Linchpin Conversations

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.

1. Will we do a "blackout week" of Linchpin programming? 2. Pros & cons of cherrypicking workouts? 3. If I had CF Games champ level capacity for only 1 day what would I do? 4. Working out only 3 days a week. 5. 70% vs 100% intensity. 6. 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.

1. How to improve your technique when working out alone. 2. How to stay motivated working out alone. 3. How to make good food choices at sporting events. 4. 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?

1. What criteria is needed to include new movements or equipment in Linchpin programming? 2. Excitement for the 2022 CF Games. 3. Objective data on fitness. 4. Extra lifting.

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!