Frequently Asked Questions

How do I follow CrossFit Football's programming?

Start on the right. You will see a prescription for a strength training program. Perform the workout on the right. When you are finished take a 5-15 minute break and perform the WOD listed in the middle of the page. 

Are there two parts to each workout?

Yes. You have to look both places to put the workout together. If either part says rest it means that you don't do that aspect of the workout. If both a workout and WOD are listed do both on the same day. We are training for strength, speed and power. We must train all areas.

Why are there two parts to the workout?

Because we are trying to get as strong as possible. We are trying to get as fast as possible and we are trying to create work capacity at its highest level. This is done by combining strength training with the fundamentals of CrossFit.

At what age should I start CrossFit Football? Or what age should I start training my athletes using CrossFit Football?

Please read this write up on training younger athletes on TalkToMeJohnnie.com. 

When it says "Press" what does that mean?

A Press happens when a lifter is standing up right and he presses the weight overhead to lockout using his shoulders and arms. The legs must be locked and no hip movement is allowed. If a bench press is asked for it would say "bench", if a leg press was asked for...wait, it would never be asked for.

When the workout calls for "anyway overhead", what does that mean?

It means you can put the weight anyway possible over your head. You can take it from the ground to overhead with a snatch, power snatch, clean and jerk, power clean and press, push press or split jerk. You can take it from a rack and go shoulder to overhead or take it from the rack on your back and perform a rack jerk. When it says "anyway overhead", it means just that, anyway overhead. 

When the program calls for "5x5" what does this mean?

When you see "5x5" this means to do 5 sets of 5 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.

What does it mean when the program calls for "5, 5, 5, 5, 5"?

That means you do 5 repetitions of each movement, adding weight to every set till you get to a maximal set of 5 repetitions. Yes, you add weight to every set in the hopes of reaching maximal effort.

When it says 3x5, it means sets x repetitions.

Why is there two programs? In-Season and Off-Season?

CrossFit Football is a strength and conditioning program designed for power athletes. These athletes use the CrossFit Football program to compete in their given sport. Since contact sports are not played year around, we have designed an In-Season program for athletes that are in practicing and competing in their sports. The Off-Season programming is for those athletes that are in their off-season and not in the midst of competing their sports.

When does the In-Season program start and finish?

The In-Season workout will start the 3rd week of July or when most teams go to football training camp and will finish the last week of November. This will coincide with the football season.

Will there still be Off-Season workouts during football season?

Yes. The Off-Season program will continue during the football season for those athletes that are using the program to train for other sports who are not in-season or who do not have a season to compete in.

Where do I find answers to my questions about the CrossFit Football Trainer Seminar?

Look to the right of this page and click on the tab that says Events, that will give you information on the CF Football Trainer Seminar.

Do I need to have attended a CrossFit Level 1 Certification to attend a CrossFit Football Certification?

No. Anyone can attend a CrossFit Football Certification.

I am interested in working with CrossFit Football? How did I get involved?

Please read this write up on working with CrossFit Football.

What if I am not competing in a sport and want to use the CF Football program?

We have many people that use and enjoy the CF Football programming, even though they are not competing in a sport. We recommend that you use the Off-Season programming in your training. The In-Season programming takes into account the athlete will be practicing and competing in sporting contests. With these factors in mind the In-Season programming will have reduced volume.

Where do I find explanations of the CF Football Exercises, like Gassers and Rack Jerks?

Look to the right of this page and you will see a tab that says Exercises. Click on it and it will give descriptions of all the exercises and terms used by CF Football.

What is the official CrossFit Football warm up?

The CrossFit Football Warm Up consists of something Kelly Starrett made up. You can find it in the "New To CF Football?" section under the tab "CF Football Warm Up."

How long should I rest between sets on the Strength WOD?

Unless the rest time is listed and sometimes it is, we ask our athletes to rest between 3 and 5 minutes between sets.

What does Amateur, Collegiate and Professional mean?

Amateur refers to an athlete that just started training, regardless of age. A player is considered at Amateur level from Day 1 through 1 year of consistent training.

Collegiate level applies to an athlete that has been training from 1+ years to 3 years. This is usually a football player that is been training consistently for a few years and is either towards the end of high school or the beginning of college.

Professional level applies to athletes that have been training for many years and are so advanced that linear improvement of strength no longer works. These players have been training for a number of years and gains have slowed. As a result a more complex program is needed to make strength and performance gains.

How will I know when I should move from Amateur to Collegiate and Collegiate to Profesional?

You will know as an athlete. Progress will slow with strength training and a new progression will be needed to continue improvement. Your strength and conditioning will have advanced, your experience will have progressed, and you will be skilled at Olympic Weightlifting, the barbell lifts and the principles of CrossFit.

What is the Strength WOD?

Strength WOD is the Strength Workout of the Day. The Strength WOD is the strength training aspect of the CrossFit Football programming.

What is the Daily WOD?

Daily WOD is the Workout of the Day. The WOD is the metabolic conditioning component of the CrossFit Football programming.

Where do I find the WOD?

Go to www.crossfitfootball.com. The Strength WOD is listed on the right under the calendar bar. The WOD is listed in the middle under the heading of Daily WOD.

What kind of KB Swing is the Standard for CrossFit Football?

The Russian Swing is the standard for CrossFit Football. The American Swing is used in CrossFit for clear judging purposes. We use the swing as a tool to generate violent hip extension and gas our athletes. The Russian swing accomplishes this for us. 

What is a Pood?

Russian measurement used for kettlebells; 1 pood = 36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs

Can I submit pictures and videos to CrossFitFootball.com?

Yes! We enjoy receiving pictures and videos.

How do I submit pictures to be posted on the CrossFit Football.com?

Email pictures and videos to info@crossfitfootball.com

Can I submit testimonials to CrossFit Football.com?

Yes! Please send us testimonials or progress with CrossFit Football. We enjoy the feedback.

How does CrossFit Football.com differ from CrossFit.com?

"For football, we know the demands; football is a game of inches and seconds. We know that timeframe and scale, and we know when, where, and how game day is played. Knowing this, we can precisely prepare for the demands of the sport. What we cannot control is the player's talent: his instincts, and his ability to react to stress, pressure, and the opponent. We know what weapons we need in our arsenal and we will know when and how to use them. Optimum training results in optimum performance, and the optimally prepared athlete is in the position to make the best use of his talent, and thus to fulfill his potential as a player." John Welbourn

"Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, You just don't know." Coach Greg Glassman

What about abs?

"People ask me, 'what do I do for abs?' I tell them, stabilize the mid-line like a motherf*@!er, that's what you do" - Coach Glassman

Abs work to stabilize and support the body with all movements: squats, deadlifts, snatches, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body, and will result in greater abdominal stability than the isolation of crunches. CrossFit Football relies primarily on the abdominal work inherent in excercise which demand high levels of midline stabilization. Try to overhead squat or make a tackle without stablizing your midline and you won't last very long.

Where does Rugby and other contact sports fit into CrossFit Football?

Rugby and other contact sports fit well with CrossFit Football. Our training builds a larger, stronger, faster athlete that will be able to endure the rigors of any contact sport. This applies well to sports like Rugby where toughness and the ability to endure are pivotal.

What is the CF Football Diet?

The CF Football Diet originated from many nutrition discussions between Robb Wolf and John Welbourn. What was created was a diet that an athlete could use to stay strong, maintain size and make performance gains. To find more on the CF Football diet and nutrition click on the tab at the top of the main page labeled "Nutrition."

What about the Season and Offseason?

Since CF Football was created to train football players, at some point the offseason ends and players are required to begin practicing and competing in the game we have trained so hard for. With that in mind the program features a Season Strength WOD and Daily WOD for those competing and playing Football, Rugby and other contact sports. The Offseason schedule is for those that are in their offseason or do not have a season to compete in. If you are not a football player and just enjoy the CF Football programming continue following the Offseason Strength and Daily WOD.

What does SWOD mean?

Strength Workout Of the Day.

What does DWOD mean?

Daily Workout Of the Day. Pretty funny huh?