Linchpin Conversations

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

1. Nancy + Intensity = ? 2. Personal Development 3. How sore is too sore? 4. Advice for a friend looking to lose weight? 5. 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?

1. "Deadlifts tax the central nervous system." - what does this mean? 2. Working out while on vacation. 3. Russian vs American kettlebell swings.

1. Rack or no rack? 2. Does going unbroken matter? 3. How to score "The Chief".

1. How has my understanding & implementation of CF evolved over the last 10 years? 2. Time Caps in affiliates. 3. Extra Lifting. 4. Build that engine!

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

1. Recovery tools. 2. What is CrossFit in simple terms? 3. Nutrition & alcohol 4. 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!

1. How did I get into programming & how has my style evolved? 2. What do I think about athletes not meeting proper range of motion to get a faster time? 3. 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.

1. What if someone only wants to workout at moderate intensity? 2. Discussing the "Linchpin Tests". 3. 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.

1. Should a new athlete do extra skill practice & accessory work? 2. Why is what's effective not popular? 3. A description of Linchpin programming for Gym Owners.

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

1. Goals for Linchpin & myself over the next 5-10 years? 2. When to do extra skill work + the Linchpin workout of the day. 3. 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?

1. Will doing more "bodyweight only" workouts decrease overall fitness? 2. Is running allowed during Farmer's Carries? 3. 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.

1. What is the important question no one asks? 2. How fit can you really get without accessory work?

1. What is the important question no one asks? 2. 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.

1. Are there "forbidden" movements that don't get programmed? 2. Does sprinting at less than 100% have value? 3. Could using lighter weights help build your engine?

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

1. Why don't we bench press more often? 2. Programming & testing workouts. 3. Best workouts to do "not for time".

1. Why don't we bench press more often? 2. Programming & testing workouts. 3. 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.

1. How are CrossFit Hero workouts created? 2. Should squatting technique change for different movements? 3. 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. 1. Emily's tips & tricks to get in workouts with an infant. 2. What does Emily's diet look like? 3. What music does she like for workouts? 4. Advice for young kids starting Gymnastics. 5. How to build strict strength before kipping.

My review of the 2022 CF Games Open workouts.

1. Daily Programming vs Programming a Competition, what's the difference? 2. What sports/activities do I enjoy other than working out? 3. Garage Gym Tours & Shout Outs!

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

1. Kipping vs Strict, what is the benefit? 2. Knee pain during heavy squats, what to do? 3. Using the "notes" section of the btwb app

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!

1. What to focus on for Recovery 2. Warm-up or Stretching...which is more important? 3. Favorite Open Workouts 4. 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.

1. CrossFit Crush list 2. Scores on Whiteboard - helpful or hurtful? 3. Resources for knowledge 4. 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.

1. What sports do Emily & I enjoy watching and/or participating in? 2. Pull-ups vs Chin-ups 3. Pros & Cons of the CF Games evolution over the lsat 15 years

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.

1. Was Emily Sherwood able to do a 1:43 "Grace" as Rx'd at 6.5 months postpartum because of her former gymnastics background or because she used to be a CF Games athlete? 2. If someone can only do Accessory Work once a week is it worth it? 3. 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.

1. Should you run, bike or row during the warm-up? 2. How should you strategize Tabata style workouts? 3. Should you do the optional Accessory work?

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.

1. What about Castro? 2. Would I program the CFG Open if asked? 3. Gymnastics Skills Sessions 4. 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.