Linchpin Conversations: Recent Episodes

Pat Sherwood

Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.

Fitness & wildfire smoke.
Questions about the CrossFit Games.
What's the point of box jumps?
Preventing butt rash during sit-ups
Trap bar deadlifts vs conventional
Did I ever train with Greg Glassman?
The best shoes for training.
Getting your first Ring Muscle-up
Training when you weigh over 300 lbs.
How to enjoy "Side Quests" without overtraining.

Keba is a hard working woman. She grew up on a farm, getting up early, doing chores & tending to animals. Needless to say, she developed a serious work ethic. She has done a variety of things in her life from teaching Spanish, to owning several side businesses. She spent over a decade as the primary caregiver to her ailing mother. This eventually wore down Keba to the point she suffered from clinical depression. Medication & fitness helped turn her life around. This is her story.

Intro
Should we only share perfect form on social media?
How would I scale a roll to support?
What if someone never snatches again?
Kickstand Squats
How does Linchpin programming work?
Pros & Cons of only doing Strict Pull-ups.

Lukas is a professional Firefighter in Germany. He is also a husband with two children. He recently completed a very demanding diver training program for his fire department. He was one of the oldest participants but easily kept up with the younger guys. This is his story.

Intro.
Scaling for a separated shoulder.
Fitness for Life vs Chasing the Leaderboard
Who Sticks with CrossFit & Who Quits?
Fond memories from the CrossFit Games.
Landmine Options for Bad Shoulders.
What if Eggs did NOT exist?
Forwards & Backwards Rolls to Support
Is there a Right & Wrong way to log results?
Max Reps on Heavy Lifts
Help! I have Old, Broken Shoulders!

Y is a husband & a father of a 5 year old boy. He & his wife have a set of twins on the way. Y works as a materials engineer for an aerospace parts company. Life is busy. Free time is minimal. Everyday, he wakes up to train at 4am in the gym in his apartment building. This is his story.

Get Better at Burpees.
Healthy or Fit? Choose One.
Undulating Topography.
Torture vs Training.
Garage Flooring.
Training 3x Per Week.
Choosing the Right Load.
Does my Ego Still Get in The Way?
Work Schedule From Hell!
Single Leg Dumbbell Deadlifts
Getting Bigger

Mike has been a member of Linchpin for 7 years. He is an L3 trainer who believes that CF is not just a training methodology, but rather a way of life. He has been instrumental in bringing CrossFit into the Italian military. This is his story.

Checkpoint Golf modifications
Books I'm reading
Should Warm-ups be scaled too?
Kettlebells vs Dumbbells
Discomfort vs Pain/Injury
Do I workout with my wife?
Nutritional Resources
What if the workout takes me longer than the goal time?

Brian is a UCLA grad who joined the Marine Corps. He flew F/A-18 Hornet fighter jets. Currently, he is a Captain flying for United Airlines. He has been active his entire life & has tried all different style of programming & training. He has been with Linchpin for years & shares his lessons learned & much more.

Can anything replace sleep?
Tips & Tricks for working out in the heat.
Programming doubts.
Mobility for Barbells.
Tales from the military.
Pull-up Rep Schemes for Strict vs Kipping.
Movements I don't program.
Shuttle Sprints in limited space.
How is Linchpin priced so low?
Weight Belts, Knee Sleeves, Lifting Shoes, Wraps, etc

Nick is one of the Linchpin O.G.'s. He has been a member of the community for just over 8 years. During that time he has learned a lot about himself, what works & what doesn't. He is also a new grandfather at 53 years old. This is his story.

Intro - check out VNR 275
Should you buy a Bike or Rower?
"The Seven" & a bachelor party.
Mastering Gymnastics.
A workout I would like.
Landmine Twists.
Calories vs Meters for Men & Women.
Accessory work & dumbbells.
The Medball Side Toss.
Accessing the free VNR cycles.
Actually using your fitness outside the gym.
Creating a CrossFit Games event.

Mike is a husband, as well as a father of two children. He is a full time fire fighter that has learned how to manage fitness while having a demanding job that requires him to work 24 hours on & 48 hours off. He also enjoyed doing Jiu-jitsu twice a week. We discussed all of these topics & much more.

Checkpoint Golf
Checkpoint Hotel
Checkpoint India
Checkpoint Juliet
Checkpoint Kilo
Checkpoint Lima

Jesse is a husband, as well as being a father of 4 kids. During his life he has dealt with difficult times, for example, he attended Grad School while working full time & have a 2 month old baby at home. He has weighed as little as 135 pounds to as much as 220 pounds & everything in between. No matter that sort of chaos life has dealt him, he has put his family first & still found a way to take care of himself. This is his story.

Skipping the warm-up.
New Linchpin Monthly Tests
Why do Bulgarian Split Squats wreck me?
What do people ask me to add or remove from programming?
Humidity, sweat & nastiness.
The VNR Back Squat Capacity program.
Sandbags are fun.
What Supplements do I take?

Skipping the warm-up.
New Linchpin Monthly Tests
Why do Bulgarian Split Squats wreck me?
What do people ask me to add or remove from programming?
Humidity, sweat & nastiness.
The VNR Back Squat Capacity program.
Sandbags are fun.
What Supplements do I take?

Amy has been serving in the Austrian police force for 15 years. She is married & has a 10-month old baby boy. She did the "heavy lift + metcon" style of CrossFit for several years before leaving that behind & choosing Linchpin. This is her story.

Is "Fasting" hype or real?
Becoming a better runner.
Power Snatching your Bodyweight 18 times.
Linchpin & Jiu Jitsu
Workouts I like.
Shift work makes fitness tough.
Why is the Air Runner so tough?
Clean & Jerk vs Shoulder-to-Overhead
Building out your garage gym.
Using Accessory work as a 2nd session.

Emily lives in the U.K. & trains in an old barn that is hundreds of years old. She has been into sports her entire life & her true passion is Rugby. She has experimented with classic strength training, long distance running & CrossFit. She is a self-proclaimed program hopper that keeps making her way back into the Linchpin community. This is her story.

The mental game of fitness.
Muscle-up substitutions.
Raising Chickens.
Returning to training after illness.
Caloric demands of training.
Considerations for Rowing.
Who needs extra strength work?
Uncommon equipment that I enjoy.

Rob is a husband & a father of 3 girls. He entered the Army after college & traveled the world a bit. After the military he got a membership to 24 Hour Fitness & would do whatever workout routine caught his eye. Once he learned about CrossFit he got hooked & never looked back. This is his story.

Strict before Kipping, is it just for Pull-ups?
Proper pacing for interval training.
Frequently seen movements.
Update on my total hip replacement.
Why does Linchpin work so well?
What to do when you miss a training day?
Heavy Lift + Metcon.
Training only 3x per week.
4 Euros & a Yank.

Jim did 10 Strict Unbroken Chin-ups on his 70th birthday. He is setting an example of long term health & fitness that should be a goal for all of us. He has been active his entire life, enjoying a wide variety of physical activities from body building to long distance running. At 60 years old he began powerlifting & competed at the national level. His fitness journey lead him to Linchpin, & he explains why.

CFL1 vs CFL2 vs CFL3 vs CFL4
Mental block with Box Jumps
Linchpin in one sentence.
Understanding the "No-Equipment Option"
Bar Path with a Big Belly
Workouts that haunt me.
Favorite CrossFit Fads
Deload Week vs Modulating Intensity
Coming back after a 6 year break.

Ricardo is a physiotherapist living & working just south of Santiago, Chile. When people get injured in sports or daily life, he helps them recover & get back to 100%. He uses classic techniques in his therapy practice as well as incorporating functional movements. This is his story.

Athletes who make smart decisions.
Improving Oly lifts.
Will Zone 2 improve high intensity efforts?
How many Pull-ups & Dips = 1 Muscle-up?
No-equipment workout.
Active vs Full Rest Days.

Tomasz was born & raised in Poland before moving to the U.K. in hopes of a better life. Working a stressful job with long hours did not leave him with a lot of time to workout. He was unhappy with how he looked & ready for a change. He has bounced around various programs from power lifting to body building to fitness. He now calls Linchpin his home & worked out at a local gym in his town until an arsonist set it on fire! This is his story.

Why do people Quit CrossFit?
How to increase your pull-ups.
How to approach a 1RM.
What's the point of a cool down?
How to use a "landmine attachment".
How do we program Thursdays & Sundays for gyms?
A realistic take on mobility.
Is accessory work really optional?
Are Running, biking & rowing interchangeable?
What is my Rest Day routine?

Garbage, Recycling, Mt. Kilimanjaro & CrossFit. John is a husband, a father & the CEO of a recycling company. He started doing CrossFit 20 years ago. During that time he has tried many different programs, training styles & even climbed Mt. Kilimanjaro. All of his travels brought him to Linchpin & he explains why.

Thoughts on "Gwen"
Dumbbells & weight loss.
What does "Rest as Needed" mean?
Linchpin & BJJ
Pros & Cons of 5am workouts.
Getting a Linchpin tattoo
Segmented Lifting & Cardio programs
Evening training disrupts sleep.
Is the Zone Diet relevant in 2026?

Jo is the president of Gem Air, based in Salmon, Idaho. This is a family business that she had no intention of running, but life has a way at laughing at your plans. She has been athletic all her life & even competed at the Crossfit Games on a team. In addition to all of that she has been a river guide for 25 years. This is her story.

Repeating a year of programming.
Back Squat is stuck.
Fitness while traveling.
Why is Linchpin's logo orange?
Optional Accessory work
Warming up or Cooling Down, which is more important
Building up load vs Holding the same weight across
Program Hoppers
Avoiding 1RM
Tactical Games
Jump Rope
Box Get Overs
Choosing loading.

Jake is a husband & father of two children. He works as a Corrections Officer in a prison. For years he trained & competed as a Strongman. When his daughter was born he took a hard look at the decisons he was making for his long term health & fitness. This lead Jake to Linchpin & he just celebrated his one year anniversary.

Ryan is a husband & father of 2 kids. After many years with Linchpin he decided to try different programming. He emailed me about his experience & how trying the other programming solidified his decision to return to Linchpin asap. This is his story.

Warm-ups
Gross Movement Patterns
When is too old for a 1RM Deadlift?
Balancing Training & Sports
My Favorite Meal
Fitness for Astronauts
Fitness IQ
Women over 40 are under attack.
Linchpin Tests vs Monthly Fitness Tests
How to use the VNR cycles
Run/Bike/Row & Pull-ups
Axle Bar vs Traditional Barbell
Shuttle Runs

Nick is an active duty member of the U.S. Navy. He has been active his entire life. He attended his Level 1 CrossFit seminar in 2008 & then pursued Olympic Weightlifting for several years. An injury forced him to abandon Oly lifting & start exploring various other training programs. This journey lead him to Linchpin. This is his story.

Building grip strength.
Should you do something on Rest Days?
Hyrox style workouts.
Male & female distances & calories.
Ways to approach bike sprints.
The VNR "Get your 1st Pull-up" cycle.
Getting out of your comfort zone.
Help! I can only train 3 days a week.
Singles vs Doubles on Heavy Days
Let's talk watches & hobbies.

Jan's story is interesting. He was a program hopper for many years of his life, bouncing from one to another. However, he has officially been a membr of the Linchpin community for over 7 years! This makes him a true Linchpin O.G. During this interview he explains what drew him to Linchpin so many years ago & why he has stayed.

Is the CrossFit Open really inclusive?
Strict vs Kipping Pull-ups
Breathing Strategies.
Overview of Programming Goals.
When did the "AMA's" start?
Intensity & Recovery, where is the sweet spot?
How to use the VNR cycles with Linchpin.

Steve is a husband, a father, an IT professional & in his own words, an "extroverted introvert". After losing his fahter at a young age he struggled serverely with food issues. He found CrossFit & decided to make sure he was as healthy as possible for his kids so they did not have to lose their father early in life. At nearly 50 years old he is in phenomenal shape & chose Linchpin after hopping around several other programs.

Jumping Pull-ups
Pacing workouts.
How big is the Linchpin community?
Mobility work?
Lungs vs Strength.
Toes-to-bar & Strict Pull-ups.
Working out after 40.
Buying a rower.
Low Back soreness vs strength.

Jay is a husband, as well as a father to four children. He works in federal law enforcement & his wife is a business owner. Needless to say, they are very busy. Fitness helped save his life in 2016 when he was bitten by a rattlesnake. Through all of this, he has managed to keep fitness a priority in his life. He has bounced around trying out various program, but he chooses Linchpin. This is his story.

This episode is all about the many Varied Not Random cycles that are now available to members of the Linchpin community. There are over 20 different cycles that add up to over $600 in total value. Linchpin gets them for free.

Ryan is a husband, as well as a father of 3 children. Between his busy job & family commitments there is not much time left to train. This forces him to be efficient with his time. He loves running, especially long distance. He has cracked the code figured out how to train Linchpin while also training for long running races. He is the point of contact for the Unofficial Linchpin Endurance squad. This is his story.

Quick singles vs Touch & Go.
Box Jumps
Intensity.
Heavy Lift + Metcon
Wearables.
Training a deconditioned person
Accessory work.
Training alone & technique.
Back Squat vs Leg Press
Cleaning your garage gym.

Habib was born in Greece, but he has lived in Dubai, Istanbul, London & Pittsburgh. He is about to move once again & start a new life in the Netherlands. His brother is a Buddhist Monk who lives in a retreat in Nepal. This prompted Habib to make an epic trip to see his brother, practice mediation & hike to 5000m of elevation!

Knees-to-elbows grip
Bike vs Rower
CrossFit terminology
Training days & results.
Scaling up.
Deadlift grip.
VNR cycles
The CF Open
Sugary Treats & discipline

Dom is the owner of CrossFit Glabeck. They are located in Germany & have been a CrossFit affiliate for 11 years. Dom has a ton of knowledge & experience training people & building a strong community. He also plays a critical role in developing the Coach's Notes & Lesson Plans which are included in the "Linchpin Private Track for Gym Owners".

Interval training on a Treadmill
Mastering the basics.
Accessory work.
CFL1
Pull-up bar or Rings?
How to improve pull-ups
Lifting straps.
VNR cycles
Starting over at 47 years old.
Goal times.
Nutrition

Ingrid is a wife & mother of two children. She is a highly accomplished athlete who became a two-time All-American in the pole vault in 2007, won Pac-10's in 2008 her senior year, & qualified for the 2008 USA Track and Field Olympic Trials. She competed twice at the CrossFit Games as a member of an Affiliate team & participated in the GRID League for 3 seasons. She also had open heart surgery at 24 years old. This is her story.

VNR cycles for free!
How to scale dumbbell workouts.
Advice I would change.
Working out when sick.
Modifying box jumps.
Don't quit.
How to test your limits.
Fitness & pregnancy.
Jumping rope for conditioning.
Linchpin complexes.
Working around an injury.
Doing lunges & carries in a small space.
Weight belts & wrist wraps.
Prioritizing lifts & skills

Johan is a husband, a father & a clinical psychologist living outside of Stockholm, Sweden. His days are spent assessing, diagnosing, treating, and preventing psychological disorders and emotional distress in his clients. He also has ADHD & has found successful ways to navigate this in his personal & professional life. This is his story.

Low Ceiling - Wall ball replacement
How to NOT "Ego lift".
Working out on sore muscles.
Respect the GHD.
Back Squat vs Belt Squat
Ski Erg & sled work.
Bodybuilding movements
Heavy Days vs Heavy Days at a High Heart Rate

Curt is a former Marine who's life has taken him in crazy directions. He was homeless for a time & his friend tried to talk him into doing a robbery. Luckily, he refused. He had a troubled relationship with his father, but mended it to join the family business of catching alligators. He has a fascinating story.

Tierra is a baker by trade. She works in the kitchen of a 200 bed hospital. She is in charge of making a different cookie & dessert every single day of the year! Even though her occupation has her surrounded by tasty treats, she is finding a way to make fitness an important part of her life. This is her story.

Strength vs Lungs.
Linchpin data.
Set loads vs %
Workouts I regret.
CF Open.
Banded Bar Muscle-ups
btwb fitness level
Lateral movements
My personal preferences for workouts.
Strength + Metcon = mediocre results
De-load weeks
Using Linchpin to prepare for BUD/s
Rate of Perceived Exertion
Overcoming Low Motivation
Progressing from Scaled to RX gymnastics
Mobility work.
Modifications for pregnancy

Kate is a mom, a wife & a math teacher. She has been running for years & loves long distance challenges. She has run 12 hour races & 50 milers. She has recovered from injuries like torn ACL's & overcome other obstacles. In this episode she discusses how she balances a love of running & Linchpin workouts.

72 Hour Fast
Taking time off from training.
CFL1 & L2 credentials.
The story behind Linchpin.
Useful data
Fitness & the military.
Some people don't care about technique.

Irina was born in Russia & lived there through her early 20's before coming to America. She is a software architect at a tech company in Portland, OR. One of her coworkers is a Linchpin member & during Covid talked her into doing the David Goggins Challenge & into joining Linchpin. This is her story.

Coming back from an injury.
Avoiding bias when programming.
Accessory work.
Skill work.
Heavy Day at a High Heart Rate.
Has the culture of CrossFit changed?
Train as a busy parent with a new baby.

Ashley is a mom, a wife, a program hopper, a farmer & she holds down a full time job! Needless to say, she is a busy woman. She struggled after her daughter was born to find the time & motivation to workout. In this episode she shares her journey & what works for her.

Alistair lives in the U.K., works from home & mostly trains using Linchpin's "limited equipment option". His fitness journey began in 2014 as a runner. Over the last 10+ years he has been a member of several different physical gyms as well as tried out various online programming options. All of this experiences lead him back to Linchpin. He shares his story in this episode.

Linchpin succession plan.
Stats that influence programming.
Pacing for interval workouts.
Would I go back & change original Linchpin workouts?
Things I miss about my time in the Navy.
No pull-up bar, what should I do?
How long does programming take?
Barbell complexes.
Difference between the Linchpin Tests & the monthly Tests?

In the past, Forrest has been a notorious program hopper. Over the years he has followed 8 different online competitor programs as well as 6 or more online program for non-competitors. We has run marathons & pursued powerlifting for 3 solid years. After all this, he finds himself back at Linchpin. This is his story.

Open workouts.
12 Days of Christmas workout.
Machines & CrossFit
What's new at Linchpin?
HYROX Programming
Paleo Kits
Modifying loads
Clean & Jerk vs Snatch
Only Dumbbell workouts.
Training when you work irregular hours.

Rick has always been a talented athlete. From a young age he was playing hockey, running track & competing at a high level. When he was a teenager he became addicted to alcohol & later to drugs as well. These substances negatively affected his athletic goals as well as his entire life. Today he is 22 years sober & helps other people achieve their physical & life goals. This is his story.

Favorite Thanksgiving foods.
Ring Rows vs Aussie Pull-ups.
How to log dumbbell loads in btwb.
Scale the load or the reps?
What is "Fran Lung"?
btwb "Committed Club".
Xebex Rower & calories.
Zone 2 for Rest Days.
Promoting health with your family.
Front Rack positions.

Chris & Danielle decided to sell their home in Virginia & travel the United States living out of an RV. They sold a bunch of their possessions, put the rest in storage & hit the open road. They have been on a never ending road trip around the U.S. for one year. They have had their ups & downs, highs & lows. No matter where they are, they make fitness happen with dumbbells or an outdoor adventure. This is their story.

Lillian is a busy mom & a business owner. Two years ago she purchased a business that sells tulip bulbs all across New Zealand. She has a 2.5 year old son & a 10-week old son. Needless to say, she has her hands full & her free time is very limited. She does not let this prevent her from finding time every day to workout. This is her story.

Favorite Sandbag movements
Getting Humbled.
Can't Overhead Squat heavy.
Linchpin meet-up & throwdown
Pegboard
Preparing for Competition
Learning HSW & HSPU.

Barry is a husband, father & a grandfather. He played Rugby for about 30 years & lived to tell the tale. He is currently a coach at Defiance Fit, based in Brighouse in the U.K. They follow Linchpin programming & have a thriving community.

Scaling to avoid DOMS?
Calculating "Super Fitness Robot" times.
Are Cleans & Snatches necessary?
Importance of a Squat Rack.
Kettlebell Swings
Chiropractors...worthwhile or useless?

Ike is a husband & father of 3 children. He has spent many years of his life as an investor in the stock market. What he shares in this episode is NOT financial advice, it is just his personal experience & opinions. He also loves racing cars & has been a student, as well as an instructor. This is his story.

What if you Never Kip Again?
Rearranging workouts when sick.
Bar dips vs Ring Dips.
Different style deadlift grips.
Building Ring Muscle-up capacity.

Jeremy is a husband & father of 3. He has been big, tall & heavy for all of his life. When he stopped playing sports his weight started to become an issue. He decided to take a GLP1 to help him lose weight & improve some of his health markers. This is his story.

Training vs Testing.
The gym owners dilemma.
Life is busy…focus on food or fitness?
Learning handstands.
Fitness while traveling. (Links to another question)
Working out in public.
Favorite Ice Cream.
Dangerous movement combos.
Warm-up sets vs Working sets
Midline work.

Matt is a husband & father of two girls. He has been a fulltime dive instructor for over 25 years. This occupation has enabled him to travel the world seeking adventure & opportunity. He was born & raised in the U.K., but he has called the Philippines home since 2003. He currently owns a dive business & resort focused on scuba adventures. This is his story.

Our favorite workout style.
The story behind "Linchpin".
Reverse Hypers.
2026 Games Meet up?
Struggling with Dips.
Thumb wrapped around pull-up bar, yes or no?
What has CF taught me that applies to life?
Testing workouts.
Extreme Scaling of workouts.
Help! Air Squats destroy me!

Steph is a wife & mother of 3. Her days are hectic. She works from home full time as an underwriter. When she is not occupied with that she is caring for her 3 kids & running them around to soccer practice & games. She found fitness later in life & has found a way to make it a daily habit. This is her story.

Linchpin Conversations…intro
Manual Treadmills
The Daily Videos
Dumbbells for Heavy Days
Doomsday Prepping.
Finding a good doctor.
Choosing an Air Runner.
CrossFit Medical Society.
Leaderboards.
"Tactical Games"

Dawn is an Occupational Therapist who currently works with Ukrainian soldiers who have lost arms and/or legs in the war. She helps them learn to use their new prosthetic limbs so they can function in the real world & perform life's tasks. This is her story.

Open Heart Surgery & Linchpin.
What I wish I knew when I started CrossFit.
Weight belts…necessary or not?
Odd Objects & the Transverse Plane.
Programming Games workouts.
Pull-up rep schemes.
How long does programming take?
Increase your deadlift.
Swapping around training days.
Wall Walks.

Mike is a husband & father of two children. His life has been a combination of practicing law & serving in politics. He resides in Kansas City, Missouri where he has served the people of that state in various capacities. He talks us through politics as well as his fitness journey.

Hand maintenance.
Power Clean stance.
How to avoid McDonald’s.
Dealing with Tendonitis.
Pregnancy & core work.
Linchpin Test 13 origins.
Competitor programming.
Programming & AI.

Ken is a Senior Chief currently on active duty in the Navy. He has served 16 years so far & is about to transition to a new duty station in Greece. He got exposed to CrossFit while on deployment & was shocked by how difficult the workout was for him to complete. This sparked his interest & he never looked back. He has been the catalyst for many other Sailors & Marines to join the Linchpin community. This is his story.

HYROX racing.
Accessory work.
Dumbbells & Sandbags.
Intentionally “burning out” certain muscles?
Distance Conversions for Air Runners.
Respect the Heavy Days.
Skip the warm-up or Cool down?
What if you never Back Squatted again?

Kevin is a husband & a father of a little girl. He spent many years of his life as a coach at various gyms. When he learned he was going to be a father he knew something in his life needed to change. He quit being a coach & became an EMT. This has been a great career transition for him, but his work schedule is demanding. He works two 24-hour shifts each week & still eats well & trains. This is his story.

CrossFit brand vs people’s perceptions.
How to train during your lunch break.
VNR Jump Rope course.
Rogue Invitational in Scotland.
Linchpin & Soccer.
Top CrossFit Journal articles.
Tips for someone new to fitness.
Switching training days around.
Heavy day strategies.
Linchpin workout options explained.

Dermot is a husband & a father of two boys. He lives in Ireland with his family & works for the government doing IT work. His commute to the office is 150 km! (93 miles) He does this commute 3 times a week. On those days he gets up & works out at 5:30am. He spent many years as a distance runner, but embraced CrossFit about 10 years ago. This is his story.

Linchpin Test 13
The VNR 1.5 Mile Run program
Front Rack position struggles.
Choosing the right workout option.
A Better Warm-up
How to increase strict pull-ups
When to do yoga.

Alainna leads a busy life. She is a wife & a mother of two little girls. Her occupation as a dental hygienist means she is caring for people all day long, & then has to go home & care for her family. She is committed to being strong & healthy for herself, as well as her family. She gets up early in the mornings to make sure her workouts happen. This is her story.

Weightlifting Shoes.
An unhealthy obsession with being healthy.
Fitness Freedom.
Lifting or Cardio…pick only one!
Why are push-ups so hard?
Mobility work into the accessory work?
The best coach I ever had.
Introducing a friend to fitness.

Darcy is a hard working, driven single mom with a teenage daughter. She spent many years of her life in difficult, physically demanding professions that historically were dominated by men, such as being an aviation mechanic. After years in that profession she transitioned to being a teacher. She finally has landed her dream job that blends the worlds of aviation & education. This is her story.

How to push past your limits.
Working around a busy schedule.
Strategy vs Cheating.
Can you be Fit & Fluffy?
Maintaining hook grip.
Banded Pull-ups
Pacing longer workouts.
Extra Lifting.

Connor is the owner of CrossFit Winnebago. He tried several different programming options for his gym before deciding that Linchpin was the best choice. This is his story.

Tips to enhance recovery.
Is walking 10k steps necessary?
Grips
Help…I can’t do a Pull-up!
When to use a weight vest.
Strategy for “Death by” workouts.
Golfer’s elbow.
Coming back from double knee surgery.
Air bike with broken monitor
Prepping for a Marathon Row

Melanie is a Data Systems Archival Analyst, a birth doula, a post partum doula, & an infant care specialist. Needless to day, she is a busy woman with a hectic schedule. She excels at being available to people during critical & pivotal times on their lives. This is her story.

How & when to learn a new skill.
Thoughts on the CrossFit brand.
Linchpin Test 13.
What is “Wizard Pepper”?
Good substitutes for Deadlifts.

Craig is a husband & a father. He lives in Melbourne, Australia & grew up as a swimmer. Over the decades he let his fitness slip away & then decided to regain it. He has been living a vegan lifestyle for roughly 10 years. He loves hiking & has tackled the famous 211 mile John Muir trail. This is his story.

Tabitha grew up playing tennis & basketball. In college she did Dragon Boat racing & even represented the U.S. in Hong Kong. She also spent time doing long distance running before finally developing a love for CrossFit. When her gym in L.A. closed, she began working out at home & discovered Linchpin. This is her story.

Unhealthy obsession with being healthy
Are complex movements really necessary?
Box jumps on heavy days.
Competition vs longevity.
Recovery strategies.
No room to run.
Does the order of workouts matter? (Comes up twice)
Run a marathon with Linchpin?
Help! My doctor told me not to squat heavy.
“High Intensity” in real terms.
Movement modifications.
Linchpin & BJJ.

Scott is a husband & father of 3. He served a 20 year career in the Air Force flying aircraft such as the B-52, MC-12, E-11, E-4 & others. Plenty of time during his career was spent in harsh conditions away from his family. These days he is a civilian who flies for FedEx & enjoys being able to spend time with his family. This is his story.

Jean has been a Linchpin member for nearly 6 years. He was recently elected to the Halifax Regional Council in October 2024. He is doing his very best to leverage his communications background & fitness IQ to navigate his new role in politics. His work schedule is demanding & unpredictable, which makes fitness challenging. This is his story.

How to get stronger with limited dumbbells.
Rower vs Bike Erg vs Air Bike
1RM's after 40 years old.
Linchpin & Rugby.
Workout in AM, accessory work in PM.
Modifying distances based on gender.
Slam balls.
What does being "Quad dominant" mean?

Mark is a husband and a father who does Linchpin, while also coaching at an F45 gym. He has worked his entire life in the electro-mechanical technology field for various chemical industries. He shares insight into his occupational history as well as telling us the difference between F45 & CrossFit in his opinion.

Mark is a husband and a father who does Linchpin, while also coaching at an F45 gym. He has worked his entire life in the electro-mechanical technology field for various chemical industries. He shares insight into his occupational history as well as telling us the difference between F45 & CrossFit in his opinion.

Linchpin & Jiu-jitsu
Are all air bikes the same?
Box Jumps “any style”
Help me pick the right loading.
How to incorporate more running.
How to program workouts.
Outfitting my dream gym.
1 Rep Maxes

Linchpin & Jiu-jitsu
Are all air bikes the same?
Box Jumps “any style”
Help me pick the right loading.
How to incorporate more running.
How to program workouts.
Outfitting my dream gym.
1 Rep Maxes

Amber is a busy wife & mother of 2 kids. She has a demanding profession as the Director of Academic Success Coaching at the University of Central Florida. 70,000 students attend that school, making it one of the largest in the U.S. Amber discusses the current academic landscape & challenges facing students these days & how she still makes fitness a priority.

Amber is a busy wife & mother of 2 kids. She has a demanding profession as the Director of Academic Success Coaching at the University of Central Florida. 70,000 students attend that school, making it one of the largest in the U.S. Amber discusses the current academic landscape & challenges facing students these days & how she still makes fitness a priority.

Fixing unilateral strength imbalances.
Cherry Picking workouts.
Staying FAST as you age.
Useful data for programming.
How to do Linchpin forever?
What is a "good base" of strict pull-ups?
Nutrition while working night shift.

Fixing unilateral strength imbalances.
Cherry Picking workouts.
Staying FAST as you age.
Useful data for programming.
How to do Linchpin forever?
What is a "good base" of strict pull-ups?
Nutrition while working night shift.

Hailey is a licensed Marriage & Family Therapist working in Kansas City. She is also a mom of two little girls. She has a full, hectic life where free time is precious & limited. She discusses her occupation as well as how she has been able to keep fitness a part of her busy life.

Is a "Cheat Day" necessary?
Favorite workouts on vacation.
Breath training.
Body image issues for girls.
Training in a commercial gym.
Strangest place I've worked out.
Pull-ups vs Chin-ups.
Sled Pushes.

Is a "Cheat Day" necessary?
Favorite workouts on vacation.
Breath training.
Body image issues for girls.
Training in a commercial gym.
Strangest place I've worked out.
Pull-ups vs Chin-ups.
Sled Pushes.

Dave is a husband, a father & has spent 22 years in the US Army. He has served in a variety of roles from commanding tanks to medicine. He has spent the later half of his career as a Physician Assistant in the Special Operations community. Needless to say, being physically prepared for unknown challenges is critical in his occupation. This is his story.

Dave is a husband, a father & has spent 22 years in the US Army. He has served in a variety of roles from commanding tanks to medicine. He has spent the later half of his career as a Physician Assistant in the Special Operations community. Needless to say, being physically prepared for unknown challenges is critical in his occupation. This is his story.

Burgener Warm-up & loading.
Book recommendations.
Training your kids.
Does barbell spin matter?
Movements we don’t, but do anyway.
Hormones, Women & Vitamins.
3 Tests of Fitness
Pull-up grip.
Burpee pacing
Training for the Games vs Real Life.
The order to learn gymnastics skills.

Burgener Warm-up & loading.
Book recommendations.
Training your kids.
Does barbell spin matter?
Movements we don’t, but do anyway.
Hormones, Women & Vitamins.
3 Tests of Fitness
Pull-up grip.
Burpee pacing
Training for the Games vs Real Life.
The order to learn gymnastics skills.

Javerya is a wife & mother of 3 children. She grew up in Pakistan in a culture that did not really encourage women to engage in physical fitness. Because of this, she did not get into fitness until later in later life. A few years ago she moved to the U.K. with her husband, who got her invloved with Linchpin. This is her story.

Javerya is a wife & mother of 3 children. She grew up in Pakistan in a culture that did not really encourage women to engage in physical fitness. Because of this, she did not get into fitness until later in later life. A few years ago she moved to the U.K. with her husband, who got her invloved with Linchpin. This is her story.

Progressive Overload explained.
Progressive Overload as it relates to CrossFit.

Progressive Overload explained.
Progressive Overload as it relates to CrossFit.

Trae is a husband & soon-to-be father. He works as a Certified Public Accountant & therefore has a very demanding work schedule, especially during tax season. He got interested in fitness at the end of college when he started to gain a bit of weight. He has tried all sorts of workout programs, but they never fully met his needs until he found Linchpin. He has been a Linchpin member for 2 years & looks forward to many more.

Trae is a husband & soon-to-be father. He works as a Certified Public Accountant & therefore has a very demanding work schedule, especially during tax season. He got interested in fitness at the end of college when he started to gain a bit of weight. He has tried all sorts of workout programs, but they never fully met his needs until he found Linchpin. He has been a Linchpin member for 2 years & looks forward to many more.

Key movements to learn first.
Zone 2 training.
What if you never time your workouts?
Ways to program jumping rope.
Times for a ruck march.
What is high intensity?

Key movements to learn first.
Zone 2 training.
What if you never time your workouts?
Ways to program jumping rope.
Times for a ruck march.
What is high intensity?

Jenny is a mom & a Linchpin member. She has been through a lot & uses fitness as a healthy way to help keep her life on track. Her father had addiction issues & was not present in her life. Her mom suffered from mental illness & also had addiction issues. She was raised by her grandparents & credits them with her upbringing. She is a survivor & a strong woman inside & out. This is her story.

Varied Not Random cycles.
Helping a new athlete.
One warm-up forever
Drained from life & CF.
Bodyweight loading.
L-sit rope climb variations.
Is CF's definition of fitness missing anything?
Writing a book.

Varied Not Random cycles.
Helping a new athlete.
One warm-up forever
Drained from life & CF.
Bodyweight loading.
L-sit rope climb variations.
Is CF's definition of fitness missing anything?
Writing a book.

Geoff has been a Linchpin member for many years. He saw advertisements for HYROX races & became intrigued. When a race came to his area he decided to sign up & give it a try. This is his experience.

Geoff has been a Linchpin member for many years. He saw advertisements for HYROX races & became intrigued. When a race came to his area he decided to sign up & give it a try. This is his experience.

Let's talk about "Murph".
Let's talk about pull-ups.
Options when you cannot press overhead.
Post workout Protein Drink
Managing work & rest during training.
Improve your running.

Let's talk about "Murph".
Let's talk about pull-ups.
Options when you cannot press overhead.
Post workout Protein Drink
Managing work & rest during training.
Improve your running.

Alexandra S. is a wife, a mother to 3 young children & a Linchpin member. For most of her life she battled severe illnesses that repeatedly landed her in the hospital & required multiple surgeries. It was not until many years of pain she discovered the proper way to fuel & move her body. This sparked a massive change that has significantly improved every aspect of her life. This is her story.

Alexandra S. is a wife, a mother to 3 young children & a Linchpin member. For most of her life she battled severe illnesses that repeatedly landed her in the hospital & required multiple surgeries. It was not until many years of pain she discovered the proper way to fuel & move her body. This sparked a massive change that has significantly improved every aspect of her life. This is her story.

Help! I'm too muscular!
Improve your push/split jerk.
Improve your pull-ups.
Oly heavy day modifications.

Help! I'm too muscular!
Improve your push/split jerk.
Improve your pull-ups.
Oly heavy day modifications.

Charles D. is a Linchpin member living in a 55+ community in Florida. He is about to turn 67 yeals old. He has been following Linchpin for years & feels he is in the best shape of his life. He still hits PR's & does "Murph" every year. His body feels great & he has no aches & pains. This is his story.

Charles D. is a Linchpin member living in a 55+ community in Florida. He is about to turn 67 yeals old. He has been following Linchpin for years & feels he is in the best shape of his life. He still hits PR's & does "Murph" every year. His body feels great & he has no aches & pains. This is his story.

Is CrossFit dangerous?
Goal times.
Do I like the Semifinal workouts?
Snatching...is it necessary?
Warming up & cooling down.
The Ski Erg
Improve your running technique.
Accessory work.
Central Nervous System & rest.
Linchpin & "Murph".

Is CrossFit dangerous?
Goal times.
Do I like the Semifinal workouts?
Snatching...is it necessary?
Warming up & cooling down.
The Ski Erg
Improve your running technique.
Accessory work.
Central Nervous System & rest.
Linchpin & "Murph".

Elizabeth S. is a wife, as well as a mother of a 4 year old boy. Growing up, her family owned & operated an ice cream shop. This family business not only tempted her with delicious treats, but it also taught her a solid work ethic. She has never considered herself an athlete & often places demanding expectations on herself regarding workouts. After the birth of her son she is exclusively working out at home & has found a way to include fitness in a busy life.

VO2 Max
Morning Crew or Late Night Workouts?
Box Jump Overs vs Box Jumps
Strict Pull-ups & other goals.
Lunges for distances vs specific steps.
How not to tear your hands on pull-ups.
3 weeks of squatting.
Strict vs Kipping Toes-to-bar.

John W. is a family man with 3 kids. He has dealt with heart issues since high school. This lead to him have two separate Open Heart Surgeries. Through all of this he has maintained a positive attitude & is committed to long term health & fitness. He is also one of those rare people who actually LOVES burpees! This is his story.

John W. is a family man with 3 kids. He has dealt with heart issues since high school. This lead to him have two separate Open Heart Surgeries. Through all of this he has maintained a positive attitude & is committed to long term health & fitness. He is also one of those rare people who actually LOVES burpees! This is his story.

Tapering for a Competition
Next level gymnastics.
More burpees!
Efficient warm-ups.
The 5-on, 2-off schedule.
Deload weeks.
Using a Non-Concept2 Rower.
Rearranging Rest Days.
What to do when working out is not fun anymore.
Scaling workouts.
Is Linchpin ok for a beginner?
Strict gymnastics.

Jim is a family man with 3 kids. They live in Norfolk, Englad. He spent most of his life working on offshore oil rigs as an electrician. He has ruptured his achilles tendon multiple times over his life while playing sports & still deals with it to this day. He is also a self proclaimed "program hopper" that has decided to call Linchpin his home. This is his story.

Improving cardiovascular fitness.
Thoughts on leadership.
Accessory work.
The current state of CrossFit.
Banded pull-ups.
Improving pull-up capacity.
Why should you modify a workout?

Kay is an amazing woman who has been active her whole life. She started training in CrossFit when she was 58 years old. She got her first box jump at 59 years old. She was searching for a supportive online community to call home & chose Linchpin. This is her story.

Ben B. studied International Relations in college. He wanted to get some real world experience in this topic, so joined the Peace Corps as a volunteer. He spent all of his time in a small town in Ethiopia helping out the local community. When he was there he was doing Linchpin workouts & he would have to run 2 miles in order to do pull-ups from a tree. This is his story.

How are the goal times determined?
Would I change about the Open?
When is Linchpin Test 13?
Help! I can't squat!
Do you need to know your 1RM?
Scaling & modifications.
What if you never kip?
What type of bike do I recommend?
Is an Air Bike necessary?

Mark is a husband, a father & a Linchpin member. During his time in the U.S. Army he deployed to Iraq. The vehicle he was in got ambushed & blown up. This resulted in several injuries, including a traumatic brain injury. This caused him to be medically retired from the military & he started a new life. Mark shares his story in this episode.

Does "Crash & Burn" have value?
Bodybuilding movements.
Resetting PR's.
Pacing on the bike & rower.
Does the order of workouts matter?
Significance of the 21-15-9 in CrossFit.
My biggest challenge with Linchpin.
Is CrossFit better than Powerlifting?
What's the point of Wall Walks?
Keys to maintaining motivation.

David is a husband, a father of 3 kids, a law enforcement officer & a Linchpin member. He first dabbled in CrossFit back in 2010. Since then he has been a member of several different gyms. Now he works out at home & tries to do between 3 to 5 workouts a week. This is his story.

CrossFit is For Sale.
What happens when you don't PR?
Training for a specific sport or event.
How much do I actually sleep?
How to get your chest ready for the beach.
Ideal height for box step-ups.
How high should your pull-up bar be?
How to sub Jump Rope for Running.
History of the Linchpin Tests.

Blake is a husband & a father to 4 kids. For as long as he can remember he has struggled with his weight. At 5'9" tall he has been as heavy as 270 lbs & as light as 185 lbs. He has tried all different nutritional strategies as well as plenty of different workout programs. He has found a place to call home in the Linchpin community. This is his story.

What to do on "Rest Days"?
Purpose of the "Suitcase Carry"?
Ring MU's vs Bar MU's.
When to do Accessory work?
Split Snatch vs Squat Snatch.
Choosing 3 workouts a week.
Kickstand squats.
How to improve pull-ups.
Fitness goals as you get older.

Spencer is a husband, a father to 5 children, a military veteran & has dealt with addiction to alcohol. He first learned about CF over 15 years ago. Since then he had a fitness journey that includes ups & downs, just like many of us have experienced. He was able to overcome an addiction to alcohol & he shares his story in this interview.

Pull-ups "any style".
The longest run I've ever done.
Working out vs being active.
If I had 3 CrossFit wishes.
CrossFit vs HYROX.
Ring Rows vs Jumping Pull-ups
Training 5 days in a row.
Working out on vacation?

Ben G. is a husband, a father of two, & a Linchpin member. He & his family live near the mountains in France. Ben is incredibly fit, humble & kind. He smashes workouts & brings out the best in other people. His parents & grandparents were very strong. His grandfather could do L-sit pull-ups at 76-years old! Ben & his wife are raising their two children to follow in his footsteps. This is his story.

When to go Rx+
Best way to recover from life stress.
How to link muscle-ups together.
Uneven lifting surfaces.
Cool down & recovery.
Task vs Time priority workouts.
Improve your running.
Origins of Linchpin.
Heavy Lift + Metcon.

Justin is a husband, a father to 3 children & a Linchpin member. For most of his life he has earned a living doing hard labor outside in the elements. After serving in the Marine Corps he then worked in telecommunications as a tower climber for years. Now he remains in that industry as a lineman. In this conversation he shares his fitness journey.

Struggling with late night snacking.
Juggling workouts & mixing up the schedule.
Learning HSW at 37 years old.
Training kids.
Front Rack mobility issues.
Working out in public.
Lifting charts & ratios.
Heavy day loadings.
Linchpin + Military PT.
Breathing techniques.
Workout levels.
Eating as if calories are meaningless.

Natalie is a wife, a mother of two & a Linchpin member. She did not have positive role models for health during her childhood. This lead to unhealthy nutritional habits. She started getting herself in shape after a car accident & walked into a CrossFit gym. This lead to her meeting her future wife, taking her fitness seriously & eventually becoming a very talented powerlifter. She has dealt with back surgery, a difficult pregnancy & more, but she has found a way to make her health & fitness a sustainable priority in her life. This is her story.

Meal planning & recipes.
Thrusters & wall ball shots are hard.
How to find your 1RM.
Working out in austere conditions.
How to get a strict Ring Muscle-up.
How to increase strict pull-ups.
Polyester Fabrics & micro plastics.
L-sit benefit
Measuring Fitness in your later years.

Katherine is a wife, a mother to 3 children under 4 years old, & a Linchpin member. She is also currently battling breast cancer & doing chemotherapy. Her doctors have stated that her level of fitness is playing a major role with how well she is tolerating treatment. This journey has redefined why working out is so important for her. It could literally help save your life. This is her story.

How to get you 1st box jump.
What do I dislike about my job?
What is the path for a newbie?
How to approach Accessory Work?
Who would I most like to do a podcast with?
Understanding rest periods for intervals.
Linchpin at 3 days a week.
Tender collarbones.
Struggling with the Squat Snatch.
Murph prep.
Burpee modifications.

Steve is a husband, a father & a Linchpin member. He grew up racing dirt bikes. That sport lead to a severe injury & eventually getting addicted to pain killers. After years of struggling, Steve entered a rehab program & has been clean & sober for 12 years. This is his story.

Fitness as a new parent.
Assigned load vs % load.
"Death By" style workouts.
Rest periods for interval training.
Chipper style high volume workouts.
Air Bike vs Rower
Fitness in your late 40's.
An unhealthy addiction to fitness

Steve & Renée are a husband & wife who both follow Linchpin. Steve has a PhD in biochemistry & molecular pharmacology. Renée has her PhD in cell biology. Steve was not particularly involved in sports when he was young. Renée played a wide variety of sports. Even with the demands of hectic jobs & raising kids they found a way to make fitness a priority.

Ratio of thrusters to wall ball shots.
Cardio without running, biking or rowing?
Wendler 5-3-1 + Linchpin?
How do I determine the block of training?
When to cut weight.
Accessory work.
Most recommended Linchpin podcasts?

Natalie & Lauren are mother/daughter team that co-own CrossFit Dwell. The gym is located in Georgia & they have had it for 2.5 years. The previous owner was looking to sell the gym, so Natalie & Lauren decided to buy it. They discuss their community, lessons learned & why the choose to use Linchpin programming.

Linchpin Individual vs Gym Programming.
Bench Press.
Gyms that follow Linchpin.
Handstand Walk modifications.
Assigned load vs %
New movements in workouts.
Pros & Cons of Butterfly Pull-ups
RPE vs mathematical intensity.
Double-under modifications.
How to update your membership option for Linchpin.
Overhead pressing strength.
Breathing techniques.
How many pull-ups = a rope climb

Keston is a husband, a father, an actor & a Linchpin member. As a young man he loved sports, but found himself in the drama club in high school. This set him on the path of eventually moving to L.A. to pursue an acting career. Since then he has successfully booked roles in ongoing tv series, been involved in movies & does voice acting as well. This is his story.

How to go overhead if your ceiling is too low.
Tips for early morning workout success.
Linchpin Athletics.
How often are push-ups programmed?
Modulating Intensity.

Nicholas M. is a husband, a father, a medical technologist & a Linchpin member. He is known for his smile & positive attitude in almost any situation. He wss born, raised & lives in Canada where French is his primary language. He grew up part of an overweight & sedentary family. His father suffered from a heart attack & Nicholas saw himself heading down that same path. This motivated him to take control & change the direction his life was heading. This is his story.

New Year's Goals for 2025.
Kipping in a small space.
Bar speed.
Depth drop vs box jumps.
Building out your home gym.
Using a road bike vs an air bike.
Box Jump alternatives.
Swimming.
Eliminating early arm pull in lifts.
5 days on, 2 days off schedule.
Building false grip strength.

Jack R. is a husband, a father & a Linchpin member. When he was 3 years old he had kidney cancer. At 9 years old he needed to have some ribs removed. He has dealt with the ups & downs of a challenging life & found a way to make health & fitness a priority. This is his story.

Touch-n-Go vs quick Singles.
Christmas Day Nutrition.
Swimming.
VNR cycles.
Odd objects.
Fitness in your 60's, 70's & 80's.
Accessory work & gross movement patterns.
Resting during dumbbell work.
What if you miss a workout?

Joe is a husband, a father & a coach. He coaches at a CrossFit gym & for the US Army. He is a former Marine infrantryman who is Type 1 Diabetic & has another autoimmune disease as well. Fitness & nutrition are absolutely critical to his quality of life & management of this diabetes. This is his story.

Needing Help vs Being Helpless.
What would I eat if calories did not matter?
What would I do if Linchpin did not exist?
What does the rest of my family eat?
Damper Settings & Drag Factors for the rower.
Functional Threshold Power.
Favorite holiday traditions.
Candlesticks.
Gifting a Linchpin membership to someone else.
Dropping from the top of deadlifts.

Nasos has been a member of Linchpin since October of 2018. He is originally from Greece, but moved to Sweden for work about 8 years ago. He has a background in Physiotherapy & massage therapy. He has worked with athletes & regular people helping them rehab from injuries, relieve aches & pains & more. He is a new dad to a 4 month old little girl. Fatherhood has forced him to adjust his training schedule, but he is making it happen. This is his story.

Dumbbell version of the Burgener warm-up.
How to pursue undeveloped skills.
Is it ok to mix grips on pull-ups?
12 Days of Christmas workout.
Entering warm-ups & workouts into btwb.
The kipping pull-up.
Help...I'm still sore!

John F is a husband, a father & a Linchpin member. His wife & son are also part of the Linchpin community. John has been active his entire life, but he has not always been healthy. He speaks openly about the highs & lows of trying to live a healthy lifestyle & the lessons he has learned along the way.

Smashing two workouts together.
How many strict pull-ups should you have?
Linchpin Endurance Squad
Something dumb I've done while training.
My mindset & approach to programming workouts.
Working through an injury.
Non-fiction book recommendations.
How much weight is needed for a home gym?
Hernia Surgery.
Training while sick.

Corey is a husband, a father & a Linchpin members. He works all day in an aluminum factory & then heads home to his wife & two young kids. Corey workouts in his garage & at his work. He also dedicates time on the weekends to meal prep for the upcoming week. Habits like that set him up for success. He shares his story with us.

When you can't do another rep.
Do you need to do the week's workouts in order?
Is accessory work necessary?
Lifting belts.
Too comfortable doing NFT & KFT?
If I could only have 5 pieces of gear.
Training for HYROX

Julie is a wife, a mother, a former attorney & a Linchpin member. Over the course of her life she has had 12 orthopedic surgeries, including 2 total hip replacements. This all started with an accident she had when she was only 10 year old. At 12 years old she was in a full body cast for 7 weeks! She has remained fit & healthy to the best of her ability even in the face of difficulty & pain. This is her story.

John is a husband, a father & a Law Enforcement Officer. He has 3 young sons & a very busy life. Fitness is mission critical to his occupation. His father is also in Linchpin as well. In this episode, John shares his story with us.

Thoughts on Rogue Invitational.
Scaling workouts for kids.
Cheat meals.
Linchpin monthly fitness tests.
Running.
Defining "interference".
Do "active" people still need to workout?
Is warming-up necessary?
When/how to establish a 1RM.
Pacing on "Not For Time" workouts.
How to build up training volume.
When to use a sled.

Todd is a husband, a father, a firefighter, a jiu jitsu brown belt & a Linchpin member. He started lifting weights in 6th grade & has been active ever since. He has been a member of various gyms & tried different online programming, but he decided to return to Linchpin. This is his story.

Grant is a husband, a father & a Linchpin member. He a former Marine who also had a full career as an FBI agent. We talk about his life experiences as well as what lead him to Linchpin.

How to warm-up for heavy squats.
How long should you wait after warming up to start the workout?
The Burgener warm-up.
How often do I really work out?
A day of eating.

Aaron is currently on active duty the Irish military. He has tried various programs all aimed at the needs of "tatical occupations". After trying all of these various specialty programs, he chooses to train with Linchpin. This is his story.

What's the next homemade ice cream flavor?
Linchpin sub-group for nutrition.
Women specific issues.
Why no ads for Linchpin?
Static overhead holds.
Data points & consistency.
Assessing your overall fitness.
Accessory work.
My current version of Paleo.
Using dumbbells for Heavy Days.
Modulating Intensity.
Coming back from an injury.

Erica is a mother of two kids, a wife & a 3rd grade school teacher. She has experimented with a large number of online programs. She has also gained & then lost 100 pounds. In this episode she shares her weight loss journey as well as lead her back to Linchpin.

It seems unpopular these days to tell people the truth about the health risks associated with being overweight. Lying to people and/or avoiding uncomfortable conversations is not going to help anyone. People need to hear the truth. Tell them the truth. Tell them with empathy & compassion, but tell them the truth or their health is in serious jeopardy.

Travis first joined Linchpin in 2019 after being a part of several different gyms. In 2023 he left Linchpin & tried a different program for 5 months. That program left his body feeling beat up, so he decided to rejoin Linchpin. He's happy to be back & shares his fitness journey during this episode.

Buy-in's & cash-out's.
C2 rower vs Assault Rower.
Programming considerations.
When is doing "extra" warranted?
Monitoring data.
Pre-workout stretching.
Machines for bodybuilding.
When to add a vest to Linchpin Test 13.
Training for other sports.
Strict Press vs strict hspu.
Alternatives to squatting.
When do you need to "suck it up"?
Which movements to program?
Sports massage.

Chris is a husband, a father, a physical therapist, & a former program hopper. He has been active his entire life & played multiple sport. He tried CrossFit, bodybuilding workouts, Wendler 5/3/1, other strength programs & even created workouts for himself. We discuss his fitness journey, lessons learned & what lead him to Linchpin.

Assigning loads vs letting athletes choose.
Frequency of bike vs row workouts.
How to approach accessory work.
Wallballs vs Thrusters.

Artur lives in Portugal. Nikos lives in Greece. Both are married with kids & have busy jobs. Through Linchpin, they started commenting on each other's workout scores. Then they started to motivate one another & a freindly competition developed. As time went by they became true friends & talk almost every day. This is their story.

Box Jumps vs Step-ups
Linchpin for Adaptive Athletes & kids.
Choosing only 3 workouts a week.
Improving Pull-ups.
Improving Oly lifts.
Do you need an Abmat for sit-ups?
When you miss a day...skip it or make it up?

Josh R. is a husband, a father & a self-admitted program hopper. During a 2 year period he was a part of 12-16 different online programs. Josh walks us through his fitness journey, what lead him to try so many different programs & why he chose to return to Linchpin.

Do I ever get bored programming?
What would I change about Linchpin?
Body says YES, head says NO to working out.
How to break through plateaus.
Podcast recommendations.
Thoughts on the “electrolyte craze" happening.
How to workout with your kids.
One arm stronger than the other.
Do I look at the clock during "for time" workouts?

Chelsae is a wife, a mother to 6 children & a Linchpin member. She is also currently pregnant with another baby. This will be her 4th postpartum jounrey with Linchpin & her 3rd pregnancy with Linchpin since day one. She shares her journey & lessons learned for other moms who are pregnant & active.

Did Adrian Bozman quit? | How to get more strict pull-ups. | Echo bike & upper body fatigue. | Craziest thing I've seen in a gym. | Proper height for box step-ups. | Redefining CrossFit? | Linchpin & competition. | What is the ideal rest day. | Sustainable nutrition. | What's being tested in "Helen"?

Ruan is a husband, a new father to a little baby girl & a Linchpin member. He was born & raised in South Africa, but recently moved to Germany for a new job. He is adapting to a new country, a new culture & his new role as a dad. His free time is limited, & he only has a pair of dumbbells for working out. This is his story.

Choosing the right dumbbell loading. | How to use a sandbag. | What skill challenged me the most? | When to do the Monster Mash? | Selecting rest periods for intervals. | How deep should you squat? | Programming for a hypothetical athlete.

Scott F. is a husband, a father & a Linchpin member. For 15 years he worked as a National Park Ranger in Yosemite & the Grand Canyon. He did law enforcement, search & rescue, as well as emergency medical work. He first got into CrossFit in 2006 & has been hooked ever since. This is his story.

Does 1RM relate to as "Rx'd" loading? | 10k run program. | Programming mistakes. | Relative Intensity explained. | Is sitting all day bad? | How do you test your fitness in real life? | What is a total hip replacement? | Why is Strength + Metcon so popular? | Training for Hyrox & engine building. | How sore is too sore? | How important is handstand walking? | Training 3x per week.

Nick B. is a husband, a father, military officer & member of the Linchpin community. He spent many years as a dedicated runner doing everything from 5k runs to 100 miles races & everything in between. In 2018 he joined Linchpin & has been a member for over 6 years. This is his story.

Minimum fitness equipment. | Deload weeks. | Programming themes. | Fitness Test at the Olympics. | Taking time off from working out. | Strict before kipping for T2B? | 1st, 2nd, 3rd wave adaption in CrossFit | The kickstand squat.

Patrick S. is one of the many amazing people we have in the Linchpin community. He has a profoundly physically demanding job. Every day he moves heavy boxes for hours & hours. In a previous phase of life he was also a power lifter who experimented with performance enhancing drugs. Patrick is an open book & shares all aspects of his fitness jounrey during this interview.

My favorite movement/workout. | How to be ok scaling workouts. | Lazar & the 2024 CF Games. | Upcoming challenges - Linchpin Test 13 | Turkish Get-ups | My Paleo journey | Supplementation | Motivation | Fasting

Adrian is a gym owner & member of the Linchpin community. He grew up playing soccer & loves to dance. He first tried CrossFit while in college & has been hooked ever since. This is his story.

VO2 Max vs Lactate Threshold. | Using btwb data to improve Linchpin. | Are some weeks of Linchpin harder than others? | Pull-ups vs Chin-ups. | Olympic events I love.

Scott M started doing CrossFit in 2010. He was the heaviest he had ever been in his life at 250 pounds. He found a gym & got his diet under control. Over the last 14 years he has owned a gym, but now works out in his garage as a member of the Linchpin community. This is his story.

My favorite "on the go" snack & drink. | What did CF teach me that the SEALs did not? | Plank holds. | Does Rest = Strength? | The hardest workout I ever programmed. | How long will I keep programming? | How to lift without dying. | Fitness & kids. | How to rearrange workouts. | Proper grip for Deadlifts.

Anthony is a husband, a father, a civil enginner & a member of Linchpin. He was a 3 sport athlete in highschool who went on to attend West Point. He walks us through his time in the military as well as his fitness regimen now that he is a civilian.

Common run distances. | The love of Oly lifting. | Improving mobility & warming up. | Do workouts surprises me? | Are butterfly pull-ups worth the risk? | At what stage should we reset our PR's? | Heavy Days vs Sprint Days. | Echo Bike vs Assault Bike. | Dealing with DOMS. | When is it ok to struggle? | Real bike vs rower or Air Bikes.

Scott is a husband, a father, a clinical laboratory scientist & a Linchpin member. Originally a runner, he first tried CrossFit back in 2013 & got hooked. In 2016 he built a garage gym & started following Linchpin. He & his wife have two children & have fostered many kids over the years. This is his story.

Evan W. is a husband, a father, a fulltime farmer & a Linchpin member. He has an extremely physically demanding job which often forces his to work long days outside, regardless of the weather. Even though Evan's job is so tough, he chooses to workout. As a matter of fact, he says it helps him be a better farmer. This is his story.

How to know if a workout is original. | Meters vs Calories on the Air Bike. | Why are Thursdays & Sundays "rest days"? | Mental toughness. | Putting "notes" in btwb. | Using "Crash pads" for barbells. | Balancing Linchpin & a sport. | Improving Handstands. | Do we need to do HSPU's? | Fitness on a vacation.

Levi is a husband, a father & a Linchpin member. He has been doing CrossFit since 2014 & joined Linchpin in 2020. Over the last 10 years life has presented several challenges to his family, including serious health issues one of his daughters faced. This caused many starts & stops during his fitness journey. Levi discusses these things & much more.

Buck is a husband, a father, a school teacher & a coach. He also loves barbells & has 15 different ones in his garage gym. He has been a powerlifter, a football player & gym rat over the course of his life. He tried several online programs & found a home with Linchpin. This is his story.

Evolution of Linchpin programming. | Coming back from an injury. | Building grip strength. | The story behind "Broken Frog". | Tips for new parents trying to stay fit. | Are you "cheating" on workouts? | Linchpin's origin story. | Who programs the VNR workouts? | btwb fitness level. | What gains can you expect from Linchpin?

Marcus M. is a firefighter in Norway. He has been a member of Linchpin since 2018. This year for "Murph" he decided to do a 42.2 km run, 1000 pull-ups, 2000 push-ups, 3000 air squats & another 42.2 km run. (42.2 km is a full marathon) This took him 27 hours & 50 minutes. This is his story.

Sport Specific Training. | Foot position & lock for rope climbs. | Pain with pull-ups. | Off-season training for Games athletes. | What do I do on Rest Days? | Wearables, Heart Rate, Gadgets & Gizmos. | Running conversions for men & women. | VNR skill cycles & Linchpin. | What if CF did not exist? | Optional Accessory Work. | Internal vs External Shoulder Rotation.

Jeanne & Dawn are sisters living in Minnesota. Both have been married 30 years. Dawn has 2 kids & Jeanne has 3. They work out together each day, help each other make good decisions & keep each other motivated. This is their fitness journey.

Training around an injury | Bench Press | Modifying interval workouts. | Linchpin Camp/Open. | The ideal CF bodyweight. | Is Linchpin enough for Competitors? | Working out in extreme conditions.

Melanie is a single mom with 2 kids & a Linchpin member. She was born & raised in Guyana & moved to the US when she was 11 years old. She has an amazing career as a Thoracic Surgery PA & stays very busy raising her 2 kids & getting them to their sports practices/games. This is her story.

Sprinting over 40 years old. | Sleds & odd objects | Listening to your body. | 70% effort forever? | Zone 2 training | Progressive overload.

Terri G is a wife, a mother, a business owner & a Linchpin member. She & her husband get up at 5am every day to make sure they get in their workout. She talks about her fitness journey & what lead her to Linchpin.

Why don't I watch the CF Games? | Carb Backloading. | Linchpin in 5 years. | No-equipment option. | A Superpower I want. | "Nobody Cares. Train Harder." | Is "Murph" too much? | Upcoming physical challenges? | Single-arm training.

Jeff D is a husband, a father, & a Linchpin member. He & his wife decided to quit their jobs, sell all of their possessions & go on the adventure of a lifetime. The explored 25 countries in 15 months. Jeff talks about life, adventure, coffee & fitness.

Tall athletes vs Short athletes, pros & cons. | 3 Songs for the rest of my life. | Woking out during & after sickness. | Fitness for kids. | C2B pull-ups with a low ceiling. | How much intensity is needed at 40+ years old? | Dumbbells = fitness.

Scott is a husband, a father & has a job which has him sitting most of the day. He has been a member of Linchpin for over 2 years. Life got hectic, as it does for many of us & he let his health & fitness deteriorate to an unacceptable level around the time his second child was born. He made a decision to change his life & has not looked back. This is his story.

No bike or Rower...what can I do? | "Not For time" vs "For Quality" | Barbell Squats vs Dumbbell Squats. | Is a "Hilly" running course good or bad? | Controlling heart rate. | Are Double-unders important? | Stay fit when life is hectic. | Origins of the name "Linchpin". | Supplements.

Blake is a husband, a father & a member of the Linchpin community. He had a terrible accident in the Army when his parachute malfunctioned. This accident, along with other major life changes lead to him gaining nearly 100 pounds. In this conversation he talks about is journey back to a healthy weight & lifestyle.

A goal I'm working on. | Book recommendations. | You only have 30 minutes to train. | Swapping training days & rest days. | DIY rope climb set-ups. | Oly lifting in a wetsuit. | How to get fitter. | My dream vacation.

It is common for athletes to repeat workouts. It is also common to scale workouts & then slowly increase their difficulty over time as you progress. Should you compare times on the "same" workout if you increase the weight, for example?

Habit I would like to add or delete. | Improving high skill movements. | What movements are not worth the risk? | Advice for opening an affiliate? | Shoulder health. | Fit a long workout into a short time. | How long does it take to get strong? | Linchpin Monthly Fitness Tests. | "Open Prep" & "Murph Prep". | Lifting for 1RMs. | Mental fortitude. | How to NOT race the clock. | "For Quality" & "Not for time" workouts. | Shoes for working out. | American Ninja Warrior.

Small, daily amounts of fitness can lead to big changes in your life. You don't need a lot of time or fancy equipment to be fit & healthy. All you need is knowledge, discipline & support.

10 exercises for the rest of my life. | How to deal with "tennis elbow" | Not for time workouts + accessories. | Challenges with an online community. | btwb fitness level, which workouts count? | Improving Olympic lifts. | Linchpin vs competitive programming. | Recommended level of intensity. | Training 3 times per week. | The state of kid's sports. | How to lose body fat. | Skill work.

In this epsiode we discuss how to get better at pull-ups, as well as defining what "pull-ups, any style" means when you see that as part of the description of a Linchpin workout.

Pegboard training. | What if you miss a workout? | Dynamic range of motion warm-ups. | What does "taxing the Central Nervous System" mean? | C-kip vs Butterfly kip. | How to attack Quarter Final workouts.

This was a comment left on my instagram by someone I do not know. It sparked many thoughts, ideas, topics & concepts I felt would be worthy of discussion. I hope you find this conversation helpful in guiding your long term fitness journey.

Ivan K. is a coach & part owner of CrossFit Minic in Basel, Switzerland. He is a Level 3 Coach & has been a trainer at gyms all around the world. He has experienced the difference between good & bad programming. Ivan made the switch to Linchpin at his gym & he explains why.

Explain the "Levels" on btwb. | Working 13 hours a day & staying Fit. | Monday Monster Mash & the Buttery Bros. | Improving the Olympic Lifts in your garage. | Mon thru Fri workout, Weekends off schedule.

There are many people who love snatching, & just as many who hate it & avoid it at all costs. Why do we snatch? What are the benefits? If someone did not want to snatch what are some effective modifications or substitutions?

"Spur of the moment" workouts. Linchpin for Affiliates. | How to lose 20 lbs by summer. | VNR Pull-up program. | Working out twice a week. | Programming a Games workout. | Favorite hobby outside of fitness. | What do I think of Hyrox? | What does being a good coach mean? | High intensity vs "Dancing with the Devil". | How to know the difference between discomfort & injury. | Rx loads vs % loading.

Depending upon the phase of life you are, there may be value in considering "starting fresh" and "forgetting" your previous personal bests. Of course the topic is nuanced & has many layers worth considering that will vary from individual to individual, but the general topic should help athletes set expectations and is a useful thought experiment.

Do the Linchpin monthly test not "Respect the Heavy Days". | Favorite Heavy Days at a High Heart Rate | How to increase grip strength. | Shipping Linchpin merch overseas. | Will CrossFit build muscle? | The "Tempus" feature on the btwb app. | Scaling to increase intensity.

In this episode we walk through the Monthly Linchpin Fitness Tests which will happen beginning in May 2024. Below are the monthly tests, which will be labeled as "Checkpoints".

What counts as "Rx'd"? | Improving Engine & Pain Tolerance. | Heavy Day Rep Schemes. | Fran. | Deadlift form on Open workout 24.2. | Improving Running Technique. | Setting Fitness Goals. | Training High School Athletes. | Improving Olympic Lifts When Training Alone. | Tall Athletes & Body Positioning.

Actionable steps for new athletes looking to begin working out are presented.

Tips, tricks & recommendations are given to improve your chest-to-bar pull-up capacity.

How to fix achilles tendon pain. | When/If to add a VNR cycle. | Linchpin meet-ups. | Rope climbs vs Peg Boards. | Test Weeks. | Mixing the order of workouts. | Task vs Time Priority. | Working out on poor sleep. | Favorite Open workout. | Linchpin for Gym Owners. | Ascending vs Descending rep schemes. | How to time sprints when running. | Rogue Invitational in Scotland. | Preparing for the CF Level 1. | How to introduce a new person to CF. | Grounding sheets to improve sleep.

A real world testimonial is read from someone who left Linchpin & then decided to comeback. She shares her experiences & the decisions that lead back to the Linchpin community.

What does it mean to be "Ferociously Fit"? | How to peak on a certain day. | Burgener warm-up with tight shoulders. | Weighted pull-ups...belt or vest? | The Jefferson Deadlift. | Is there a need for more than a 30" box jump? | A busy life leads to reduced workout time. | Introducing a new person to working out. | Overcoming a fear of box jumps. And much more!

Workouts can be done as For time, For time or not, Not for time, Kinda for time. What's the difference?

Can you be too strong? | Linear strength cycles. | Running in place vs actual running. | Cheat meals. | Stretching. | Modulating intensity. | Training at elevation. | Hot yoga. | Firefighter works 2 days on & 4 days off. 1| Calculating dumbbell reps & loads. | And much more…

Various strategies for working delicious treats into a healthy life are discussed. I talk through my lessons learned, failures & victories with sugar.

Training around an injury. | Time goals for low intensity training. | Preparing for a 10 mile trail run. | Trimming calluses & hand care. | What workouts have “interference”? | Meal prep. | Is Rucking good for you? | Pros & cons of intentional weight gain. | Supplements & Creatine. | Modulating Intensity. | Running with an artificial hip.

Recovery, cool downs, stretching, volume & intensity. How to find your sweet spot as an athlete.

Does each programming block have a focus? | Show me your garage/home gym! | Hip replacement rehab protocol. | Takeaways from the nutrition challenge. | Using the “tempo” feature on btwb. | Intentional interference. | 90’s rap. | Impactful people in my life. | The future of Linchpin & CrossFit in general. | RMU vs BMU. | Modulating Intensity. | And more…

All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?

Programming workout options. | Learning new movements. | Do genetics limit your ability to “get big”. | Modulating Intensity & Heavy Days. | Should I go “Rx’d” if I miss the goal time? | Short on time, how to train. | Struggling with overhead squats. | VNR & btwb. | On Heavy Days do you need to keep the same load across all reps & sets? | Designing an Open workout. | Weight belts, wraps & knee sleeves. | Linchpin Test at the Games.

A Linchpin member has a full time in-office job & a toddler who does not sleep well. She is struggling to keep her health & fitness a priority. She reached out asking for helpful advice to navigate this difficult phase of life.

Heavy Rope Single-unders | My favorite shoe for CrossFit. | How is my diet? | Training 3x per week vs 5x. | Deload weeks. | Does the Abmat do anything?

Do you need a "Heavy" jump rope? Heavy rope single-unders vs light rope double-unders are discussed, as well as indoor running substitutions during bad weather.

Sleep or Working Out, which is more important? | Will more rucking be programmed? | A good warm-up when short on time. | How many women follow Linchpin? | Yokes, sleds & landmine twists. | Monthly nutrition challenge. | Why did I become a SEAL? | Functional Fitness vs HIT. | GHD vs weighted sit-ups. | Rope Climb substitutions. | How to bulk up. | Maintenance of gym equipment. | My favorite candy. | Heart rate tracking.

"Open Prep" is silly & unnecessary for most people. Let me explain...

Thoughts after my hip replacement. | Qualifying for the CF Games. | Nutrition goals for obese athletes. | Artificial intelligence. | Will CF Open workouts be programmed? | Dealing with chronic pain. | Back squat strategies. | Working out while sick. | 400m run modifications. | Working out for aesthetics. | Strengthening rotator cuffs. | Holiday themed workouts. | Overhead squat substitutions. | Rest periods for interval training. | Overcoming a disappointing workout. | Whats the most value lesson I learned as a SEAL?

You should not live sore or in daily pain from working out. This episode discusses what I mean by that & how to avoid it. Pain free is the way to be.

How many cups of coffee do I drink? | What draws people to CrossFit? | Top 5 must read books. | New Year’s Resolutions. | 400m run = how many burpees? | Moving days around. | Lifting % charts. | Reset the monitor or allow “roll over” calories? | Ring muscle-up substitutions. | 50m of walking lunges = how many lunges in place?

A member of Linchpin is so fast on the workout “Jackie” that he may never set a new PR on it ever again. What should he do? Should be modify the workout? Does “Jackie” still have training value for him?

Rowing damper setting. | My favorite Christmas treats. | Conversions for a spin bike. | Improving grip strength. | The bike erg. | Programs to improve snatching. | Accessory work, explained. | Low ceiling wall ball solutions. | Using a ski erg in workouts. | Wall-facing HSPU’s…why? | Should we call out poor ROM? And much more…

Linchpin offers over 12,000 minutes of educational content for FREE. The Linchpin private track provides 300+ videos every year to members. Everyone should be on a journey to increase their Fitness IQ. Here are ways you can do it.

Fear of box jumps. | Update on my hip replacement. | Learning to kick into a handstand. | Strokes per minute rowing. | My typical day. | Linchpin for collegiate athletes. | Using wrist wraps for deadlifts. | Stretching. | Row vs Run vs Bike.

Linchpin Lifestyle extends outside the walls of your gym. It is a way of life. It is the gradual pursuit of self improvement and awareness, step-by-step. Seemingly small things, done in a purposeful manner can lead to big changes. In 2024 we are offering a monthly challenge designed to easily fit into your life. It will require minimal time & no gear at all. The Linchpin Lifestyle challenges will not be workouts. They will be activities focused on helping people between the ears. Enjoy!

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 own technique. | Frequency for repeating benchmark workouts. | And much more!

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

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 rower? | Is CrossFit dying? | Dog training. | btwb fitness levels.

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

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

Well, here's what happened...

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 sick. | And much more!

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”. Remove ego & embrace scaling. Make smart decisions that will allow you to train pain free forever.

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? And MUCH more…

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

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.

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 event.

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, functional movements at high intensity” usually causes confusion. This discussion should solve that problem.

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…

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. Intentionally & deliberately training at low & moderate levels allows athletes to fully express high intensity when they choose to. We explain how to make this happen during your training sessions.

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.

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 weights & Deadlifts. The world is in serious trouble if we listen to these “experts”.

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

Let me explain...

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 effectively in training. | Are knee push-ups bad?

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 obstacles they overcame.

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?

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 for Gym Owners. We discuss the evolution of their gym, how to have a strong community & if certain races/ethnicities are lacking in CrossFit.

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 tired? | And much more…

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 an individual’s performance in different areas of life. He has created a study & is looking for volunteers from Linchpin to participate.

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

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

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 everyone.

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 movements, is that ok?

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.

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.

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 Linchpin. He shares his story & lessons learned during this interview.

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 thumbs around the pull-up bar. | If you can only do 3 workouts a week, which should you do?

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 discussion of what people do.

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. | My conditioning needs work, what should I do?

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

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 weeks. | Is there a point where you're "strong enough"?

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 that causes him to scale & modify workouts. He has found a great path of making long term decisions to improve his health & fitness. This is his story.

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.

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 happen during this very hectic period of life. This is his story.

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. | Smoothies. | Doing your own workouts from time to time.

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 a new baby. | Protein sources. | How to avoid being super sore.

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 it started causing him injuries. During the lockdown he found Linchpin & has never looked back. This is his story.

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 too much volume & weight. Then he found Linchpin & started making better decisions with his training. This is his story.

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 be fit?

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

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 power clean. | Best grip style for deadlifts. | Are high level CF athletes healthy? | How to do a % based workout of you don't know your 1RM.

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 a sedentary life. He completely turned his life around & shares his story in this interview.

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 a tall athlete! | Is warming up important? | Using a heavy jump rope. | Running hills. | Improving pull-ups. | Training for a half marathon.

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 double-unders & pistols. This is her story.

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. | How to train kids.

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 relationship. Here is his story.

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 weeks.

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 story.

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 without running?

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.

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?

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 transition to working out at home would be difficult, but the Linchpin community has made it easy for her. She shares her story in this interview.

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 you miss a couple of workouts?

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 that had his sites set on the 2016 Olympic Team. This is his story.

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.

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

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 of chemotherapy he underwent last year. Since then, following the scaled daily workouts have gotten him to the point where he could go snowboarding for the first time in a very long while.

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

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 & the wonders of community.

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?

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 preserve the intended stimulus?

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

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?

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

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

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

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

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.

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

"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 program beautiful & effective workouts.

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

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

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

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

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

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

Tips & tricks to avoid burn out in CrossFit.

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

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

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 physical preparation.

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 Challenge.

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 surrounding yourself with people who support you & care about you.

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

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

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 new person to Linchpin. 7. Logging workouts. 8. Linchpin Test 5 is the January challenge.

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

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

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 term health & fitness. Life gets busy & they still find time to make fitness happen!

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.

Is never cooling down & stretching bad?
Can a computer program great workouts?
Should you pace the early rounds of a "death by" workout?
When are you not doing enough?
Linchpin Test 4 is the December 2022 Challenge.

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 military days, "Everybody wants to be a Frogman on Friday". This phrase snapped me out of my negativity & got me back on track. This phrase is explained in this episode & much more.

What do I miss about my training days before I found CrossFit?
Fitness/Sleep/Recovery trackers.
What is a "short & sharp" workout & how to modify it.
Daily fitness for desk jockeys.
Linchpin Test 4 is the December 2022 challenge.

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.

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

Working out while sick.
Winter is coming.
Gaining weight.
Accessory work.
Aerobic capacity.
Daily habits for success.
November challenge - Linchpin Test 3

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 of responsibilities & yet they still find time to make fitness happen!

Regrettable workouts.
Is swapping days a bad thing?
General scaling questions.
Helping a 63 year old with chronic pain.
Football + CrossFit.
New running program.
November challenge: Linchpin Test 3

Regrettable workouts.
Is swapping days a bad thing?
General scaling questions.
Helping a 63 year old with chronic pain.
Football + CrossFit.
New running program.
November challenge: Linchpin Test 3

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

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

Favorite moments from the Rogue Invitational.
Elite athletes & deficiencies.
My 90th % workout on btwb.
Learning to program workouts.
Prioritizing the 10 General Physical Skills as people get older.
The November challenge: Linchpin Test 3.

Favorite moments from the Rogue Invitational.
Elite athletes & deficiencies.
My 90th % workout on btwb.
Learning to program workouts.
Prioritizing the 10 General Physical Skills as people get older.
The November challenge: Linchpin Test 3.

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

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

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

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.

What was my best resource to learn about fitness?
What is my favorite CF Journal article I wrote?
How to scale/modify dumbbell workouts.
October Challenge - Linchpin Test 2.

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.

How did Emily & I meet?
How & when to program meters vs calories on machines.
How to avoid programming biases.
Swimming in workouts.
Gymnastics movements with the biggest impact.
October challenge is Linchpin Test 2.

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.

Is a "fitness addiction" a bad thing?
The history of the Linchpin Tests.
How to convince someone they need to scale a workout.
The October Linchpin Test 2 challenge.

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 be Linchpin Test 2.

If I could only do 1 workout for the rest of my life what would it be?
Programming Hero workouts.
What is the best way to add Linchpin Test 1 into the training cycle?
Lessons learned from running Linchpin.
If I wasn't doing this, what would I be doing for a living?

If I could only do 1 workout for the rest of my life what would it be?
Programming Hero workouts.
What is the best way to add Linchpin Test 1 into the training cycle?
Lessons learned from running Linchpin.
If I wasn't doing this, what would I be doing for a living?

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

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

"Ask Me Anything" 09.15.2022

A discussion about Hero workouts.
Self talk during tough workouts.
Confidence vs Ego.
How to do a Heavy Day when short on time.
Linchpin Test 1 challenge.
Rogue Invitational meet-up.

"Ask Me Anything" 09.15.2022

A discussion about Hero workouts.
Self talk during tough workouts.
Confidence vs Ego.
How to do a Heavy Day when short on time.
Linchpin Test 1 challenge.
Rogue Invitational meet-up.

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.

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.

Most popular & unpopular workouts.
Linchpin Garage Gym directory.
Benefit of lifting under fatigue & duress.
Gymnastics progression.
Linchpin Test 1 - Sept challenge.
See you at the Rogue Invitational.

Most popular & unpopular workouts.
Linchpin Garage Gym directory.
Benefit of lifting under fatigue & duress.
Gymnastics progression.
Linchpin Test 1 - Sept challenge.
See you at the Rogue Invitational.

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

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

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

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

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

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

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 celebrate the stories & victories of several people who did something they previously thought was not possible.

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 celebrate the stories & victories of several people who did something they previously thought was not possible.

Ring Muscle-ups if you don't have pull-ups or dips
Programming for mental toughness.
Affiliates getting back to basics?
Possible Linchpin meet-up at the Rogue Invitational!

Ring Muscle-ups if you don't have pull-ups or dips
Programming for mental toughness.
Affiliates getting back to basics?
Possible Linchpin meet-up at the Rogue Invitational!

We discuss how someone with a 465 pound back squat scaled "Amanda". Tips & tricks for maintaining fitness as a new parent are also provided.

What were my favorite 2022 CF Games events?
Sprinting - how to do it right.
Working out with less than ideal form.
Announcing the Linchpin 5k Challenge!

Dropping weights in gyms where that is prohibited
Split snatch vs squat snatch
How to lift less & get stronger.
The 1st Linchpin Challenge is announced!

Dropping weights in gyms where that is prohibited
Split snatch vs squat snatch
How to lift less & get stronger.
The 1st Linchpin Challenge is announced!

Day One of the CF Games - my thoughts.
Linchpin - where did the name come from?
Butterfly vs Gymnastics kip - pros & cons.
Linchpin Challenges

Where did the 21-15-9 rep scheme come from? What is the backstory of the most infamous rep scheme in all of CrossFit?

If you get a very fast time on a workout should you "scale up" next time?
Who is on my programming dream team?
How fast could Games athletes do Linchpin Test 13?
Which Linchpin Tests would I put in the Games & why?
If I could only do one movement for the rest of my life what would it be?
News about upcoming Linchpin challenges.

Micheal has a 1RM deadlift of 550 lbs, but lifting heavy causes pain. Recently, heavy deadlift days leave him feeling wrecked to a point that is not healthy or worth it. We discuss some solutions to keep him doing functional movements & living pain free.

A member of the Linchpin community sought advice to help his 65-year old mother's health & fitness. We discuss gear, movements & general concepts.

Will we do a "blackout week" of Linchpin programming?
Pros & cons of cherrypicking workouts?
If I had CF Games champ level capacity for only 1 day what would I do?
Working out only 3 days a week.
70% vs 100% intensity.
Running on a treadmill.

& much more...

Motivational real stories from members of the Linchpin community all around the world. Oh...and some BIG deadlift numbers.

How to improve your technique when working out alone.
How to stay motivated working out alone.
How to make good food choices at sporting events.
My fitness training before CrossFit & the SEALs.

With each new chapter or stage of life should you forget about your previous PR's & start a new phase of personal bests?

What criteria is needed to include new movements or equipment in Linchpin programming?
Excitement for the 2022 CF Games.
Objective data on fitness.
Extra lifting.

Calorie conversion charts & considerations for running vs Echo bike vs Assault bike vs Concept 2 bike erg, etc.

Nancy + Intensity = ?
Personal Development
How sore is too sore?
Advice for a friend looking to lose weight?
Great workout to show someone CF.

Ring Muscle-ups & Snatches...why should "normal" people do these movements unless they want to qualify for the Olympics?

"Deadlifts tax the central nervous system." - what does this mean?
Working out while on vacation.
Russian vs American kettlebell swings.

Rack or no rack?
Does going unbroken matter?
How to score "The Chief".

How has my understanding & implementation of CF evolved over the last 10 years?
Time Caps in affiliates.
Extra Lifting.
Build that engine!

We dissect the week of Linchpin programming from May 30 - June 4, 2022 to help understand why certain things were programmed.

Recovery tools.
What is CrossFit in simple terms?
Nutrition & alcohol
EMOM strategy

Here are the average times/rounds/loads for Fran, Helen, Cindy, Murph, DT, Grace, Back Squat, Deadlift, Clean & Jerk, Snatch, Jerry & a 10k run. I bet you are fitter than. you give yourself credit for!

How did I get into programming & how has my style evolved?
What do I think about athletes not meeting proper range of motion to get a faster time?
How can someone over 50 years old measure progress when PR's do not happen as frequently

Often people scale workouts because they are not ready for the loading, the skill level of certain movements or the volume is too much. There are other reasons to scale a workout, even in you CAN do it Rx'd.

What if someone only wants to workout at moderate intensity?
Discussing the "Linchpin Tests".
How do I start programming a new 4-week block?

Professional athletes are great, but they do not inspire me anywhere near as much as regular people with busy lives who still find a way to make fitness a priority. In this episode I share their real life stories.

Should a new athlete do extra skill practice & accessory work?
Why is what's effective not popular?
A description of Linchpin programming for Gym Owners.

How to get a 40-lb PR on your Clean & Jerk without training with a barbell.

Goals for Linchpin & myself over the next 5-10 years?
When to do extra skill work + the Linchpin workout of the day.
Modulating intensity...a quick chat.

If someone cannot overhead squat heavy weight, what should they do on a 7x1 strength day? Should they stick with the overhead squat and just go lighter? Should they swap out lifts and do a front or back squat?

Will doing more "bodyweight only" workouts decrease overall fitness?
Is running allowed during Farmer's Carries?
How to find the "sweet spot" when scaling.

"Training vs Testing". We explain the difference & how this relates to modulating intensity. The concept of "another brick in the wall" is also included.

What is the important question no one asks?
How fit can you really get without accessory work?

What is the important question no one asks?
How fit can you really get without accessory work?

Why I think it should not be necessary to do any special preparation for the hero workout "Murph".

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

Are there "forbidden" movements that don't get programmed?
Does sprinting at less than 100% have value?
Could using lighter weights help build your engine?

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

Why don't we bench press more often?
Programming & testing workouts.
Best workouts to do "not for time".

Why don't we bench press more often?
Programming & testing workouts.
Best workouts to do "not for time".

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

How are CrossFit Hero workouts created?
Should squatting technique change for different movements?
How to recover physically & mentally from an injury.

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 achieved.

Emily Sherwood answer's your questions.

Emily's tips & tricks to get in workouts with an infant.
What does Emily's diet look like?
What music does she like for workouts?
Advice for young kids starting Gymnastics.
How to build strict strength before kipping.

My review of the 2022 CF Games Open workouts.

Daily Programming vs Programming a Competition, what's the difference?
What sports/activities do I enjoy other than working out?
Garage Gym Tours & Shout Outs!

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

Kipping vs Strict, what is the benefit?
Knee pain during heavy squats, what to do?
Using the "notes" section of the btwb app

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 give ideas for solutions. Fitness can still be achieved!

What to focus on for Recovery
Warm-up or Stretching...which is more important?
Favorite Open Workouts
Garage Gym Tours

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 what.

CrossFit Crush list
Scores on Whiteboard - helpful or hurtful?
Resources for knowledge
Time Caps

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.

What sports do Emily & I enjoy watching and/or participating in?
Pull-ups vs Chin-ups
Pros & Cons of the CF Games evolution over the lsat 15 years

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 with the truth.

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 is not only beneficial to new athletes, but to intermediate & advanced athletes.

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?
If someone can only do Accessory Work once a week is it worth it?
How to introduce a new person to CrossFit.

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, covering episodes 1-50. Episodes 3, 14, 20, 23, 27, 29, 37, 40, 42 & 45.

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 scaled it.

Should you run, bike or row during the warm-up?
How should you strategize Tabata style workouts?
Should you do the optional Accessory work?

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.

What about Castro?
Would I program the CFG Open if asked?
Gymnastics Skills Sessions
Favorite book of 2021

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 the better.

What are a few of my favorite workouts I've created?
Trapped on a desert island, what would be the 3-4 workouts I'd do for the rest of my life?
If you identify personal deficiencies, what is the process to improve them?

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 their training, but that does not produce well rounded fitness. Variance is the key!

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.

Why are Sumo Deadlift High Pulls one of the L1 movements, but rarely programmed?
Nasty workouts that were never repeated.
Accessory Engine building.

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.

What is the Linchpin "DT" challenge?
What are 1st, 2nd & 3rd Wave adaptations?
Can you be too strong?
Rower vs Air Bike.
Develop strict or kipping movements first?

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.

What is intentional interference in workouts?
What are benefits of a "Heavy Day at a High Heart Rate"?
What are slow twitch & fast twitch muscle fibers?

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, Italy & is a full time coach. He is a member of the Linchpin community & creates an Adaptive Athlete video every week for the CF Linchpin YouTube channel. He shares what he has learned with us during this conversation.

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 about his journey, his struggles, & the ups & downs we all face when trying to make big changes in our lifestyle.

How to use workout data optimize your fitness.
What data should go in the "notes" section on btwb?
What makes programming intelligently designed?
What are some programming "secrets"?

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

Veteran's Day workouts/traditions.
Devices that measure recovery.
What goes into prepping for a Live broadcast like the Rogue Invitational?
How will my fitness today truly help when I'm 75 years old?

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, optional accessory work, btwb specialty programs for strength & gymnastics, an amazing global community, videos on modulating intensity, access to our private Facebook group & much more for ony $10 a month.

Does missing a workout throw off the entire training block?
What are the benefits of pairing push & pull movements?
What athlete did I want to meet at the Rogue Invitational?
What was my favorite event from the Rogue Invitational & what athletes stood out to me?

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

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 recent trip to Disney brought to my attention how unhealthy & sick a large segment of the population is.

What is the best way to get back into working out after COVID or any long time off?
What to do if you don't have enough time to work on flexibility.
How do you deal with relative who constantly expose you to poor food choices?

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 learned to effectively coach someone from a distance using video.

What is the history/evolution of CF Linchpin?
Is cooling down & stretching actually effective?
Applying the Sickness-Wellness-Fitness continuum to CF Linchpin.

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.

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 as lessons learned.

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 workout, including heavy days to fit a tight timeline.

Knee push-ups vs elevated push-ups
Some strength & conditioning coaches say training only 3 times a week is optimal, why does CrossFit train more?

*WARNING...Question 2 leads down a long rabbit hole. 🤓

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 decided to help him get back in shape. They share their experiences & lessons learned through this incredible journey.

What is the process for coming up with the various workout options each day?
Did I ever get a question at a CrossFit seminar that I could not answer?
What advice would I give to a new CrossFitter?
What advice would I give to an experienced CrossFitter?
Hand width grip for various styles of pull-ups.

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

What movement is effective, but not programmed for some reason?
Best way to incorporate hypertrophy work with Linchpin?
Are Dumbbell workouts enough to be for life?
How has Linchpin evolved over the years?

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 regarding programming, training & coaching for kids.

Does the Linchpin programming & goal times get adjusted based on data from the community?
What to do when a gym owner is making bad programming decisions.
What is the future of CrossFit Health?

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 disrupted his schedule. Recommendations are given to help increase consistency.

What was my favorite lecture to give at CrossFit Seminars?
Status of the On-ramp programs.
In-person meet-ups are happening.
Goal times & dumbbell workouts.
Favorite tv shows and/or movies.

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

Should you prioritize sleep or training?
Which is worse, Hell Week or a baby with colic?
If you could only do 1 workout for the rest of your life...
Signs of Good vs Bad programming in gyms

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.

The mysterious post-it notes on my wall are explained.
Does athlete participation influence Linchpin programming?
What are some of my quick & easy meals?
Does my wife plan on competing again?
Is it okay not to workout during a vacation?

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 ugly are exposed.

What are the BTWB Challenges all about?
How to build an engine, aka improve conditioning.
What did I think if the 2021 CF Games programming?
What gyms around the world follow CF Linchpin?
What are the considerations for programming a competition?
How impressive was Annie Thorisdottir's performance at the Games?
Will there be a Linchpin meet-up at the Cascade Classic & at the Rogue Invitational?

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 place in Washington State. Jordan discusses the event, how people can compete and/or volunteer and why he chose to have CF Linchpin program the qualifier events.

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

If you go to a CrossFit gym how can you evaluate the quality of the programming?
Simone Biles, gymnastics & mental health.
On-ramp programs.
How to overcome a fear of handstands & being upside down.
How to get back into fitness after pregnancy.
Advice to young gymnasts.

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 are discussed as well as why it is most important to only compare yourself to you.

Why have some gyms gone away from classic CrossFit programming?
How am I enjoying being a "girl dad"?
If I competed at the CF Games what workout would I want to see & not want to see?
How important is a "CrossFit" style shoe for training?
At some point should Masters athletes not lift 1RM's?

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 phase with the newborn I need to realize that I will most likely not set any PR's and that's okay. I discuss my performance, both physically and mentally on two recent benchmark workouts.

How big is the Linchpin community & what do the demographics look like?
Should you buy an Air Bike, Rower or Ski Erg?
If you frequently scale the loading in workouts so you focus on building strength for a while?
How to fit in fitness in a hectic life.
Food prep, tips & tricks.
How to avoid biasing workouts based on your personal preferences.

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 found CrossFit & how it can benefit golfers.

At what distance do I decide to use a dedicated running shoe?
Can a tall person win the CrossFit Games?
How can one program (i.e. CrossFit) get everyone "fit"?
How is "fitness" defined?
How do different people's goals factor into fitness?

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 does not need to completely derail your long term health and fitness journey. I discuss the steps I've taken in the first week of my new daughter's life and my plan moving forward.

Funny and/or worst experiences coaching or training.
How to break through mental barriers with Oly lifts.
Are there movements to avoid or modify for older athletes?
How to use the BTWB specialty programs for barbell lifts & gymnastics.

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.

Can you improve on a movement without doing it every week?
What if you don't have enough time to properly rest during intervals?

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 versus addictive in a bad way. We want YOU to be in control and that is only possible through information and education. A "fitness addiction" has the potential to become unhealthy if certain factors get out of control.

Writing a book
Scaling for various age groups
Estimating your 1RM without attempting a 1RM
Benefits of gymnastics
Get a 100 lb. weighted pull-up without training for it

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, anxiety & failure. If the difficulty is too low the athlete grows bored & does not progress. Finding the sweet spot is critical.

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

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

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

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

Could Adrian Bozman come on the AMA?
Can Rest Days be shifted around?
Regular Oreos or double-stuffed?
Three items to have when the Zombies come.
Biggest obstacles I've had to overcome in CrossFit.
Topics for the Varied Not Random podcast.
Getting in a "pump session" after the workout.
Working on weakness.

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 shares his story as well as advice for gym owners & trainers.

In what area could CrossFit improve?
How do you know when to take an unscheduled Rest Day because your body needs it?
The benefits of a "Foundations" or "On-ramp" program.
How to use CrossFit workouts to compliment another activity like running or cycling.

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.

How to develop Chest-to-bar pull-up strength.
Using D-balls & Sandbags on Heavy Days.
Is Elite Gymnastics a broken sport?
How "over-involved" parents can make their kids hate sports.
Why do I prefer helping "normal" people instead of coaching elite CrossFit competitors?
How to employ Active Recovery.

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 and how to be a better coach.

Butterfly kip vs C-kip, which is safer/better?
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 heavy every day. Now he goes heavy only once a week and lifts are going up. How is this possible?
Is "Rowing Murph" a good modification for people who cannot run?
Weight belts & knee sleeves...do they have utility?

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

How to stay healthy & sane in a global pandemic
Every training session should have a goal.
Targeting individual weaknesses.

& much more...

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

Do I ever make Super Fitness Robot times that are unobtainable just to see if people can do it?
Pros & Cons of pursuing high skill movements like the snatch alone in your garage.
Dynamic stretching in warm-ups.
What are the benefits of "Rucking" & why do people seem to enjoy it so much?

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

Why I should or should not go head-to-head against Emily Sherwood in the classic CrossFit workout "Nasty Girls".
How much do poor decisions outside the gym, such as nutrition, sleep, screen time, etc affect the results we hope to achieve inside the gym?
How to improve your burpee capacity.
What is my plan to maintain workouts once my new baby daughter is born?

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 is the proper course of action to keep them safe while improving their overall capacity?

Topics addressed were:

What do I take into account when including CrossFit benchmarks or Hero workouts into the Linchpin programming?
How does (or should) bodyweight be taken into consideration when choosing loading and/or making the decision whether or not to scale a workout?

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 takes to build a strong community, lessons learned over the years and how to become a better trainer.

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".

Kettlebell snatch vs Dumbbell Snatch
Rings Rows vs Banded Pull-ups to develop pull-ups
Movements Emily has had to remove or modify due to being 26 weeks pregnant
How to improve burpee box jump capacity

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 with ourselves & taking personal responsibility will meaningful change be possible.

Training Senior Citizens
Top recommended specialty gear for garage gym
Discussion about EMOMs

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 progressions. We explain how.

Topics covered...

Have I ever had to confront a gym owner or trainer for doing something dangerous?
Do the Super Fitness Robot times affect the programming?
Pause Squats...what they do and how to use them.

And much more...

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 turn this situation around. Proper information is critical to helping people.

How & when I will give my thoughts regarding the 2021 CFG Open workouts.
Lessons learned from my time in the SEALs.
The Master's Age group (50-54) generally use the same loadings in the CFG Open as the 18-35 year olds. Is this appropriate?
How to properly assess body pain.
How to get back into working out after an extended break.

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 do it correctly to keep your body healthy & your mind happy. Real life examples are given.

Is it bad to always row or bike instead of run?
How often do new workouts get created?
How do I determine if a workout will be repeated?
Will some workouts not be repeated?
What are some programming considerations for the Monster Mash?

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 specialty programs are discussed as ways to improve deficiencies.

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

Topics addressed were...

Why are walking lunges preferred over stationary lunges?
Book recommendations
Dissecting the 02.09.2021 Interval workout
Best workout to expose a friend to CrossFit
My most embarrassing CrossFit moment
Advice to someone starting a new CF affiliate
Creating & modifying warm-ups

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" & others. Interval training is also discussed.

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 addressed.
4. Favorite shoe for CrossFit?
5. The importance of Flexibility.
And much more...

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 be achieved on a reduced timeline and under less than ideal conditions.

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 the community related to doing CrossFit while pregnant.

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 the CF Journal, Issue 56 in April of 2007.

Topics addressed were...

What factors affect the "intended stimulus" of a workout?
What does "training for longevity" really mean?
Should some people train more to have more "fitness reserves" for later in life?
What are the BTWB "Specialty Programs"?
Which BTWB Specialty program should I choose?

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

Questions/topics from the Linchpin community answered were:

Is it okay to drop a deadlift from the top?
Touch-n-Go Deadlifts vs Dead-Stop Deadlifts
Should you wear a weight belt?
DB Box Step-ups & Devil Press

And much more...

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.

Questions/topics from the Linchpin community answered were:

The worst time I tore my hands in a workout
When is the best time to do Accessory Work?
When to move from Scaled to RX'd?
Rowing vs Running vs Bike...is one the best?
Should some Accessory work be prioritized over other?

And much more...

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 background in collegiate strength & conditioning.

Questions/topics from the Linchpin community answered were:

Quick reflections on the year 2020
Tips for working out when motivation is low
Programming Phases, Structure & Cycles
Why do we do Handstand Walking if it does not happen in everyday life?

And much more...

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

Questions/topics from the Linchpin community answered were:

Should scaling be based to meet the "Super Fitness Robot" time, the "More Likely" time or by another metric?
Daily routines & rituals
Dumbbells are amazing, but what is someone missing out on by not having a barbell?
Do I test the workouts?

And much more...

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.

Questions/topics from the Linchpin community answered were:

If someone has a barbell, is there value in doing the Dumbbell workouts? If so, what?
I don't have a pull-up bar or rings. What should I do in place of pull-ups?
I don't have a bike/rower & it is snowy outside. What can I substitute for running?
Regular treadmill vs self-powered treadmills.
Would people benefit from more Heavy Days?

And much more...

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 help and guidance as to how to best choose which 3 workouts each week would be the most beneficial.

Questions/topics from the Linchpin community answered were:

Should Crossfit include more lateral movements?
How can you train alone & improve your technique?
Thoughts about Jillian Michaels' anti-CrossFit comments.

And much more...

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

Questions/topics from the Linchpin community answered were:

Who are the people I discuss programming with?
Pull / Push template vs. Body Part Splits
Periodization
Strength & Skill Cycles

And much more...

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.

Questions/topics from the Linchpin community answered were:

Favorite Thanksgiving food item
Alternative options to running, farmer's carries, etc that can be done indoors during bad weather
Three people from history I would like to sit down with
Does the programming try to relieve the soreness from prior workouts?
A look into the BTWB Specialty Programs

And much more...

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

Questions/topics from the Linchpin community answered were:

If you miss a workout should you make it up or take the extra rest?
How to prioritize fitness properly in your life.
Should you wrap your thumbs around the pull-up bar?
How to tell if a workout was programmed correctly
Allocating time for practice

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 of a Heavy Day with longer breaks?

Linchpin Test 7

4 Rounds for time of:

4 Power Cleans, 205/145

4 Front Squats, 205/145

4 Shoulder-to-Overhead, 205/145

Questions/topics from the Linchpin community answered were:

CrossFit does most things right. What could it do better?
Will strategy for the 2021 CF Games Open workouts be given?
Proper scaling, coaching and time management at gyms around the world.
Would I coach a Linchpin athlete at the Games?
If CF never existed, which sports would have the fittest athletes?
Should Masters athletes focus more on weightlifting or gymnastics?

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

Questions/topics from the Linchpin community answered were:

How to overcome fear of box jumps, being inverted, coming back from injury, etc.
How to figure out if your are under-eating
What do you do when PR's don't happen as much?
Proper pacing for interval workouts.

And much more...

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

Questions/topics from the Linchpin community answered were:

Was the 2020 Reebok CrossFit Games a true test of fitness?
Can Mat Fraser & Tia Toomey win again in 2021?
Are Justin Medeiros and Haley Adams the future of the sport?
Can you train to have a competitive mindset and endure discomfort?
If someone wants to "try" CrossFit what is a good workout?
Can a test of fitness go too far?
A discussion on programming.

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

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

How to pick the right loading
Rest periods
Missed lifts
Going for a new PR

and much more...

Questions/topics from the Linchpin community answered were:

How to get better at Overhead Squats
Am I fitter now compared to when I competed at the 2009 CrossFit Games?
Is it important to compete in CrossFit through the Open, local comps, etc?
How have my fitness goals evolved over the years?
What to replace shuttle runs with during the winter
When is it acceptable to do strict movements in a workout?

And much more...

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 CrossFit training.

Questions/topics from the Linchpin community answered were:

What are the benefits of a half-marathon row? Should you do it?
Should scaling/modifying workouts happen with respect to certain "goal times"?
CrossFit Linchpin vs. Linchpin Athletics
Pros and Cons of various workout/rest day schedules
Adding in other activities such as cycling, running, sport, lifting, etc
Homemade ice cream. And much more....

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 happier than being a gym owner. He talks about why he chose to use the CF Linchpin private track for programming at his gym. He also offers some advice to new gym owners.

Questions/topics from the Linchpin community answered were:

How will I effective manage Linchpin as it continues to grow?
How to approach Heavy Days.
How to improve form/technique when training alone.
The best way to cook a steak.
How to get better at wall ball shots.
How/when to incorporate ski ergs & less common equipment And much more....

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 someone still struggling with them?

Questions/topics from the Linchpin community answered were:

Thoughts on training kids with CrossFit
What made me want to start CrossFit Linchpin & how has the programming evolved?
How to test Fraser and Toomey
Can you improve your rowing?
Breaking down Heavy Day rep schemes
Pacing on AMRAPs...maintain, speed up or slow down?
General programming discussion

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 best for your specific individual needs. You should feel authorized to deviate slightly from the plan and learn.

Questions/topics from the Linchpin community answered were:

What do I think of the 2020 CrossFit Games events?
Will I commentate at the 2020 CF Games?
Would I consider holding a Linchpin games online?
Who are my top male and female picks for the 2020 CF Games?

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 workout at a certain loading does NOT mean you should. We discuss making decisions based on what is best for you, not what may be popular on social media.

Questions/topics from the Linchpin community answered were:

What workout gear would I take on vacation? Or do I just relax?
How much time does it take to run Linchpin?
Why some movements are or are not in warm-ups and accessory work
Should each person work on something specific to them each day?
Yoke carries, D-balls, Sand bags, Ski Ergs, Heavy jump ropes and axle bars...when to use them?

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 discuss how many people learn and train barbell movements in a logical manner, but they seem to not apply these same principles to gymnastics training. We also cover some of Chuck's lessons learned for both individual athletes as well as coaches.

Questions/topics from the Linchpin community answered were:

As we age, a decline in overall fitness occurred, but must we also lose flexibility?
What is a workout I underestimated and it kicked my butt?
How would I set up a "Foundations Class" or an "On-ramp" at an affiliate?

And much more...

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 gym can accomplish? This leads to a discussion regarding gym culture and communication.

Questions/topics from the Linchpin community answered were:

What are some of my favorites moments from being a CF Games analyst?
What are some ways to incorporate techniques discussed by Chris Hinshaw during Linchpin Conversations #97?
Do I test everything before I input workouts into BTWB and the website?
Discuss my typical "cheat night"
Are there some movements that fit better into accessory training vs putting them in workouts?

And more...

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 with information athletes will be able to use immediately and effectively. 1. Why is running/sprinting important? 2. What are a couple of the major benefits of sprinting? 3. Do you need to improve your speed or your ability to recover? 4. How can recovery periods be optimized and manipulated to improve performance? And much more....

Questions/topics from the Linchpin community answered were:

How do we choose the rep schemes for Heavy Days
What makes a "bad" workout?
Thoughts on barbell complexes
Working from home
How & when to start coaching CrossFit

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 development.

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

Games athletes and the Monday Monster Mash
Reviewing data to influence programming
Advice I would give myself when I first started CrossFit
Breathing techniques learned in the SEAL Teams
Will the Linchpin private track price go up from $10?
Programming for Teens and Masters at the CrossFit Games
How to appropriately challenge yourself without wrecking yourself
Building a home gym

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 injuries. In their own words they always start working out, do too much too quickly, get injured, lose motivation and then repeat this cycle over and over. We discuss the way to break this cycle, get on a healthy path and stay there!

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 answered live each week. Questions/topics from the Linchpin community answered were:

How to I manage manage my time to meet all the demands of Linchpin Athletics, life, family, etc...
Should accessory work be approached with the same level of intensity as a workout?
Tips for improving your L-sit
Which movements did I struggle with when I was new to CrossFit & how did I improve?
In a multi-round workout should you pace it from the beginning or start fast & try to hold on?

And much more...

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 you can change it in a way that still preserves the intended stimulus. I use a real world example from the classic benchmark workout, "Chelsea".

Questions/topics from the Linchpin community answered were:

Recommendations for flexibility
Biggest mistakes I see people make in CrossFit
Warm-ups and deload weeks

And much more...

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 food.

Questions/topics from the Linchpin community answered were:

What are some of the best CrossFit Journal articles to improve knowledge?
What pieces of gear do I use the most and the least in my garage gym?
How do you know if you are embracing scaling a bit too much?
What are some tips/tricks to increase intensity when working out alone?
What are the origins of Linchpin?
What is the thought process behind creating team workouts?
Top 5 books for personal development?

And much more.....

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

Questions/topics from the Linchpin community answered were:

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 day.
Are there any movement and/or modalities that are underrated/overrated and/or underutilized/overutilized?
What are the 2 most important things I would tell someone just starting out in CrossFit?
What is "Apocalypse August"?
Will we make a dumbbell version of the Linchpin 12 Tests, aka the Dirty Dozen?
Why did I choose the name Linchpin?

And much more.....

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 and we discuss how to use words to increase, not decrease motivation and properly celebrate progress.

Ask Me Anything:

Tips and tricks to having a relaxed attitude when faced with problems.
What would a Linchpin competition look like?
Is it true that I don't like working out? Why or why not?
Is it bad to shift workout days around?
What courses would I recommend taking for continuing education?
Will the "No Equipment" workouts remain after COVID-19?

And much more.....

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 focus their training and assessment.

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

Tips for properly and safely lowering weight from overhead.
Is it possible to improve a skill without spending a lot of extra time in the gym?
Which is more important...nutrition, sleep or accessory work?
How to prep for a marathon and other sport specific training.
Is there a reason to train your body to not need a warm-up?
If we say we do functional fitness then why do we walk on our hands and do overhead squats?

And much more.....

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 Days & not running the clock. Develop the skill of listening to your own body.

Questions/topics from the Linchpin community answered were:

Why did I choose to keep Linchpin Athletics an official CrossFit affiliate?
What are my thoughts on Eric Roza purchasing CrossFit and being the new CEO?
Will Linchpin have in-person meet-ups in the future?
How to deal with a tight lower back.
How can accessory work be modified to specifically improve an athlete's engine?
Are there benefits of working out in a fasted state?
How and why should a weight vest be used in training?

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.

Questions/topics from the Linchpin community answered were:

Why are 1-arm dumbbell rows programmed so frequently for the Limited Equipment Option on heavy days?
Favorite song to push through a tough workout?
In my experience who are the coolest CF Games athletes to hang out with?
Ways to improve your engine and push harder in a workout.
Why are Thrusters with 50 pound dumbbells "harder" than with a 115 pound barbell?

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) Typical breakfasts, lunches and dinners are explained.

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:

Who was an influential role model or mentor in my life and what did I learn from them?
Should athletes over 35-40 years old attempt to learn technical movements like muscle-ups, handstand walking, etc? Why or why not?
What are the benefits of short sprint intervals, like the 100m dash?
What nutritional strategies have I experimented with and how do I currently eat?

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?

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 popular ones get answered live each week. Questions/topics from the Linchpin community answered were:

Would I consider being an analyst for the 2020 CF Games in Aromas, CA.?
Should everyone do the barbell snatch?
How to do Intermittent Fasting and CrossFit.
How to stay motivated & consistent working out at home.
How to gain muscle mass.
Things to consider/change working out when you are 50+ years old.

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 discussed.

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 get answered live each week. Questions from the Linchpin community answered were: 1. How do you know if you are getting fitter? 2. If you had 2 extra hours per week to spend on fitness, what would you do? 3. What is CrossFit Health? 4. Why don't we bench press more? And other things.....

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 INCREASE your fitness. The benefits of dumbbell training include by are not limited to variance, functionality, stabilization and breaking through plateaus. People all around the world were forced to stay home and workout due to COVID-19. If you ever have to "stay at home" in the future, make sure you have the gear needed to get fit, stay healthy and have fun.

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 4th standard, called the "Sickness-Wellness-Fitness Continuum". We explain what this is, what it means, how to pursue it and why it is critical during a crisis like COVID-19.

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 10 hour shifts with an hour commute to and from work. They also have 2 kids and countless other responsibilities demanded by life. They usually eat dinner around 9pm and get whatever sleep they can. They try to get in 3-4 workouts a week and want to know what is the best may to make such a difficult schedule work. We provide guidance and recommendations.

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 discussion of strategy, human behavior, expectations, and "why" workouts are programmed takes place to fill in the details of this story.

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 painful tendonitis. We discuss doing sled drags, pulls and other options. The essential nature of squatting and deadlifting is also covered. Lastly, some straight talk and tough love is given regarding some people's lack of motivation to workout now that most gyms are closed due to COVID-19.

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 illustrate the point of attempting to move both well and quickly. However, when shoulder position goes from external rotation to internal rotation, the wise choice is to drop the barbell and recover...even though the clock keeps ticking. Poor movement is not CrossFit's fault, it is our own fault. Every time you begin a workout, you have decisions to make and items to prioritize. The smart, long term strategy should be to prioritize "how" you move, not "how fast you move". Mechanics, consistency and intensity is the established protocol for a reason...it's smart and it works. The choice is up to you.

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 distracting and unappealing? There are no single answers to these questions, but we explore them based on real life experience.

"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 long term trend to go up and yield positive results. The same is true with assessing your fitness. How you are doing over the span of a few months is a better metric that any one singular workout. This topic is discussed to help provide nuance, context and perspective for athletes. We also talk about the difference between variance compared to working a specific weakness.

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 and athletes initially responded and how it has been going for more than 6 months. Mike's gym has been open for nearly 10 years and he has experimented with lots of different programming. He also shares a great story of one of his coaches putting this programming to the test at Wodapalooza 2020.

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 "intent" of a workout so the athlete can make intelligent decisions if something needs to be modified due to gear, ability or environment.

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 short talk about doing a workout "Not for time", as compared to doing it "For Quality" also takes place.

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 or no gear.

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 biking accidents. He has also put on 30 pounds of bad weight. Ed wants to know if doing the workouts with very minimal weight is still beneficial. We answer Ed's questions and we discuss scaling, injuries and how the choices you make early in life will come into play later in your life.

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 about what you do or don't want to pursue. Real life examples are provided from kid's sports, high school, Division 1 gymnastics, CrossFit and my time in the SEALs. Also covered is how "taking a break" from a certain activity is a smart thing to do before you get burned out. Taking breaks can be an intelligent decision and may help with long term compliance to any program, sport or activity.

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 Journal article, "What is Fitness?". We talk about how some of the skills are organic, how others are neurological, and what that means. Training vs practice is covered, as well as why functional movements are challenging, yet essential.

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 class each day what is the best way to accomplish this? His members feel it is not enough time. The owner wants to know how to approach this moving forward and would having additional workshops and/or clinics a couple of times a month be beneficial? We talk through a class, using the workout "DT" as an example. Also discussed are ways to make the most of your warm-ups so that you are practicing skills at the same time...like, using the Burgener warm-up.

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. The good news is you can start implementing them immediately!

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 more time in the gym. This question is answered and the discussion evolves into what actually matters & leads to success when the going gets tough.

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. Understanding scaling is a critical part of your long term fitness journey. I also share some stories from SEAL training and how those lessons apply to every day life.

"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 popular belief, high intensity does not mean maximal intensity.

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

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 media. We discuss now to "Believability weight your decision making", as stated by the billionaire investor, Ray Dalio in his book, "Principles". Also, the CF Journal article written by Jeff Glassman entitled "Conjecture, Hypothesis, Theory, Law" from 2007 is relevant and used to support the same concept.

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". However, life goes on and fitness was still achieved.

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 from my experience as a professional lecturer at roughly 200 CrossFit seminars as well as the live television broadcasts I've been a part of for ESPN and CBS.

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, but often, it seemed questions could be lumped into 1 of 3 categories. We discuss this topic.

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 you on track and get you back on track if/when you slip. I did not create these 4 categories of goals, they just happen to serve me well so I wanted to share them.

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 decision to make. Remove ego and make beneficial long term decisions.

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 interest in being a trainer or opening a gym.

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.

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 people want and what they need are often not the same thing. Assess your strengths and weaknesses honestly so you can make informed decisions on how to improve.

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

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.

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.

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 help athletes and coaches assess their fitness across a broad range of movements, loadings, rep ranges and time domains. All 12 Tests can be found on our website at www.CrossFitLinchpin.com I also answer a couple of nutrition questions, one specifically about the Zone diet.

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 another 5 years have passed.

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 working out after being sick? -Tips for staying on track while traveling, staying in hotels and recovering from illness are provided.

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, should they keep the rx'd loading & scale the reps, or is it better to scale the loading & keep the rx'd reps to maintain intensity?". And of course, we also went down a couple of wonderful rabbit holes.

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 athletes and coaches assess their fitness across a broad range of movements, loadings, rep ranges and time domains. All 12 Tests can be found on our website at www.CrossFitLinchpin.com

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 the Linchpin community who wanted to know about the various aspects we hope to develop when we work out.

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 heavy" and let people choose for themselves?

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

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

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.

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.

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 much intensity is too much? Accessory work, is it necessary? Remove Ego. Embrace Scaling. Shut the clock off every now and then. Ignore social media pressure. Work on personal development: reading, reflection, meditation, etc.

"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 to help improve your performance. Scaling/modifying Hero workouts in general. Does "Murph" have to be done with a weight vest? Questions from the community.

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 Guild is in a very military town and Travis explains what that is like. We discuss why he chose to have CF Guild follow the affiliate version of the Linchpin private track for their programming needs. It is easy to get people to show up for a lifting day and challenging to get them to show up for a running/sprint day, Travis and Emily discuss how they handle this. Travis also explains that his 67 year old mom comes to class 4 times a week and trains right next to local Army Special Operations members. Oh...and she even has a pull-up!

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 the Q-course selection for Army special forces. We talk about how following Linchpin programming will have you well prepared (over-prepared, actually) for anything life will throw at you, but...it can also be the perfect platform from which to layer on additional specific training such as Olympic lifting, power lifting, etc. Finally, we talk about the pros and cons of a gym outsourcing its programming.

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 asks my opinion on whether or not he should do the open based upon what he felt was poor media coverage of the 2019 CF Games.

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 us how his gym started and the evolution of his business. They started in a 600 sq ft barn and now they are in a 4,800 sq ft commercial space. He was able to leave his previous job and now runs his gym full time. He gives scaled workouts a cooler name and his members love it!

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 lighter loading and doing tempo squats. How I personally scale/modify a heavy overhead squat for shoulder my issues.

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. We provide tips to keep training fun and focus on the journey.

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 me longer than the recommended time?"

The workout I use as an example is from 09.24.2019. It is 3 Rounds for time of: 20 Deadlifts, 185/135 15 V-ups 7 Bar Muscle-ups

I also talk about scaling ring muscle-ups and pistols.

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 all the movements in CrossFit? Why or why not?

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

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 existence, The 800G Challenge, and also answer nutrition questions from the community.

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 for their programming.

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

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.

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

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 about why he chose to do this, his experiences, and the effect it has had.

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

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 mindset when I was training to be a Navy SEAL. -How priorities shift as you pass through the different seasons in your own life. -Perhaps instead of chasing mental toughness, one should pursue personal development. -Examples of my daily routine for personal development...missions statements, focused reading and meditation, etc.

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 version of the daily workout is tremendously beneficial! -We discuss the phrase "Fitness was achieved." -Doing something is WAY better than doing nothing. -Taking the pressure off of yourself and authorizing yourself to change the workout based on how you feel, your level of motivation, what is going on in your life, etc. -Benefits of the CF Linchpin private track

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

Emily gets tweaked while visiting a gym with high volume

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?

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 keep working out fun. How to take the pressure off of yourself to always PR. The importance (or lack thereof) of PR's. Assessing your fitness like it was the stock market.

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.

Discussion of the 2019 CrossFit Games and more.

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