How to Do Jason Khalipa’s Push/Pull Workout

Ready for a compound movement WOD that will have you burning like mad the next day? Jason Khalipa has the answer. He recently combined bent over barbell rows with bench presses on alternating minutes for a push-pull workout that challenges everything, from your core to your hammies and beyond.


Main image: Jason Khalipa/Instagram

Jason Khalipa’s Advice for Power Cleans and Managing Rest Time

Jason Khalipa is forever an athlete of great wisdom and experience. Recently, he tackled a challenging power clean-and-burpee WOD and offered two pieces of expert advice:

  1. Pull the bar the same way you lower the bar.
  2. Use the 3 step back technique mid-workout to efficiently manage rest time.

Check out Khalipa’s post below to see all the details.

Main image: Jason Khalipa/Instagram, photo by Ali Samieivafa

Jason Khalipa’s Tips for Learning the Butterfly Pull-Up

Many of us are cramming in that last-minute skill work in hopes of possibly having to scale just a little bit less once the 2018 CrossFit Open arrives. While you’re probably not going to add another 50 kilos to your deadlift between now and then, it’s reasonable to believe you could improve your butterfly pull-ups. Here to save the day is Jason Khalipa, with three helpful tips for being able to connect with the bar and string multiple reps together. Check it out!

Looking for more help with your butterfly pull-ups? We’ve got a video for that! Always make time for skill work; and to echo what Khalipa says, remember to work on your strict pull-ups, too. A strong body is the foundation for everything.

Main image: Jason Khalipa/Instagram

Jason Khalipa Explains the Key to Generating Power

One thing you learn pretty quickly in CrossFit is that hardly any movement relies solely on one muscle. In other words, various muscle groups must always be working together in order for you to properly execute a movement. Such is the case with kipping handstand push-ups. It’s not about having strong arms. In fact, that’s a relatively small part of the equation. In a recent Instagram video, Jason Khalipa explained how important the hips are in creating energy for HSPUs, and how hip power translates to other exercises, like push presses.

Main image: Jason Khalipa/Instagram

Why are Khalipa, Fraser and Froning Working Out Together?

Since 2012, Cookeville’s Crossfit Mayhem, owned by Rich Froning, has opened the doors for many top-level athletes, including Sara Sigmundsdottir, who trained for a long time in Cookeville before recently moving to California. Last month, Sammy Moniz, Matt Fraser’s girlfriend, officially announced their move to Cookeville. And now, we are seeing pictures of Froning, Fraser and Jason Khalipa working out together — something that definitely caught our eye. What’s going on here? 

A few days ago, Froning posted on Instagram suggesting two teams — Team Independence and Team Freedom — from Mayhem, given Dave Castro’s latest announcement that teams going to the CrossFit Games will now have four athletes instead of six. Based on this and Matt Fraser’s recent move, could we speculate they might be teaming up for some squad madness? Possibly! But more than likely, they are probably just getting in a good sweat sesh together. 

We can dream, though.

08 | 16 | 11 …Some fitness happened today. #HWPO

A post shared by Mathew Fraser (@mathewfras) on

For those asking! #davecastroisaprick

A post shared by richfroning (@richfroning) on

Who do you think will make up CrossFit Mayhem’s teams?

Main image: Mat Fraser/Instagram

Jason Khalipa Wins First BJJ Tournament

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Jason Khalipa Wins First BJJ Tournament

2008 CrossFit Games Champion Jason Khalipa entered his first Brazilian Jiu Jitsu competition and ended up taking top honours! In the 208lb division, Khalipa came out on top. An amazing man on a mission, the last two years have been amazingly busy for Khalipa as he battles with the health of his daughter Ava, growth of his gym’s NCFit and consulting business “Box to Business”. Khalipa exemplified the true warrior spirit in this tournament, showing the success of his AMRAP mentality to life.

Jason Khalipa BJJ

One of the most exciting thing coming out of this competition, was that Khalipa subsequently announced he would be training for the 2017 CrossFit Games season. Does this mean that Khalipa will be making a comeback to individual competition in the 2017 CrossFit Open? We can only hope!

Photo Credit:
Jason Khalipa

Ali_SV

Jason Khalipa – Strong For Ava

Jason Khalipa - Strong for Ava

Jason Khalipa – Strong For Ava

Sling Shot‘s very own Mark “Smelly” Bell and his crew, catch up with 2008 CrossFit Games champ and owner of NorCal Fitness, Jason Khalipa. This year, Khalipa’s focus has drastically changed as his daughter Ava was diagnosed with leukemia.

In this episode, Jason shares his story of dealing with this scary discovery as well as the lessons he has learnt in being positive through such a turbulent life event.

CrossFit Team Series 2015 – Week 1 WODs

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CrossFit Team Series 2015 – Week 1

The 2015 CrossFit Team Series week 1 is on and there’s a lot of work to be done!

Things to know:

  • Teams have 6 days to complete 4 events
  • Scores must be turned in before 5pm PT on Monday, Sept. 14 (10am AEST Tuesday, Sept. 15)
  • Team registration remains open until Sept. 14 (Sept 15 AEST)
  • PurePharma will be raffling off $1,000 worth of gear and products to 3 amateur teams (you must enter to win @  PurePharma.com)

EVENT 1 – DOUBLE-UNDER/ROW/STEP-UP

Video/Scorecard/Standards

Rx’d

For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box

Scaled

For time:
Females complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total

F –  20-inch box
M – 24-inch box

EVENT 2 – CLEAN AND JERK LADDER

Video/Scorecard/Standards

Rx’d

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

Scaled

As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.

EVENT 3 – MUSCLE-UP AND PARTNER DEADLIFT

Video/Scorecard/Standards

Rx’d

42-30-18 reps for time of:
Muscle-ups with static deadlift hold
350-lb. partner deadlifts

Scaled

80-60-40 reps for time of:
Hand-release push-ups with static deadlift hold
270-lb. partner deadlifts

EVENT 4 – THRUSTER AND CHEST-TO-BAR

Video/Scorecard/Standards

Rx’d

Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern.

M – 95-lb. thrusters
F – 65-lb. thrusters

Scaled

Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern.

M – 65-lb. thrusters
F – 35-lb. thrusters

Be sure to check out these links below for the full standards and vids:

Original CrossFit Post

CrossFit Team Series Website

2015 CrossFit Games Announcement: Murph

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2015 CrossFit Games Announcement: Murph

The first announced workout of the 2015 Reebok CrossFit Games is hero WOD “Murph.” The hero WODs have shown up heavily already this year with “Randy” and “Tommy V” in the mix at Regionals. Not a huge surprise when Castro kept the trend going by announcing a workout that has been deemed as one of the most brutal CrossFit workouts.

If you need a refresher main site originally posted “Murph” the hero WOD in 2005 and it looked like this:

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.”

No further information was released by Castro, so who knows where this workout will show up in the line of events over the course of the weekend.  With stakes this high, we should see some unbelievable times coming out of this group of athletes.

For Castro’s original announcement, check out this link here

3..2..1.. The 2015 CrossFit Games to Start in Hermosa Beach, California

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3..2..1.. The 2015 CrossFit Games to Start in Hermosa Beach, California

Come late July four words come to mind: SUN’S OUT GUNS OUT.

Event 1 of the 2015 CrossFit Games will start in the sand for the teams and individuals. We all know by now to expect some sort of swimming event during the weekend and Castro gives it to them again on the first day of competition.  Individuals will then continue onto the tennis courts, like last year, to take on event 2.

2014 CrossFit Games “The Beach” Event Facts:

  • The Australian teams dominated the leaderboard last year after event 1. All 3 affiliates placed in the top 10 and CF Athletic took home the event win.
  • Kara Webb snagged 3rd place at the beach
  • 7 out of 9 Aussie affiliates or athletes placed in the top 10 after event 1 in 2014
  • 2014 champ, Camille Leblanc-Bazinet placed 6th
  • Jordan Troyan, who took 1st in the mens individual in 2014’s “The Beach” and 1st in “The Pool” in 2013, failed to qualify for the games this year. Josh Bridges, who also missed out on the 2015 Games, took 3rd place at the beach.

Check out the video below for the announcement made by CrossFit’s Dave Castro:

For more information check out the original post put up by CrossFit HQ

Quick Rowing Tips with Jason Khalipa

Quick Rowing Tips with Jason Khalipa

If there is a man who knows a thing or two about rowing in CrossFit, it’s Jason Khalipa. Khalipa was the winner of the half marathon row at the 2013 CrossFit Games.

Taking it back to earlier days, Khalipa provides some quick tips for rowing.

Pushing and Pressing Positions With Jason Khalipa

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Pushing and Pressing Positions With Jason Khalipa

Subpar form can really hold any athlete back from advancing in this game. In this quick video, Jason Khalipa shows us how certain pushing and pressing movements in CrossFit are correlated to one another. Paying attention to these small changes can improve a large part of your CrossFit performance.

Key Notes

  • Push-Up, Ring Dip, HSPU – Same motion different plane
  • Keep elbows tucked in and hands close to body
  • Head forward
  • Practice good mechanics

Video Creds: Jason Khalipa (NorCal CrossFit)