Linchpin Conversations

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.

"AMA" Questions/topics from the Linchpin community answered were: 1. Games athletes and the Monday Monster Mash 2. Reviewing data to influence programming 3. Advice I would give myself when I first started CrossFit 4. Breathing techniques learned in the SEAL Teams 5. Will the Linchpin private track price go up from $10? 6. Programming for Teens and Masters at the CrossFit Games 7. How to appropriately challenge yourself without wrecking yourself 8. 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: 1. How to I manage manage my time to meet all the demands of Linchpin Athletics, life, family, etc... 2. Should accessory work be approached with the same level of intensity as a workout? 3. Tips for improving your L-sit 4. Which movements did I struggle with when I was new to CrossFit & how did I improve? 5. 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: 1. Recommendations for flexibility 2. Biggest mistakes I see people make in CrossFit 3. 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: 1. What are some of the best CrossFit Journal articles to improve knowledge? 2. What pieces of gear do I use the most and the least in my garage gym? 3. How do you know if you are embracing scaling a bit too much? 4. What are some tips/tricks to increase intensity when working out alone? 5. What are the origins of Linchpin? 6. What is the thought process behind creating team workouts? 7. 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: 1. What is the "normal person" version of doing a sub 5-minute mile, a 500 lb. back squat & 50 unbroken pull-ups in the same day. 2. Are there any movement and/or modalities that are underrated/overrated and/or underutilized/overutilized? 3. What are the 2 most important things I would tell someone just starting out in CrossFit? 4. What is "Apocalypse August"? 5. Will we make a dumbbell version of the Linchpin 12 Tests, aka the Dirty Dozen? 6. 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: 1. Tips and tricks to having a relaxed attitude when faced with problems. 2. What would a Linchpin competition look like? 3. Is it true that I don't like working out? Why or why not? 4. Is it bad to shift workout days around? 5. What courses would I recommend taking for continuing education? 6. 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: 1. Tips for properly and safely lowering weight from overhead. 2. Is it possible to improve a skill without spending a lot of extra time in the gym? 3. Which is more important...nutrition, sleep or accessory work? 4. How to prep for a marathon and other sport specific training. 5. Is there a reason to train your body to not need a warm-up? 6. 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: 1. Why did I choose to keep Linchpin Athletics an official CrossFit affiliate? 2. What are my thoughts on Eric Roza purchasing CrossFit and being the new CEO? 3. Will Linchpin have in-person meet-ups in the future? 4. How to deal with a tight lower back. 5. How can accessory work be modified to specifically improve an athlete's engine? 6. Are there benefits of working out in a fasted state? 7. 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: 1. Why are 1-arm dumbbell rows programmed so frequently for the Limited Equipment Option on heavy days? 2. Favorite song to push through a tough workout? 3. In my experience who are the coolest CF Games athletes to hang out with? 4. Ways to improve your engine and push harder in a workout. 5. 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: 1. Who was an influential role model or mentor in my life and what did I learn from them? 2. Should athletes over 35-40 years old attempt to learn technical movements like muscle-ups, handstand walking, etc? Why or why not? 3. What are the benefits of short sprint intervals, like the 100m dash? 4. 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: 1. Would I consider being an analyst for the 2020 CF Games in Aromas, CA.? 2. Should everyone do the barbell snatch? 3. How to do Intermittent Fasting and CrossFit. 4. How to stay motivated & consistent working out at home. 5. How to gain muscle mass. 6. 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.