Linchpin Conversations

Someone set his gym on FIRE!

08 May 2026

Contributed by Lukas

Tomasz was born & raised in Poland before moving to the U.K. in hopes of a better life. Working a stressful job with long hours did not leave him with...

Why do people Quit CrossFit?

04 May 2026

Contributed by Lukas

Why do people Quit CrossFit? How to increase your pull-ups. How to approach a 1RM. What's the point of a cool down? How to use a "landmine attachment...

Confessions of a Program Hopper. Part 14

01 May 2026

Contributed by Lukas

Garbage, Recycling, Mt. Kilimanjaro & CrossFit. John is a husband, a father & the CEO of a recycling company. He started doing CrossFit 20 years ago. ...

"Gwen" & the Zone Diet.

27 Apr 2026

Contributed by Lukas

Thoughts on "Gwen" Dumbbells & weight loss. What does "Rest as Needed" mean? Linchpin & BJJ Pros & Cons of 5am workouts. Getting a Linchpin tattoo Se...

Aviation, River Guide & the CrossFit Games.

24 Apr 2026

Contributed by Lukas

Jo is the president of Gem Air, based in Salmon, Idaho. This is a family business that she had no intention of running, but life has a way at laughing...

Help! My Back Squat is stuck!

20 Apr 2026

Contributed by Lukas

Repeating a year of programming. Back Squat is stuck. Fitness while traveling. Why is Linchpin's logo orange? Optional Accessory work Warming up or C...

Strongman tries Linchpin.

17 Apr 2026

Contributed by Lukas

Jake is a husband & father of two children. He works as a Corrections Officer in a prison. For years he trained & competed as a Strongman. When his da...

Confessions of a Program Hopper. Part 13

13 Apr 2026

Contributed by Lukas

Ryan is a husband & father of 2 kids. After many years with Linchpin he decided to try different programming. He emailed me about his experience & how...

Women over 40 are under attack.

06 Apr 2026

Contributed by Lukas

Warm-ups Gross Movement Patterns When is too old for a 1RM Deadlift? Balancing Training & Sports My Favorite Meal Fitness for Astronauts Fitness IQ W...

Confessions of a Program Hopper. Part 12

03 Apr 2026

Contributed by Lukas

Nick is an active duty member of the U.S. Navy. He has been active his entire life. He attended his Level 1 CrossFit seminar in 2008 & then pursued Ol...

Only Training 3 Days Per Week.

30 Mar 2026

Contributed by Lukas

Building grip strength. Should you do something on Rest Days? Hyrox style workouts. Male & female distances & calories. Ways to approach bike sprints...

Confessions of a Program Hopper. Part 11

27 Mar 2026

Contributed by Lukas

Jan's story is interesting. He was a program hopper for many years of his life, bouncing from one to another. However, he has officially been a membr ...

Is the CrossFit Open inclusive?

23 Mar 2026

Contributed by Lukas

Is the CrossFit Open really inclusive? Strict vs Kipping Pull-ups Breathing Strategies. Overview of Programming Goals. When did the "AMA's" start? In...

Losing 112 lbs in 9 months!

20 Mar 2026

Contributed by Lukas

Steve is a husband, a father, an IT professional & in his own words, an "extroverted introvert". After losing his fahter at a young age he struggled s...

Lungs or Strength...which is more important?

16 Mar 2026

Contributed by Lukas

Jumping Pull-ups Pacing workouts. How big is the Linchpin community? Mobility work? Lungs vs Strength. Toes-to-bar & Strict Pull-ups. Working out aft...

Confessions of a Program Hopper. Part 10

13 Mar 2026

Contributed by Lukas

Jay is a husband, as well as a father to four children. He works in federal law enforcement & his wife is a business owner. Needless to say, they are ...

Linchpin gets $600 Value for FREE!

09 Mar 2026

Contributed by Lukas

This episode is all about the many Varied Not Random cycles that are now available to members of the Linchpin community. There are over 20 different c...

Ultra Marathons & Linchpin

06 Mar 2026

Contributed by Lukas

Ryan is a husband, as well as a father of 3 children. Between his busy job & family commitments there is not much time left to train. This forces him ...

Quick Singles vs Touch & Go.

02 Mar 2026

Contributed by Lukas

Quick singles vs Touch & Go. Box Jumps Intensity. Heavy Lift + Metcon Wearables. Training a deconditioned person Accessory work. Training alone & tec...

4 Hours Meditating & 5000m Elevation.

27 Feb 2026

Contributed by Lukas

Habib was born in Greece, but he has lived in Dubai, Istanbul, London & Pittsburgh. He is about to move once again & start a new life in the Netherlan...

When is it time to Scale UP?

23 Feb 2026

Contributed by Lukas

Knees-to-elbows grip Bike vs Rower CrossFit terminology Training days & results. Scaling up. Deadlift grip. VNR cycles The CF Open Sugary Treats & di...

11 Year Affiliate chooses Linchpin

20 Feb 2026

Contributed by Lukas

Dom is the owner of CrossFit Glabeck. They are located in Germany & have been a CrossFit affiliate for 11 years. Dom has a ton of knowledge & experien...

47 years old & starting over.

16 Feb 2026

Contributed by Lukas

Interval training on a Treadmill Mastering the basics. Accessory work. CFL1 Pull-up bar or Rings? How to improve pull-ups Lifting straps. VNR cycles ...

Two-time All-American & Open Heart Surgery.

13 Feb 2026

Contributed by Lukas

Ingrid is a wife & mother of two children. She is a highly accomplished athlete who became a two-time All-American in the pole vault in 2007, won Pac-...

Major Announcement!

09 Feb 2026

Contributed by Lukas

VNR cycles for free! How to scale dumbbell workouts. Advice I would change. Working out when sick. Modifying box jumps. Don't quit. How to test your ...

Clinical Psychology, ADHD & Fitness.

06 Feb 2026

Contributed by Lukas

Johan is a husband, a father & a clinical psychologist living outside of Stockholm, Sweden. His days are spent assessing, diagnosing, treating, and pr...

How to avoid "Ego Lifting".

02 Feb 2026

Contributed by Lukas

Low Ceiling - Wall ball replacement How to NOT "Ego lift". Working out on sore muscles. Respect the GHD. Back Squat vs Belt Squat Ski Erg & sled work...

Homeless & Catching Alligators

30 Jan 2026

Contributed by Lukas

Curt is a former Marine who's life has taken him in crazy directions. He was homeless for a time & his friend tried to talk him into doing a robbery. ...

Maple Bacon Cookies & CrossFit

23 Jan 2026

Contributed by Lukas

Tierra is a baker by trade. She works in the kitchen of a 200 bed hospital. She is in charge of making a different cookie & dessert every single day o...

Strength vs Lungs.

19 Jan 2026

Contributed by Lukas

Strength vs Lungs. Linchpin data. Set loads vs % Workouts I regret. CF Open. Banded Bar Muscle-ups btwb fitness level Lateral movements My personal p...

Ultra Running & Linchpin

16 Jan 2026

Contributed by Lukas

Kate is a mom, a wife & a math teacher. She has been running for years & loves long distance challenges. She has run 12 hour races & 50 milers. She ha...

72 Hours of Fasting - my results.

12 Jan 2026

Contributed by Lukas

72 Hour Fast Taking time off from training. CFL1 & L2 credentials. The story behind Linchpin. Useful data Fitness & the military. Some people don't c...

Russia, David Goggins & Covid.

09 Jan 2026

Contributed by Lukas

Irina was born in Russia & lived there through her early 20's before coming to America. She is a software architect at a tech company in Portland, OR....

Coming back from an Injury.

05 Jan 2026

Contributed by Lukas

Coming back from an injury. Avoiding bias when programming. Accessory work. Skill work. Heavy Day at a High Heart Rate. Has the culture of CrossFit c...

Confessions of a Program Hopper. Part 9

02 Jan 2026

Contributed by Lukas

Ashley is a mom, a wife, a program hopper, a farmer & she holds down a full time job! Needless to say, she is a busy woman. She struggled after her da...

Confessions of a Program Hopper. Part 8

26 Dec 2025

Contributed by Lukas

Alistair lives in the U.K., works from home & mostly trains using Linchpin's "limited equipment option". His fitness journey began in 2014 as a runner...

Linchpin Succession Plan.

22 Dec 2025

Contributed by Lukas

Linchpin succession plan. Stats that influence programming. Pacing for interval workouts. Would I go back & change original Linchpin workouts? Things...

Confessions of a Program Hopper. Part 7

19 Dec 2025

Contributed by Lukas

In the past, Forrest has been a notorious program hopper. Over the years he has followed 8 different online competitor programs as well as 6 or more o...

Training only with Dumbbells, Good or Bad?

15 Dec 2025

Contributed by Lukas

Open workouts. 12 Days of Christmas workout. Machines & CrossFit What's new at Linchpin? HYROX Programming Paleo Kits Modifying loads Clean & Jerk vs...

Drugs, Alcohol & Hockey.

12 Dec 2025

Contributed by Lukas

Rick has always been a talented athlete. From a young age he was playing hockey, running track & competing at a high level. When he was a teenager he ...

What is "Fran Cough"?

08 Dec 2025

Contributed by Lukas

Favorite Thanksgiving foods. Ring Rows vs Aussie Pull-ups. How to log dumbbell loads in btwb. Scale the load or the reps? What is "Fran Lung"? btwb "...

Living full time in an RV!

05 Dec 2025

Contributed by Lukas

Chris & Danielle decided to sell their home in Virginia & travel the United States living out of an RV. They sold a bunch of their possessions, put th...

Selling Tulip Bulbs & Being a Mom

28 Nov 2025

Contributed by Lukas

Lillian is a busy mom & a business owner. Two years ago she purchased a business that sells tulip bulbs all across New Zealand. She has a 2.5 year old...

Favorite Sandbag movements

24 Nov 2025

Contributed by Lukas

Favorite Sandbag movements Getting Humbled. Can't Overhead Squat heavy. Linchpin meet-up & throwdown Pegboard Preparing for Competition Learning HSW ...

Gym in the U.K. follows Linchpin.

21 Nov 2025

Contributed by Lukas

Barry is a husband, father & a grandfather. He played Rugby for about 30 years & lived to tell the tale. He is currently a coach at Defiance Fit, base...

I Hate the Olympic Lifts.

17 Nov 2025

Contributed by Lukas

Scaling to avoid DOMS? Calculating "Super Fitness Robot" times. Are Cleans & Snatches necessary? Importance of a Squat Rack. Kettlebell Swings Chirop...

Race Cars & the Stock Market.

14 Nov 2025

Contributed by Lukas

Ike is a husband & father of 3 children. He has spent many years of his life as an investor in the stock market. What he shares in this episode is NOT...

What if you Never Kip Again?

10 Nov 2025

Contributed by Lukas

What if you Never Kip Again? Rearranging workouts when sick. Bar dips vs Ring Dips. Different style deadlift grips. Building Ring Muscle-up capacity....

6 ft. 7 in. Tall, 53 years old & taking a GLP1.

07 Nov 2025

Contributed by Lukas

Jeremy is a husband & father of 3. He has been big, tall & heavy for all of his life. When he stopped playing sports his weight started to become an i...

The Secret to Long Term Fitness

04 Nov 2025

Contributed by Lukas

Training vs Testing. The gym owners dilemma. Life is busy…focus on food or fitness? Learning handstands. Fitness while traveling. (Links to another...

Living the dream as a Dive Instructor.

31 Oct 2025

Contributed by Lukas

Matt is a husband & father of two girls. He has been a fulltime dive instructor for over 25 years. This occupation has enabled him to travel the world...

Thumbs around the Pull-up Bar...Yes or No?

27 Oct 2025

Contributed by Lukas

Our favorite workout style. The story behind "Linchpin". Reverse Hypers. 2026 Games Meet up? Struggling with Dips. Thumb wrapped around pull-up bar, ...

Not your typical Soccer Mom.

24 Oct 2025

Contributed by Lukas

Steph is a wife & mother of 3. Her days are hectic. She works from home full time as an underwriter. When she is not occupied with that she is caring ...

Doctors, Dumbbells & Doomsday Prepping.

20 Oct 2025

Contributed by Lukas

Linchpin Conversations…intro Manual Treadmills The Daily Videos Dumbbells for Heavy Days Doomsday Prepping. Finding a good doctor. Choosing an Air ...

Helping Amputee Soldiers.

17 Oct 2025

Contributed by Lukas

Dawn is an Occupational Therapist who currently works with Ukrainian soldiers who have lost arms and/or legs in the war. She helps them learn to use t...

How to Increase your Deadlift.

13 Oct 2025

Contributed by Lukas

Open Heart Surgery & Linchpin. What I wish I knew when I started CrossFit. Weight belts…necessary or not? Odd Objects & the Transverse Plane. Progr...

Former State Representative of Missouri

10 Oct 2025

Contributed by Lukas

Mike is a husband & father of two children. His life has been a combination of practicing law & serving in politics. He resides in Kansas City, Missou...

McDonald's & Competitor Programming.

06 Oct 2025

Contributed by Lukas

Hand maintenance. Power Clean stance. How to avoid McDonald's. Dealing with Tendonitis. Pregnancy & core work. Linchpin Test 13 origins. Competitor p...

Navy Senior Chief builds Linchpin Army.

03 Oct 2025

Contributed by Lukas

Ken is a Senior Chief currently on active duty in the Navy. He has served 16 years so far & is about to transition to a new duty station in Greece. He...

HYROX, Back Squats & Cookies.

29 Sep 2025

Contributed by Lukas

HYROX racing. Accessory work. Dumbbells & Sandbags. Intentionally "burning out" certain muscles? Distance Conversions for Air Runners. Respect the He...

Life as an EMT working 24 hour shifts.

26 Sep 2025

Contributed by Lukas

Kevin is a husband & a father of a little girl. He spent many years of his life as a coach at various gyms. When he learned he was going to be a fathe...

CrossFit Brand vs People's Perception.

22 Sep 2025

Contributed by Lukas

CrossFit brand vs people's perceptions. How to train during your lunch break. VNR Jump Rope course. Rogue Invitational in Scotland. Linchpin & Soccer...

Skinny Runner Adds 30 lbs of Muscle!

19 Sep 2025

Contributed by Lukas

Dermot is a husband & a father of two boys. He lives in Ireland with his family & works for the government doing IT work. His commute to the office is...

Increase Your Strict Pull-ups

15 Sep 2025

Contributed by Lukas

Linchpin Test 13 The VNR 1.5 Mile Run program Front Rack position struggles. Choosing the right workout option. A Better Warm-up How to increase stri...

Busy Mom with no free times stays Fit.

12 Sep 2025

Contributed by Lukas

Alainna leads a busy life. She is a wife & a mother of two little girls. Her occupation as a dental hygienist means she is caring for people all day l...

Lifting or Cardio…pick only one!

08 Sep 2025

Contributed by Lukas

Weightlifting Shoes. An unhealthy obsession with being healthy. Fitness Freedom. Lifting or Cardio…pick only one! Why are push-ups so hard? Mobilit...

Being a Single Mom & working on planes.

05 Sep 2025

Contributed by Lukas

Darcy is a hard working, driven single mom with a teenage daughter. She spent many years of her life in difficult, physically demanding professions th...

Can you be Fit & Fluffy?

01 Sep 2025

Contributed by Lukas

How to push past your limits. Working around a busy schedule. Strategy vs Cheating. Can you be Fit & Fluffy? Maintaining hook grip. Banded Pull-ups P...

Gym Owner chooses Linchpin.

29 Aug 2025

Contributed by Lukas

Connor is the owner of CrossFit Winnebago. He tried several different programming options for his gym before deciding that Linchpin was the best choic...

Help…I can't do a Pull-up!

25 Aug 2025

Contributed by Lukas

Tips to enhance recovery. Is walking 10k steps necessary? Grips Help…I can't do a Pull-up! When to use a weight vest. Strategy for "Death by" worko...

Working out at the YMCA.

22 Aug 2025

Contributed by Lukas

Melanie is a Data Systems Archival Analyst, a birth doula, a post partum doula, & an infant care specialist. Needless to day, she is a busy woman with...

What is "Wizard Pepper"?

18 Aug 2025

Contributed by Lukas

How & when to learn a new skill. Thoughts on the CrossFit brand. Linchpin Test 13. What is "Wizard Pepper"? Good substitutes for Deadlifts.

The John Muir Trail & Veganism.

15 Aug 2025

Contributed by Lukas

Craig is a husband & a father. He lives in Melbourne, Australia & grew up as a swimmer. Over the decades he let his fitness slip away & then decided t...

Mickey Mouse & Dragon Boat Racing.

08 Aug 2025

Contributed by Lukas

Tabitha grew up playing tennis & basketball. In college she did Dragon Boat racing & even represented the U.S. in Hong Kong. She also spent time doing...

My Doctor told me Not to Squat Heavy!

04 Aug 2025

Contributed by Lukas

Unhealthy obsession with being healthy Are complex movements really necessary? Box jumps on heavy days. Competition vs longevity. Recovery strategies...

Flying B-52 bombers & staying fit.

01 Aug 2025

Contributed by Lukas

Scott is a husband & father of 3. He served a 20 year career in the Air Force flying aircraft such as the B-52, MC-12, E-11, E-4 & others. Plenty of t...

Working in Politics & staying fit.

25 Jul 2025

Contributed by Lukas

Jean has been a Linchpin member for nearly 6 years. He was recently elected to the Halifax Regional Council in October 2024. He is doing his very best...

1RM's after 40 years old.

20 Jul 2025

Contributed by Lukas

How to get stronger with limited dumbbells. Rower vs Bike Erg vs Air Bike 1RM's after 40 years old. Linchpin & Rugby. Workout in AM, accessory work i...

F45 vs CrossFit.

18 Jul 2025

Contributed by Lukas

Mark is a husband and a father who does Linchpin, while also coaching at an F45 gym. He has worked his entire life in the electro-mechanical technolog...

F45 vs CrossFit.

18 Jul 2025

Contributed by Lukas

Mark is a husband and a father who does Linchpin, while also coaching at an F45 gym. He has worked his entire life in the electro-mechanical technolog...

Linchpin & Jiu-jitsu

14 Jul 2025

Contributed by Lukas

Linchpin & Jiu-jitsu Are all air bikes the same? Box Jumps "any style" Help me pick the right loading. How to incorporate more running. How to progra...

Linchpin & Jiu-jitsu

14 Jul 2025

Contributed by Lukas

Linchpin & Jiu-jitsu Are all air bikes the same? Box Jumps "any style" Help me pick the right loading. How to incorporate more running. How to progra...

Helping students at the University of Central Florida.

11 Jul 2025

Contributed by Lukas

Amber is a busy wife & mother of 2 kids. She has a demanding profession as the Director of Academic Success Coaching at the University of Central Flor...

Helping students at the University of Central Florida.

11 Jul 2025

Contributed by Lukas

Amber is a busy wife & mother of 2 kids. She has a demanding profession as the Director of Academic Success Coaching at the University of Central Flor...

Do you "Cherry Pick" workouts?

07 Jul 2025

Contributed by Lukas

Fixing unilateral strength imbalances. Cherry Picking workouts. Staying FAST as you age. Useful data for programming. How to do Linchpin forever? Wha...

Do you "Cherry Pick" workouts?

07 Jul 2025

Contributed by Lukas

Fixing unilateral strength imbalances. Cherry Picking workouts. Staying FAST as you age. Useful data for programming. How to do Linchpin forever? Wha...

Marriage / Family Therapist, & busy mom.

04 Jul 2025

Contributed by Lukas

Hailey is a licensed Marriage & Family Therapist working in Kansas City. She is also a mom of two little girls. She has a full, hectic life where free...

Is a "Cheat Day" necessary?

30 Jun 2025

Contributed by Lukas

Is a "Cheat Day" necessary? Favorite workouts on vacation. Breath training. Body image issues for girls. Training in a commercial gym. Strangest plac...

Is a "Cheat Day" necessary?

30 Jun 2025

Contributed by Lukas

Is a "Cheat Day" necessary? Favorite workouts on vacation. Breath training. Body image issues for girls. Training in a commercial gym. Strangest plac...

Spec Ops Physician Assistant & Linchpin

27 Jun 2025

Contributed by Lukas

Dave is a husband, a father & has spent 22 years in the US Army. He has served in a variety of roles from commanding tanks to medicine. He has spent t...

Spec Ops Physician Assistant & Linchpin

27 Jun 2025

Contributed by Lukas

Dave is a husband, a father & has spent 22 years in the US Army. He has served in a variety of roles from commanding tanks to medicine. He has spent t...

Burpees, Barbells, Pull-ups & more.

23 Jun 2025

Contributed by Lukas

Burgener Warm-up & loading. Book recommendations. Training your kids. Does barbell spin matter? Movements we don't, but do anyway. Hormones, Women & ...

Burpees, Barbells, Pull-ups & more.

23 Jun 2025

Contributed by Lukas

Burgener Warm-up & loading. Book recommendations. Training your kids. Does barbell spin matter? Movements we don't, but do anyway. Hormones, Women & ...

Pakistan to the U.K. to Linchpin.

20 Jun 2025

Contributed by Lukas

Javerya is a wife & mother of 3 children. She grew up in Pakistan in a culture that did not really encourage women to engage in physical fitness. Beca...

Pakistan to the U.K. to Linchpin.

20 Jun 2025

Contributed by Lukas

Javerya is a wife & mother of 3 children. She grew up in Pakistan in a culture that did not really encourage women to engage in physical fitness. Beca...

Progressive Overload & Strength.

16 Jun 2025

Contributed by Lukas

Progressive Overload explained. Progressive Overload as it relates to CrossFit.

Progressive Overload & Strength.

16 Jun 2025

Contributed by Lukas

Progressive Overload explained. Progressive Overload as it relates to CrossFit.

P90X, Beachbody, Running & more.

13 Jun 2025

Contributed by Lukas

Trae is a husband & soon-to-be father. He works as a Certified Public Accountant & therefore has a very demanding work schedule, especially during tax...

P90X, Beachbody, Running & more.

13 Jun 2025

Contributed by Lukas

Trae is a husband & soon-to-be father. He works as a Certified Public Accountant & therefore has a very demanding work schedule, especially during tax...

What if you NEVER time your workouts?

09 Jun 2025

Contributed by Lukas

Key movements to learn first. Zone 2 training. What if you never time your workouts? Ways to program jumping rope. Times for a ruck march. What is hi...