Khan Porter eating a snack while being shirtless in a CrossFit gym, looking ripped and strong

Khan Porter

Fitness Model, CrossFit Games Competitor

Khan Porter is a fitness model, strength coach, and CrossFit Games veteran. He’s remained one of the leading CrossFit competitors in Australia ever since his debut in 2013, when he took 10th place.

A former Australian surf lifesaver and state rugby athlete, Khan has grown his career to a remarkable extent over the years.

He’s now an owner of a CrossFit training center in New South Wales,  along with being a social media star and inspiration for everyone who follows him.


 

Khan Porter posing shirtless for a photo looking lean and strong

“In psychology, the term ‘flow’ is used to describe when an athlete or artist achieves a state of such pure attention and focus that they transcend awareness into an auto pilot like state in which they can practice their craft with enjoyment and ease.”

Athlete Statistics

Full Name: Khan Porter
WeightHeightAgeDate of Birth
205 - 215lbs (88.5 - 93.0kg)6' (183cm)32September 23, 1989
 
NationalityProfessionEra
AustralianFitness Model, CrossFit Games Competitor2010
Weight205 - 215lbs (88.5 - 93.0kg)
Height6' (183cm)
Age32
Date of BirthSeptember 23, 1989
NationalityAustralian
ProfessionFitness Model, CrossFit Games Competitor
Era2010


 

Khan Porter training on a stationary bike

“When I am dialed into a workout my mind is so focused on the task at hand I have no thoughts beyond my current movement. It’s meditative.”

Accomplishments

  • Fitness Model
  • Psychology Student
  • CrossFit Games Competitor

Personal Records

  • Back Squat – 190 kg
  • Clean and Jerk – 160 kg
  • Snatch – 131 kg
  • Deadlift – 242 kg
  • Fight Gone Bad – 468
  • Max Pull-ups – 70
  • Fran – 2:04
  • Grace – 1:10
  • Filthy 50 – 16:40

 

Khan Porter lifting heavy barbell his back looking ripped and strong


CrossFit Competitions

Open
YEAR DIVISION OVERALL RANK (WORLDWIDE) RANK BY REGION OVERALL RANK (BY STATE) OVERALL RANK (BY COUNTRY)
2018 Men 53rd 4th Australasia 2nd New South Wales 3rd
2017 Men 30th 4th Australia 4th Australia
2016 Individual Men 48th 4th Australia 1st New South Wales 3rd Australia
2015 Individual Men 29th 2nd Australia 1st New South Wales 2nd Australia
2014 Individual Men 94th 9th Australia
2013 Individual Men 284th 25th Australia
Regionals
YEAR OVERALL RANK DIVISION REGIONAL NAME
2016 3rd Individual Men Pacific Regional
2015 1st Individual Men Pacific Regional
2014 3rd Individual Men Australia
2013 10th Individual Men Australia
Games
YEAR OVERALL RANK DIVISION
2016 38th Individual Men
2015 33rd Individual Men
2014 27th Individual Men

 

Khan Porter posing shirtless while lifting a heavy medicine ball


 

Khan Porter climbing rope in a CrossFit event

“Social media allows the world access to our lives and as such there seems to be a growing collective conscious obsessed with defining ourselves in neat little 150 character bios or in grand declarations in our posts.”

Training

Day of Training for Khan Porter

When he’s preparing for CrossFit Games, Khan typically has three workout sessions per day. The first workout session is the warm-up. Here he practices stretching exercises, endurance intervals, and accessory work.

The second session of the day is lifting and skill work. This is where Khan trains with heavy compound and isolation exercises, working on his strength and athleticism.

Khan’s third and last session of the day is CrossFit conditioning. As Khan describes it, “This session includes several typical CrossFit workouts – the type that would be likely to come up in a competition such as The Open, Regionals or The Games. This could be one longer workout (20min or over) or several short workouts.”


 

Khan Porter posing for a photo standing shirtless with the rings in his hands


Building Strength and Size

In order to grow bigger and stronger, Khan incorporates four fundamental movements in each of his workouts. They are deadlifts, squats, bench press, and pull-ups.

Even though Khan likes to change things up in his training regimen, these four movements are irreplaceable for him.

Khan makes sure to continually progress in these exercises, week after week – loading up the weights as he gets stronger.

As Khan said himself; “If you train these four movements, you’re going use your entire body. So by progressively overloading them using strength-training protocols, you’re going to get total-body strength gains.” – Khan Porter


 

Khan Porter doing a squat with a kettlebell in his hands

“As an athlete, a business person, a student and in many of my pursuits in life, having the right mindset has played a key role in any successes. I’ve had in those pursuits and is a skill I’ve dedicated so much time to learning about and developing.”

Nutrition

Khan says, diet plays a key role in his recovery and results in CrossFit. When he started competing, Khan was unfamiliar with the importance of following a structured nutrition plan.

Once he found a nutritionist who helped him with his diet, Khan’s results in CrossFit improved drastically.

As Khan said; “Since changing my approach to nutrition with Matt. I have found my recovery has improved and I have far more energy for longer training days.”


 

Khan Porter lifting a heavy medicine ball while being shirtless

“One of the most profound breakthroughs I had mentally was learning to deal with failure. It took many years of learning and practicing mindfulness and self love to learn to be content with the person in the present rather than constantly striving to be something more.”

What we can learn from Khan Porter

Khan Porter has been involved in athletics and sports since his early days. From a national rugby player, surf lifesaver, to a CrossFit competitor, he’s always shown determination to be the best version of himself in anything he did.

If anything, Khan has thought us that you should always give it your best shot in anything that you do. As a popular saying goes, “Do or do not, there is no try.” That’s something Khan Porter would tell you.

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