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Khan Porter

Khan Porter is a professional CrossFit Athlete as well as a player on the DC Brawlers professional Grid team based in the USA. Khan is the current number one ranked CrossFit athlete in Australia after winning the Pacific regionals in May this year, earning himself the title of the ‘The Fittest Man in Australasia’.

A day in the gym with Khan Porter

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Though my training volume fluctuates from time to time, when I’m in full time training my day-to-day routine looks fairly similar in terms of what I work on. The following is a typical training day and will form the basis for my next 12 months of training for the 2017 CrossFit Games season. Session 1 – […]

Grip and Rip: Training your grip and why it’s so important

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Handy exercises to train your grip Think about how often you use your hands. Every time you grab, pick up, carry or hold something you are using hundreds of muscles in your hands, fingers and forearms. We often think of big pulling movements such as the deadlift or clean as purely driven by the bigger muscle […]

Skill development in functional fitness programs

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When we think about strength and conditioning, we often stop at strength training and cardio. The acquisition and development of skills is often overlooked and as a result, the broader functional fitness community is missing a key part of a holistic fitness programme. A skill can broadly be defined as any movement, from lifting or raising […]

Single leg alternatives to the squat

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The squat has long been hailed the king of all leg movements and rightly so. There’s something undeniably satisfying about loading up a barbell, putting it on your back and then standing it up. The squat works the legs, glutes, hips, core and even the upper back when bracing correctly, it is truly one of the […]

3 Accessory movements to improve your snatch

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The snatch is hands down my favorite barbell movement. It tests strength, speed, power, mobility and stability all at once and just looks and feels awesome. There’s something super gratifying about throwing a heap of weight over your head and then standing it up like a boss! BUT with any highly technical movement, there’s a lot […]

Training for the CrossFit Games

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With regionals in the rear view mirror, it’s time for me to shift my focus towards the 2016 Reebok CrossFit Games. Training for the CrossFit Games is probably quite different to what most people would imagine. While many people believe CrossFit is all about hitting circuits in the gym using barbells and bodyweight movements, the Games […]

How to use discomfort to discover your potential

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There is no greater limiting factor in training than an unwillingness to suffer. We are conditioned as human beings to seek comfort in our day-to-day lives and unfortunately, this fear of discomfort carries over to how we train in the gym. We want the softest chairs, the easiest cars to drive, air-conditioning, elevators and as […]

Two movements to improve your ‘Muscle-Up  

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The muscle-up for many fitness enthusiasts is the pinnacle of gymnastics movements. Though a pretty basic concept for an adept gymnast, taking oneself from hanging directly below a set of rings to locked out above them can be quite the task for an average gym goer. Here’s two movements to help build the strength needed to […]

The CrossFit Games Open is here

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The CrossFit Games Open is the biggest event every year in the international CrossFit Games season. The Open involves five fitness tests conducted over five weeks, and can be judged at almost any CrossFit gym around the world, or by submitting a video online. The event is open to anyone, anywhere in the world with […]