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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 takes to be #BalboaJacked!  It's time for Power Athlete Radio!

Show Timeline

  • 0:00 Intro and opening
  • 1:10 #BalboaJacked and The Summer Shakedown
  • 20:58 What is #BalboaJacked and who coined the phrase?
  • 24:06 A little chatter on Change of Direction
  • 28:12 Brian Asks: What is the utility of pull ups for football players?
  • 37:20 Closing

Show Notes

Brian Stites asks:

I am coaching several football prospects. What's the utility of pull ups for a football player? With regard to that, is there a significant benefit to different grip widths, orientations, and implementation of butterfly/kipping/C2B? I tend to teach a real gymnastics style and narrow-ish grip for WODs, all kinds of grip in training to increase variance, but I'd love some additional insight. Thanks!


Check out 48 minutes in to Episode 9 for more on ballistic pull ups

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 , , , , | 8 Comments


  1. Dave the Bull

    This one didn’t make it onto iTunes either.

  2. Anders Folkesson

    Dudes! You have to stop doing this show. I forgot to get of the bus on my way to work this morning thanks to you 🙂

    On the other hand, I was probably the only one smiling on that bus…

    Great work!

  3. bubba

    Anyone else having trouble getting this episode to play?

  4. bubba

    Sorry finally got it to play yesterday

  5. bubba

    See you guys using a new player? Mine says vm and p instead of a play or pause sign

  6. Mopar FK.S.

    Good luck on the Crossfit comp!

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