it this year and really learn where I need improvement.

The combine is made up tests looking at strength, speed, and explosiveness. The actual test is found here http://www2.teamusa.org/USA-Bobsled-Skeleton-Federation/Recruitment/Combine-Test-Protocol

The test also has a scoring system so you know exactly where you need to be. The scoring system is found here http://www2.teamusa.org/USA-Bobsled-Skeleton-Federation/Recruitment/Combine-Test-Scoring-Table

I will be testing for a “brakeman” which is considered a “push athlete”.

I would love to know how the PowerAthlete team would manipulate (if at all) the CFFB program for a “push athlete”.

Essentially, I need to be as big as possible while maintaining explosiveness and short duration all-out pushing/sprinting.

The rest of my job would be to hang on and hope I’ve got a good pilot.

Thank you guys so much!!!!

Evan “Here For the Booze” asks:

Dealing with anterior pelvic tilt.

First of all thank you guys for all you do. Followed cffb for 2 years on and off and seen huge gains in (almost) all my lifts. Your cert completely changed the way I warm up my classes and athletes.

My question is about how to adjust training for anterior pelvic tilt. I follow mobility wod and am currently working with unlocking my psoas to alleviate the issue. During this time should I make adjustments to the program to reduce spinal flexing (eg. Trap bar dead lifts and belt squats)

Thanks for your input.

Tyler asks:

speaking of linear progression… At one point I thought I had heard John mention that he was working on an article about how long a LP could be effective. What are the current thoughts about when it’s more effective to jump off the LP?

Phil asks:

At what point is using knee wraps causing more harm than good? I’m doing linear progression, and feel wobbly in my knees above 300#s

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Cali Hinzman

A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers. Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals. With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness. In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.




  2. HereForTheBooze on March 1, 2014 at 4:20 pm

    Running to publix now to buy a walnut.

    Thanks for the response guys, restarting my squat next week.

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