Welcome to "Talk To Me Johnnie". The Blog of NINE year NFL veteran John Welbourn.

CrossFit Football

From CFFB to PL’n

“If you want to train in the group and their program follows a Monday, Wednesday, Friday split, then train the major lifts on these days. However, make sure you are supplementing these main lifts with plenty of accessory work to keep your volume high. Powerlifting is built around being about to perform 3 main lifts for a single rep. Rugby is a game built around a series of 5-10 second max effort sprint/hits followed by 20-50 seconds… Read More »

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Mangled

“NFL fans, people outside, they have no clue what goes on. This isn’t like playing Madden…The thing about football is you’re directly playing with your life, the quality of it and the longevity of it…We consider football a gladiator sport because we understand you’re going to get hurt…You might not die now, like in an old Roman arena, but 5, 10 years down the road, you could… Read More »

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Getting Rid of a Rest Day

“John, I’ve got a strange request. I’m currently in Iraq and assist with Spit Fire CrossFit (back in the real world, I work at Wright-Patterson AFB and am a trainer at CF Wright-Patt). Spit Fire is your typical military affiliate: lots of fit young soliders who think that if a 15 min metcon is good, then surely 45 mins is better. Hero WODs? Every fucking day. The problem is gains are minimal and the new/unfit/older crowd are either scared off or don’t bring their numbers up anytime soon. I am an avid listener of Robb’s podcast (and follower of your blog) and know how you feel about daily excessively long metcons. I’ve had great success with MEBB program (both for myself and my small crew) and have been lately more and more convinced to make a switch to CFFB… Read More »

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Power Athlete Template

“John, What would CrossFit Football look like if you DIDN’T have to satisfy the “metcon craving” of many CrossFitters? If you were given free reign to design a workout protocol that only emphasized strength and power to the exclusion of all else, would it look different? Thanks, DB… Read More »

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CFFB in High School

“I just thought I’d send you a progress reports on one of my players. 2 years ago, this kid was a skinny freshman and came up to train with me during the spring. He couldn’t do a push up or squat to save his life. Three years later, here he is as a junior… Read More »

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Where can I train?

“I have recently become addicted to CrossFit Football but had a question pertaining to finding the right gym for the program. Ironically I can find plenty of gyms here in Phoenix, however, I am having a very difficult time finding a gym that works for CrossFit football. It just seems impossible to do it in your regular “globo gym.”… Read More »

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CrossFit Football Feedback

“I have always been on the heavy side. I was always okay with it since I played offensive line from seven years old all the way up till my Sophomore year of college. That year my life took an interesting turn, as most of my friends started doing drugs and partying all the time. And while I made the decision to not be involved with the drinking and partying, I eventually quit playing football… Read More »

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Scaling for Women

“Hi there, I am curious about workout scaling, as far as weight is concerned on the METCONs for women. I am a rugby athlete and avid CrossFitter… Read More »

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It is better to burn out than to fade away

“John, I’ve been following CFFB for a nearly a month now and like the variety, the rest day mid week and mixed up work outs. I have increased in strength and put on a small amount of weight, & according to my good lady wife I also look better naked too!… Read More »

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Don’t fall behind in Black Ops

“And you have probably fallen behind in Black Ops skills. Remember, somewhere their is a 13 year old kid who has logged 14,000 hours on Black Ops and it was only released in November…
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