Linchpin Conversations

What to do on "Rest Days"? Purpose of the "Suitcase Carry"? Ring MU's vs Bar MU's. When to do Accessory work? Split Snatch vs Squat Snatch. Choosing 3 workouts a week. Kickstand squats. How to improve pull-ups. Fitness goals as you get older.

Spencer is a husband, a father to 5 children, a military veteran & has dealt with addiction to alcohol. He first learned about CF over 15 years ago. Since then he had a fitness journey that includes ups & downs, just like many of us have experienced. He was able to overcome an addiction to alcohol & he shares his story in this interview.

Pull-ups "any style". The longest run I've ever done. Working out vs being active. If I had 3 CrossFit wishes. CrossFit vs HYROX. Ring Rows vs Jumping Pull-ups Training 5 days in a row. Working out on vacation?

Ben G. is a husband, a father of two, & a Linchpin member. He & his family live near the mountains in France. Ben is incredibly fit, humble & kind. He smashes workouts & brings out the best in other people. His parents & grandparents were very strong. His grandfather could do L-sit pull-ups at 76-years old! Ben & his wife are raising their two children to follow in his footsteps. This is his story...

When to go Rx+ Best way to recover from life stress. How to link muscle-ups together. Uneven lifting surfaces. Cool down & recovery. Task vs Time priority workouts. Improve your running. Origins of Linchpin. Heavy Lift + Metcon.

Justin is a husband, a father to 3 children & a Linchpin member. For most of his life he has earned a living doing hard labor outside in the elements. After serving in the Marine Corps he then worked in telecommunications as a tower climber for years. Now he remains in that industry as a lineman. In this conversation he shares his fitness journey. 

Struggling with late night snacking. Juggling workouts & mixing up the schedule. Learning HSW at 37 years old. Training kids. Front Rack mobility issues. Working out in public. Lifting charts & ratios. Heavy day loadings. Linchpin + Military PT. Breathing techniques. Workout levels. Eating as if calories are meaningless.

Natalie is a wife, a mother of two & a Linchpin member. She did not have positive role models for health during her childhood. This lead to unhealthy nutritional habits. She started getting herself in shape after a car accident & walked into a CrossFit gym. This lead to her meeting her future wife, taking her fitness seriously & eventually becoming a very talented powerlifter. She has dealt with b...

Meal planning & recipes. Thrusters & wall ball shots are hard. How to find your 1RM. Working out in austere conditions. How to get a strict Ring Muscle-up. How to increase strict pull-ups. Polyester Fabrics & micro plastics. L-sit benefit Measuring Fitness in your later years.

Katherine is a wife, a mother to 3 children under 4 years old, & a Linchpin member. She is also currently battling breast cancer & doing chemotherapy. Her doctors have stated that her level of fitness is playing a major role with how well she is tolerating treatment. This journey has redefined why working out is so important for her. It could literally help save your life. This is her story.

How to get you 1st box jump. What do I dislike about my job? What is the path for a newbie? How to approach Accessory Work? Who would I most like to do a podcast with? Understanding rest periods for intervals. Linchpin at 3 days a week. Tender collarbones. Struggling with the Squat Snatch. Murph prep. Burpee modifications.

Steve is a husband, a father & a Linchpin member. He grew up racing dirt bikes. That sport lead to a severe injury & eventually getting addicted to pain killers. After years of struggling, Steve entered a rehab program & has been clean & sober for 12 years. This is his story.

Fitness as a new parent. Assigned load vs % load. "Death By" style workouts. Rest periods for interval training. Chipper style high volume workouts. Air Bike vs Rower Fitness in your late 40's. An unhealthy addiction to fitness

Steve & Renée are a husband & wife who both follow Linchpin. Steve has a PhD in biochemistry & molecular pharmacology. Renée has her PhD in cell biology. Steve was not particularly involved in sports when he was young. Renée played a wide variety of sports. Even with the demands of hectic jobs & raising kids they found a way to make fitness a priority.

Ratio of thrusters to wall ball shots. Cardio without running, biking or rowing? Wendler 5-3-1 + Linchpin? How do I determine the block of training? When to cut weight. Accessory work. Most recommended Linchpin podcasts?

Natalie & Lauren are mother/daughter team that co-own CrossFit Dwell. The gym is located in Georgia & they have had it for 2.5 years. The previous owner was looking to sell the gym, so Natalie & Lauren decided to buy it. They discuss their community, lessons learned & why the choose to use Linchpin programming.  

Linchpin Individual vs Gym Programming. Bench Press. Gyms that follow Linchpin. Handstand Walk modifications. Assigned load vs % New movements in workouts. Pros & Cons of Butterfly Pull-ups RPE vs mathematical intensity. Double-under modifications. How to update your membership option for Linchpin. Overhead pressing strength. Breathing techniques. How many pull-ups  = a rope climb

Keston is a husband, a father, an actor & a Linchpin member. As a young man he loved sports, but found himself in the drama club in high school. This set him on the path of eventually moving to L.A. to pursue an acting career. Since then he has successfully booked roles in ongoing tv series, been involved in movies & does voice acting as well. This is his story.

How to go overhead if your ceiling is too low. Tips for early morning workout success. Linchpin Athletics. How often are push-ups programmed? Modulating Intensity. 

Nicholas M. is a husband, a father, a medical technologist & a Linchpin member. He is known for his smile & positive attitude in almost any situation. He wss born, raised & lives in Canada where French is his primary language. He grew up part of an overweight & sedentary family. His father suffered from a heart attack & Nicholas saw himself heading down that same path. This motivated him to take c...

New Year's Goals for 2025. Kipping in a small space. Bar speed. Depth drop vs box jumps. Building out your home gym. Using a road bike vs an air bike. Box Jump alternatives. Swimming. Eliminating early arm pull in lifts. 5 days on, 2 days off schedule. Building false grip strength.

Jack R. is a husband, a father & a Linchpin member. When he was 3 years old he had kidney cancer. At 9 years old he needed to have some ribs removed. He has dealt with the ups & downs of a challenging life & found a way to make health & fitness a priority. This is his story.

Touch-n-Go vs quick Singles. Christmas Day Nutrition. Swimming. VNR cycles. Odd objects. Fitness in your 60's, 70's & 80's. Accessory work & gross movement patterns. Resting during dumbbell work. What if you miss a workout?

Joe is a husband, a father & a coach. He coaches at a CrossFit gym & for the US Army. He is a former Marine infrantryman who is Type 1 Diabetic & has another autoimmune disease as well. Fitness & nutrition are absolutely critical to his quality of life & management of this diabetes. This is his story.

Needing Help vs Being Helpless. What would I eat if calories did not matter? What would I do if Linchpin did not exist? What does the rest of my family eat? Damper Settings & Drag Factors for the rower. Functional Threshold Power. Favorite holiday traditions. Candlesticks. Gifting a Linchpin membership to someone else. Dropping from the top of deadlifts.