Linchpin Conversations

1. What is intentional interference in workouts? 2. What are benefits of a "Heavy Day at a High Heart Rate"? 3. What are slow twitch & fast twitch muscle fibers?

Matteo Pizzi is a CrossFit Level 3 Coach who has taken courses to improve his knowledge about programming & modifying workouts to meet the needs of Adaptive Athletes. Matteo lives in Milan, Italy & is a full time coach. He is a member of the Linchpin community & creates an Adaptive Athlete video every week for the CF Linchpin YouTube channel. He shares what he has learned with us during this conve...

Zack Lewis is a husband, father, school teacher & a CrossFitter. At his heaviest he weighed over 400 lbs. He has lost over 100 lbs & is till making progress towards his goal. Zack candidly talks about his journey, his struggles, & the ups & downs we all face when trying to make big changes in our lifestyle.

1. How to use workout data optimize your fitness. 2. What data should go in the "notes" section on btwb? 3. What makes programming intelligently designed? 4. What are some programming "secrets"?

I'm very happy that some of my all-time favorite CrossFit workouts were created many years ago...& I explain why.

1. Veteran's Day workouts/traditions. 2. Devices that measure recovery. 3. What goes into prepping for a Live broadcast like the Rogue Invitational? 4. How will my fitness today truly help when I'm 75 years old?

We discuss what is included in the CF Linchpin private track from the detailed warm-ups, 5 different workout options, goal times, videos talking about the intended stimulus, movement demo videos, optional accessory work, btwb specialty programs for strength & gymnastics, an amazing global community, videos on modulating intensity, access to our private Facebook group & much more for ony $10 a mont...

1. Does missing a workout throw off the entire training block? 2. What are the benefits of pairing push & pull movements? 3. What athlete did I want to meet at the Rogue Invitational? 4. What was my favorite event from the Rogue Invitational & what athletes stood out to me?

I discuss the competitors, the leaderboard, the venue, the Strongman competition, the prize money, the live broadcast & the hotel workouts I did.

If you only hang out with other CrossFitters you may get a jaded perspective regarding your level of fitness. The truth is you are probably doing far better than you give yourself credit for! My recent trip to Disney brought to my attention how unhealthy & sick a large segment of the population is.

1. What is the best way to get back into working out after COVID or any long time off? 2. What to do if you don't have enough time to work on flexibility. 3. How do you deal with relative who constantly expose you to poor food choices?

Distance coaching is becoming more common every day. Eric is a Linchpin member who lives in New York, but he coaches athletes from all around the world. He shares his best practices & lessons learned to effectively coach someone from a distance using video.

1. What is the history/evolution of CF Linchpin? 2. Is cooling down & stretching actually effective? 3. Applying the Sickness-Wellness-Fitness continuum to CF Linchpin.

Understanding & implementing these concepts is mission critical to your success in CrossFit regardless if you are brand new or have been working out for a decade.

An interview with Abbie Pritchard. Abbie is my sister-in-law & over the last 18 months she has lost nearly 100 pounds. She walks us through her weight loss journey, shares best practices as well as lessons learned.

Do you have limited time each day to workout? We provide you the simple information you need to take control of your fitness even if you only have 30 minutes a day. We cover how to modify any workout, including heavy days to fit a tight timeline.

1. Knee push-ups vs elevated push-ups 2. Some strength & conditioning coaches say training only 3 times a week is optimal, why does CrossFit train more? *WARNING...Question 2 leads down a long rabbit hole. 🤓

Brian & Anne are members of CF Linchpin who train in their garage/driveway every day. After learning their 70-year old neighbor, Mr. John, recently fell in his home & was unable to get up, they decided to help him get back in shape. They share their experiences & lessons learned through this incredible journey.

1. What is the process for coming up with the various workout options each day? 2. Did I ever get a question at a CrossFit seminar that I could not answer? 3. What advice would I give to a new CrossFitter? 4. What advice would I give to an experienced CrossFitter? 5. Hand width grip for various styles of pull-ups.

Hard skills vs soft skills required to be an effective coach are discussed with real life examples.

1. What movement is effective, but not programmed for some reason? 2. Best way to incorporate hypertrophy work with Linchpin? 3. Are Dumbbell workouts enough to be for life? 4. How has Linchpin evolved over the years?

Jay King is a CrossFit Level 3 Coach as well as a school teacher. He started a CrossFit kids program at his school that had 400 children participating in it. Jay shares his knowledge & expertise regarding programming, training & coaching for kids.

1. Does the Linchpin programming & goal times get adjusted based on data from the community? 2. What to do when a gym owner is making bad programming decisions. 3. What is the future of CrossFit Health?

A member of the Linchpin community asked for suggestions to help sustain his health & fitness over time. He said he struggled with consistency & getting back into working out after life/work disrupted his schedule. Recommendations are given to help increase consistency.

1. What was my favorite lecture to give at CrossFit Seminars? 2. Status of the On-ramp programs. 3. In-person meet-ups are happening. 4. Goal times & dumbbell workouts. 5. Favorite tv shows and/or movies.