Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.
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Wearables, Heart Rate, Gadgets & Gizmos.
51:52
51:52
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51:52
Sport Specific Training. | Foot position & lock for rope climbs. | Pain with pull-ups. | Off-season training for Games athletes. | What do I do on Rest Days? | Wearables, Heart Rate, Gadgets & Gizmos. | Running conversions for men & women. | VNR skill cycles & Linchpin. | What if CF did not exist? | Optional Accessory Work. | Internal vs External S…
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Jeanne & Dawn are sisters living in Minnesota. Both have been married 30 years. Dawn has 2 kids & Jeanne has 3. They work out together each day, help each other make good decisions & keep each other motivated. This is their fitness journey.
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Is Linchpin enough for Competitors?
46:49
46:49
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46:49
Training around an injury | Bench Press | Modifying interval workouts. | Linchpin Camp/Open. | The ideal CF bodyweight. | Is Linchpin enough for Competitors? | Working out in extreme conditions.
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Guyana, America, & Thoracic Surgery.
40:47
40:47
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40:47
Melanie is a single mom with 2 kids & a Linchpin member. She was born & raised in Guyana & moved to the US when she was 11 years old. She has an amazing career as a Thoracic Surgery PA & stays very busy raising her 2 kids & getting them to their sports practices/games. This is her story.
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Zone 2 training, Progressive Overload & Sprinting after 40.
49:36
49:36
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49:36
Sprinting over 40 years old. | Sleds & odd objects | Listening to your body. | 70% effort forever? | Zone 2 training | Progressive overload.
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Busy Mom, Business Owner & Staying Fit.
23:29
23:29
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23:29
Terri G is a wife, a mother, a business owner & a Linchpin member. She & her husband get up at 5am every day to make sure they get in their workout. She talks about her fitness journey & what lead her to Linchpin.
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Why don't I watch the CF Games? | Carb Backloading. | Linchpin in 5 years. | No-equipment option. | A Superpower I want. | "Nobody Cares. Train Harder." | Is "Murph" too much? | Upcoming physical challenges? | Single-arm training.
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Backpacking 25 countries in 15 months.
36:09
36:09
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36:09
Jeff D is a husband, a father, & a Linchpin member. He & his wife decided to quit their jobs, sell all of their possessions & go on the adventure of a lifetime. The explored 25 countries in 15 months. Jeff talks about life, adventure, coffee & fitness.
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Tall vs Short Athletes: Pros & Cons.
40:48
40:48
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40:48
Tall athletes vs Short athletes, pros & cons. | 3 Songs for the rest of my life. | Woking out during & after sickness. | Fitness for kids. | C2B pull-ups with a low ceiling. | How much intensity is needed at 40+ years old? | Dumbbells = fitness.
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Fitness while Married with 2 Kids & a Sedentary Job.
29:51
29:51
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29:51
Scott is a husband, a father & has a job which has him sitting most of the day. He has been a member of Linchpin for over 2 years. Life got hectic, as it does for many of us & he let his health & fitness deteriorate to an unacceptable level around the time his second child was born. He made a decision to change his life & has not looked back. This …
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Double-unders are NOT important.
42:42
42:42
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42:42
No bike or Rower...what can I do? | "Not For time" vs "For Quality" | Barbell Squats vs Dumbbell Squats. | Is a "Hilly" running course good or bad? | Controlling heart rate. | Are Double-unders important? | Stay fit when life is hectic. | Origins of the name "Linchpin". | Supplements.
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Blake is a husband, a father & a member of the Linchpin community. He had a terrible accident in the Army when his parachute malfunctioned. This accident, along with other major life changes lead to him gaining nearly 100 pounds. In this conversation he talks about is journey back to a healthy weight & lifestyle.…
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A goal I'm working on. | Book recommendations. | You only have 30 minutes to train. | Swapping training days & rest days. | DIY rope climb set-ups. | Oly lifting in a wetsuit. | How to get fitter. | My dream vacation.
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When does an “OLD” workout become “NEW”?
14:16
14:16
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14:16
It is common for athletes to repeat workouts. It is also common to scale workouts & then slowly increase their difficulty over time as you progress. Should you compare times on the "same" workout if you increase the weight, for example?
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What movements are NOT worth the risk?
58:51
58:51
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58:51
Habit I would like to add or delete. | Improving high skill movements. | What movements are not worth the risk? | Advice for opening an affiliate? | Shoulder health. | Fit a long workout into a short time. | How long does it take to get strong? | Linchpin Monthly Fitness Tests. | "Open Prep" & "Murph Prep". | Lifting for 1RMs. | Mental fortitude. |…
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Small, daily amounts of fitness can lead to big changes in your life. You don't need a lot of time or fancy equipment to be fit & healthy. All you need is knowledge, discipline & support.
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10 Exercises For The Rest Of My Life.
51:10
51:10
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51:10
10 exercises for the rest of my life. | How to deal with "tennis elbow" | Not for time workouts + accessories. | Challenges with an online community. | btwb fitness level, which workouts count? | Improving Olympic lifts. | Linchpin vs competitive programming. | Recommended level of intensity. | Training 3 times per week. | The state of kid's sports…
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In this epsiode we discuss how to get better at pull-ups, as well as defining what "pull-ups, any style" means when you see that as part of the description of a Linchpin workout.
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Pegboards, QuarterFinals & Dynamic Warm-ups.
26:12
26:12
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26:12
Pegboard training. | What if you miss a workout? | Dynamic range of motion warm-ups. | What does "taxing the Central Nervous System" mean? | C-kip vs Butterfly kip. | How to attack Quarter Final workouts.
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"CrossFit hurt my joints more than anything."
26:11
26:11
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26:11
This was a comment left on my instagram by someone I do not know. It sparked many thoughts, ideas, topics & concepts I felt would be worthy of discussion. I hope you find this conversation helpful in guiding your long term fitness journey.
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Ivan K. is a coach & part owner of CrossFit Minic in Basel, Switzerland. He is a Level 3 Coach & has been a trainer at gyms all around the world. He has experienced the difference between good & bad programming. Ivan made the switch to Linchpin at his gym & he explains why.
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Working 13 Hours a Day & Staying Fit!
22:23
22:23
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22:23
Explain the "Levels" on btwb. | Working 13 hours a day & staying Fit. | Monday Monster Mash & the Buttery Bros. | Improving the Olympic Lifts in your garage. | Mon thru Fri workout, Weekends off schedule.
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HELP! Snatching Hurts & I Hate It.
19:33
19:33
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19:33
There are many people who love snatching, & just as many who hate it & avoid it at all costs. Why do we snatch? What are the benefits? If someone did not want to snatch what are some effective modifications or substitutions?
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HYROX Racing & Dancing with the Devil.
45:05
45:05
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45:05
"Spur of the moment" workouts. Linchpin for Affiliates. | How to lose 20 lbs by summer. | VNR Pull-up program. | Working out twice a week. | Programming a Games workout. | Favorite hobby outside of fitness. | What do I think of Hyrox? | What does being a good coach mean? | High intensity vs "Dancing with the Devil". | How to know the difference bet…
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Should you "Forget" your old PR's?
14:42
14:42
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14:42
Depending upon the phase of life you are, there may be value in considering "starting fresh" and "forgetting" your previous personal bests. Of course the topic is nuanced & has many layers worth considering that will vary from individual to individual, but the general topic should help athletes set expectations and is a useful thought experiment.…
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Do the Linchpin monthly test not "Respect the Heavy Days". | Favorite Heavy Days at a High Heart Rate | How to increase grip strength. | Shipping Linchpin merch overseas. | Will CrossFit build muscle? | The "Tempus" feature on the btwb app. | Scaling to increase intensity.
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In this episode we walk through the Monthly Linchpin Fitness Tests which will happen beginning in May 2024. Below are the monthly tests, which will be labeled as "Checkpoints".
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Improving Engine & Pain Tolerance.
40:57
40:57
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40:57
What counts as "Rx'd"? | Improving Engine & Pain Tolerance. | Heavy Day Rep Schemes. | Fran. | Deadlift form on Open workout 24.2. | Improving Running Technique. | Setting Fitness Goals. | Training High School Athletes. | Improving Olympic Lifts When Training Alone. | Tall Athletes & Body Positioning.…
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A Beginner's guide to working out.
19:10
19:10
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19:10
Actionable steps for new athletes looking to begin working out are presented.
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Help! I struggle with Chest-to-bar pull-ups!
15:51
15:51
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15:51
Tips, tricks & recommendations are given to improve your chest-to-bar pull-up capacity.
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"How to fix Achilles Tendon Pain."
41:00
41:00
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41:00
How to fix achilles tendon pain. | When/If to add a VNR cycle. | Linchpin meet-ups. | Rope climbs vs Peg Boards. | Test Weeks. | Mixing the order of workouts. | Task vs Time Priority. | Working out on poor sleep. | Favorite Open workout. | Linchpin for Gym Owners. | Ascending vs Descending rep schemes. | How to time sprints when running. | Rogue In…
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A real world testimonial is read from someone who left Linchpin & then decided to comeback. She shares her experiences & the decisions that lead back to the Linchpin community.
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"Ferociously Fit"...what does that mean?
20:31
20:31
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20:31
What does it mean to be "Ferociously Fit"? | How to peak on a certain day. | Burgener warm-up with tight shoulders. | Weighted pull-ups...belt or vest? | The Jefferson Deadlift. | Is there a need for more than a 30" box jump? | A busy life leads to reduced workout time. | Introducing a new person to working out. | Overcoming a fear of box jumps. An…
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"For Time" is not the only way to work out.
14:21
14:21
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14:21
Workouts can be done as For time, For time or not, Not for time, Kinda for time. What's the difference?
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Can you be too strong? | Linear strength cycles. | Running in place vs actual running. | Cheat meals. | Stretching. | Modulating intensity. | Training at elevation. | Hot yoga. | Firefighter works 2 days on & 4 days off. 1| Calculating dumbbell reps & loads. | And much more…
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Various strategies for working delicious treats into a healthy life are discussed. I talk through my lessons learned, failures & victories with sugar.
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Training around an injury. | Time goals for low intensity training. | Preparing for a 10 mile trail run. | Trimming calluses & hand care. | What workouts have “interference”? | Meal prep. | Is Rucking good for you? | Pros & cons of intentional weight gain. | Supplements & Creatine. | Modulating Intensity. | Running with an artificial hip.…
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Recovery, stretching, volume & intensity.
13:57
13:57
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13:57
Recovery, cool downs, stretching, volume & intensity. How to find your sweet spot as an athlete.
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Does each programming block have a focus?
55:01
55:01
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55:01
Does each programming block have a focus? | Show me your garage/home gym! | Hip replacement rehab protocol. | Takeaways from the nutrition challenge. | Using the “tempo” feature on btwb. | Intentional interference. | 90’s rap. | Impactful people in my life. | The future of Linchpin & CrossFit in general. | RMU vs BMU. | Modulating Intensity. | And …
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All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?
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Programming workout options. | Learning new movements. | Do genetics limit your ability to “get big”. | Modulating Intensity & Heavy Days. | Should I go “Rx’d” if I miss the goal time? | Short on time, how to train. | Struggling with overhead squats. | VNR & btwb. | On Heavy Days do you need to keep the same load across all reps & sets? | Designing…
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Workout tips & tricks for busy parents.
18:01
18:01
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18:01
A Linchpin member has a full time in-office job & a toddler who does not sleep well. She is struggling to keep her health & fitness a priority. She reached out asking for helpful advice to navigate this difficult phase of life.
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Heavy Rope Single-unders | My favorite shoe for CrossFit. | How is my diet? | Training 3x per week vs 5x. | Deload weeks. | Does the Abmat do anything?
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Do you need a "Heavy" jump rope? Heavy rope single-unders vs light rope double-unders are discussed, as well as indoor running substitutions during bad weather.
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Sleep or Working Out, which is more important? | Will more rucking be programmed? | A good warm-up when short on time. | How many women follow Linchpin? | Yokes, sleds & landmine twists. | Monthly nutrition challenge. | Why did I become a SEAL? | Functional Fitness vs HIT. | GHD vs weighted sit-ups. | Rope Climb substitutions. | How to bulk up. | M…
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"Open Prep" is silly & unnecessary.
19:56
19:56
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19:56
"Open Prep" is silly & unnecessary for most people. Let me explain...
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Thoughts after my hip replacement. | Qualifying for the CF Games. | Nutrition goals for obese athletes. | Artificial intelligence. | Will CF Open workouts be programmed? | Dealing with chronic pain. | Back squat strategies. | Working out while sick. | 400m run modifications. | Working out for aesthetics. | Strengthening rotator cuffs. | Holiday the…
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Do NOT live sore & in pain from workouts.
18:30
18:30
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18:30
You should not live sore or in daily pain from working out. This episode discusses what I mean by that & how to avoid it. Pain free is the way to be.
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How many cups of coffee do I drink? | What draws people to CrossFit? | Top 5 must read books. | New Year’s Resolutions. | 400m run = how many burpees? | Moving days around. | Lifting % charts. | Reset the monitor or allow “roll over” calories? | Ring muscle-up substitutions. | 50m of walking lunges = how many lunges in place?…
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A member of Linchpin is so fast on the workout “Jackie” that he may never set a new PR on it ever again. What should he do? Should be modify the workout? Does “Jackie” still have training value for him?
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