Linchpin Conversations

A discussion about the Hero workout "The Seven". Real talk about feeling pressure from social media to perform a certain way or make decisions about your workout. Just because you CAN do a workout at a certain loading does NOT mean you should. We discuss making decisions based on what is best for you, not what may be popular on social media.

Questions/topics from the Linchpin community answered were: 1. What workout gear would I take on vacation? Or do I just relax? 2. How much time does it take to run Linchpin? 3. Why some movements are or are not in warm-ups and accessory work 4. Should each person work on something specific to them each day? 5. Yoke carries, D-balls, Sand bags, Ski Ergs, Heavy jump ropes and axle bars...when to use...

An interview with the lead instructor of "The Gymnastics Course", Chuck Bennington. Gymnastics might be the biggest area of improvement needed for most athletes, yet it is often neglected. We discuss how many people learn and train barbell movements in a logical manner, but they seem to not apply these same principles to gymnastics training. We also cover some of Chuck's lessons learned for both i...

Questions/topics from the Linchpin community answered were: 1. As we age, a decline in overall fitness occurred, but must we also lose flexibility? 2. What is a workout I underestimated and it kicked my butt? 3. How would I set up a "Foundations Class" or an "On-ramp" at an affiliate? And much more...

Should "RX'd" workouts be written on the whiteboard if most members cannot do them? Or, should the prescribed workout of the day be modified to align with what the majority of the members of a gym can accomplish? This leads to a discussion regarding gym culture and communication.

Questions/topics from the Linchpin community answered were: 1. What are some of my favorites moments from being a CF Games analyst? 2. What are some ways to incorporate techniques discussed by Chris Hinshaw during Linchpin Conversations #97? 3. Do I test everything before I input workouts into BTWB and the website? 4. Discuss my typical "cheat night" 5. Are there some movements that fit better int...

Chris is a knowledgeable coach with a focus in running and aerobic capacity. He has worked with athletes such as Mat Fraser, Tia Toomey, Rich Froning and many others. This discussion is packed with information athletes will be able to use immediately and effectively. 1. Why is running/sprinting important? 2. What are a couple of the major benefits of sprinting? 3. Do you need to improve your speed...

Questions/topics from the Linchpin community answered were: 1. How do we choose the rep schemes for Heavy Days 2. What makes a "bad" workout? 3. Thoughts on barbell complexes 4. Working from home 5. How & when to start coaching CrossFit

The key to Double-unders, Muscle-ups & Snatching. A discussion of "Training" versus "Practice". This is a key element of classic CrossFit methodology and critically important to athletic development.

"AMA" Questions/topics from the Linchpin community answered were: 1. Games athletes and the Monday Monster Mash 2. Reviewing data to influence programming 3. Advice I would give myself when I first started CrossFit 4. Breathing techniques learned in the SEAL Teams 5. Will the Linchpin private track price go up from $10? 6. Programming for Teens and Masters at the CrossFit Games 7. How to appropria...

Divorced, depressed, 30 pounds overweight & asking for help. We answer a question from someone going through a very rough time in their life. They are struggling with consistency, motivation and injuries. In their own words they always start working out, do too much too quickly, get injured, lose motivation and then repeat this cycle over and over. We discuss the way to break this cycle, get on a...

This is from the "Ask Me Anything" we host every Thursday in the CF Linchpin private track Facebook group. Members submit questions and other members upvote them. The most popular ones get answered live each week. Questions/topics from the Linchpin community answered were: 1. How to I manage manage my time to meet all the demands of Linchpin Athletics, life, family, etc... 2. Should accessory work...

You are always authorized to modify/scale a workout to meet your needs. Educating yourself is key to success in this critical area. If you begin to understand the "why" behind the workout, then you can change it in a way that still preserves the intended stimulus. I use a real world example from the classic benchmark workout, "Chelsea".

Questions/topics from the Linchpin community answered were: 1. Recommendations for flexibility 2. Biggest mistakes I see people make in CrossFit 3. Warm-ups and deload weeks And much more...

EC Synkowski is the owner of OptimizeMe Nutrition. She discussed why she created her 10 principles, why no specific foods are listed and the importance of properly educating yourself regarding food.

Questions/topics from the Linchpin community answered were: 1. What are some of the best CrossFit Journal articles to improve knowledge? 2. What pieces of gear do I use the most and the least in my garage gym? 3. How do you know if you are embracing scaling a bit too much? 4. What are some tips/tricks to increase intensity when working out alone? 5. What are the origins of Linchpin? 6. What is the...

Should workouts use percentages of your 1RM or assign the loading?

Questions/topics from the Linchpin community answered were: 1. What is the "normal person" version of doing a sub 5-minute mile, a 500 lb. back squat & 50 unbroken pull-ups in the same day. 2. Are there any movement and/or modalities that are underrated/overrated and/or underutilized/overutilized? 3. What are the 2 most important things I would tell someone just starting out in CrossFit? 4. What i...

Words are powerful, choose them wisely. The words you use to describe and assess your workout performance are profoundly impactful and powerful. Context is given for various workout performances and we discuss how to use words to increase, not decrease motivation and properly celebrate progress.

Ask Me Anything: 1. Tips and tricks to having a relaxed attitude when faced with problems. 2. What would a Linchpin competition look like? 3. Is it true that I don't like working out? Why or why not? 4. Is it bad to shift workout days around? 5. What courses would I recommend taking for continuing education? 6. Will the "No Equipment" workouts remain after COVID-19? And much more.....

Can you be too strong? This is a classic question found in the CrossFit journal and Level 1 Seminars. Defining your terms and goals is critical to answering it. The answer should help people focus their training and assessment.

This is from the "Ask Me Anything" we host every Thursday. Questions/topics from the Linchpin community answered were: 1. Tips for properly and safely lowering weight from overhead. 2. Is it possible to improve a skill without spending a lot of extra time in the gym? 3. Which is more important...nutrition, sleep or accessory work? 4. How to prep for a marathon and other sport specific training. 5....

Deload Weeks - necessary or not? What is a deload week? Does everyone need to incorporate them? Intensity is critical, yet not sustainable. How is this reconciled? The importance of Rest Days & not running the clock. Develop the skill of listening to your own body.

Questions/topics from the Linchpin community answered were: 1. Why did I choose to keep Linchpin Athletics an official CrossFit affiliate? 2. What are my thoughts on Eric Roza purchasing CrossFit and being the new CEO? 3. Will Linchpin have in-person meet-ups in the future? 4. How to deal with a tight lower back. 5. How can accessory work be modified to specifically improve an athlete's engine? 6....

How & why to turn a workout into a "skills day". We use the workout "Amanda" as an example. The workout involves ring muscle-ups and full snatches.