Author Archives: Luke Summers

About Luke Summers

Luke has been training athletes in CrossFit, Weightlifting, and Olympic Lifting since 2007. He spent 6 years pushing pencils in “Corporate America,” spending 3 of those years moonlighting as a Strength & Conditioning Coach before and after work. Luke was an athlete his whole life and played multiple sports, but his primary focus was football. He played up through college until a neck injury forced him to hang it up. He travels with the CrossFit Football staff and has coaches a variety of athletes from amateur to professional levels in football, baseball, and track.

PA Radio – Episode 237: Brett Bartholomew

Brett Bartholomew brings some pretty amazing insight to the show today, citing sociological studies and history as the foundation for his coaching approach.

Power Athlete Radio – Episode 237

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2016 Superhero Smackdown – Toretto Takes Down Hobbs

Ladies and gentleman, the final results are in. Dominic Toretto walks away from the 2016 Superhero Smackdown as Power Athlete’s Fittest Superhero! For some, it was no surprise how this last […]

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2016 Superhero Smackdown – Round 3 Results

AND THEN THERE WERE TWO! The results of Round 3 of the 2016 Superhero Smackdown leave us with only two competitors going into the final round. One of these […]

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2016 Superhero Smackdown – Round 2 Results

ELECTRIFYING. It’s the one and only word I have for Power Athlete Nation that can describe Round 2 of the 2016 Superhero Smackdown! The 8 competitors that advanced […]

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2016 Superhero Smackdown – Round 1 Results

The 2016 Superhero Smackdown is under way! I’m your Smackdown analyst, Luke Summers, and I’m here to give you a rundown of the absolute SAVAGERY that […]

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2016 Superhero Smackdown

Ladies and gentleman I’m excited to present to you the 2016 Superhero Smackdown. Inspired by the CrossFit Games, this relentless test of superhero stamina will put […]

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6 Murph Day Tips to Empower Your Performance

All across the United States gym goers will spend their Memorial Day completing a workout many would call insane. The CrossFit “Hero WOD” known as “Murph” […]

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Superman Jacked: Henry Cavill’s Superman Workout

As the credits of Batman vs. Superman started rolling, I immediately took to the Google (once I picked my jaw up off the ground, that is). […]

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2016 CrossFit Open Warm ups

Power Athlete Nation, it is that time of year again! THE OPEN IS UPON US Last year @mcquilkin’s CrossFit Open Warm Ups garnered 1,000’s of hits […]

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You Need to Try This CAT Shit!

Spoiler alert!  We are not advocating the performance benefits of consuming cat poo. For those I have misled, I’m sorry, but I promise you, this info […]

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Why Your New Years Resolution Will Fail

I’ve been know to rant about the “resi”, a.k.a. “resolutionist”. These are the people that flood your gym and drive the seasonality of the fitness industry. […]

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4 Telltale Traits of Mediocrity

I despise mediocrity. I’m never pleased at a job well done. I don’t endlessly bask in my accomplishments. There’s always more to do. Almost to the […]

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VIDEO: Getting Un-Jammed in South Korea

Any hard charging athlete or anyone dedicated to their training who travels for a living knows the struggle. The struggle of fitting into economy seating. Picture […]

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VIDEO: The Wall Drill

The Wall Drill. A simple and effective drill to incorporate into your training as a skill/drill, warm up, or part of conditioning. The caveat is this: you or your […]

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VIDEO: John’s inspiration behind “8 Mile” on TTMJ

Whether you’re a 10 year NFL veteran, collegiate athlete, desk jockey, or hard hat warrior, we are all faced with moments in our life that define […]

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VIDEO: Travel with the Power Athlete Seminar Team

This is an OLD video from June 2013 that we posted in our forums way back in the day. We thought it’d be a blast to […]

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VIDEO: A Day with the Bamboo Bar

John leads from the front when it comes to training bench press at the Power Athlete HQ gym. Many in the functional fitness crowd have been […]

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VIDEO: Cali & Warming up – It’s not just getting sweaty

Power Athlete coach Cali Hinzman (@cali) closes the first warm up of a long weekend in Denver Colorado with an enlightening thought for the strength coaches […]

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No Time? But Do You Have Time to GFY?

“No such thing as spare time. No such thing as free time No such thing as down time. All you got is life time. Go.” -Henry […]

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24 MAR 2015: Changes to PAHQ Memberships

As some of you have already experienced, after signing up for TrainHeroic you need to “true up” your old account as membership options are changing on PowerAthleteHQ.com. Here is […]

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19 MAR 2015: An Update from Train Heroic

Ben Crookston, CEO & Founder of Train Heroic wrote up a quick note to all of our users on what Train Heroic has, and will have to offer. […]

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11 MAR 2015: PRODUCT UPDATES

There have been some products thrown around in previous updates that have stirred up conversation. We’re excited to give you a sneak peak at what @John […]

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10 MAR 2015: Video Update

So here’s a video going into a little more detail on the pricing and membership changes associated with the Train Heroic migration: Do you have a […]

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09 MAR 2015: Update

Power Athlete Nation! We have some exciting news about your Power Athlete membership. In the coming weeks, we will begin migrating all of our daily training […]

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Bulking Tips for a “Healthy” Thanksgiving

Here’s a scenario; you’re a hard charging bulking machine who’s following the Bulking Protocol to a “T”. You’ve been steadily gaining 1 or 2 lbs each week, and […]

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John Welbourn on Mark Bell’s PowerCast

@John flew up to Sacramento California this past weekend to meet with good friend Mark Bell. Listen to Episode 60 of Mark Bell’s POWERCAST as the two […]

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BrainWOD – 8 Daily “BWODS” to Improve Brain Function and Performance

I’ve been training daily on Lumosity for the past several weeks in attempt to improve memory, acuity, and other cognitive function.  It’s actually pretty fun but […]

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Power Athlete Team Series *UPDATE*

Power Athletes!  We are excited to announce a format change to the Team Series competitions, The Battle and The War!  The event will now be a […]

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How Strong is The Rock? Train like Hercules!

I’m a huge Dwayne “The Rock” Johnson fan.  Those who have spent any extended periods of time with me should know that since it’s what makes […]

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What Would a Physio Do?

The Power Athlete crew sits down with our friend Antony Lo, the Physio Detective, for a candid Q & A.  Antony came and visited with us after the […]

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Power Athlete Radio – Episode 65 with Kelly Starrett

In light of the busy weekend and travel schedule of the crew for the 2014 CrossFit Games, we are going to repost a classic episode of […]

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Is Life Getting in the Way? Here’s how to Minimize Detraining

Let’s face it.  Sometimes life gets in the way of training.  You find yourself committed to long hours, late nights, and poor recovery practices outside of […]

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Power Athlete Radio – Episode 53

This week on the Power Athlete Podcast we keep it short and sweet but make sure to cover vital topics like how the Big Monkey Crew […]

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Power Athlete Radio – Episode 52

Power Athlete Nation, it’s time to kick the tires and light the firing, of your muscle fibers. We have the Grandaddy of the Barbell Mark Rippetoe […]

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Power Athlete Radio – Episode 51

Watch out Power Athlete Nation, this week we got Master Splinter himself to stop by, the Lean Mean Filipino Dream, Raphael Ruiz. We covered some controversial […]

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Power Athlete Radio – Episode 50

Ladies and Gentlemen step right up as the PAHQ Staff goes toe to toe with some of the guys from Barbell Shrugged. Not only is this […]

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Power Athlete Radio – Episode 49

Power Athlete Nation, you are in for a special treat this week. The Physio Detective himself, Antony Lo, joins the team to discuss his unique approach […]

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Power Athlete Radio – Episode 48

The Power Athlete staff talks with special guest Uncle Dave. He contributes by sharing some of the programming John has given him to maintain his elite […]

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Power Athlete Radio – Episode 47

The Power Athlete Crew comes out firing with special guest law enforcement officer Freddy Camacho. Today’s podcast covers everything from transsexuals competing in the open, Camacho’s […]

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Power Athlete Radio – Episode 46

The Power Athlete Radio crew has a doozie today. Listen in to hear about Tex’s crazy story in Tampa, curtailing training volume for masters athletes, as […]

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Power Athlete Radio – Episode 45

We dive into all sorts of discussion today!  John goes deep into the history behind Power Athlete, the future of CrossFit Football,  we have a discussion […]

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Power Athlete Radio – Episode 44

John Welbourn is in the house for Episode 44 of Power Athlete Radio! John and the rest of the Power Athlete Radio crew talk about modifying […]

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Power Athlete Radio – Episode 43

Denny, Steve, Luke, Cali and Tex welcome special guest and Power Athlete HQ staff member Chelsey Haardt to the show! Find out what goes through the […]

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Power Athlete Radio – Episode 42

Denny, Steve, Cali and Luke recap recent travels to Colombia, the Super Bowl, discuss how to “coax” one’s wife into following CrossFit Football, as well as […]

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Power Athlete Radio – Episode 41

The team goes a littler longer than average for this iteration of Power Athlete Radio.  You are going to hear a bit more about the build […]

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Recipe: Carnivore Burgers

Prep Time: 5 – 10 minutes* Cook Time: 15 – 30 minutes* Serves: 1 – 4 Power Athletes Carnivore burgers are a great way to add some variety […]

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Power Athlete Radio – Episode 40

The Power Athlete Radio crew gets deep into how they would recommend followers of their program start adjusting their training (if they haven’t already) for the […]

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Power Athlete Radio – Episode 39

John Welbourn, Cali, Denny and Steve roll out the 39th episode of Power Athlete Radio with discussion on the origins of Well Food Co., John’s NFL […]

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John Welbourn on the Underground Strength Coach STRONGcast

John Welbourn chats with long time Power Athlete friend Zach Even-Esh of Underground Strength. They get into all sorts of great dialogue on CrossFit Football, the […]

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Power Athlete Radio – Episode 38

The crew FINALLY gets together to record the first show of 2014!  John, Cali, Tex, Luke, Denny, and Steve are all online and chatting about trying […]

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Power Athlete Radio – Episode 37

It’s the holidays and family and friends tend to pull you in every direction.  Everyone is susceptible to it, even the Power Athlete Radio crew!  In […]

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Coach’s Round Table – Implementing CFFB In a Class Setting

Luke and Cali test run a new type of interaction with Power Athlete Nation – The Coach’s Round Table. Power Athlete coaches Carl Case and Chad […]

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Power Athlete Radio – Episode 36

Denny wrangles Cali, Tex, Luke and John Welbourn for Episode 36 of Power Athlete Radio.  The crew discusses benefits of training upper body for Soccer, Tuchscherer’s […]

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CrossFit Football vs. Power Athlete

Here you are diving into another one of our blog posts at PowerAthleteHQ.com. What we have come to realize is, a lot of our followers landed […]

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Power Athlete Radio – Episode 35

Professor Booty, aka Steve Platek, and John Welbourn are sidelined last minute for this episdoe as Denny, Cali and Luke decide to move on without them. […]

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Power Athlete Radio – Episode 34

Denny, Steve, Cali and Tex welcome Power Athlete Nation back to Power Athlete Radio after a short holiday hiatus.  The crew and special guest Will Jones […]

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Athlete Profile – Harry Pettit

Harry Pettit POWER ATHLETE S&C Coach: Stephen Orr Gym: CrossFit Queenstown Sport: Freestyle Skiing Team: New Zealand Olympic Team Level: Professional Profile Athlete Background Athlete Age: […]

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POWER ATHLETE RADIO – EPISODE 33

It’s been a few days since our last episode, so John, Cali, Steve, Denny and Luke catch up today. Listen to John’s thoughts on developing 9 […]

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POWER ATHLETE RADIO – EPISODE 32

Rob Windsor and Hannah Jenner are two world class athletes who recently found CrossFit as a training system in England.  They train at CrossFit Solent in […]

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POWER ATHLETE RADIO – EPISODE 31

Dr. Tom Incledon joins John Welbourn, Denny, Steve and Luke for Episode 31 of Power Athlete Radio.  Dr. Tom is the smartest, baddest, and strongest mother […]

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POWER ATHLETE RADIO – EPISODE 30

TGIF! Power Athlete Radio Episode 30 is on the web people! Download it! Listen to it! Do it! Denny, Steve and Luke catch up with Power […]

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POWER ATHLETE RADIO – EPISODE 29

Kelly Starrett and John Welbourn smash Denny’s show outline to bits, and go full throttle on performance based movement.  Where has Kelly been, who has he […]

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POWER ATHLETE RADIO – EPISODE 28

We are extremely excited to have Jesse Burdick join the show and talk technology, parenting, and weight lifting!  This conversation takes turns up, down, left and […]

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POWER ATHLETE RADIO – EPISODE 27

FULL HOUSE!  You have Cali, Luke, Tex, Ben, and Denny for today’s show. It’s recruiting season for Wade’s Army, we have a question on skinning CFFB […]

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POWER ATHLETE RADIO – EPISODE 26

Special Guest John Meadows, the brains, looks, and brawn behind The Mountain Dog Diet, joins the Power Athlete Staff to talk shop on nutrition as it […]

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POWER ATHLETE RADIO – EPISODE 25

Steve, Denny and Luke celebrate their skype friendship as they roll out Episode 25 of Power Athlete Radio.  Sit back and enjoy as the guys talk […]

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POWER ATHLETE RADIO – EPISODE 24

John Welbourn runs the show today as he talks about his take on “fitness competitions” put on by CrossFit affiliates, his recent experience training / rehabbing […]

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POWER ATHLETE RADIO – EPISODE 23

Cali tells the boys how it is today as she joins Luke, Denny, and Steve for a discussion on Pull Ups, CrossFit Competitions, and what it […]

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POWER ATHLETE RADIO – EPISODE 22

Luke, Denny, and Steve break down international certs, world domination, and help a misguided soul. Its people helping people on this episode of Power Athlete Radio. […]

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Overcooked

Tension is an interesting thing.  Until recently, I had always relied on feeling it to make sure that my shoulders were in a neutral position.  This […]

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POWER ATHLETE RADIO – EPISODE 21

Luke is on the road as he Denny, Steve and special guest Caleb Williams talk about how to approach a weight lifting competition, how to be […]

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POWER ATHLETE RADIO – EPISODE 20

Cali graces Booty, Denny and Luke with her presence and weighs in with her thoughts on the CrossFit Games, and updates Power Athlete Nation on the […]

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POWER ATHLETE RADIO – EPISODE 19

After a two week hiatus the boys are back and spend a good amount of time talking about what went down at the CrossFit Games.  Denny, […]

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A BEGINNER’S GUIDE TO CROSSFIT FOOTBALL

Power Athlete Nation!  Interested in beginning to follow the programming on www.CrossFitFootball.com?  Are you following the program and want to make sure you are correctly executing? […]

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POWER ATHLETE RADIO – EPISODE 18

Two in a row! When it rains, it pours. John Welbourn steals the show today as Denny, Steve and Luke join in talking about child development, digestion, and their training. TGIF people! Enjoy the show!

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POWER ATHLETE RADIO – EPISODE 17

It’s Thursday and PAHQ has been chugging away at putting up some fresh posts for Power Athlete Nation.  Denny and Luke talk about America, The 4th […]

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Movement Demo: Jimmy Buffets

In part 3 of the Power Athlete Warm Up Series, we showcase the first progression of our Jimmy Buffets.  Click on the demo above featuring the […]

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POWER ATHLETE RADIO – EPISODE 16

What is a Bobby Goodfellow?  Or more importantly, who is he?  The short and boring: he’s one of Cali’s old training partners. Bing bang boom.  But […]

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Movement Demo: Seesaw Walk to Burpee

For the second installment of the Power Athlete Warm Up Series, we introduce two movements: the Seesaw Walk to Burpee. The movement demo includes Progression 1 […]

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POWER ATHLETE RADIO – EPISODE 15

Ladies and gentleman we bring to you a LIVE*ish* podcast (uncut and on site, but not actually live) from this last weekend’s CrossFit Football Trainer’s Seminar […]

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The Rock’s Meal Plan

I’m a huge fan of Dwayne “The Rock” Johnson.  Everyone, and I mean EVERYONE at Power Athlete HQ loves The Rock (especially Cali). You have to […]

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POWER ATHLETE RADIO – EPISODE 14

Episode 14 is in the books and our Radio Cover get’s a face lift! Denny, Luke and Cali talk posture, position, dead bugs, WSB, and chicken […]

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MOVEMENT DEMO: DEAD BUG

As promised in the Warm Up, Warm Up? post, we deliver to Power Athlete Nation the first of a 4 part warm up series.  This movement demo […]

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On the Prowl…. er

We love the prowler. We love everything about what it does for training your body, your mind, and your spirit. In fact, every member of Power […]

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POWER ATHLETE RADIO – EPISODE 13

We made it to 13 and we have a wild ride for you today! Professor Booty takes the day off as Denny and Luke chat with […]

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POWER ATHLETE RADIO – EPISODE 12

12 episodes old! Denny, Luke and Steve are so close to the teenage episodes. The guys chat about Barbell Step Ups, the Chicago Blackhawks, resetting and […]

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MOVEMENT DEMO: BARBELL STEP UP

John walks Luke through what the Power Athlete team expects out of their athletes when they perform Weighted Barbell Step Ups with their training system. The […]

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POWER ATHLETE RADIO – EPISODE 11

John Welbourn talks CFFB488 and what it takes to be great.  We are just pre-teens at Power Athlete Radio as Steve and Denny MC episode 11 […]

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BOX JUMPS AND VERTICAL JUMPS

For those of you who don’t know, Ben, Cali, Tex and I are contracted by CrossFit Football to teach the CrossFit Football Trainer’s seminar around the […]

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POWER ATHLETE RADIO – EPISODE 10

Okay Power Athlete Nation – It’s time to set aside a half hour of your Friday listening to Luke, Cali, Platek and Denny talk about CFFB […]

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JOHN WELBOURN ON COACH XO PODCAST

John talks about CrossFit, CrossFit Football, and his career on the Coach XO Podcast. Check it out! http://coachxo.com/john-welbourn-crossfit-football/

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POWER ATHLETE RADIO – EPISODE 9

John Welbourn jumps on the podcast to broadcast what we at Power Athlete HQ call the “Welbourn Knowledge Share.”  You can actually hear Steve’s and Denny’s […]

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POWER ATHLETE RADIO – EPISODE 8

Ben jumps in and runs point (with a Cali cameo) as Denny and Platek MC the 8th episode of Power Athlete Radio Lots of good stuff […]

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POWER ATHLETE RADIO – EPISODE 7

PAHQ Director of Fun Freddy Camacho jumps on Power Athlete Radio to chat and talk about his run at the CrossFit Games, how he uses CFFB […]

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MOVEMENT DEMO: BALLISTIC PULL UP

John walks PAHQ Athlete Dave V. through a “Ballistic Pull Up” that is programmed in today’s DWOD: Amateur Complete 5 rounds: 3 Bench Presses (add 2.5 […]

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POWER ATHLETE RADIO – EPISODE 6

There’s nothing like two love birds making it Facebook Official… EXCEPT for making a Podcast iTunes Official!  That’s right Power Athlete Nation, we are now an […]

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Assembling a Team

Luke and Cali rap over a plate o’ meat about assembling a team for the Power Athlete Team Series. Any questions?  Leave them in the comments!

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POWER ATHLETE RADIO – EPISODE 5

A week late and a dollar short.  The PARadio production team takes the blame on this one.  Steve and Denny court special guests ABell from the […]

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POWER ATHLETE TEAM SERIES SCORING

Luke and Cali rant on about how scoring is going to look for the upcoming Power Athlete Team Series.  Each team’s overall score will be their […]

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ABell’s 390 C&J and 286 PS

Long time Power Athlete ABell shares a bit about his recent weightlifting meet, and the videos he posted on CFFB.  Check out his lifts above, pretty […]

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Power Athlete Team Series Update

We have 4 GoPro Hero3 cameras, our Emotional Game site is being designed as we speak, we are finalizing our Breeze Scoring system, and all of […]

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POWER ATHLETE RADIO – EPISODE 4

Power Athlete coach Ben Oliver joins the crew to discuss what he’s training for, as well as give some tips on resuming training after recovering from […]

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03.22.13 – CFFB Movement Demo

Today’s SWOD and DWOD on CrossFit Football call for something called a “touch and go power clean from a hang.”  We are expecting that folks might be […]

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CFFB Total Video Submissions

Thanks to those of you in CFFB Nation who submitted your videos for public review!

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Power Athlete Radio – Episode 3

It’s CrossFit Games season and the Power Athlete Team Series is in full force, Denny, Steve and Luke talk about: CrossFit Open 13.1 Dynamic Movement Prep […]

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Childs Pose Complex 1

The CFFB seminar is packed full of lecture, lifting and practical demos.  Cali & Ben walk through and demo the first progression of our Child’s Pose […]

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Power Athlete Radio – Episode 1

Steve Platek, Denny Krerowicz, and Power Athlete’s Luke Summers kick off the inaugural radio show with discussing “what are you training for?”  Other topics discussed: The Power Athlete Team […]

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More on the Power Athlete Team Series

Cali gives some insight on some of the questions we’re getting across the inter-web: What are the required team configurations? Do my team mates have to […]

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POWER ATHLETE IS HERE

Power Athlete HQ is here.  Consider this “Phase 1” of many as we build out the rest of this site.  On the horizon are plenty of […]

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