Tag Archives: john welbourn

Welcome to the JUNGLE

10 Feb


Sorry for not posting anything this week…. I have been tweaking my training.  The only movements I have done this week have been strict/ kipping ring dips + strict/ kipping ring pullups + strict muscle ups + strict pullups + some barbell work + trigger point on my chest (main focal point).  Results=  I FEEL STRONGER THEN EVER!  The ONE MAIN GOAL for me is to achieve Optimal Health/ Performance.   When I’m 60, I seriously doubt I will be able to Power Clean 245#’s…possible, but doubtful.  And that’s OK with me.  I DO WANT to be able to do pushups, ring dips, air squats, run, etc…. when I’m 60!  And I want to be able to do them like I was 33!

The  UndergroundGroundShack’s training will incorporate the following:  GymansticWod, Crossfit, and CrossfitFootball.  In no particular order. The men and women who have developed the before mentioned links know what the hell they are talking about.  They have taken all the guess work out of it for you and I… Now as for programming my workouts, only I know my strengths and weakness.  I can’t rely on blindly following any site if I have certain goals I want to achieve.  So as I post my workouts you will see how I modify any of the workouts that the following sites post, I recommend you do the same if you want to achieve Optimal Health/ Performance.  I didn’t even mention Jim Wendler 5-3-1, or my main man Big Z, who I like to “borrow” from (Underground Strength Manual).

On occasion I may post an actual workout that I do, or if you have any questions about training… drop me a comment and I will share my insights.  Word and Happy Training.

Keri Smith – Life is a constantly morphing thing

Life is a constantly morphing thing. Just when you think you know where it’s all headed you wake up the next morning to a completely different view. The landscape has changed along with the seasons, but the trees are the same trees, only your view has changed. So you try to cling to the old things that used to comfort you, clinging to the familiar, but they provide little or no solace. The fears do not subside. At this point we have no choice but to surrender to the unknown.

that is where the real beauty lies.

It is not in the knowing, the familiar, the expected. But in the embracing of the unknown. a willingness to walk down a new path and to trust that everything is as it should be. perfect. as it is.

Schopenhauer said,”When you look back on your life, it looks as though it were a plot, but when you are into it, it’s a mess: just one surprise after another. Then, later, you see it was perfect.”

Sometimes there are little glimpses of the perfection, amidst the mess. It is at those times we feel blessed beyond measure.

I will leave you with this…if you are not having fun, then don’t do it.

Tim Ferriss

24 Jan


…just received these 2 books in the mail.  If you are unfamiliar with Tim Ferriss  check out his blog, very influential person in my life.




Max Height Box Jump
(CFFB wod on Saturday)

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

then the 2nd part of the CFFB…

Complete 7 rounds:
Handstand Holds for max time
10 Supine Ring Pull Ups

Swaggin Univ.

21 Jan


Some folks look at me and see a certain swagger, which in Texas is called “walking.”
George W. Bush


CF Football Total

(taken from crossfitfootball.com)

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total


Big John

18 Aug

Keep in mind that this is a 300# + individual doing a handstand, IMPRESSIVE!

John Welbourn is the founder of Crossfit Football as well as the owner of Crossfit Balboa.  A lot of links I post on here, I take directly from his sites.  Just like Raphael Ruiz, this man knows his shit!  John not only knows what he is talking about, he lives it!  Plus he surrounds himself with the best of the best.  Whether it’s doctors, trainers, scholars, athletes… John has many resources, and he is always looking to improve the Systems that he implements.  It was truly a pleasure to meet John and the crew last weekend.  Peace

For you cats wanting some workouts, try this one out until I get the OPERA back at full speed…..


2 Muscle Ups


6 Power Cleans @ 155#

8 2Pood Swings


17 Aug


Raphael Ruiz, CSCS

Raphael Ruiz was raised in Texas where his family still resides.  He played football and ran track in H.S. and at Sam Houston State University.  It was there where he began his career with the initial development of the concepts and forward thinking principles for a comprehensive and multidisciplinary approach to Strength & Conditioning (S&C); this program was titled Fitnecessity SP.  That was the precursor to the One Four Four One Training Systems.  Raphael relocated to Tampa in 1998 and began work as a Sports Performance Specialist at Harbor Island Athletic Club.  It was during this time that he branched out and worked with the S&C staffs of the Tampa Bay Buccaneers and the Tampa Bay Devil Rays Minor League Program as well as the Director of Sports Performance at the Clearwater Tennis Academy.  Shortly thereafter, Raphael became the Director of S&C for the University of Tampa.  During that time, he also was as the Director of Sports Performance for the MLS Tampa Bay Mutiny.  In January 2005, the Sports Performance Clinic that Raphael developed was added as a division of the Musculoskeletal Institute [Established by Florida Orthopedic Institute].  In 2009 Raphael partnered with John Welbourn to create Crossfit Football.  He finished out his career at the University of Tampa in December 2009 and merged One Four Four One S&C with Khanomtom-Tampa Muay Thai.  With that move,  1441 S&C went full speed with its Tactical, Fire & Rescue S&C Program.  Raphael is driven to develop training systems that are centered on the practical application of highly effective, scientifically based, orthopaedically backed and performance driven.

Plain and simple, Raphael knows his stuff…. I won’t even get into all the Professional athletes he has trained that sought him out because of his training methods when he was still only in his mid 20’s!  Take the time to click on the link below his picture, and check out his website.  Also check out the dynamic warm-ups and stretches he has in a pdf, I’m still sore from these and it’s already been 2 days since Raphael and the CFFB crew was here!  Stay tuned, I will have a few more links in the next couple of days for you.  Peace.


16 Aug

This past weekend I attended the Crossfit Football Certification at Crossfit Central… one word for you, OUTSTANDING.  John Welbourn, Raphael Ruiz and the rest of the crew know their shit!  Even if you don’t follow the CFFB site, I highly recommend still attending one of their certs… Especially if you are training athletes from ANY sport, the knowledge you will learn will make you that much better of a trainer.  Things will look a little different on here when it comes to strength workouts as well as the way I program the daily workouts.  The strength portion will be exactly what you see on the CFFB site, reason being the science and years of perfecting that particular portion of the program shouldn’t be deviated.. so I will follow it to a “T’!  As for the daily workouts, I will still create my own, but adding what I learned this past weekend…. So for the remainder of the week do as much trigger point, stretching, active recovery, reading… anything that helps you improve your overall well-being!  i will start posting workouts later in the week (probably Wednesday), until then I will be posting some sites I highly recommend any athlete, coach, trainer, weekend warrior should follow.  Peace.