What Numbers Don’t Tell

John, I will be attendi­ng and doing spring football workouts at UIW in San Antonio, Texas. I am a 22-year-old freshman with no guaranteed spot on the team as I am a hoping to walk on, but I have faith. I would like to play wide receiver or will at least try to be. My father was a talented running back in high school but got involved with the wrong crowd and went [...]

By |2016-10-26T12:43:54-05:00October 26th, 2016|Power Athlete, Talk to Me Johnnie|2 Comments

Which Program to Follow

John, I am currently looking at a few of your Power Athlete programs on Train Heroic. I have been looking at Jacked Street, Grindstone and Field Strong and was hoping to get your input on which program would be best for me. I am a police officer in Columbus, Ohio and work a very busy inner city precinct. At least once a week I am chasing someone through yards and over fences and [...]

By |2016-10-12T18:23:12-05:00October 18th, 2016|Talk to Me Johnnie|13 Comments

Nasty

Dear Mr. Welbourn, I lack what you referred to in PA Radio 174 as a "mean streak". I'm not prone to violence and am soft spoken. In your years of experience, did you encounter football players who didn't typically have a mean streak, but found a way to channel aggression for sport? If so, what was their solution? If not, what would you recommend for someone like me try to "find" a mean [...]

By |2016-10-13T18:56:33-05:00October 16th, 2016|Talk to Me Johnnie|3 Comments

Low Testosterone, Cortisol & CrossFit

Johnnie, I need some advice; an athlete of mine was recently told that his low testosterone readings at his general health check-up could be a result of his “metcons”. The argument was that his “metcons” are raising his cortisol levels and lowering his testosterone levels.  Would putting this athlete on the amateur program coupled with shorter “metcons” (in the 7-12 min range) be an appropriate course of action or suggestion? Thanks! Katie S. [...]

By |2016-10-13T18:43:45-05:00October 13th, 2016|Talk to Me Johnnie|3 Comments

Johnnie WOD

At my CrossFit Level 1 in Santa Cruz in 2008, I remember hearing Dave Castro and Nicole Carroll drop “WOD” into their cornucopia of buzzwords alongside “constantly varied”, “functional movements”, and “high intensity”. Like a gentle breeze, it passed over my head with nary a second thought. [chimpy_form forms="1"]   Then I heard it a few more times throughout the day, like when they mentioned how Brian Chontosh “WOD’d” three times, amidst awe-laden [...]

By |2017-01-18T05:58:37-05:00October 11th, 2016|Johnnie WOD, Talk to Me Johnnie|8 Comments

What CrossFit Football Taught Me

"CrossFit Football was a completely separate, different animal. Here was a CrossFit branded training program with a periodized strength template coupled with short, heavy, hard, and fast conditioning workouts mixed with sprints and change of direction...People fucking ate it up."

By |2016-10-02T14:58:10-05:00October 1st, 2016|Talk to Me Johnnie|162 Comments

Power Athlete on a Budget

Hi John, Currently I am in college in South Carolina and this August begin a new job. For the first time ever, I will also have to budget my food. How would you recommend I plan my food purchases? For instance, is grass fed beef more important than organic chicken? Where should I go organic? For the Paleo-ish diet, where should I place the priority? I am thinking of budgeting $80-100 per month [...]

By |2016-07-01T16:35:10-05:00July 4th, 2016|Diet, Talk to Me Johnnie|5 Comments

Type 1 & PWO Carbs

The fact you are type 1 and able to get off all exogenous insulin means your beta cells are damaged but LIKELY able to produce a minute enough amount of insulin to keep your basic functions working. A ketogenic diet is often helpful as the ketones are backfilling what glucose was generally providing previously, but largely sparing you the need for exogenous insulin...

By |2016-07-01T15:30:06-05:00July 1st, 2016|Talk to Me Johnnie|0 Comments

Amortization Phase

This phase of movement refers to the bridge between the eccentric and concentric phases. The amortization phases uses the stretch shortening cycle (SSC) in production of power, as the length of amortization is a vital component in your ability to display your strength. If the amortization phase is slow, the energy stored during the eccentric phase dissipates, thereby reducing the effect and killing power...

By |2016-06-26T09:56:48-05:00June 26th, 2016|Talk to Me Johnnie, Training|2 Comments

Grass-Fed versus Grain-Fed

On one side you have powerhouses like Michael Pollan and Joel Saladin who believe the way cattle are being raised is both inhumane and poisoning us as a nation. On the other, you have a USDA and a vast collection of independent cattle ranchers raising cattle to feed an overpopulated planet. ..

By |2016-04-23T08:02:34-05:00April 22nd, 2016|Diet, Talk to Me Johnnie|1 Comment