Podcasts by Linchpin Conversations

Lifting Barefoot, Cycling Snatches&more. from 2023-12-11T16:37:19

How to program dumbbells workouts. | How to pace workouts. | Cycling snatches. | Heavy rope single-unders vs normal double-unders. | Lifting barefoot. | Modifying overhead lifts. | Checking your...

Strength - Strict vs Kipping. from 2023-12-08T16:53:56

Strict vs Kipping. Which should you prioritize? How to you modify workouts to increase strict strength?

Is CrossFit Dying? from 2023-12-04T17:22:38

Switching around the schedule. | More Linchpin Challenges? | Dumbbells + Heavy Days. | Testing workouts. | Touch-n-Go vs Quick Singles. | Rope climbs substitutions. | Should I buy a rack or rowe...

Tips&Tricks to Train Consistently. from 2023-12-01T16:38:01

Real world, actionable, honest ways to keep working out when you don't feel like it.

1-week post-op Total Hip Replacement. from 2023-11-24T20:28:16

Update: 1-week post-op Total Hip Replacement. | Linchpin Test 14. | Free E-book on programming.

I'm getting a total hip replacement. from 2023-11-17T20:53:49

Well, here's what happened...

People taking injections to lose weight. from 2023-11-13T16:30:20

People taking injections for weight loss. | Questions about squat racks & pull-up bars. | Linear back squat programs. | When to wear a weight belt. | Mental health & fitness. | Working out when ...

How to modify/scale workouts. from 2023-11-10T14:47:07

Real examples of how I scaled/modified 3 recent workouts. The workouts discussed happened on Nov 1st, 6th & 7th. Never feel obligated to perform a movement or loading just because it is “Rx’d”. ...

When are you too old to make gains? from 2023-11-06T17:42:12

When are you too old to make gains? | How to workout at Planet Fitness. | What if Kipping hurts my shoulder? | Why push press more than you can press? | Does the order of the workouts matter? An...

2023 Rogue Invitational Recap from 2023-11-03T13:03:54

Highlights from my experience & interactions at the 2023 Rogue Invitational with the fittest & strongest people on the planet. 

Minimalist Strength&Conditioning...explained. from 2023-11-01T16:23:42

You do NOT need a lot of space or equipment to become VERY strong & fit. We discuss the minimum dose required to obtain the maximum result.

Games athletes drinking soda&eating candy bars. from 2023-10-23T15:33:54

See you at the Rogue Invitational. | Linchpin + doing a sport. | Can you out-train a bad diet? | Do Games athletes eat candy bars? | Fitness was a new parent. | How to prep for a Military ruck e...

Linchpin - explained in plain English. from 2023-10-20T18:17:43

Share this with friends & family that need to hear a simple, straightforward discussion on what we do for fitness, how it works & why it makes sense. Telling people we do “constantly varied, fun...

Thoughts on Dr Andrew Huberman’s training ideas. from 2023-10-16T16:18:01

Dr Andrew Huberman’s training ideas. | Revisiting goal times. | Fitness at 80 years old. | Improve your front rack. | When to do accessory work. | And much more…

High Intensity every day is NOT the way. from 2023-10-13T15:56:54

You should modulate the intensity of your training days. High intensity every day is not optimal for most people. Low intensity days & moderate intensity days have tremendous value. Intentionall...

How many pull-ups = 1 rope climb? from 2023-10-10T16:35:58

How many pull-ups = a rope climb? | Heavy day rep schemes. | Sleds & ski ergs. | Fitness trackers & heart rate. | Should someone 55+ workout less? | Rower vs Air Bike.

Experts are dumb. from 2023-10-06T13:21:14

A television news program posted on their evening show a list of 4 exercises that they stated are “Bad exercises for people 50 & older”. The 4 exercises were…Pull-ups, Push-ups, Squatting with w...

Can Women beat Men in competition? from 2023-10-02T15:27:26

The Rogue Invitational. | Women beating men in competition. | Slam balls. | Reducing soreness. | Group training vs Solo. | What coach influenced me? | The gymnastics pullover.

Linchpin is NOT "classic CrossFit". from 2023-09-29T16:08:23

Let me explain...

What to do if you see bad programming. from 2023-09-25T15:31:41

Thoughts on CF Games going to Texas. | If you see bad programming, should you say something? | Training de-conditioned & overweight athletes. | Defining health. | How to use rest periods effecti...

Linchpin Test 13 - Survivor Stories from 2023-09-22T17:05:43

Doing hard things is good for you physically AND mentally. Linchpin Test 13 is very hard & people from all around the world stepped up to the challenge. These are some of their stories of obstac...

Do you really NEED to warm-up? from 2023-09-18T16:29:33

No warm-up…is this ok? | Stride length vs cadence for running. | Origins of Linchpin. | Is anyone ever at 100%? | Proper grip for deadlifts. | Handstand walks. | Why do we snatch?

How to grow a strong community at your gym. from 2023-09-15T16:35:38

Rod & Diane Coachman own CrossFit 1209 in Augusta, GA. They opened during the global pandemic & have been growing an incredible community ever since. Their gym follows the Linchpin Private track...

Lift less&get stronger...how? from 2023-09-11T16:03:26

Get better at snatching & ring dips without doing them. | Improving endurance. | Programming multiple part workouts. | Linchpin vs VNR. | How are Goal times created? | Should you workout when ti...

Linchpin takes part in a scientific research study. from 2023-09-08T17:50:45

Justin Carter, PH.D. is a professor at the University of North Alabama & a member of the Linchpin Private Track. His area of expertise is understanding the psychological factors that influence a...

Linchpin is different by design. from 2023-09-04T17:10:11

Unique aspects of Linchpin. | Programming. | Data, studies & research. | Box squats. | Improving strict pull-ups.

A deep dive into programming. Part 3. from 2023-09-01T15:36:39

Every workout has a purpose & was intentionally designed to achieve a specific training need. This video covers the workouts from August 21-26, 2023 & dives into "why" they were programmed.

How often should you Squat? from 2023-08-28T18:07:09

How many times a week should you squat? | My rules for physical & mental health. | Intermittent fasting. | How many burpees equal a 400m run? | Practicing skills.

Questions&concerns from a real email. from 2023-08-25T16:38:22

A woman emailed me several questions & concerns she had about joining Linchpin. I believe the topics she raised are applicable to many people & therefore I decided to share my responses here for...

Rotational movements...necessary or not? from 2023-08-21T17:00:21

Should we train rotational movements? | Can you maximize fitness doing bodyweight movements? | Bulgarian split squats vs lunges. | Working with Chris Hinshaw. | Goal times. | I only do strict mo...

A deep dive into programming. Part 2. from 2023-08-18T17:09:13

Every workout has a purpose & was intentionally designed to achieve a specific training need. This video covers the workouts from August 7-12, 2023 & dives into "why" they were programmed.

Fitness Trackers, Heavy Days&more. from 2023-08-14T16:56:28

My favorite part of the 2023 CF Games. | Fitness Trackers...necessary or not? | When to use sleds & prowlers. | Heavy Days at a high heart rate. | Training Days vs Testing Days.

How to get kicked out of 24 Hour Fitness. from 2023-08-11T16:33:40

Phil T. has been working out his entire life & has been doing CrossFit since 2007. His first workout was "Linda" & he puked. His local gym shut down during the pandemic & that's how he found Lin...

What's my favorite Games event? from 2023-08-07T13:08:47

What's my favorite Games event? | Details on the 1.5 Mile Run program with Chris Hinshaw. | How to let people know CF is for anyone. | How to modify workouts when short on time. | Wrapping your ...

What do Linchpin members do for a living? from 2023-08-04T17:54:49

Our community has doctors, lawyers, first responders, stay-at-home moms & dads, teachers, physical therapists, software engineers, farmers & everything else you could think of. Here is a discuss...

Training in a Gym vs At-Home. from 2023-07-31T16:37:45

How do you know if you're really pushing yourself in a workout? | Training in a Gym vs At-Home. | Should "intensity" drive decisions to scale workouts? | "Want vs Need" regarding training volume...

"Can you be too strong?" from 2023-07-28T15:57:55

Can you be too strong? A discussion about a polarizing topic.

Don't Quit&Stay Healthy = Winning! from 2023-07-24T16:41:40

The best coaching cue I ever got. | Do I prefer competition or wellness? | Strategies for Deadlift day. | I will never be good at gymnastics...help me! | How to use the VNR cycles. | Deload week...

A bad back, a bad arthritis&a good attitude. from 2023-07-21T16:17:10

Ben M. is a husband, a father & a Linchpin member. He has had a bad back most of his life & fitness has helped alleviate some of his symptoms. He also had a serious knee injury many years ago th...

A deep dive into programming. from 2023-07-17T17:55:20

A deep dive into programming. | Why do people hate running? | Are dumbbells enough for fitness? | Subbing jump rope for running. | How to stay fit as a new parent.

Staying fit with a 12 week old baby. from 2023-07-14T13:45:06

Michael is a husband, a father of two children & a Linchpin member. When his first child was born 2 years ago he stopped working out. When his 2nd child was born he found a way to make fitness h...

As people get fitter do I make the workouts harder? from 2023-07-10T12:59:15

As people get fitter do I make the workouts harder? | How important are goal times & intensity levels? | Working out in heat & humidity. | A replacement for GHD sit-ups. | Training vs Testing. |...

Progressive Overload&Social Media influencers. from 2023-07-03T16:11:22

Progressive Overload & Social Media influencers. | Miss a workout or make it up? | Make it to the Games on 1 workout a day? | V-ups, T2B, K2E, GHD sit-ups, etc. | Zone 2 training. | Fitness with...

Soccer, Competitor Training&Injuries. from 2023-06-30T16:22:31

Paul S. is a husband, a father, a businessman & Linchpin member in Amsterdam. He played football all his life & that lead him to CrossFit. He followed competition programming for a while until i...

Marathons, overtraining&finding a better way. from 2023-06-23T19:27:52

Geoff G. is a husband, a father & a Linchpin member. He came from a serious running background & his best marathon time was 3 hours & 7 minutes. He fell into the "more is better" trap of doing t...

Do you need PR's to be fit? from 2023-06-19T17:14:57

Swapping workout days & sore legs. | Healthy vs unhealthy competition with others. | New running program update. | Strict vs kipping pull-ups. | Improving HSPU's. | Do you need to PR workouts to...

Linchpin Conversations "Greatest Hits", Part 4. from 2023-06-16T16:21:42

Linchpin Conversations "Greatest Hits", Part 4. This episode covers our most popular episodes between shows 151 through 200. Enjoy!

Are high level CF athletes healthy? from 2023-06-12T12:50:05

Should we do a Spartan Race? | How to know if you are pushing yourself too far? | What does fitness look like for older people? | What to do if you do not like a gym's programming. | SDLHP vs po...

Alcohol, Cigarettes,&60 lbs Overweight. from 2023-06-09T16:09:17

Nathan G is an elementary school teacher who realized in his early 20's that his health was heading in a terrible direction. He was drinking too much, smoking cigarettes, eating poorly & leading...

HELP! My doctor told me not to lift heavy. from 2023-06-05T13:12:29

Linchpin competitive athlete program. | When is best to do accessory work? | Should gyms offer CF, Oly, Yoga, Bootcamp, etc? | My doctor told me not to lift heavy, what should I do? | Help! I'm ...

From hating CrossFit to loving it... from 2023-06-02T16:57:01

Cindy M.has been doing CF since 2015, but she did not always love it. In 2020 she joined the Linchpin private track. She & her husband have built an incredible home gym. She taught herself doubl...

Heavy Lift + Metcon = Mediocre Results. from 2023-05-29T14:26:01

The class structure of lift heavy + metcon = mediocre results. | Kids, sports & burn out. | Fran as rx'd at 70 years old! | Shoulder issues & the overhead squat. | Linchpin. = truth in fitness. ...

Motorcycles, Oly Comps&Shoulder Surgery. from 2023-05-26T17:08:13

Eddy L. is a husband, a father, a motorcycle enthusiast & a Linchpin member. He has worked through serious shoulder injuries caused by weightlifting & explored ways to improve his mind-body rela...

When does fitness decline? Deload weeks&more. from 2023-05-22T16:37

What is Linchpin's secret? | How are the goal times determined? | Interests outside of fitness? | Touch-n-go vs quick singles. | When does fitness decline? | Getting kids to work out. | Deload w...

A 425 lb Back Squat increases to 565 lbs! from 2023-05-19T16:27:38

Tanner B. is a husband, a father, a USAF helicopter pilot. He is also strong! He can deadlift 550 pounds for a double & his back squat went from 425 lb to 565 lbs with Linchpin. This is his stor...

Get better at running without running? from 2023-05-15T12:42:26

Intensity & learning movements. | Minimalist shoes & working out. | Sumo Deadlift High Pulls. | Never want to do HSPU or HSW? | Choosing the right accessory work. | Can you get better at running...

Navy wife&mother of 3 kids makes fitness happen! from 2023-05-12T16:04:23

Linchpin member interview with Jen F. She is a Navy wife, a mother of 3, a coach & much more. She & her family are stationed in Japan. She shares her story & journey with me during this episode....

The most valid criticism of CrossFit I've heard is... from 2023-05-08T16:50:24

What is the most valid criticism of CrossFit I've heard? | Ways to improve running. | Who do I want to interview? | Does CrossFit prepare you to play a sport?

Homeschooling 3 kids&staying fit - Laura B. interview from 2023-05-05T16:24:56

Laura & her husband both follow Linchpin. She has 3 kids that she homeschools & that does not leave her with a lot of free time. Previously, she had a bad experience at a CF gym & thought the tr...

Rate of Perceived Exertion&more. from 2023-05-01T23:27:19

Dealing with tennis elbow. | Origins of the Linchpin name. | 2023 Rogue Invitational. | Hand care. | Rate of perceived exertion. | Repeats vs new workouts. | Nutritional supplements. | What if y...

50 Echo bike calories in 32 seconds! from 2023-04-28T20:26:55

Chris A. is a Linchpin member who is 6'6" tall, weighs 260 pounds & punishes the Rogue Echo bike. The knocked out 50 calories on the bike in 32 seconds! He is a former elite level triathlete tha...

Box Jumps vs Step-ups vs Broad Jumps. from 2023-04-24T16:50:44

Box Jumps vs Step-ups vs Broad Jumps. | Do I log all my workouts on btwb? | My favorite ice cream & donut flavor. | Heart rate variability. | A brief chat on nutrition.

Linchpin member interview with Darryl H. from 2023-04-21T16:19:22

Darryl is a Linchpin member & the principal of a school in Singapore. He joined Linchpin in 2018. This is his story.

Linchpin&fighting cancer. from 2023-04-14T17:38:55

Through a chance encounter I was fortunate to meet Randy in Whistler, Canada on a family vacation. Randy is 35 years old & says following Linchpin helped prepare him physically for the 900 hours...

Turning 40, Master Athletes&loading. from 2023-04-10T13:21:31

Should you sit during rest periods? | Ring row progressions. | Improving gymnastics. | Turning 40 years old. | Master athletes & loading.

Linchpin member interview - Olivia B. from 2023-04-07T17:20:37

Olivia has been following Linchpin since 2015 & joined the private track in March of 2018. She lives in Alaska with her husband & her two kids. She talks about pregnancy, why scaling is cool & t...

Are sit-ups bad for your back? from 2023-04-03T19:22:35

Forward lunges vs Reverse lunges, which are better? | Being 300 pounds & beginning to work out again. | Are sit-ups bad for your back? | Best cardio equipment. | Are warm-ups necessary?

Struggling with pull-ups? Try this! from 2023-03-30T19:11:02

A member of the Linchpin community can do 5-6 strict pull-ups, but does not know how to kip. What should he do during a 21-15-9 workout to improve his fitness, modify the workout & still preserv...

Ice Baths&Getting Strong. from 2023-03-27T16:30:52

Emily Sherwood joins me to discuss L-sit modifications, Bedtime routines, Ice baths, Games athlete programming & how to get Strong.

Should you lift heavy on tired legs? from 2023-03-24T16:50:33

Is there a benefit to lifting heavy on tired legs or is it smarter to rest & hit the lifting on a day when you feel 100% rested?

Is the CF Open a "Pass or Fail" test? from 2023-03-23T23:39:50

Individual vs Affiliate programming. | Is the CF Open a "pass or fail" test?

The Deadlift vs the Squat! from 2023-03-17T15:20:20

The Deadlift vs the Squat! If you could only do one movement for the rest of your life, which would you pick & why?

Bo Jackson, Egyptian pyramids&100 mile races. from 2023-03-13T13:56:25

Dropping in to gyms when traveling. | Bo Jackson, Micheal Jordan & 100 mile races. | The Egyptian Pyramids. | Tips for working out at 5:15am.

Single mothers are superheroes! from 2023-03-10T15:01:56

Our community is full of single moms, working mothers & countless other women whose lives are hectic. but they still find a way to make fitness a priority.

Rebounding Box Jumps...yes or no? from 2023-03-06T18:40:57

Interviewing Linchpin members. | Bear hug holds. | Working on weaknesses. | Rebounding box jumps. | Working around aches & pains.

In programming, brevity is beauty. from 2023-03-03T17:38:17

"I would have written a shorter letter, but I did not have the time." This quote by Blaise Pascal is one of my favorites. It is a guiding principle behind my personal philosophy on how to progra...

Improve your technique alone in your garage. from 2023-02-27T14:19:40

The purpose of the Linchpin Tests. | Choosing the right loading. | Improving movement as a garage athlete. | Books everyone should read.

Lift less frequently&get stronger. from 2023-02-24T14:20:16

Experienced athletes lifting less frequently & getting new PR's. We share real success stories.

Emily Sherwood answers your questions! from 2023-02-19T20:43:55

Dealing with mom guilt. | Winning the 2014 NW Regionals. | Favorite movement & workout. | Working out during & after pregnancy. | The glide kip. | Do we workout together or separately?

How many treats is too many? from 2023-02-17T18:14:38

How many "indulgences or treats" does it take to derail your nutrition?

My Top 10 grocery store items. from 2023-02-13T18:19:24

Info about affiliating your garage. | Top 10 grocery store items. | The bench press. | Experimenting with workout schedules. | Linchpin Test 6 challenge.

Live to train another day. from 2023-02-10T14:43:55

Being consistent with your training, due to making smart decisions, is far more important than being a hero on any one workout.

Qualifying as a masters athlete, low intensity&more. from 2023-02-06T14:24:14

Qualifying for the CF Games as a master athlete. | Various coaching styles | Low intensity training days. | Crossover Symmetry. | Attending a CF L1 seminar.

CrossFit&burn out...how to avoid it. from 2023-02-03T14:54:31

Tips & tricks to avoid burn out in CrossFit.

Chronic Pain, Navy SEALs&Intensity. from 2023-01-30T16:38:56

Living with chronic pain. | Is 100% intensity needed for results? | Lessons learned from the SEALs.

How to improve your 1RM back squat. from 2023-01-27T13:41:25

Lifting heavy once a week makes people STRONG. Need proof? Listen to real back squat stories from members of the worldwide Linchpin community. Respect the heavy days & good things happen.

Zone 2 Training. from 2023-01-23T14:13:30

Zone 2 Training. | Lifting heavy every day...good or bad?| Heavy Day programming frequency.

Delta Force - how to physically prepare. from 2023-01-20T18:25:01

A member of the Linchpin community is going to the selection process for Delta Force. I reached out to a friend who was at that unit for many years for insight, advice & guidance regarding physi...

The funniest thing I ever saw in the gym... from 2023-01-16T17:51:02

Funniest thing I saw in a gym. | CF Games vs Real Life. | Other podcasts I recommend. | Will I grow a beard? | Fear of going heavy after an injury. | What if snatching hurts? | Linchpin Test 5 C...

Programming vs Community. from 2023-01-13T16:15:27

Programming vs Community. Linchpin is not just fun & effective workouts, it is a real community in the truest sense of the word. If you want to maximize your potential, make sure you are surroun...

Garage Gyms, Nutrition&Running a Marathon. from 2023-01-09T14:24:58

Benefits of Garage Gym life. | Importance of nutrition. | Linchpin for gym owners. | Convincing people to get fit. | Doing a marathon. | Treadmills vs Air Runners.

You already failed at your 2023 New Year's resolutions? Me too! from 2023-01-06T17:14:36

Who cares! I already messed one up as well. Life goes on. Pick yourself up, dust yourself off & move forward.

Kettlebells vs dumbbells. from 2023-01-02T17:19:02

1. Purpose of the hook grip.
2. A typical day of eating.
3. Kettlebells vs dumbbells.
4. Sport specific training.
5. Non-motorized air runners.
6. How to intro a ne...

I didn't eat sugar for 30 days. Here's what happened... from 2022-12-30T14:21:45

Thoughts, feelings, reflections & observations from this experience, as well as what is my plan moving forward.

Tomfoolery, pull-ups&2023 goals. from 2022-12-26T14:51:54

1. Tomfoolery & shenanigans.
2. Creating an online community.
3. Goals for 2023.
4. Working out no matter what.
5. Pull-up progression & more.

Real people with busy lives making it happen! from 2022-12-23T14:07:21

Motivation Stories from real people. We share some stories from membres of the Linchpin community around the world. We celebrate their success & draw motivation from their dedication to long ter...

"Open Prep" is silly. from 2022-12-16T14:19:53

A discussion on how the 2023 CF Open workouts will be included in the CF Linchpin programming, as well as why "Open prep" is nothing but clever marketing.

No Cooldown, No Stretching...is this bad? from 2022-12-13T14:09:15

1. Is never cooling down & stretching bad?
2. Can a computer program great workouts?
3. Should you pace the early rounds of a "death by" workout?
4. When are you not doing e...
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"This sucks&I hate it." from 2022-12-09T17:38:53

This sucks & I hate it...this is what filled my head before today's workout. I was in a very negative mindset & needed to change my attitude. Then I remembered a phrase from way back in my milit...

Linchpin Conversations #319 from 2022-12-05T18:55:56

1. What do I miss about my training days before I found CrossFit?
2. Fitness/Sleep/Recovery trackers.
3. What is a "short & sharp" workout & how to modify it.
4. Daily fitne...
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Linchpin Conversations #318 from 2022-12-02T13:40:51

Do less. Do it better. Get stronger & fitter. One workout a day is all most people need & can handle. Everyone needs to hear this message.

Linchpin Conversations #317 from 2022-11-26T14:19:29

In what order should skills & movements be learned? A skill/movement development path for beginners to follow & progress is presented.

Linchpin Conversations #316 from 2022-11-21T18:35:48

1. Working out while sick.
2. Winter is coming.
3. Gaining weight.
4. Accessory work.
5. Aerobic capacity.
6. Daily habits for success.
7. November challenge ...

Linchpin Conversations #315 from 2022-11-18T13:58:40

Real people share real life stories. None of these people are sponsored, professional athletes. They are people like you & me. They have busy jobs, minimal free time, lots of stress, kids, tons ...

Linchpin Conversations #314 from 2022-11-15T03:35:32

1. Regrettable workouts.
2. Is swapping days a bad thing?
3. General scaling questions.
4. Helping a 63 year old with chronic pain.
5. Football + CrossFit.
6. Ne...
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Linchpin Conversations #313 from 2022-11-11T15:30:36

Can sub-maximal efforts of lifting & sprinting sustain and/or increase fitness?

Elite Athletes, deficiencies&more. from 2022-11-07T13:56:01

1. Favorite moments from the Rogue Invitational.
2. Elite athletes & deficiencies.
3. My 90th % workout on btwb.
4. Learning to program workouts.
5. Prioritizing the 10 G...

Linchpin Conversations #311 from 2022-11-01T13:14:16

If you cannot front rack a barbell & you truly think your positioning will never improve, what should you do to keep working out?

Linchpin Conversations #310 from 2022-10-24T13:18:43

1. Women losing muscle mass as they age.
2. Lifting belts, knee sleeves, etc.
3. Combining CF & your sport.
4. High rep Oly lifting in workouts.

Linchpin Conversations #309 from 2022-10-21T14:10:11

Real people share why they choose fitness. Members of the global Linchpin community share their "why" that keeps them motivated to make long term health & fitness a priority in their life.

Linchpin Conversations #308 from 2022-10-17T17:14:27

1. What was my best resource to learn about fitness?
2. What is my favorite CF Journal article I wrote?
3. How to scale/modify dumbbell workouts.
4. October Challenge - Linc...
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Linchpin Conversations #307 from 2022-10-14T15:07:26

The same workout can be used in various ways simply by increasing or decreasing the intensity you apply. We discuss why this might be useful and provide real world examples.

Linchpin Conversations #306 from 2022-10-10T15:26:53

1. How did Emily & I meet?
2. How & when to program meters vs calories on machines.
3. How to avoid programming biases.
4. Swimming in workouts.
5. Gymnastics movement...
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Linchpin Conversations #305 from 2022-10-07T16:10:56

HELP! I weigh 317 pounds & I don't know where to begin. Someone reached out asking how they should begin their fitness journey. They feel lost, overwhelmed & lack motivation.

Linchpin Conversations #304 from 2022-10-03T12:41:54

1. Is a "fitness addiction" a bad thing?
2. The history of the Linchpin Tests.
3. How to convince someone they need to scale a workout.
4. The October Linchpin Test 2 challe...
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Linchpin Conversations #303 from 2022-09-30T15:57:58

I discuss what I observed during a recent family vacation to Disneyland. Food & fitness was quite a challenge on this trip. Also, I give a teaser about the upcoming October challenge, which will...

Linchpin Conversations #302 from 2022-09-22T16:54:51

1. If I could only do 1 workout for the rest of my life what would it be?
2. Programming Hero workouts.
3. What is the best way to add Linchpin Test 1 into the training cycle? Listen

Linchpin Conversations #301 from 2022-09-22T16:33:03

1. How to do pull-ups with no pull-up bar.
2. How to get back into fitness after falling off the wagon.
3. Linchpin Test 1 challenge, Sept 23-26, 2022.

Linchpin Conversations #300 from 2022-09-19T17:35:45

"Ask Me Anything" 09.15.2022

1. A discussion about Hero workouts.
2. Self talk during tough workouts.
3. Confidence vs Ego.
4. How to do a Heavy Day when short on tim...
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Linchpin Conversations #299 from 2022-09-16T17:18:24

Why I don't time my 10 x 100m sprint days. We also share an incredible story of a 65 year old man still doing 100m sprint training.

Linchpin Conversations #298 from 2022-09-12T12:49:03

1. Most popular & unpopular workouts.
2. Linchpin Garage Gym directory.
3. Benefit of lifting under fatigue & duress.
4. Gymnastics progression.
5. Linchpin Test 1 - S...
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Linchpin Conversations #297 from 2022-09-09T12:59:13

Linchpin Conversations "Greatest Hits", Part 3. This covers our most popular episodes between shows 101 through 150. Enjoy!

Linchpin Conversations #296 from 2022-09-05T12:37:46

1. How to improve your endurance.
2. Strength & capacity metrics for dumbbells.
3. Improving personal areas of deficiency.

Linchpin Conversations #295 from 2022-09-02T17:25:54

What is the point/difference/benefit of doing a 3 x 1 mile run workout versus just going for a 3 mile run?

Linchpin Conversations #294 from 2022-08-29T16:58:43

1. Thoughts & reflections after the passing of my father.
2. Favorite & least favorite parts of my job. 
3. Linchpin meet up at the Rogue Invitational.

Linchpin Conversations #293 from 2022-08-27T02:06:27

Overcoming physical & mental challenges through community. The Linchpin 5k Run Challenge proved to be not only a physical event, but also a huge mental hurdle for some people. In this episode we...

Linchpin Conversations #292. "Ask Me Anything" 08.18.2022 from 2022-08-22T19:25:07

1. Ring Muscle-ups if you don't have pull-ups or dips
2. Programming for mental toughness.
3. Affiliates getting back to basics?
4. Possible Linchpin meet-up at the Rogue In...
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Linchpin Conversations #257 from 2022-04-15T03:46:50

A real life example is given regarding how to replicate a 5x5 Deadlift with absolutely no equipment at all.

Linchpin Conversations #256 from 2022-04-11T13:12:31

1. Are there "forbidden" movements that don't get programmed?

2. Does sprinting at less than 100% have value?

3. Could using lighter weights help build your engine?

Linchpin Conversations #255 from 2022-04-08T17:10:09

This covers the most popular episodes beginning on episode 51 & ending with episode 100.

Linchpin Conversations #254 from 2022-04-04T19:49:54

1. Why don't we bench press more often?

2. Programming & testing workouts.

3. Best workouts to do "not for time".

Linchpin Conversations #253 from 2022-04-01T22:39:05

Good days lead to good weeks. Good weeks lead to good months. Good months lead to great years.

Linchpin Conversations #252 from 2022-03-28T19:59:12

1. How are CrossFit Hero workouts created?

2. Should squatting technique change for different movements?

3. How to recover physically & mentally from an injury.

Linchpin Conversations #251 from 2022-03-25T13:32:40

Stories from real life! Life has no regard for your fitness schedule. I explain how I modified a Heavy Day at a high heart rate to fit the limited time window available. Fitness was still achiev...

Linchpin Conversations #250 from 2022-03-21T15:57:34

Emily Sherwood answer's your questions.

1. Emily's tips & tricks to get in workouts with an infant.

2. What does Emily's diet look like?

3. What music does she like for work...

Linchpin Conversations #249 from 2022-03-18T12:51

My review of the 2022 CF Games Open workouts.

Linchpin Conversations #248 from 2022-03-14T17:22:53

1. Daily Programming vs Programming a Competition, what's the difference?

2. What sports/activities do I enjoy other than working out?

3. Garage Gym Tours & Shout Outs!

Linchpin Conversations #247 from 2022-03-11T17:02:23

What does "more is not better, better is better" actually mean for your life and your training?

Linchpin Conversations #246 from 2022-03-07T14:05:28

1. Kipping vs Strict, what is the benefit?

2. Knee pain during heavy squats, what to do?

3. Using the "notes" section of the btwb app

Linchpin Conversations #245 from 2022-03-04T17:40:18

5x5 Front Squats were scheduled, but life got hectic. Instead of not working out, I found a solution to the problem. Many people will experience a similar situation & these conversations help gi...

Linchpin Conversations #244 from 2022-02-28T17:06:09

1. What to focus on for Recovery

2. Warm-up or Stretching...which is more important?

3. Favorite Open Workouts

4. Garage Gym Tours

Linchpin Conversations #243 from 2022-02-25T15:58:01

Having an 8 month old baby girl caused big disruptions in 3 of the 5 workouts I did last week. No problem! That's life & we offer you solutions so you can still make fitness happen no matter wha...

Linchpin Conversations #242 from 2022-02-21T16:21:50

1. CrossFit Crush list

2. Scores on Whiteboard - helpful or hurtful?

3. Resources for knowledge

4. Time Caps

Linchpin Conversations #241 from 2022-02-18T18:19:27

Real stories of fitness from real people living busy lives. These people motivate me 100X more than any professional athlete ever could. I hope you enjoy them.

Linchpin Conversations #240 from 2022-02-14T15:49:38

1. What sports do Emily & I enjoy watching and/or participating in?

2. Pull-ups vs Chin-ups

3. Pros & Cons of the CF Games evolution over the lsat 15 years

Linchpin Conversations #239 from 2022-02-11T14:25:07

Fake solutions to real problems will not put you on a successful path. Avoid flashy, unsustainable behavior & embrace the fundamentals. Discipline & consistency go a long way when you are armed ...

Linchpin Conversations #238 from 2022-02-05T16:47:15

CrossFit is infinitely scalable. Often people think if scaling the reps, loading, rounds, and/or complexity of the movements. Scaling can also apply to the intensity of the workout as well. This...

Linchpin Conversations #237 from 2022-01-31T17:29:29

1. Was Emily Sherwood able to do a 1:43 "Grace" as Rx'd at 6.5 months postpartum because of her former gymnastics background or because she used to be a CF Games athlete?

2. If someone ca...

Linchpin Conversations #236 from 2022-01-28T22:39:36

We've done over 230 episodes of Linchpin Conversations since it began. A wide array of topics have been discussed on almost every aspect of fitness. Here is a summary of some of our favorite, co...

Linchpin Conversations #235 from 2022-01-26T20:13:52

Ideally, you scale or modify the workout based upon a self assessment you conduct during the warm-up. However, sometimes it becomes apparent only AFTER the workout begins that you should have sc...

Linchpin Conversations #234 from 2022-01-17T16:52:15

1. Should you run, bike or row during the warm-up?

2. How should you strategize Tabata style workouts?

3. Should you do the optional Accessory work?

Linchpin Conversations #233 from 2022-01-14T19:04:04

We often refer to "training for real life". In this episode we explain what that means, why it is critically important & how you can prepare for it.

Linchpin Conversations #232 from 2022-01-10T15:01:01

1. What about Castro?

2. Would I program the CFG Open if asked?

3. Gymnastics Skills Sessions

4. Favorite book of 2021

Linchpin Conversations #231 from 2022-01-07T17:55:04

Only 19% of people stick with their New Year's resolutions. Success leaves clues. We share some best practices to help you make meaningful & long lasting changes to truly change your life for th...

Linchpin Conversations #230 from 2022-01-03T17:42:11

1. What are a few of my favorite workouts I've created?

2. Trapped on a desert island, what would be the 3-4 workouts I'd do for the rest of my life?

3. If you identify personal de...

Linchpin Conversations #229 from 2021-12-31T15:36:04

If you truly want to be prepared for any challenge life throws your way, then training with intelligently designed variance is critical. It can be easy for many people to let biases creep into t...

Linchpin Conversations #228 from 2021-12-24T19:43:34

Layne is approaching 6 months old. I've had to modify, scale & rearrange more workouts in the last 6 months than the previous 16 years. Here are my lessons learned & observations.

Linchpin Conversations #227 from 2021-12-20T16:42:02

1. Why are Sumo Deadlift High Pulls one of the L1 movements, but rarely programmed?

2. Nasty workouts that were never repeated.

3. Accessory Engine building.

Linchpin Conversations #226 from 2021-12-17T15:18:14

Dr. Smith shares her unique, expert perspective about the current state of the world. She has seen first hand what happens to people who do not make their health & fitness a priority.

Linchpin Conversations #225 from 2021-12-13T14:52:20

1. What is the Linchpin "DT" challenge?

2. What are 1st, 2nd & 3rd Wave adaptations?

3. Can you be too strong?

4. Rower vs Air Bike.

5. Develop strict or kipping move...

Linchpin Conversations #224 from 2021-12-10T17:15:34

We discuss how movements & loadings change across various Age groups in competition & whether or not that should influence your training if you're a Masters athlete.

Linchpin Conversations #223 from 2021-12-06T17:06:32

1. What is intentional interference in workouts?

2. What are benefits of a "Heavy Day at a High Heart Rate"?

3. What are slow twitch & fast twitch muscle fibers?

Linchpin Conversations #222 from 2021-12-03T21:20:52

Matteo Pizzi is a CrossFit Level 3 Coach who has taken courses to improve his knowledge about programming & modifying workouts to meet the needs of Adaptive Athletes. Matteo lives in Milan, Ital...

Linchpin Conversations #221 from 2021-11-26T21:32:16

Zack Lewis is a husband, father, school teacher & a CrossFitter. At his heaviest he weighed over 400 lbs. He has lost over 100 lbs & is till making progress towards his goal. Zack candidly talks...

Linchpin Conversations #220 from 2021-11-22T23:44:45

1. How to use workout data optimize your fitness.

2. What data should go in the "notes" section on btwb?

3. What makes programming intelligently designed?

4. What are some p...

Linchpin Conversations #219 from 2021-11-19T15:01:57

I'm very happy that some of my all-time favorite CrossFit workouts were created many years ago...& I explain why.

Linchpin Conversations #218 from 2021-11-15T15:38:52

1. Veteran's Day workouts/traditions.

2. Devices that measure recovery.

3. What goes into prepping for a Live broadcast like the Rogue Invitational?

4. How will my fitness t...

Linchpin Conversations #217 from 2021-11-12T16:56:04

We discuss what is included in the CF Linchpin private track from the detailed warm-ups, 5 different workout options, goal times, videos talking about the intended stimulus, movement demo videos...

Linchpin Conversations #216 from 2021-11-08T14:48:05

1. Does missing a workout throw off the entire training block?

2. What are the benefits of pairing push & pull movements?

3. What athlete did I want to meet at the Rogue Invitation...

Linchpin Conversations #215 from 2021-11-05T14:08:13

I discuss the competitors, the leaderboard, the venue, the Strongman competition, the prize money, the live broadcast & the hotel workouts I did.

Linchpin Conversations #214 from 2021-10-29T02:11:53

If you only hang out with other CrossFitters you may get a jaded perspective regarding your level of fitness. The truth is you are probably doing far better than you give yourself credit for! My...

Linchpin Conversations #213 from 2021-10-22T15:35:08

1. What is the best way to get back into working out after COVID or any long time off?

2. What to do if you don't have enough time to work on flexibility.

3. How do you deal with r...

Linchpin Conversations #212 from 2021-10-22T13:44:58

Distance coaching is becoming more common every day. Eric is a Linchpin member who lives in New York, but he coaches athletes from all around the world. He shares his best practices & lessons le...

Linchpin Conversations #211 from 2021-10-18T16:53:04

1. What is the history/evolution of CF Linchpin?

2. Is cooling down & stretching actually effective?

3. Applying the Sickness-Wellness-Fitness continuum to CF Linchpin.

Linchpin Conversations #210 from 2021-10-15T13:29:24

Understanding & implementing these concepts is mission critical to your success in CrossFit regardless if you are brand new or have been working out for a decade.

Linchpin Conversations #209. "Ask Me Anything" 10.07.2021 from 2021-10-11T17:15:20

An interview with Abbie Pritchard. Abbie is my sister-in-law & over the last 18 months she has lost nearly 100 pounds. She walks us through her weight loss journey, shares best practices as well...

Linchpin Conversations #208 from 2021-10-08T15:48:06

Do you have limited time each day to workout? We provide you the simple information you need to take control of your fitness even if you only have 30 minutes a day. We cover how to modify any wo...

Linchpin Conversations #207 from 2021-10-04T14:18:48

1. Knee push-ups vs elevated push-ups

2. Some strength & conditioning coaches say training only 3 times a week is optimal, why does CrossFit train more?

*WARNING...Question 2 leads...

Linchpin Conversations #206 from 2021-10-01T17:25:16

Brian & Anne are members of CF Linchpin who train in their garage/driveway every day. After learning their 70-year old neighbor, Mr. John, recently fell in his home & was unable to get up, they ...

Linchpin Conversations #205 from 2021-09-27T19:39:17

1. What is the process for coming up with the various workout options each day?

2. Did I ever get a question at a CrossFit seminar that I could not answer?

3. What advice would I g...

Linchpin Conversations #204 from 2021-09-24T17:49:08

Hard skills vs soft skills required to be an effective coach are discussed with real life examples.

Linchpin Conversations #203 from 2021-09-20T15:51:34

1. What movement is effective, but not programmed for some reason?

2. Best way to incorporate hypertrophy work with Linchpin?

3. Are Dumbbell workouts enough to be for life?

Linchpin Conversations #202 from 2021-09-17T22:43:01

Jay King is a CrossFit Level 3 Coach as well as a school teacher. He started a CrossFit kids program at his school that had 400 children participating in it. Jay shares his knowledge & expertise...

Linchpin Conversations #201 from 2021-09-13T16:22:48

1. Does the Linchpin programming & goal times get adjusted based on data from the community?

2. What to do when a gym owner is making bad programming decisions.

3. What is the futu...

Linchpin Conversations #200 from 2021-09-10T16:14:09

A member of the Linchpin community asked for suggestions to help sustain his health & fitness over time. He said he struggled with consistency & getting back into working out after life/work dis...

Linchpin Conversations #199 from 2021-09-06T16:01:28

1. What was my favorite lecture to give at CrossFit Seminars?

2. Status of the On-ramp programs.

3. In-person meet-ups are happening.

4. Goal times & dumbbell workouts.

Linchpin Conversations #198 from 2021-09-03T16:49:12

We also discuss how "Nobody Cares. Train Harder." and "Scaling is Cool." can both coexist in an athlete's life.

Linchpin Conversations #197 from 2021-08-30T17:16:52

1. Should you prioritize sleep or training?

2. Which is worse, Hell Week or a baby with colic?

3. If you could only do 1 workout for the rest of your life...

4. Signs of Goo...

Linchpin Conversations #196 from 2021-08-27T16:19:55

He discusses what lead him to CrossFit, why he opened a gym, what their community is like, how they dealt with COVID and offer advice to new gym owners.

Linchpin Conversations #195 from 2021-08-23T16:01:40

1. The mysterious post-it notes on my wall are explained.
2. Does athlete participation influence Linchpin programming?
3. What are some of my quick & easy meals?
4. Does my wi...

Linchpin Conversations #194 from 2021-08-20T18:34:06

I discuss the pros & cons of the many ways I have experimented with working cheat meals into my nutrition & life. Some things worked well & others were epic failures. The good, the bad & the ugl...

Linchpin Conversations #193 from 2021-08-16T15:39:06

1. What are the BTWB Challenges all about?

2. How to build an engine, aka improve conditioning.

3. What did I think if the 2021 CF Games programming?

4. What gyms around the...

Linchpin Conversations #192 from 2021-08-13T17:11:29

Jordan Holland is one of the main organizers of the Cascade Classic. This event is in its 8th year and attracts as many as 600 competitors. It is a highly inclusive and fun event that takes plac...

Linchpin Conversations #191 from 2021-08-06T16:15:45

A recap of my quick trip to the 2021 CrossFit Games & my participation in the CrossFit Health panel regarding chronic disease.

Linchpin Conversations #190 from 2021-08-02T18:24:05

1. If you go to a CrossFit gym how can you evaluate the quality of the programming?

2. Simone Biles, gymnastics & mental health.

3. On-ramp programs.

4. How to overcome a fe...

Linchpin Conversations #189 from 2021-07-30T16:34:14

Social media is a tool with the power to significantly impact our physical and mental health in either a profoundly positive or negative manner. The potential pitfalls of social media comparison...

Linchpin Conversations #188 from 2021-07-26T17:21:34

1. Why have some gyms gone away from classic CrossFit programming?
2. How am I enjoying being a "girl dad"?
3. If I competed at the CF Games what workout would I want to see & not wa...

Linchpin Conversations #187 from 2021-07-23T16:40:47

My new baby girl is 3 weeks old and I'm exhausted. This is forcing me to realize my daily sessions in the gym are about making smart decisions, moving my body and relieving stress. During this p...

Linchpin Conversations #186 from 2021-07-19T20:36:15

1. How big is the Linchpin community & what do the demographics look like?

2. Should you buy an Air Bike, Rower or Ski Erg?

3. If you frequently scale the loading in workouts so yo...

Linchpin Conversations #185 from 2021-07-16T16:25:46

Greg Stephens is a real estate agent, a PGA professional & a member of the Linchpin community. He shares his journey from previously weighing 260 pounds to now weighing 180. He tells us how he f...

Linchpin Conversations #184 from 2021-07-12T15:24

1. At what distance do I decide to use a dedicated running shoe?

2. Can a tall person win the CrossFit Games?

3. How can one program (i.e. CrossFit) get everyone "fit"?

4. H...

Linchpin Conversations #183 from 2021-07-09T18:37:26

We just had our 3rd child, so there is a little newborn baby in our life! Fitness, sleep and nutrition continue to remain priorities, but adjustments need to be made. Whatever life throws at you...

Linchpin Conversations #182 from 2021-06-28T13:43

1. Funny and/or worst experiences coaching or training.

2. How to break through mental barriers with Oly lifts.

3. Are there movements to avoid or modify for older athletes?

Linchpin Conversations #181 from 2021-06-25T17:19:35

Real life disrupts your workout schedule. I walk through the last 3 days of poor sleep, less than ideal nutrition, travel and how I heavily modified workouts to make fitness possible.

Linchpin Conversations #180 from 2021-06-23T16:08:11

1. Can you improve on a movement without doing it every week?

2. What if you don't have enough time to properly rest during intervals?

Linchpin Conversations #179 from 2021-06-22T02:54:12

Addictive experiences can be "engineered". This is neither inherently good or bad. The critical factor is increasing your awareness about what makes certain behaviors addictive in a good way ver...

Linchpin Conversations #178 from 2021-06-18T13:15:08

1. Writing a book
2. Scaling for various age groups
3. Estimating your 1RM without attempting a 1RM
4. Benefits of gymnastics
5. Get a 100 lb. weighted pull-up without tr...

Linchpin Conversations #177 from 2021-06-16T14:36:38

The difficulty of the task/workout needs to be appropriately paired to the skill level of the individual athlete. If the task is well beyond the athlete's skill level it can lead to frustration,...

Linchpin Conversations #176 from 2021-06-14T17:16:08

1. Box Jumps vs. Box Step-ups, pros & cons.
2. Adding a weight vest to training
3. Linchpin meet-ups
4. What to do if you cannot maintain pace during intervals
5. Top 3 b...

Linchpin Conversations #175 from 2021-06-11T16:27:47

The purpose of general & specific warm-ups. A hybrid model is presented. Practice rounds are discussed. Examples are given for specific workouts.

Linchpin Conversations #174 from 2021-06-10T17:06:57

1. What is my biggest source of inspiration when programming?
2. Daily rituals, time & task management tips/tricks
3. How to maintain intensity near the end of a workout
And mu...

Linchpin Conversations #173 from 2021-06-07T13:17:01

Can someone be fit & healthy without snatching? What movements do not get the respect they deserve?

Linchpin Conversations #172 from 2021-06-04T16:29:27

1. Could Adrian Bozman come on the AMA?
2. Can Rest Days be shifted around?
3. Regular Oreos or double-stuffed?
4. Three items to have when the Zombies come.
5. Biggest o...

Linchpin Conversations #171 from 2021-06-02T13:55:42

Marcus owns CrossFit KH in Germany. He is a member of the CF Seminar Staff and is also the CrossFit Country Manager overseeing more than 500 affiliates in Germany, Austria & Switzerland. He shar...

Linchpin Conversations #170 from 2021-05-31T18:20:11

1. In what area could CrossFit improve?
2. How do you know when to take an unscheduled Rest Day because your body needs it?
3. The benefits of a "Foundations" or "On-ramp" program. Listen

Linchpin Conversations #169 from 2021-05-29T15:55:41

CF Linchpin Test 5
For time:
20 Back Squats, 225/155
2 Mile Run
20 Back Squats, 225/155

The "Fitness Level" in the BTWB app is also discussed.

Linchpin Conversations #168 from 2021-05-26T16:34:19

1. How to develop Chest-to-bar pull-up strength.
2. Using D-balls & Sandbags on Heavy Days.
3. Is Elite Gymnastics a broken sport?
4. How "over-involved" parents can make their...

Linchpin Conversations #167 from 2021-05-24T15:29:25

Karl is a Level 4 CrossFit trainer who lives in Scotland. He has work at roughly 400 CrossFit seminars all around the globe. He is a wealth of knowledge and shares valuable insight on training a...

Linchpin Conversations #166 from 2021-05-21T15:26:38

1. Butterfly kip vs C-kip, which is safer/better?

2. A member asked how it is possible that his major lifts are improving even though we only go heavy once a week. His old gym lifted heav...

Linchpin Conversations #165 from 2021-05-19T17:45:02

Tips & tricks to successfully perform CrossFit workouts in a traditional gym environment. 

Linchpin Conversations #164 from 2021-05-17T16:10:08

1. How to stay healthy & sane in a global pandemic

2. Every training session should have a goal.

3. Targeting individual weaknesses.

& much more...

Linchpin Conversations #163 from 2021-05-14T15:50:50

Rod talks about community, coaching, helping people and why he chose to open a gym in the middle of the global COVID-19 pandemic.

Linchpin Conversations #162 from 2021-05-12T16:25:08

1. Do I ever make Super Fitness Robot times that are unobtainable just to see if people can do it?

2. Pros & Cons of pursuing high skill movements like the snatch alone in your garage. Listen

Linchpin Conversations #161 from 2021-05-10T16:59:09

How to modulate your intensity in order to have a long, happy, healthy & sustainable experience with CrossFit.

Linchpin Conversations #160 from 2021-05-07T16:30:11

1. Why I should or should not go head-to-head against Emily Sherwood in the classic CrossFit workout "Nasty Girls".

2. How much do poor decisions outside the gym, such as nutrition, sleep...

Linchpin Conversations #159 from 2021-05-05T16:42:54

A question about scaling is answered from an athlete who says they struggle with almost all aspects of any given workout. The "RX'd" loading, rep range, rounds, etc all seems out of reach. What ...

Linchpin Conversations #158 from 2021-05-03T15:29:02

Topics addressed were:

1. What do I take into account when including CrossFit benchmarks or Hero workouts into the Linchpin programming?

2. How does (or should) bodyweight be taken...

Linchpin Conversations #157 from 2021-04-30T15:58:06

CF Insanity has been an affiliate for over 10 years. They are one of the many gyms which choose to follow the CF Linchpin private track for their programming. Dave talks with me about what it ta...

Linchpin Conversations #156 from 2021-04-28T15:31:37

My wife, Emily is 26 weeks pregnant with our 3rd child. She is a former D1 collegiate gymnast & two-time individual competitor at the CrossFit Games & joined me on this "Ask Me Anything".

Linchpin Conversations #155 from 2021-04-26T15:37:20

If an invisible drone flew over us & recorded all of our choices & actions it would likely no longer be a mystery as to why we failed to achieve a certain goal. Only by being brutally honest wit...

Linchpin Conversations #154 from 2021-04-23T15:27:30

1. Training Senior Citizens

2. Top recommended specialty gear for garage gym

3. Discussion about EMOMs

Linchpin Conversations #153 from 2021-04-21T16:02:31

Setting a goal of being able to do CrossFit benchmark workouts as RX'd is a lofty goal & a serious challenge for many people. This can be achieved through intelligent scaling, modifications and ...

Linchpin Conversations #152 from 2021-04-19T16:17:40

Topics covered...

1. Have I ever had to confront a gym owner or trainer for doing something dangerous?

2. Do the Super Fitness Robot times affect the programming?

3. Pause S...

Linchpin Conversations #151 from 2021-04-16T15:37:42

This is the headline from a CNN article published on March 2, 2021. We discuss the facts presented in this article and how CrossFit coaches and athletes are uniquely positioned to possibly help ...

Linchpin Conversations #150 from 2021-04-14T15:51:32

1. How & when I will give my thoughts regarding the 2021 CFG Open workouts.

2. Lessons learned from my time in the SEALs.

3. The Master's Age group (50-54) generally use the same l...

Linchpin Conversations #149 from 2021-04-12T16:10:43

I've got 2 kids, a pregnant wife, 2 dogs & a busy job. Life is hectic. This means workouts are interrupted all the time. When life forces you to modify the workout it is important to know how to...

Linchpin Conversations #148 from 2021-04-09T16:06:24

1. Is it bad to always row or bike instead of run?

2. How often do new workouts get created?

3. How do I determine if a workout will be repeated?

4. Will some workouts not b...

Linchpin Conversations #147 from 2021-04-07T14:43:09

We talk through 50th percentile & 75th percentile scores/loads for Fran, 1RM Deadlift, Helen, 1RM Back Squat, Cindy, 1RM clean & Jerk, 5k Run, DT and an 800m run. Accessory work and BTWB special...

Linchpin Conversations #146 from 2021-04-05T13:27:44

Accumulating Good Days in the Gym leads to great things. We explain the steps to accomplish this.

Linchpin Conversations #145. from 2021-04-02T15:13:44

Topics addressed were...

1. Why are walking lunges preferred over stationary lunges?

2. Book recommendations

3. Dissecting the 02.09.2021 Interval workout

4. Best wor...

Linchpin Conversations #144 from 2021-03-31T15:27:40

Programmers need to give themselves creative leeway & space for experimentation & innovation. We discuss these topics in the real world context of the CrossFit Hero workout "Ryan", "Elizabeth" &...

Linchpin Conversations #143 from 2021-03-29T15:35:46

Topics covered were:
1. What do I think of Mat Fraser's retirement?
2. Steps to build a better engine. (metabolic conditioning)
3. Questions from an ultra-marathoner are addres...

Linchpin Conversations #142 from 2021-03-26T15:08:54

Imperfect workouts are important. Real life can disrupt our workout schedule more often than we would like. When this happens it is important to shift your mindset and goals. Fitness can still b...

Linchpin Conversations #141 from 2021-03-24T15:55:23

My wife, Emily Sherwood is 18 weeks pregnant. This is her 3rd pregnancy. She is a former D1 collegiate gymnast & two-time individual competitor at the CrossFit Games. She answers questions from ...

Linchpin Conversations #140 from 2021-03-22T15:28:23

How long should you Rest during Interval training? We discuss the article "Rest & Recovery in Interval-Based Exercise", which was written by Tony Leyland. The article was originally published in...

Linchpin Conversations #139 from 2021-03-19T16:27:14

Topics addressed were...

1. What factors affect the "intended stimulus" of a workout?

2. What does "training for longevity" really mean?

3. Should some people train more to ...

Linchpin Conversations #138 from 2021-03-17T15:19:47

Do NOT try this at home! Stories about workouts gone bad. I share some blunders I've made over the years.

Linchpin Conversations #137 from 2021-03-15T15:53:44

Questions/topics from the Linchpin community answered were:

1. Is it okay to drop a deadlift from the top?

2. Touch-n-Go Deadlifts vs Dead-Stop Deadlifts

3. Should you wear ...

Linchpin Conversations #136 from 2021-03-12T16:09:13

Julie had a hip replacement. Should she squat? Her orthopedic surgeon says no. Her physical therapist says yes. She is stuck in the middle & not sure what to do.

Linchpin Conversations #135 from 2021-03-10T15:45:26

Questions/topics from the Linchpin community answered were:

1. The worst time I tore my hands in a workout

2. When is the best time to do Accessory Work?

3. When to move fro...

Linchpin Conversations #134 from 2021-03-08T15:52:56

Joe Westerlin discusses the what, how & why of these various protocols. Joe is a Level 4 CrossFit Trainer and a Seminar staff Flowmaster. He also owned a CF affiliate for 10 years & has a backgr...

Linchpin Conversations #133."Ask Me Anything" 12.31.2020 from 2021-03-05T17:15:38

Questions/topics from the Linchpin community answered were:

1. Quick reflections on the year 2020

2. Tips for working out when motivation is low

3. Programming Phases, Struc...

Linchpin Conversations #132 from 2021-03-03T16:36:40

My real life story with body Image Issues. I know many people deal with similar issues. I hope sharing my story can help someone.

Linchpin Conversations #131 from 2021-03-01T17:03:03

Questions/topics from the Linchpin community answered were:

1. Should scaling be based to meet the "Super Fitness Robot" time, the "More Likely" time or by another metric?

2. Daily...

Linchpin Conversations #130 from 2021-02-26T16:18:27

How to build a home gym for $500. This gear list provides everything you need to develop incredible fitness. It requires very little space and is extremely economical.

Linchpin Conversations #129 from 2021-02-25T17:03:57

Questions/topics from the Linchpin community answered were:

1. If someone has a barbell, is there value in doing the Dumbbell workouts? If so, what?

2. I don't have a pull-up bar o...

Linchpin Conversations #128 from 2021-02-22T15:08:46

A member of the Linchpin community emailed us and said their life is very hectic at the moment and free time is rare. They can only do 3 of the 5 workouts we program each week. They asked for he...

Linchpin Conversations #127 from 2021-02-19T17:18:26

Questions/topics from the Linchpin community answered were:

1. Should Crossfit include more lateral movements?

2. How can you train alone & improve your technique?

3. Though...

Linchpin Conversations #126 from 2021-02-17T17:54:25

Managing Intensity intelligently. How to manage intensity during workouts to improve athletically & avoid burning out.

Linchpin Conversations #125 "Ask Me Anything" 12.07.2020 from 2021-02-15T17:14:24

Questions/topics from the Linchpin community answered were:

1. Who are the people I discuss programming with?

2. Pull / Push template vs. Body Part Splits

3. Periodization Listen

Linchpin Conversations #124 from 2021-02-12T16:18:52

Keys to working out consistently. How to be a Fitness Hero who does not miss workouts in 3 simple steps. (Be. Do. Have.) Motivation versus dedication is discussed.

Linchpin Conversations #123 from 2021-02-10T18:06:56

Questions/topics from the Linchpin community answered were:

1. Favorite Thanksgiving food item

2. Alternative options to running, farmer's carries, etc that can be done indoors dur...

Linchpin Conversations #122 from 2021-02-08T16:36:21

Do we do "Open Prep" & will the 2021 CF Games Open workouts be programmed as a Linchpin workout of the day?

Linchpin Conversations #121 from 2021-02-05T16:50:33

Questions/topics from the Linchpin community answered were:

1. If you miss a workout should you make it up or take the extra rest?

2. How to prioritize fitness properly in your lif...

Linchpin Conversations #120 from 2021-02-03T17:10:10

We answer a question that popped up when Linchpin Test 7 was programmed. Should the workout be scaled to meet the goal times or is it acceptable to disregard the goal times and treat it as more ...

Linchpin Conversations #119 from 2021-02-02T00:42:21

Questions/topics from the Linchpin community answered were:

1. CrossFit does most things right. What could it do better?

2. Will strategy for the 2021 CF Games Open workouts be giv...

Linchpin conversations #118 from 2021-01-29T15:08:34

I relate some real life experiences I have dealt with regarding intelligently working around an injury.

Linchpin Conversations #117 from 2021-01-27T16:16:53

Questions/topics from the Linchpin community answered were:

1. How to overcome fear of box jumps, being inverted, coming back from injury, etc.

2. How to figure out if your are und...

Linchpin Conversations #116 from 2021-01-25T16:24:51

A candid discussion about some of the most common mistakes people make in CrossFit and why you want to avoid them. 

Linchpin Conversations #115 "Ask Me Anything" 10.29.2020 from 2021-01-22T17:11:37

Questions/topics from the Linchpin community answered were:

1. Was the 2020 Reebok CrossFit Games a true test of fitness?

2. Can Mat Fraser & Tia Toomey win again in 2021?

3...

Linchpin Conversations #114 from 2021-01-18T15:59:22

Richie Lancaster owns CrossFit Weaverville XC. He talks about his community, improving your knowledge and why they choose to follow Linchpin programming.

Linchpin Conversations #113 from 2021-01-15T15:49:40

Common questions regarding Heavy Days are answered, such as: 1. How to warm-up

2. How to pick the right loading

3. Rest periods

4. Missed lifts

5. Going for a new PR<...

Linchpin Conversations #112 from 2021-01-11T15:03:09

Questions/topics from the Linchpin community answered were:

1. How to get better at Overhead Squats

2. Am I fitter now compared to when I competed at the 2009 CrossFit Games?

Linchpin Conversations #111 from 2021-01-08T17:34:13

This was a real question from a new athlete unfamiliar with CrossFit. It is a common question and one that is critical to understand if you are to have a long, happy and healthy experience with ...

Linchpin Conversations #110 from 2021-01-04T17:29:16

Questions/topics from the Linchpin community answered were:

1. What are the benefits of a half-marathon row? Should you do it?

2. Should scaling/modifying workouts happen with resp...

Linchpin Conversations #109 from 2021-01-01T17:27:16

An interview with Eric, the owner of CrossFit Undone. We discuss how Covid-19 has affected his gym and what they did while being shut down. Eric has held other occupations, but nothing makes him...

Linchpin Conversations #108 from 2020-12-28T17:09:40

Questions/topics from the Linchpin community answered were:

1. How will I effective manage Linchpin as it continues to grow?

2. How to approach Heavy Days.

3. How to improve...

Linchpin Conversations #107 from 2020-12-26T15:38:38

How many double-unders should you be able to do before you do them in a workout? What are some tips and tricks to improve them? How could you modify a workout that involves double-unders for som...

Linchpin Conversations #106 from 2020-12-21T15:12:17

Questions/topics from the Linchpin community answered were:

1. Thoughts on training kids with CrossFit

2. What made me want to start CrossFit Linchpin & how has the programming evo...

Linchpin Conversations #105 from 2020-12-18T15:46:02

The right warm-up for YOU. What is the purpose of a warm-up? How can you incorporate skill practice into a warm-up? There are benefits to intelligently experimenting and figuring out what works ...

Linchpin Conversations #104 from 2020-12-14T15:48:55

Questions/topics from the Linchpin community answered were:

1. What do I think of the 2020 CrossFit Games events?

2. Will I commentate at the 2020 CF Games?

3. Would I consi...

Linchpin Conversations #103 from 2020-12-11T17:22:19

A discussion about the Hero workout "The Seven". Real talk about feeling pressure from social media to perform a certain way or make decisions about your workout. Just because you CAN do a worko...

Linchpin Conversations #102 from 2020-12-07T17:24:37

Questions/topics from the Linchpin community answered were:

1. What workout gear would I take on vacation? Or do I just relax?

2. How much time does it take to run Linchpin?

Linchpin Conversations #101 from 2020-12-04T17:41:33

An interview with the lead instructor of "The Gymnastics Course", Chuck Bennington. Gymnastics might be the biggest area of improvement needed for most athletes, yet it is often neglected. We di...

Linchpin Conversations #100 from 2020-11-30T17:31:45

Questions/topics from the Linchpin community answered were:

1. As we age, a decline in overall fitness occurred, but must we also lose flexibility?

2. What is a workout I underesti...

Linchpin Conversations #99 from 2020-11-27T17:10:15

Should "RX'd" workouts be written on the whiteboard if most members cannot do them? Or, should the prescribed workout of the day be modified to align with what the majority of the members of a g...

Linchpin Conversations #98. from 2020-11-23T21:54:24

Questions/topics from the Linchpin community answered were:

1. What are some of my favorites moments from being a CF Games analyst?

2. What are some ways to incorporate techniques ...

Linchpin conversations #97 from 2020-11-20T16:15:59

Chris is a knowledgeable coach with a focus in running and aerobic capacity. He has worked with athletes such as Mat Fraser, Tia Toomey, Rich Froning and many others. This discussion is packed w...

Linchpin Conversations #96. from 2020-11-16T16:26:56

Questions/topics from the Linchpin community answered were:

1. How do we choose the rep schemes for Heavy Days

2. What makes a "bad" workout?

3. Thoughts on barbell complexe...

Linchpin Conversations #95 from 2020-11-13T17:34:50

The key to Double-unders, Muscle-ups & Snatching. A discussion of "Training" versus "Practice". This is a key element of classic CrossFit methodology and critically important to athletic develop...

Linchpin Conversations #94 from 2020-11-09T15:44:48

"AMA" Questions/topics from the Linchpin community answered were:

1. Games athletes and the Monday Monster Mash

2. Reviewing data to influence programming

3. Advice I would ...

Linchpin Conversations #93 from 2020-11-06T14:47:57

Divorced, depressed, 30 pounds overweight & asking for help. We answer a question from someone going through a very rough time in their life. They are struggling with consistency, motivation and...

Linchpin Conversations #92. Ask Me Anything 08.06.2020 from 2020-11-01T16:26:55

This is from the "Ask Me Anything" we host every Thursday in the CF Linchpin private track Facebook group. Members submit questions and other members upvote them. The most popular ones get answe...

Linchpin Conversations #91 from 2020-10-30T16:26:15

You are always authorized to modify/scale a workout to meet your needs. Educating yourself is key to success in this critical area. If you begin to understand the "why" behind the workout, then ...

Linchpin Conversations #90. "Ask Me Anything" 07.30.2020 from 2020-10-27T13:46:33

Questions/topics from the Linchpin community answered were:

1. Recommendations for flexibility

2. Biggest mistakes I see people make in CrossFit

3. Warm-ups and deload weeks...

Linchpin Conversations #89 from 2020-10-19T16:10:45

EC Synkowski is the owner of OptimizeMe Nutrition. She discussed why she created her 10 principles, why no specific foods are listed and the importance of properly educating yourself regarding f...

Linchpin Conversations #88 from 2020-10-16T03:20:38

Questions/topics from the Linchpin community answered were:

1. What are some of the best CrossFit Journal articles to improve knowledge?

2. What pieces of gear do I use the most an...

Linchpin Conversations #87 from 2020-10-12T14:15:17

Should workouts use percentages of your 1RM or assign the loading?

Linchpin Conversations #86. Ask Me Anything 07.16.2020 from 2020-10-09T16:36:31

Questions/topics from the Linchpin community answered were:

1. What is the "normal person" version of doing a sub 5-minute mile, a 500 lb. back squat & 50 unbroken pull-ups in the same da...

Linchpin Conversations #85 from 2020-10-05T15:29:12

Words are powerful, choose them wisely. The words you use to describe and assess your workout performance are profoundly impactful and powerful. Context is given for various workout performances...

Linchpin Conversations #84 - Ask Me Anything. 07.10.2020 from 2020-10-02T15:36:42

Ask Me Anything:

1. Tips and tricks to having a relaxed attitude when faced with problems.

2. What would a Linchpin competition look like?

3. Is it true that I don't like wo...

Linchpin conversations #83 from 2020-09-28T16:42:26

Can you be too strong? This is a classic question found in the CrossFit journal and Level 1 Seminars. Defining your terms and goals is critical to answering it. The answer should help people foc...

Linchpin Conversations #82 from 2020-09-25T12:48:20

This is from the "Ask Me Anything" we host every Thursday. Questions/topics from the Linchpin community answered were:

1. Tips for properly and safely lowering weight from overhead.

Linchpin conversations #81 from 2020-09-21T14:39:07

Deload Weeks - necessary or not?

What is a deload week? Does everyone need to incorporate them? Intensity is critical, yet not sustainable. How is this reconciled? The importance of Rest ...

Linchpin Conversations #80 from 2020-09-18T14:56:29

Questions/topics from the Linchpin community answered were:

1. Why did I choose to keep Linchpin Athletics an official CrossFit affiliate?

2. What are my thoughts on Eric Roza purc...

Linchpin Conversations #79 from 2020-09-14T14:02:11

How & why to turn a workout into a "skills day". We use the workout "Amanda" as an example. The workout involves ring muscle-ups and full snatches.

Linchpin Conversations #78 from 2020-09-11T15:32:07

Questions/topics from the Linchpin community answered were:

1. Why are 1-arm dumbbell rows programmed so frequently for the Limited Equipment Option on heavy days?

2. Favorite song...

Linchpin Conversations #77 from 2020-09-07T16:21:49

I could be leaner, but I'm not. An honest discussion of how I eat to balance fitness AND happiness. We talk about a simple way to identify real food vs processed foods.(Classic CrossFit stuff) T...

Linchpin Conversations #76 from 2020-09-04T16:04:35

This is from the "Ask Me Anything" we host every Thursday in the Linchpin Athletics private track Facebook group.

Questions/topics from the Linchpin community answered were:

1. Who...

Linchpin conversations #75 from 2020-08-31T15:15:58

How intensely should you workout? How does CrossFit define and measure intensity? Should you workout as hard as possible every day and end up in a pool of sweat on the floor?

Linchpin Conversations #74 from 2020-08-28T16:05:24

This is from the May 28, 2020 "Ask Me Anything" we host every Thursday in the Linchpin Athletics private track Facebook group. Members submit questions and other members upvote them. The most po...

Linchpin Conversations #73 from 2020-08-24T14:58:43

A true story from a member is shared to help reinforce the importance of having a strong and supportive community. Also, the evolution of the Linchpin private track over the last 2+ years is dis...

Linchpin Conversations #72 from 2020-08-21T14:12:29

This is from the "Ask Me Anything" we host every Thursday in the Linchpin Athletics private track Facebook group. Members submit questions and other members upvote them. The most popular ones ge...

Linchpin Conversations #71 from 2020-08-17T16:07:22

No barbell? No problem. With minimal gear, maximum fitness is possible. Our "Limited Equipment Option" provides a daily workout using dumbbells. This will not just maintain your fitness, it can ...

Linchpin Conversations #70 from 2020-08-14T15:45:21

The Sickness-Wellness-Fitness Continuum & COVID-19. We dive into a 2002 CrossFit Journal article entitled, "What is Fitness?". Four standards for evaluating fitness are defined. We discuss the 4...

Linchpin Conversations #69 from 2020-08-10T15:32:22

Working long hours & only doing 3 workouts a week. We answer a question from the Linchpin community. One of our members works an irregular schedule on a 3-week rotation. Most of their days are 1...

Linchpin Conversations #68 from 2020-08-07T17:25:24

Workouts are not programmed for you to set a Personal Best. We provide a real life, true story of an athlete that did the workout "Randy" on 04.25.2020 and got his slowest time ever. A discussio...

Linchpin Conversations #67 from 2020-07-31T17:11:59

A question from the community is answered regarding if it is possible to be fit and healthy without squatting or hinging at the hip. The individual who asked the question suffers from intensely ...

Linchpin Conversations #66 from 2020-07-24T15:53:50

In this episode we discuss how I made poor decisions during my early years of CrossFit regarding poor form and prioritizing getting a fast time. I use some workouts involving overhead squats to ...

Linchpin Conversations #65 from 2020-07-17T17:00:48

To swear, or not to swear?...when public speaking. Does it matter is you use vulgarities? Does it affect your presentation and/or message? Does the audience find it engaging and funny, or distra...

Linchpin Conversations #64 from 2020-07-10T17:49:31

"The Fitness Stock Market". How to view your daily workouts as a long-term "investment" in your health and fitness. While stock market may go up or down on any given day, the goal is for the lon...

Linchpin Conversations #63 from 2020-07-03T16:31:01

Mike Megrian is one of the owners & head coaches at CrossFit Woburn. He decided to use the Linchpin private track as programming at his gym. We discuss why he made this choice, how his trainers ...

Linchpin Conversations #62 from 2020-06-26T15:35:52

Does doing a workout "unbroken" matter? Does a workout ever need to be unbroken? Why or why not? Is this important or not? Real world examples are given. We also discuss understanding the "inten...

Linchpin Conversations #61 from 2020-06-19T15:15:47

How to do pull-ups with no pull-up bar & much more. We also discuss how to do the 03.18.2020 Linchpin workout of front squats, bar-facing burpees and toes-to-bar with literally zero equipment. A...

Linchpin Conversations #60 from 2020-06-12T21:03:51

With many gyms closing because of COVID-19 we discuss how to workout whether you have a garage gym, limited equipment or literally no equipment. We also provide 50+ workouts that require little ...

Linchpin Conversations #59 from 2020-06-05T15:57:48

Do functional movements at LOW intensity have value? We answer a question from Ed, a member of the Linchpin community. He is 59 and has hurt his back, achilles and shoulder through mountain biki...

Linchpin Conversations #58 from 2020-05-29T14:18:38

Is it okay to quit during a workout? The word "quit" has a negative connotation in our society, however, not all quitting is the same. We discuss "quitting" versus making an informed decision ab...

Linchpin Conversations #57 from 2020-05-22T16:12:07

If you can jump 2 inches off of the ground and move you hands...then why can't you do double-unders? We answer this through discussion of the 10 General Physical Skills from the October 2020 CF ...

Linchpin Conversations #56 from 2020-05-15T15:32:26

Questions from a gym owner are answered: A gym owner's members want to learn the technique for kipping pull-ups, chest-to-bar pull-ups, snatching, clean & jerk, etc. With only an hour to use for...

Linchpin conversations 55 from 2020-05-08T14:42:17

How to be amazing at your job. We discuss basic recommendations to be professional and competent, regardless of your chosen profession. The topics are simple, easy to do and profoundly impactful...

Linchpin Conversations #54 from 2020-05-01T16:08:46

Special Operations Selection & Ranger School...your olympic lifts will not save you. I answer a question from someone preparing for Special Forces selection. He asked if he should be spending mo...

Linchpin Conversations #53 from 2020-04-24T14:48:04

SEAL training, Masters athletes & scaling. A shout out to the "Committed Club!", these are people who log at least 3 workouts a week. Scaling / modifying workouts for Masters athletes. Understan...

Linchpin Conversations #52 from 2020-04-17T14:41:57

"Relative Intensity"...discussed & explained. What is the definition of intensity & how is it measured? What is the difference between mathematical intensity & relative intensity? Contrary to po...

Linchpin Conversations #51 from 2020-04-10T14:32:49

The Monday Monster Mash. What is it? Where did it come from? How to use it?

Linchpin Conversations #50 from 2020-04-03T14:46:04

How to assess the "believability" of someone or something. Sometimes it is difficult to know who to listen to because of all the wanna-be, self-reported "experts" and useless noise on social med...

Linchpin Conversations #49 from 2020-03-30T15:52:53

Real life, real talk. 3 days of poor sleep & how if affected my workouts. Deadlifts were far less than I wanted, running was slower than usual and I significantly scaled the Hero workout "Nate"....

Linchpin Conversations #48 from 2020-03-27T16:44:44

Tips to improve your public speaking. We all engage in public speaking every day, whether we earn our living from it or not. In this episode I share some lessons I have learned over the years fr...

Linchpin Conversations #47 from 2020-03-25T16:52:51

The 3 types of questions. After lecturing at about 200 CrossFit seminars around the world and interacting with roughly 10,000 people in the audience, I noticed a pattern of questions. Not always...

Linchpin Conversations #46 from 2020-03-20T15:50:30

With the arrival of 2020 we discuss goal setting. I lay out 4 areas to focus on: Physical goals, Intellectual goals, Spiritual goals and Social goals. Tips are given to help achieve them, keep y...

Linchpin Conversations #45 from 2020-03-13T15:46:07

The decisions you make in sports, the military or the gym to "not complain & just suck it up" may catch up with you later in life. Every time you walk into the gym or open the fridge you have a ...

Linchpin Conversations #44 from 2020-03-06T16:40:11

We answer a question from the community. Mike G. is a member of the Linchpin private track and asked if there was value in attending a CrossFit Level 1 Seminar even if he does not have an intere...

Linchpin Conversations #43 from 2020-02-29T15:01:31

A discussion on how to program workouts. We talk about movements, rep ranges, loadings, time domains and much more. Questions from the community are also answered.

Linchpin Conversations #42 from 2020-02-21T18:27:15

Extra lifting is not what most people need to improve their fitness. We discuss the "Theoretical Hierarchy of the Development of an Athlete" from the 2002 article, "What is Fitness?". What peopl...

Linchpin Conversations #41 from 2020-02-14T17:20:58

Just because you can do something does not mean you should. The definition of Fitness compared to the definition of Health.

Linchpin Conversations #40 from 2020-02-07T21:25:05

Why it is okay not to time every workout you do. Tips for maintaining a solid pace in workouts. When and how to experiment with pacing.

Linchpin Conversations #39 from 2020-02-03T21:06:25

I completely discuss all the benefits of the Linchpin private track for individuals and gym owners. A look into the nutrition track also takes place. 

Linchpin Conversations #38 from 2020-01-28T19:25:58

Part 2 of a 12 part series dissecting the CF Linchpin 12 Tests. In this episode we dive into Linchpin Test 2. The Linchpin 12 Tests, aka, the Dirty Dozen are 12 benchmark workouts we created to ...

Linchpin Conversations #37 from 2020-01-22T18:37:48

I revisit an article I wrote in 2015 entitled "A Reflection on 10 years of CrossFit". The article lists 10 lessons learned. I review the article to see if I would change anything now that anothe...

Linchpin Conversations #36 from 2020-01-17T18:18:07

Questions from the community are answered: 1. What is the best way to get back into working out after traveling, specifically international travel? 2. What is the best way to get back into worki...

Linchpin Conversations #35 from 2020-01-13T16:39:35

We answer questions submitted from the internet: "How do you recognize the difference between your training helping you vs hurting you?" and "If a lack of strength is holding an athlete back, sh...

Linchpin Conversations #34 from 2020-01-06T18:00:37

Part 1 of a 12 part series dissecting the CF Linchpin 12 Tests. In this episode we dive into Test 1. The Linchpin 12 Tests, aka, the Dirty Dozen are 12 benchmark workouts we created to help athl...

Linchpin Conversations #33 from 2020-01-02T22:23:49

We discuss the 10 General Physical Skills from the foundational CrossFit Journal Article entitled "What is Fitness?", from October 2002. This topic was inspired by a question from a member of th...

Linchpin Conversations #32 from 2019-12-30T16:19:27

Some people consider "Scaling" a bad word. Is it? Should another term replace the word "Scaling"? Should loadings be assigned to workouts, or should we only use words like "light, medium or heav...

Linchpin Conversations #31 from 2019-12-26T16:21:06

Should photos & videos of "less than ideal form" be reposted on social media? Why or why not?

Linchpin Conversations #30 from 2019-12-22T17:01:08

Topics Discussed: The importance of technique. Classic definitions of Strength. CrossFit's definition of Strength. Examples given to promote thought and discussion.

Linchpin Conversations #29 from 2019-12-18T19:01:03

We break down the math about how many CrossFit athletes walk around at 90% of max ability at all times and that is AMAZING! We use the classic benchmark workout "Nancy" as an example.

Linchpin conversations #28 from 2019-12-17T17:37:02

We walk through various ways to scale the 11.01.2019 CF Linchpin workout. The movements were the bike, dumbbell push press, ring dips and chest-to-bar pull-ups. 

Linchpin Conversations #27 from 2019-12-14T17:03:29

How to avoid getting burned out in CrossFit. How to keep having fun while doing CrossFit year after year. Secrets to successfully doing CrossFit for 15 years. How much should you workout? How mu...

Linchpin conversations #26 from 2019-12-13T15:36:02

"Murph" is not just a Memorial Day workout. Various ways to scale/modify Murph so you are not destroyed for the next few days. Ideas on various ways to break up the pull-ups, push-ups and squats...

Linchpin Conversations #25 from 2019-12-12T17:07:52

An interview with Travis Denman, the owner of CrossFit Guild in Fayetteville, NC. and his head coach, Emily. We speak about his gym, his clients and the culture/community they have created. CF G...

Linchpin Conversations #24 from 2019-12-09T22:28:25

A member asked me if following the daily Linchpin programming would prepare him for the FBI Special Agent selection test. I also address physical preparation for SEAL training, aka, BUD/s and th...

Linchpin Conversations #23 from 2019-12-06T20:14:33

Why the CF Games Open workouts for the 2020 season were not worked into the programming on CF Linchpin. If you are doing CrossFit why you do not need to "prep for the Open". A masters athletes a...

Linchpin Conversations #22 from 2019-12-04T18:21:44

I interview David Tate. He owns Risen Strength CrossFit in Gainesville, FL. He is part of a growing number of gyms that use the CF Linchpin private track for their programming needs. David tells...

Linchpin Conversations #21 from 2019-12-02T20:48:08

How to scale a "Heavy Day", specifically today's 7x2 Overhead Squats. What to do if your overhead squat is significantly lower than your front squat or back squat. Why you should consider lighte...

Linchpin Conversations #20 from 2019-11-29T18:02:11

After years and eventually decades of training, PR's occur with less frequency. What is the proper mindset and perspective regarding PR's? We relate repeating workouts to a science experiment. W...

Linchpin Conversations #19 from 2019-11-26T19:26:25

I answer this question from a member of the Linchpin private track, "If the scaled version of the daily workout is a bit too easy, is it okay to do the rx'd version even if I know it will take m...

Linchpin Conversations #18 from 2019-11-25T15:54:01

I answer a question from a someone who asked if they were a "bad CrossFitter" for not pursuing certain movements like snatches, ring muscle-ups and handstand walking. Should everyone try to do a...

Linchpin conversations #17 from 2019-11-23T14:55:40

Tips for working out alone, finding motivation and the importance of community.

Linchpin Conversations #16 from 2019-11-22T20:22:44

An interview with EC Synkowski, the owner of OptimizeMe Nutrition. She creates the content for the Nutrition option on the CF Linchpin private track We discuss how the nutrition option came into...

Linchpin Conversations #15 from 2019-11-20T20:56:54

I interview Ross Davey, the owner of CrossFit Caber in Scotland. Ross shares stories and insight about his gym, his members and running classes. CrossFit Caber uses the CF Linchpin private track...

Linchpin Conversations #14 from 2019-11-19T23:14:30

Working out "For Time" also means "For Quality"

Linchpin Conversations #13 from 2019-11-18T17:44:08

Oil City CrossFit uses the CF Linchpin private track for their programming needs. The owner, Westy Guill, tells me about why he chose Linchpin and how it is implemented at his facility.

Linchpin Conversations #12 from 2019-11-17T19:11:41

-How to scale the workout, "Elizabeth". -General concepts regarding scaling workouts.

Linchpin Conversations #11 from 2019-11-16T15:37:37

I interview Nate Kilgore, owner of CrossFit Ionracas. His gym is located in Gate City, VA. -Nate chooses to use the CF Linchpin private track to handle the programming needs of his gym. -We talk...

Linchpin Conversations #10 from 2019-11-15T19:28:11

-How to scale the workout, "Fran". -General concepts regarding scaling workouts.

Linchpin Conversations #9 from 2019-11-14T20:36:49

Topics Discussed: -Mental Toughness and "getting comfortable being uncomfortable", will this improve your fitness? If so, how is mental toughness developed? -Examples of mental toughness. -My mi...

Linchpin Conversations #8 from 2019-11-13T22:09:18

Topics discussed: -Not every workout needs to be perfect. Life is messy and disrupts our schedule frequently. In these times it is important to realize that doing a modified, scaled, different v...

Linchpin Conversations #7 from 2019-11-12T19:04:45

Talking about the 800G Challenge with EC Synkowski from OptimizeMe Nutrition. She runs the nutrition portion of the CF Linchpin private track.

Linchpin Conversations #6 from 2019-11-11T15:25:36

Emily gets tweaked while visiting a gym with high volume

Linchpin Conversations #5 from 2019-11-10T17:05:12

Topics discussed: 1. Favorite type of ice cream. 2. Accessory work. Why? How? Is it necessary? 3. Training with a weight vest. Pros and cons. 4. Who needs additional strength work?

Linchpin Conversations #4 from 2019-11-08T18:53:26

Community Questions answered & Topics discussed: 1. Benefits of static holds, like the L-sit. 2. Appropriate intensity with senior citizen athletes 3. Developing a better mental game. 4. How to ...

Linchpin Conversations #3 from 2019-11-07T03:44:44

We provide Linchpin’s definition of a good day in the gym vs a bad day in the gym. Also, we discuss the power of the burpee and sprinting when no equipment is available.

Linchpin Conversations #2 from 2019-11-07T02:20:09

Discussion of the 2019 CrossFit Games and more.

Linchpin Conversations #1 from 2019-11-05T02:07:05

Working out while on vacation. Defining “good days” in the gym. Small chat about the 2019 CrossFit Games. Recored on 07.27.2019