John: http://www.openwall.com/john
Word lists: ftp://ftp.ox.ac.uk/pub/wordlists

An easy way to create secure passwords, is to think of a phrase, title or quote that you like:
“Welcome To The Machine” : Pink Floyd
becomes WttM:PF
which is a fair password. Add some numbers to stiffen it up a little:
Wt1M:PF should give John a serious headache!