Linchpin Conversations

Thoughts, feelings, reflections & observations from this experience, as well as what is my plan moving forward.

Tomfoolery & shenanigans. Creating an online community. Goals for 2023. Working out no matter what. Pull-up progression & more.

Motivation Stories from real people. We share some stories from membres of the Linchpin community around the world. We celebrate their success & draw motivation from their dedication to long term health & fitness. Life gets busy & they still find time to make fitness happen!

A discussion on how the 2023 CF Open workouts will be included in the CF Linchpin programming, as well as why "Open prep" is nothing but clever marketing.

Is never cooling down & stretching bad? Can a computer program great workouts? Should you pace the early rounds of a "death by" workout? When are you not doing enough? Linchpin Test 4 is the December 2022 Challenge.

This sucks & I hate it...this is what filled my head before today's workout. I was in a very negative mindset & needed to change my attitude. Then I remembered a phrase from way back in my military days, "Everybody wants to be a Frogman on Friday". This phrase snapped me out of my negativity & got me back on track. This phrase is explained in this episode & much more.

What do I miss about my training days before I found CrossFit? Fitness/Sleep/Recovery trackers. What is a "short & sharp" workout & how to modify it. Daily fitness for desk jockeys. Linchpin Test 4 is the December 2022 challenge.

Do less. Do it better. Get stronger & fitter. One workout a day is all most people need & can handle. Everyone needs to hear this message.

In what order should skills & movements be learned? A skill/movement development path for beginners to follow & progress is presented.

1. Working out while sick. 2. Winter is coming. 3. Gaining weight. 4. Accessory work. 5. Aerobic capacity. 6. Daily habits for success. 7. November challenge - Linchpin Test 3

Real people share real life stories. None of these people are sponsored, professional athletes. They are people like you & me. They have busy jobs, minimal free time, lots of stress, kids, tons of responsibilities & yet they still find time to make fitness happen!

Regrettable workouts. Is swapping days a bad thing? General scaling questions. Helping a 63 year old with chronic pain. Football + CrossFit. New running program. November challenge: Linchpin Test 3

Can sub-maximal efforts of lifting & sprinting sustain and/or increase fitness?

1. Favorite moments from the Rogue Invitational. 2. Elite athletes & deficiencies. 3. My 90th % workout on btwb. 4. Learning to program workouts. 5. Prioritizing the 10 General Physical Skills as people get older. 6. The November challenge: Linchpin Test 3.

If you cannot front rack a barbell & you truly think your positioning will never improve, what should you do to keep working out?

Women losing muscle mass as they age. Lifting belts, knee sleeves, etc. Combining CF & your sport. High rep Oly lifting in workouts.

Real people share why they choose fitness. Members of the global Linchpin community share their "why" that keeps them motivated to make long term health & fitness a priority in their life.

What was my best resource to learn about fitness? What is my favorite CF Journal article I wrote? How to scale/modify dumbbell workouts. October Challenge - Linchpin Test 2.

The same workout can be used in various ways simply by increasing or decreasing the intensity you apply. We discuss why this might be useful and provide real world examples.

How did Emily & I meet? How & when to program meters vs calories on machines. How to avoid programming biases. Swimming in workouts. Gymnastics movements with the biggest impact. October challenge is Linchpin Test 2.

HELP! I weigh 317 pounds & I don't know where to begin. Someone reached out asking how they should begin their fitness journey. They feel lost, overwhelmed & lack motivation.

Is a "fitness addiction" a bad thing? The history of the Linchpin Tests. How to convince someone they need to scale a workout. The October Linchpin Test 2 challenge.

I discuss what I observed during a recent family vacation to Disneyland. Food & fitness was quite a challenge on this trip. Also, I give a teaser about the upcoming October challenge, which will be Linchpin Test 2.

If I could only do 1 workout for the rest of my life what would it be? Programming Hero workouts. What is the best way to add Linchpin Test 1 into the training cycle? Lessons learned from running Linchpin. If I wasn't doing this, what would I be doing for a living?

How to do pull-ups with no pull-up bar. How to get back into fitness after falling off the wagon. Linchpin Test 1 challenge, Sept 23-26, 2022.