Linchpin Conversations

Dan is a 45 year old father of 3. He is a high school math & computer science teacher. He has played hockey his entire life & still gets on the ice twice a week. He first started doing CrossFit 13 years ago when his sister introducd him to it. This is his story.

Honest growth vs click bait. The VNR cycles Strong clean but weak jerk. Zone 2 with a bad knee. Training with a weight vest. CrossFit for longevity. More back squats please. The biggest change in CrossFit I've seen. Lifts from the hang. Training after the military.

Bruce has been doing CrossFit for a very long time. He first started doing it in 2008 when he was 41 years old. Now he is 59 with lots of lessons & experience under his belt. In 2022 he sustained a major injury & the doctors told him he would never train again. Bruce chose his own path. This is his story.

Intro Warm-ups & Stretching. Linchpin Test 13. Fixing an early arm pull. Barbell complexes. A good pump session. Deviating from the programming. Working out Monday thru Friday. Linchpin meet-ups. Big Glutes & Handstand Walking. Measuring Fitness across your lifetime. Why do L-sits hate me? Is flexibility programmed? How did I do on the 45 minute bike ride?

Brandon is a husband & a father of an 11 month old baby boy. Over the last year he has dealt with the major life changes that happen when you become a parent. Free time disappears & priorities shift. Through all of this he has found a way not to lose himself or his fitness. This is his story.

Repeat workouts vs new workouts. How to improve your pull-ups the right way. Double-under vs Single-unders. Do Hobbies exist? Squatober, Deadcember, Benchuary Burpees & Linchpin Test 13 Workout Variations & Equipment. Do I follow the program with everyone else? Pelvic floor concerns. Zone 2 training. Box Step-up Heights.

This is my second interview with Phil & a lot has happened since the last time we spoke a couple of years ago. During that time he spent about 18 months on a GLP-1 & also did a bit of program hopping. In this conversation he speaks candidly about his personal experience on the weight loss drug as well as what lead him back to Linchpin.

Do I consult my wife about programming? Do I use AI when programming? Should people improve at a specific rate? Getting Comfortable being Uncomfortable. Tips for Consistency. Does Linchpin have a training bias? Do I program the VNR track? Which movement was toughest for me to learn? Training for Form vs Function. Suffering during Rest Periods. Why do I program in 4-week blocks? Strict vs Kipping Pull-ups

Gustav is a busy husband & father living on a island off the coast of Sweden. His fitness journey has included Youtube workout videos, globo gyms, CrossFit affiliates & Linchpin. He has stopped & started Linchpin several times over the last few years until he finally realized that Linchpin delivers all the fitness he will ever need while still allowing him to have time for family, friends & life. This is his story.

Warming up properly Home Gym Gear List Strength Blocks Men's vs Women's barbells Back on the Wagon Defining Interval Training Two Strategies for Intensity Touch-n-Go Reps vs Dropping from the Top Wall Timer vs Wrist Watch Pure Strength vs Barbell Cycling Interval Day Strategy Data Driven Programming Attacking Individual Deficiencies Sustainable Nutrition

Scotty is a busy husband & father of two girls. For years he pursued high volume competition training that included "heavy lift + metcon" style workouts. After two years in Linchpin he had his best placement in the CrossFit Open. He later decided to leave Linchpin & try a "masters athlete" specific program. Scotty eventually decided to stop that program & come back to Linchpin. This is his story.

Fitness & wildfire smoke. Questions about the CrossFit Games. What's the point of box jumps? Preventing butt rash during sit-ups Trap bar deadlifts vs conventional Did I ever train with Greg Glassman? The best shoes for training. Getting your first Ring Muscle-up Training when you weigh over 300 lbs. How to enjoy "Side Quests" without overtraining.

Keba is a hard working woman. She grew up on a farm, getting up early, doing chores & tending to animals. Needless to say, she developed a serious work ethic. She has done a variety of things in her life from teaching Spanish, to owning several side businesses. She spent over a decade as the primary caregiver to her ailing mother. This eventually wore down Keba to the point she suffered from clinical depression. Medication & fitness helped turn her life around. This is her story.

Intro Should we only share perfect form on social media? How would I scale a roll to support? What if someone never snatches again? Kickstand Squats How does Linchpin programming work? Pros & Cons of only doing Strict Pull-ups.

Lukas is a professional Firefighter in Germany. He is also a husband with two children. He recently completed a very demanding diver training program for his fire department. He was one of the oldest participants but easily kept up with the younger guys. This is his story.

Intro. Scaling for a separated shoulder. Fitness for Life vs Chasing the Leaderboard Who Sticks with CrossFit & Who Quits? Fond memories from the CrossFit Games. Landmine Options for Bad Shoulders. What if Eggs did NOT exist? Forwards & Backwards Rolls to Support Is there a Right & Wrong way to log results? Max Reps on Heavy Lifts Help! I have Old, Broken Shoulders!

Y is a husband & a father of a 5 year old boy. He & his wife have a set of twins on the way. Y works as a materials engineer for an aerospace parts company. Life is busy. Free time is minimal. Everyday, he wakes up to train at 4am in the gym in his apartment building. This is his story.

Get Better at Burpees. Healthy or Fit? Choose One. Undulating Topography. Torture vs Training. Garage Flooring. Training 3x Per Week. Choosing the Right Load. Does my Ego Still Get in The Way? Work Schedule From Hell! Single Leg Dumbbell Deadlifts Getting Bigger

Mike has been a member of Linchpin for 7 years. He is an L3 trainer who believes that CF is not just a training methodology, but rather a way of life. He has been instrumental in bringing CrossFit into the Italian military. This is his story.

Checkpoint Golf modifications Books I'm reading Should Warm-ups be scaled too? Kettlebells vs Dumbbells Discomfort vs Pain/Injury Do I workout with my wife? Nutritional Resources What if the workout takes me longer than the goal time?