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 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:
Check out Khalipa’s post below to see all the details.
Main image: Jason Khalipa/Instagram, photo by Ali Samieivafa
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
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
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.
Who do you think will make up CrossFit Mayhem’s teams?
Main image: Mat Fraser/Instagram
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.
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
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.
The 2015 CrossFit Team Series week 1 is on and there’s a lot of work to be done!
Things to know:
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
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.
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
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:
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
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:
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
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.
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
Video Creds: Jason Khalipa (NorCal CrossFit)
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