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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 Athlete intern Carl Case out of CrossFit South Bend and rap about Wade's Army, the CFFB Seminar, and application of CFFB to different sports until John Welbourn "Kramers" into the office and jumps in! Find out what's in store for Power Athlete Radio over the next week!

Show Timeline

  • 0:00 Intro and Opening
  • 6:58 2014 CFFB Seminar Strategy
  • 8:03 Wade's Army Update
  • 9:48 Wade's WOD Strategy
  • 15:10 Carl What's Up!
  • 17:47 CrossFit Football Specific Classes at CrossFit Gyms
  • 25:53 Chad Asks: CFFB For Swimmers?
  • 34:43 Luke and Denny Reflect on their First Cert
  • 35:35 John Enters the Show, Kramer Style
  • 37:18 Dr. Tom Incledon will be Joining PA Radio
  • 44:31 The Bulking Protocol
  • 1:07:49 KStarr, Presentation Skills, and Vocal Awareness
  • 1:21:00 Closing

Show Notes

Wade's Workout is Scheduled for November 12th!
Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps

Have questions about Wade's Army or Wade's Workout?  Email us at wadesarmy at powerathletehq dot com

Carl Case, What's Up?!
Carl rips his Power Cleans at the Team Series

Chad Dame asks:
I am the strength coach for our school, its main focus is football. I have been using the crossfit football programming with good results... I have tried to get other sports to do this as well for the power athlete benefits. One sport I’m wondering about is swimming. What’s your opinion on using the CFFB program for swimming?

Luke and Denny's first Seminar



John Welbourn's entrance into the office

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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, Coaching, Featured, Programming, Radio | Tagged , , , | 4 Comments


  1. Ingo B

    In NorCal (Mountain View, specifically), Steak Out serves grassfed burgers, locally sourced produce, etc.

  2. Pingback: TUESDAY, 10.29.13 | Crossfit South Bend Strength & Conditioning

  3. Craig

    Love the PA radio. Two things, can Welbourn “interview”/ shoot the shit, with more people?? Welbourn and Meadows, Welbourn and Starett, Welbourn and more please. Also, do you guys think you’ll ever cover the collegiate template in more detail? The amateur stuff was beaten to death, in a good way, and I attended a cert, but I would love to hear more about that template as a number of my athletes have progressed beyond amateur. However, talk about whatever you guys want, love the knowledge bombs, keep ’em coming.

  4. Kevin D

    I am playing catch up on episodes. I could listen to John talk about watching the grass grow. Keep the episodes coming. I’m going to look up material from Anthony Joseph now too. You guys are a great resource.

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