Linchpin Conversations

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