I want to thank you for the programming. I don't play football, but I did reap the benefits of your training today. I caught a guy breaking into my truck and trying to steal my dog and guitar this afternoon. WTF! I sprinted over and leapt while kicking the door into his body and then proceeded to beat him mercilessly and finally, power clean and body slam him into a wall. Without your program, I wouldn't have been able to do what had to be done; sprinting, jumping, beating down was just another DWOD. Now I am going to have some tequila and chill the fuck out. 

Comment by Zac Hunter — June 2, 2012 at 6:02pm

Swagger #2

This comment was the first post on a rest day a few months back. I have always contended CFFB has real world application outside the gym and gridiron, but this takes it to a new level. Take a simple program focused on strength and speed with increased capacity, add a sprinkling of something we call “physiology of discomfort”, and you have the makings of a great training system that produces real world results.

But could there be something more at work then just good programming? A great many sites and people offer quality training but what is it about this prescription that is helping many achieve their goals inside and outside of the weight room?

Recently, an article came out in Scientific American with the title, Mice That Eat Yogurt Have Larger Testicles. M.I.T. researchers conducted the study, and while the information presented in Scientific American is compelling, the study has not yet been published and, from what I can tell, the controls employed in the study were inadequate at best.

The scientists feed mice yogurt in hopes of understanding how a diet rich in probiotics affects obesity and cancer. What they found was interesting. They noticed the yogurt feed mice were shiny and had 10 times the active follicle density of other mice.

And they noticed the yogurt fed male mice had testicles that “projected outward, which endowed them with a certain ‘mouse swagger’…” They found the testes of the rats to be about 5% heavier of those fed a typical diet and 15% heavier than those fed junk food.

Turns out the shiny coat and large testicles paid dividends when it came to attracting mates and producing more offspring.

While the study doesn’t tell us much about their diets and the controls were not good, it still begs the question; can probiotics help increase testosterone levels?

We know that increasing gut health by eating fermented foods, such as Greek yogurt, raw milk, and cheese, while avoiding foods that cause inflammation in the gut, aid in increasing testosterone levels and increasing recovery by reducing unnecessary or excess inflammation and increasing absorption of necessary nutrients

What else increases testosterone levels?

1 – A diet rich in branch chain amino acids has been shown to increase testosterone levels and with adequate levels of dietary fat being key to a healthy androgen profile.

2 - Proper supplementation, like the one I discussed many times on TTMJ, can result in increased testosterone levels.

3 – Increased testosterone levels have been shown to follow heavy resistance training.

4 – Sufficient rest between training bouts and a generous helping of carbohydrates in your post workout meal has been shown to blunt cortisol, increase recovery and raise testosterone levels.

While it is easy to say that proper training, supplementation, diet and rest aid in a healthy androgen profile, what we are not examining is the individuals following the training and diet.

Anyone who follows CFFB and eats for performance could be written off as slightly deranged or maybe the site is selecting for a certain type of individual.

Swaggger #3

This individual is highly motivated, educated, and competitive and doesn’t buy into the standard bullshit. Rather, this special breed of individuals recognizes something good when they see it. This usually includes first responders, operators, military, LEO, power athletes the world over, and those than want the speed and strength to power slam a potential car thief.

Individuals like the power athlete who submitted the x-ray above. And those little pieces you see floating around...those are fragments from an AK-47 round.

He trains daily.

The CFFB Nation is composed of people training to be strong and fast, not just for the sake of being strong and fast. They have goals and real world application of the program. With the aid of this thing we call the internet they unlimited knowledge and training resources at their disposal and have chosen to take this journey.

Remember, next time you walk into the gym you are not training, lifting, “wodding” or “getting your motherfuckin’ WOD on”…you are building “swagger."

And a new installment from the Crock Pot Diaries, this one comes direct from Chief of TFP.

swagger image #4 chicken

For the dry rub:

2 tablespoons salt
About 40 grinds black pepper
2 tablespoons chili powder
1 tablespoon garlic powder
2 teaspoons ground coriander
2 teaspoons ground mustard seed
12 ounces good ale or dark beer
4 cloves garlic, chopped
8-pound pork butt (shoulder of the animal)

Apply dry rub and let it sit in the fridge over night wrapped in foil.  The next day, sear it on both sides over medium high heat (about a minute or two per side) in an iron skillet, just enough to brown it.  Once that was done put it in the pot, fat side up (just like I like my women).  Poured the beer over top and add the chopped garlic.  Cooked on low for eight hours.

And of course…serves one.

swagger image #5prep

swagger #6beer

Posted in CrossFit Football, Diet, Power Athlete, Supplements, Talk to Me Johnnie, Training | Tagged , , | 21 Comments

21 Responses to Swagger

  1. Steve A

    Is that gluten-free beer any good? Be honest….

  2. Thanks again coach. And if you need more space monkeys in your quest for world domination, I’m game. I’ll be at the Union City cert on Nov 3rd for round 2.

  3. Andrew

    I’m not gonna lie, I got a battle fat from reading this…

  4. Have a new client that has been training with me for about 8 weeks now. Sweet, shy, soft spoken, all around just nice person. I have to keep an eye on her cause of her asthma.

    We are in the middle of a Prowler workout the other day, I walk over and ask her how shes doing. Looks up to me and says “Fuck, I am kicking asthmas ass over here”

    Swagger…built. Pretty sure I never heard her say a complete sentence before, let alone that type of awesomeness.

    Great article John! And thanks for the recipes, trying the rub this weekend for sure.

  5. CFFB Nation… Bullet Proof. Fucking love it.

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  7. Allen

    On the topic of testosterone and testicles… have you ever heard of icing your testicles to increase testosterone. My strength coach in college was from China and he always had us do it, and I still do it to this day. The Chinese have done some research with it and use it with their male oly lifters. I think it could be another weapon in the CFFB nations arsenal.

  8. Ingo B

    Totally forgot about that post.

    Good article. Very motivating. And your description fits me perfectly. Well, the deranged part, anyway.

  9. This is a GREAT POST and I completely agree!

  10. Ben


    For military, CFF 4Xweek+CFE’s endurance WOD 3Xweek. Thoughts? 

    I know, don’t mix programs. But this sounds okay to me.

    And as usual, great post and just might have to try that crock pot recipe.

  11. Alec

    Totally awesome story (not cool that someone was breaking into that dude’s truck, but cool that Zac took care of him).

    Cool recipe too, we’re doing a slow cooker pork shoulder this weekend with some friends. Not 8 pounds, but about 4 pounds for 4 adults. Along with a few tequila drinks, there won’t be any leftovers.

    I still haven’t found a GF beer that I really love. When I drink beer now, (only about once a month), I just drink high quality beer instead of screwing around with GF.

  12. Bendy

    Great post! You never know when this kick ass training is gonna come in handy.


    WTF? This may explain some stereotypes about the Chinese…

  13. Brian

    As an LEO in a rural county in Washington, I am thankful for the CFFB programming. Went to my first “real” alarm call a few months ago. I arrived and saw someone exit the store on the opposite side from me. I realized this was not the cleaning guy as he saw me, dropped everything, and started running. He had a good 15-20 yard head start, but I closed the distance on the 300 yard chase. I was fantasizing about closing it out with a flying tackle like I see on COPS, but he dropped everything and surrendered without giving me the chance.

    The first words out of his mouth as I put him in cuffs, “How do you run so fast?” Turned out it was a 15 year old kid. I was carrying 30 lbs + of equipment and still able to close the gap. Thanks CFFB!

  14. RobC

    Reminds me of a great story if I dont butcher it. When I was in the military, had a buddy who was one mild-mannered, but ox-strong dude. He walked out of a mall in time to see a guy trying to slim-jim his car open to get to some Christmas presents he had in there. He slowjogged up to the dude and tagged him. Out cold. Dude apparently never saw him coming. Now the guy is laid out on the concrete. My buddy is standing there trying to figure out what to do next when a cop walks up. My buddy instantly thinks he’s going to jail. Actual conversation: Cop looks at dude on the ground, “You wanna press charges?” Buddy – “No.” Cop – “Have a nice evening.” My buddy drives away and dude hasn’t budged. And at this point of the story, my buddy’s eyes light up. “And then I realized that was my LEFT HAND!” Hilarious (but loses something in print)!!

  15. Josh

    Thanks to CFFB I was able to pull off a big B&E job and I got away with it too. The safe should’ve taken at least two guys to carry, but I did it alone. I had to carry it half a mile, quickly. The best part is I didn’t have to split the profits at all!

    All joking aside, these real life examples of CFFB badassery are awesome.

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  18. Griffin

    This is what we should be training for–great post. I’ve never seen L-arginine mentioned on here except for when making of no explode 2000 g series pro performance or whatever bullshit. But does taking L-arginine as the only ingredient actually helpful and conducive to being able to go a little harder in the weight room in regards to the metcons (via expansion of the blood vessels to facilitate NO). Should that be the case, would it make sense to take it with water post SWod during the 5-15 minute break before the DWOD?

    Thanks if anyone has any ideas

  19. Todd Cul

    Swagger, that’s it. Back in the day, under the hot August sun, that’s what they were trying to build. To turn boys into men that could play through injury and intimidation and setback. To go hard every down and always feel you could make the block, the tackle, the pass, the catch. I’ve often wondered why so many of my college mates have done so well, been so successful. That’s it, the swagger build in the discomfort of preseason and born out in competition did it for them. I suppose that’s why in my 47th year I still do this stuff- swagger. Thanks coaches! Thanks John!

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