Linchpin Conversations

1. How to improve your technique when working out alone. 2. How to stay motivated working out alone. 3. How to make good food choices at sporting events. 4. My fitness training before CrossFit & the SEALs.

With each new chapter or stage of life should you forget about your previous PR's & start a new phase of personal bests?

1. What criteria is needed to include new movements or equipment in Linchpin programming? 2. Excitement for the 2022 CF Games. 3. Objective data on fitness. 4. Extra lifting.

Calorie conversion charts & considerations for running vs Echo bike vs Assault bike vs Concept 2 bike erg, etc.

1. Nancy + Intensity = ? 2. Personal Development 3. How sore is too sore? 4. Advice for a friend looking to lose weight? 5. Great workout to show someone CF.

Ring Muscle-ups & Snatches...why should "normal" people do these movements unless they want to qualify for the Olympics?

1. "Deadlifts tax the central nervous system." - what does this mean? 2. Working out while on vacation. 3. Russian vs American kettlebell swings.

1. Rack or no rack? 2. Does going unbroken matter? 3. How to score "The Chief".

1. How has my understanding & implementation of CF evolved over the last 10 years? 2. Time Caps in affiliates. 3. Extra Lifting. 4. Build that engine!

We dissect the week of Linchpin programming from May 30 - June 4, 2022 to help understand why certain things were programmed.

1. Recovery tools. 2. What is CrossFit in simple terms? 3. Nutrition & alcohol 4. EMOM strategy

Here are the average times/rounds/loads for Fran, Helen, Cindy, Murph, DT, Grace, Back Squat, Deadlift, Clean & Jerk, Snatch, Jerry & a 10k run. I bet you are fitter than. you give yourself credit for!

1. How did I get into programming & how has my style evolved? 2. What do I think about athletes not meeting proper range of motion to get a faster time? 3. How can someone over 50 years old measure progress when PR's do not happen as frequently

Often people scale workouts because they are not ready for the loading, the skill level of certain movements or the volume is too much. There are other reasons to scale a workout, even in you CAN do it Rx'd.

1. What if someone only wants to workout at moderate intensity? 2. Discussing the "Linchpin Tests". 3. How do I start programming a new 4-week block?

Professional athletes are great, but they do not inspire me anywhere near as much as regular people with busy lives who still find a way to make fitness a priority. In this episode I share their real life stories.

1. Should a new athlete do extra skill practice & accessory work? 2. Why is what's effective not popular? 3. A description of Linchpin programming for Gym Owners.

How to get a 40-lb PR on your Clean & Jerk without training with a barbell.

1. Goals for Linchpin & myself over the next 5-10 years? 2. When to do extra skill work + the Linchpin workout of the day. 3. Modulating intensity...a quick chat.

If someone cannot overhead squat heavy weight, what should they do on a 7x1 strength day? Should they stick with the overhead squat and just go lighter? Should they swap out lifts and do a front or back squat?

1. Will doing more "bodyweight only" workouts decrease overall fitness? 2. Is running allowed during Farmer's Carries? 3. How to find the "sweet spot" when scaling.

"Training vs Testing". We explain the difference & how this relates to modulating intensity. The concept of "another brick in the wall" is also included.

1. What is the important question no one asks? 2. How fit can you really get without accessory work?

1. What is the important question no one asks? 2. How fit can you really get without accessory work?

Why I think it should not be necessary to do any special preparation for the hero workout "Murph".