Linchpin Conversations

Part 1 of a 12 part series dissecting the CF Linchpin 12 Tests. In this episode we dive into Test 1. The Linchpin 12 Tests, aka, the Dirty Dozen are 12 benchmark workouts we created to help athletes and coaches assess their fitness across a broad range of movements, loadings, rep ranges and time domains. All 12 Tests can be found on our website at www. CrossFitLinchpin.com

We discuss the 10 General Physical Skills from the foundational CrossFit Journal Article entitled "What is Fitness?", from October 2002. This topic was inspired by a question from a member of the Linchpin community who wanted to know about the various aspects we hope to develop when we work out.

Some people consider "Scaling" a bad word. Is it? Should another term replace the word "Scaling"? Should loadings be assigned to workouts, or should we only use words like "light, medium or heavy" and let people choose for themselves?

Should photos & videos of "less than ideal form" be reposted on social media? Why or why not?

Topics Discussed: The importance of technique. Classic definitions of Strength. CrossFit's definition of Strength. Examples given to promote thought and discussion.

We break down the math about how many CrossFit athletes walk around at 90% of max ability at all times and that is AMAZING! We use the classic benchmark workout "Nancy" as an example.

We walk through various ways to scale the 11.01.2019 CF Linchpin workout. The movements were the bike, dumbbell push press, ring dips and chest-to-bar pull-ups. 

How to avoid getting burned out in CrossFit. How to keep having fun while doing CrossFit year after year. Secrets to successfully doing CrossFit for 15 years. How much should you workout? How much intensity is too much? Accessory work, is it necessary? Remove Ego. Embrace Scaling. Shut the clock off every now and then. Ignore social media pressure. Work on personal development: reading, reflection...

"Murph" is not just a Memorial Day workout. Various ways to scale/modify Murph so you are not destroyed for the next few days. Ideas on various ways to break up the pull-ups, push-ups and squats to help improve your performance. Scaling/modifying Hero workouts in general. Does "Murph" have to be done with a weight vest? Questions from the community.

An interview with Travis Denman, the owner of CrossFit Guild in Fayetteville, NC. and his head coach, Emily. We speak about his gym, his clients and the culture/community they have created. CF Guild is in a very military town and Travis explains what that is like. We discuss why he chose to have CF Guild follow the affiliate version of the Linchpin private track for their programming needs. It is...

A member asked me if following the daily Linchpin programming would prepare him for the FBI Special Agent selection test. I also address physical preparation for SEAL training, aka, BUD/s and the Q-course selection for Army special forces. We talk about how following Linchpin programming will have you well prepared (over-prepared, actually) for anything life will throw at you, but...it can also be...

Why the CF Games Open workouts for the 2020 season were not worked into the programming on CF Linchpin. If you are doing CrossFit why you do not need to "prep for the Open". A masters athletes asks my opinion on whether or not he should do the open based upon what he felt was poor media coverage of the 2019 CF Games.

I interview David Tate. He owns Risen Strength CrossFit in Gainesville, FL. He is part of a growing number of gyms that use the CF Linchpin private track for their programming needs. David tells us how his gym started and the evolution of his business. They started in a 600 sq ft barn and now they are in a 4,800 sq ft commercial space. He was able to leave his previous job and now runs his gym ful...

How to scale a "Heavy Day", specifically today's 7x2 Overhead Squats. What to do if your overhead squat is significantly lower than your front squat or back squat. Why you should consider lighter loading and doing tempo squats. How I personally scale/modify a heavy overhead squat for shoulder my issues.

After years and eventually decades of training, PR's occur with less frequency. What is the proper mindset and perspective regarding PR's? We relate repeating workouts to a science experiment. We provide tips to keep training fun and focus on the journey.

I answer this question from a member of the Linchpin private track, "If the scaled version of the daily workout is a bit too easy, is it okay to do the rx'd version even if I know it will take me longer than the recommended time?" The workout I use as an example is from 09.24.2019. It is 3 Rounds for time of: 20 Deadlifts, 185/135 15 V-ups 7 Bar Muscle-ups I also talk about scaling ring muscle-ups...

I answer a question from a someone who asked if they were a "bad CrossFitter" for not pursuing certain movements like snatches, ring muscle-ups and handstand walking. Should everyone try to do all the movements in CrossFit? Why or why not?

Tips for working out alone, finding motivation and the importance of community.

An interview with EC Synkowski, the owner of OptimizeMe Nutrition. She creates the content for the Nutrition option on the CF Linchpin private track We discuss how the nutrition option came into existence, The 800G Challenge, and also answer nutrition questions from the community.

I interview Ross Davey, the owner of CrossFit Caber in Scotland. Ross shares stories and insight about his gym, his members and running classes. CrossFit Caber uses the CF Linchpin private track for their programming.

Working out "For Time" also means "For Quality"

Oil City CrossFit uses the CF Linchpin private track for their programming needs. The owner, Westy Guill, tells me about why he chose Linchpin and how it is implemented at his facility.

-How to scale the workout, "Elizabeth". -General concepts regarding scaling workouts.

I interview Nate Kilgore, owner of CrossFit Ionracas. His gym is located in Gate City, VA. -Nate chooses to use the CF Linchpin private track to handle the programming needs of his gym. -We talk about why he chose to do this, his experiences, and the effect it has had. 

-How to scale the workout, "Fran". -General concepts regarding scaling workouts.