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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 Power Athlete Team Series.

Show Timeline

  • 0:00 Intro and opening
  • 3:13 Cali - Hows the Team Series going?
  • 12:31 Upcoming Team Series - Lynnwood WA and NorCal
  • 19:41 Cali's CF Games Experience
  • 26:44 Cali's New Shirt Idea
  • 28:20 Jake asks about the Zig Zag event at the Games
  • 45:28 Cali's change since joining the Power Athlete team
  • 47:16 Why loose weight vs. get stronger?
  • 52:08 Masters Weightlifting and how to MetCon for it
  • 58:17 Closing

Show Notes

Jake Sainsbury asks:
Hey guys,
I'm curious about your thoughts on the 'zig zag run' at the Crossfit Games a few weeks back. I thought it was very cool to see a field-athletics based test get thrown into the mix, and would like to get a glimpse through the PAHQ eyes at an event that is right up your alley. Any chance of a blog post or mention on PA Radio? Maybe chuck in a break down of performance between good/bad/ugly performances? What would both the 'the fittest on earth' and the average CFFB follower look at to improve in that kind of test?



CrossFit Games Zig Zag Event

Luke Summers
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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.
Luke Summers
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Posted in Blog, Radio | Tagged , , | 6 Comments


  1. Rob

    With regards to Denny’s? (Sorry i was cooking and had this on in the background) conditioning for the upcoming event, whats your take on some heavy sled dragging? It’s low risk and would give him a little more work capacity as well as promote a GH stimulus as mentioned in the show.

  2. Ingo B

    Mock the NKOTB all you want, but what do you think all the hot chicks at the party wanted to hear? You better believe I was hangin’ tough.

  3. Dave the Bull

    @Cali: Great to hear some solid advice on openers. CrossFitters unfamiliar with powerlifting often have a problem with this.

    For me I usually have a PR goal “range” for my third lift. At PATS-Lisle it was 545-565. For my opener I always go with a weight I know I can get for a double (sometimes a triple) any day. My second lift is either A) 92.5-95% of my “goal” or B) right down the middle — I play this by ear. A and B are frequently the same.

  4. @Rob- I’m a big fan of sled dragging and prowler work. I also think that since both sleds and prowlers are purely concentric movements (no eccentric loading) and the two lifts in weightlifting are purely concentric movements there is merit to using them for conditioning.

  5. Andrew K.

    Did you all get my email about the minor typo in the Beginner’s Guide? I am sure I was not the only one to point it out.

  6. Bobby Goodfellow

    Lumberjack Super Hero.

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