Ahead of the Curve | It’s A Long Road
Hello John ~ I'm currently doing the words on the Train Heroic site and also getting a few different sessions from you via email a little confused as to which sessions to use. I am a 60 year old ice hockey player in my offseason and experienced with CrossFit, Starting Strength and Wendler 5-3-1 training. […]

Hello John ~ I'm currently doing the words on the Train Heroic site and also getting a few different sessions from you via email a little confused as to which sessions to use. I am a 60 year old ice hockey player in my offseason and experienced with CrossFit, Starting Strength and Wendler 5-3-1 training. I adapt my training to my level because of the many kilometers on the old joints of the body. I really appreciate Johnnie WOD. I just want to clarify which sessions I should be training with.

Richard B.

PS Your training is excellent !!


One of the many things we do at Power Athlete is to offer online training programs for coaches and athletes. These programs include Field Strong, Jacked Street, Grindstone, Bedrock, HAMR, ARMR, and Third Monkey. On the Johnnie Brands side, I have Johnnie WOD and Johnnie BOD. While the Johnnie brands have all the intelligence and precision of a Power Athlete program, they are full of humor and more innuendo than you can shake a stick.

Each program matches a specific demographic that I have identified since first launching an online training program in 2009 with CrossFit Football.

In these days when our reality is to take shelter at home and quarantine, many of our athletes lack access to gyms, weights, bars, bumpers, dumbbells and weight training equipment. And because I'm proud to be ahead of the curve, I've made the decision to offer a free training program called Third Monkey that can be run with around $ 50 worth of equipment that can be purchased in no. any Home Depot or whatever you might have. laying around the farm or ranch. This includes buckets, cinder blocks, concrete bags, bands, straps, and other odds and ends.

The reason I was able to be so agile when launching Third monkey it is because it has already been developed. In recent years, we have been hired by the US Army 18 Airborne Corp and the Texas National Guard to provide training programs for their soldiers. One of the programs we were asked to design was an austere program. The program had to be equipment independent and could be done with what was available - water cans, ammunition cans, gas cans, breeze blocks and whatever was available in the soldier's load such as a plate rack and a backpack.

Even though the Third Monkey program has been created, implemented and tested over the last few years, I have not seen the need to sell it in the commercial market because of the HAMR and ARMR programs. The HAMR program stands for Athletes' Holistic Movement Preparation Program and is Power Athlete's comprehensive training program for fighters today. ARMR is the strength and conditioning program that we designed for the US military so that soldiers can destroy the new army ACFT. Enter 2020 and the COVID-19 virus, the results of closing gyms and shelters in place and the market were very different.

Knowing that our current athletes on one of our programs like Field Strong, Jacked Street, Grindstone or in your case Johnnie WOD may not have access to a gym, I started Third Monkey and the have added to all of Power Athlete's current workout schedules without charging as a viable option in case you don't have a garage gym or access to weights.

If you have a gym in your garage and weights at home, continue as usual. If you go to a commercial gym or local box and are now in quarantine, click on Home Depot, purchase the necessary equipment, and follow the Third Money schedule which is loaded on your Train Heroic schedule. No need to subscribe to a new program, just continue with your current training program.

If you would like to sign up for Third Monkey, can you visit the link below and sign up for the free scheduled training via email daily.

Third monkey

If you want to integrate Train Heroic into Third Monkey, you can find it in the Heroic Train Market.



click here to discover more

Don’t Be Afraid tera Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during chic, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the chic will get frustrated with you for taking up too much time… they probably have the same juste question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, soulevé de terre, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new défis. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.

It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these critères, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

You Won’t PR Every Day. Don’t mistake intensity for work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned séance just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.

Introduce yourself to others in the chic. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the class and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.

Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.

Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube films is not lateral to that.

Firebreather. Beast. Rock star. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock vedette. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.

Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.

So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.

“Each culture, expert and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a constituer professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.


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