Linchpin Conversations

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.

1. What are a few of my favorite workouts I've created? 2. Trapped on a desert island, what would be the 3-4 workouts I'd do for the rest of my life? 3. If you identify personal deficiencies, what is the process to improve them?

If you truly want to be prepared for any challenge life throws your way, then training with intelligently designed variance is critical. It can be easy for many people to let biases creep into their training, but that does not produce well rounded fitness. Variance is the key!

Layne is approaching 6 months old. I've had to modify, scale & rearrange more workouts in the last 6 months than the previous 16 years. Here are my lessons learned & observations.

1. Why are Sumo Deadlift High Pulls one of the L1 movements, but rarely programmed? 2. Nasty workouts that were never repeated. 3. Accessory Engine building.

Dr. Smith shares her unique, expert perspective about the current state of the world. She has seen first hand what happens to people who do not make their health & fitness a priority.

1. What is the Linchpin "DT" challenge? 2. What are 1st, 2nd & 3rd Wave adaptations? 3. Can you be too strong? 4. Rower vs Air Bike. 5. Develop strict or kipping movements first?

We discuss how movements & loadings change across various Age groups in competition & whether or not that should influence your training if you're a Masters athlete.