The Notes I took from listening to Jason Khalipa’s Interview on Tim Ferris’s Show

Jason Khalipa (@jasonkhalipa IG, Twitter) is one of the fittest men in the world — a title that was officially his when he won the CrossFit Games in 2008. He is an 8-time CrossFit Games competitor, a 3-time Team USA CrossFit member, and — among other athletic feats — he has deadlifted 550 pounds, squatted 450 pounds, and performed 64 pullups at a bodyweight of 210 pounds.

Tests Jason would use to gauge a CrossFit beginner’s fitness. — basic measures, like how much can you press, deadlift, your mile time, how many pull-up’s you can do.

What advice would Jason give to an accomplished athlete who wants to start their own gym or fitness line? Are you credible? Are you doing it for something other than money? Are you actually skilled at it competitively?

What were the advantages Jason had (at his peak) for standing out in CrossFit? He enjoyed training more than anyone else and he wanted to push his limits. He also had a great “WHY” beyond just money: he had committed to do this so he had to follow up.

The difference between the members who actually stay at his gym versus those that quit: The ones who stay increase how often and much they go gradually rather than trying to do too much at once gung-ho. It’s a marathon not a sprint.

Purpose of a warmup: increase your body temperature and get the full range of motion for the exercise you’re going to do.

Warmup tips: it shouldn’t take more than 15 minutes. For squats, squat down and hold onto a pole in front of you. Once you feel your ankles and heels opening up, focus on a slow squat — keep your arms up to keep your lower back flat. Focus on crease of heel for your knee joint. Focus on a tight back. Then, he’ll add speed: 5 squats, 5 situps, and 5 pushups

Back squat: If you have bad shoulder mobility, go a little wider with your shoulders. If he had to choose one movement that can increase total body strength, it’d be a back squat.

Thrusters are also great for overall body fitness.

What to do for people with bad thoracic mobility: