Linchpin Conversations

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... 1. What factors affect the "intended stimulus" of a workout? 2. What does "training for longevity" really mean? 3. Should some people train more to have more "fitness reserves" for later in life? 4. What are the BTWB "Specialty Programs"? 5. 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: 1. Is it okay to drop a deadlift from the top? 2. Touch-n-Go Deadlifts vs Dead-Stop Deadlifts 3. Should you wear a weight belt? 4. 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: 1. The worst time I tore my hands in a workout 2. When is the best time to do Accessory Work? 3. When to move from Scaled to RX'd? 4. Rowing vs Running vs Bike...is one the best? 5. 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: 1. Quick reflections on the year 2020 2. Tips for working out when motivation is low 3. Programming Phases, Structure & Cycles 4. 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: 1. Should scaling be based to meet the "Super Fitness Robot" time, the "More Likely" time or by another metric? 2. Daily routines & rituals 3. Dumbbells are amazing, but what is someone missing out on by not having a barbell? 4. 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: 1. If someone has a barbell, is there value in doing the Dumbbell workouts? If so, what? 2. I don't have a pull-up bar or rings. What should I do in place of pull-ups? 3. I don't have a bike/rower & it is snowy outside. What can I substitute for running? 4. Regular treadmill vs self-powered treadmills. 5. 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: 1. Should Crossfit include more lateral movements? 2. How can you train alone & improve your technique? 3. 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: 1. Who are the people I discuss programming with? 2. Pull / Push template vs. Body Part Splits 3. Periodization 4. 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: 1. Favorite Thanksgiving food item 2. Alternative options to running, farmer's carries, etc that can be done indoors during bad weather 3. Three people from history I would like to sit down with 4. Does the programming try to relieve the soreness from prior workouts? 5. 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: 1. If you miss a workout should you make it up or take the extra rest? 2. How to prioritize fitness properly in your life. 3. Should you wrap your thumbs around the pull-up bar? 4. How to tell if a workout was programmed correctly 5. 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: 1. CrossFit does most things right. What could it do better? 2. Will strategy for the 2021 CF Games Open workouts be given? 3. Proper scaling, coaching and time management at gyms around the world. 4. Would I coach a Linchpin athlete at the Games? 5. If CF never existed, which sports would have the fittest athletes? 6. 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: 1. How to overcome fear of box jumps, being inverted, coming back from injury, etc. 2. How to figure out if your are under-eating 3. What do you do when PR's don't happen as much? 4. 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: 1. Was the 2020 Reebok CrossFit Games a true test of fitness? 2. Can Mat Fraser & Tia Toomey win again in 2021? 3. Are Justin Medeiros and Haley Adams the future of the sport? 4. Can you train to have a competitive mindset and endure discomfort? 5. If someone wants to "try" CrossFit what is a good workout? 6. Can a test of fitness go too far? 7. 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 2. How to pick the right loading 3. Rest periods 4. Missed lifts 5. Going for a new PR and much more...

Questions/topics from the Linchpin community answered were: 1. How to get better at Overhead Squats 2. Am I fitter now compared to when I competed at the 2009 CrossFit Games? 3. Is it important to compete in CrossFit through the Open, local comps, etc? 4. How have my fitness goals evolved over the years? 5. What to replace shuttle runs with during the winter 6. 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: 1. What are the benefits of a half-marathon row? Should you do it? 2. Should scaling/modifying workouts happen with respect to certain "goal times"? 3. CrossFit Linchpin vs. Linchpin Athletics 4. Pros and Cons of various workout/rest day schedules 5. Adding in other activities such as cycling, running, sport, lifting, etc 6. 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: 1. How will I effective manage Linchpin as it continues to grow? 2. How to approach Heavy Days. 3. How to improve form/technique when training alone. 4. The best way to cook a steak. 5. How to get better at wall ball shots. 6. 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: 1. Thoughts on training kids with CrossFit 2. What made me want to start CrossFit Linchpin & how has the programming evolved? 3. How to test Fraser and Toomey 4. Can you improve your rowing? 5. Breaking down Heavy Day rep schemes 6. Pacing on AMRAPs...maintain, speed up or slow down? 7. 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: 1. What do I think of the 2020 CrossFit Games events? 2. Will I commentate at the 2020 CF Games? 3. Would I consider holding a Linchpin games online? 4. 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: 1. What workout gear would I take on vacation? Or do I just relax? 2. How much time does it take to run Linchpin? 3. Why some movements are or are not in warm-ups and accessory work 4. Should each person work on something specific to them each day? 5. 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: 1. As we age, a decline in overall fitness occurred, but must we also lose flexibility? 2. What is a workout I underestimated and it kicked my butt? 3. 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: 1. What are some of my favorites moments from being a CF Games analyst? 2. What are some ways to incorporate techniques discussed by Chris Hinshaw during Linchpin Conversations #97? 3. Do I test everything before I input workouts into BTWB and the website? 4. Discuss my typical "cheat night" 5. 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: 1. How do we choose the rep schemes for Heavy Days 2. What makes a "bad" workout? 3. Thoughts on barbell complexes 4. Working from home 5. 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.