Linchpin Conversations

15 Barbells, 4 Kids, 1 Garage Gym.

05 Jul 2024

Contributed by Lukas

Buck is a husband, a father, a school teacher & a coach. He also loves barbells & has 15 different ones in his garage gym. He has been a powerlifter, ...

Are you "cheating" on workouts?

01 Jul 2024

Contributed by Lukas

Evolution of Linchpin programming. | Coming back from an injury. | Building grip strength. | The story behind "Broken Frog". | Tips for new parents tr...

10 "Murphs" & 2 Marathons in 28 hours.

28 Jun 2024

Contributed by Lukas

Marcus M. is a firefighter in Norway. He has been a member of Linchpin since 2018. This year for "Murph" he decided to do a 42.2 km run, 1000 pull-ups...

Wearables, Heart Rate, Gadgets & Gizmos.

24 Jun 2024

Contributed by Lukas

Sport Specific Training. | Foot position & lock for rope climbs. | Pain with pull-ups. | Off-season training for Games athletes. | What do I do on Res...

2 Sisters make fitness happen!

21 Jun 2024

Contributed by Lukas

Jeanne & Dawn are sisters living in Minnesota. Both have been married 30 years. Dawn has 2 kids & Jeanne has 3. They work out together each day, help ...

Is Linchpin enough for Competitors?

17 Jun 2024

Contributed by Lukas

Training around an injury | Bench Press | Modifying interval workouts. | Linchpin Camp/Open. | The ideal CF bodyweight. | Is Linchpin enough for Compe...

Guyana, America, & Thoracic Surgery.

14 Jun 2024

Contributed by Lukas

Melanie is a single mom with 2 kids & a Linchpin member. She was born & raised in Guyana & moved to the US when she was 11 years old. She has an amazi...

Zone 2 training, Progressive Overload & Sprinting after 40.

10 Jun 2024

Contributed by Lukas

Sprinting over 40 years old. | Sleds & odd objects | Listening to your body. | 70% effort forever? | Zone 2 training | Progressive overload.

Busy Mom, Business Owner & Staying Fit.

07 Jun 2024

Contributed by Lukas

Terri G is a wife, a mother, a business owner & a Linchpin member. She & her husband get up at 5am every day to make sure they get in their workout. S...

Is "Murph" too much?

03 Jun 2024

Contributed by Lukas

Why don't I watch the CF Games? | Carb Backloading. | Linchpin in 5 years. | No-equipment option. | A Superpower I want. | "Nobody Cares. Train Harder...

Backpacking 25 countries in 15 months.

31 May 2024

Contributed by Lukas

Jeff D is a husband, a father, & a Linchpin member. He & his wife decided to quit their jobs, sell all of their possessions & go on the adventure of a...

Tall vs Short Athletes: Pros & Cons.

27 May 2024

Contributed by Lukas

Tall athletes vs Short athletes, pros & cons. | 3 Songs for the rest of my life. | Woking out during & after sickness. | Fitness for kids. | C2B pull-...

Fitness while Married with 2 Kids & a Sedentary Job.

24 May 2024

Contributed by Lukas

Scott is a husband, a father & has a job which has him sitting most of the day. He has been a member of Linchpin for over 2 years. Life got hectic, as...

Double-unders are NOT important.

20 May 2024

Contributed by Lukas

No bike or Rower...what can I do? | "Not For time" vs "For Quality" | Barbell Squats vs Dumbbell Squats. | Is a "Hilly" running course good or bad? | ...

Losing 100 pounds in a year.

17 May 2024

Contributed by Lukas

Blake is a husband, a father & a member of the Linchpin community. He had a terrible accident in the Army when his parachute malfunctioned. This accid...

Olympic Lifting in a Wetsuit.

13 May 2024

Contributed by Lukas

A goal I'm working on. | Book recommendations. | You only have 30 minutes to train. | Swapping training days & rest days. | DIY rope climb set-ups. | ...

When does an "OLD" workout become "NEW"?

10 May 2024

Contributed by Lukas

It is common for athletes to repeat workouts. It is also common to scale workouts & then slowly increase their difficulty over time as you progress. S...

What movements are NOT worth the risk?

06 May 2024

Contributed by Lukas

Habit I would like to add or delete. | Improving high skill movements. | What movements are not worth the risk? | Advice for opening an affiliate? | S...

Get Fit In 12 Minutes A Day.

03 May 2024

Contributed by Lukas

Small, daily amounts of fitness can lead to big changes in your life. You don't need a lot of time or fancy equipment to be fit & healthy. All you nee...

10 Exercises For The Rest Of My Life.

29 Apr 2024

Contributed by Lukas

10 exercises for the rest of my life. | How to deal with "tennis elbow" | Not for time workouts + accessories. | Challenges with an online community. ...

How To Get Better At Pull-ups.

26 Apr 2024

Contributed by Lukas

In this epsiode we discuss how to get better at pull-ups, as well as defining what "pull-ups, any style" means when you see that as part of the descri...

Pegboards, QuarterFinals & Dynamic Warm-ups.

22 Apr 2024

Contributed by Lukas

Pegboard training. | What if you miss a workout? | Dynamic range of motion warm-ups. | What does "taxing the Central Nervous System" mean? | C-kip vs ...

"CrossFit hurt my joints more than anything."

19 Apr 2024

Contributed by Lukas

This was a comment left on my instagram by someone I do not know. It sparked many thoughts, ideas, topics & concepts I felt would be worthy of discuss...

Why a Gym Owner Chose Linchpin.

15 Apr 2024

Contributed by Lukas

Ivan K. is a coach & part owner of CrossFit Minic in Basel, Switzerland. He is a Level 3 Coach & has been a trainer at gyms all around the world. He h...

Working 13 Hours a Day & Staying Fit!

08 Apr 2024

Contributed by Lukas

Explain the "Levels" on btwb. | Working 13 hours a day & staying Fit. | Monday Monster Mash & the Buttery Bros. | Improving the Olympic Lifts in your ...

HELP! Snatching Hurts & I Hate It.

05 Apr 2024

Contributed by Lukas

There are many people who love snatching, & just as many who hate it & avoid it at all costs. Why do we snatch? What are the benefits? If someone did ...

HYROX Racing & Dancing with the Devil.

01 Apr 2024

Contributed by Lukas

"Spur of the moment" workouts. Linchpin for Affiliates. | How to lose 20 lbs by summer. | VNR Pull-up program. | Working out twice a week. | Programmi...

Should you "Forget" your old PR's?

29 Mar 2024

Contributed by Lukas

Depending upon the phase of life you are, there may be value in considering "starting fresh" and "forgetting" your previous personal bests. Of course ...

Will CrossFit Build Muscle?

25 Mar 2024

Contributed by Lukas

 Do the Linchpin monthly test not "Respect the Heavy Days". | Favorite Heavy Days at a High Heart Rate | How to increase grip strength. | Shipping Li...

Linchpin Monthly Fitness Tests

22 Mar 2024

Contributed by Lukas

In this episode we walk through the Monthly Linchpin Fitness Tests which will happen beginning in May 2024. Below are the monthly tests, which will be...

Improving Engine & Pain Tolerance.

18 Mar 2024

Contributed by Lukas

What counts as "Rx'd"? | Improving Engine & Pain Tolerance. | Heavy Day Rep Schemes. | Fran. | Deadlift form on Open workout 24.2. | Improving Running...

A Beginner's guide to working out.

15 Mar 2024

Contributed by Lukas

Actionable steps for new athletes looking to begin working out are presented.

Help! I struggle with Chest-to-bar pull-ups!

08 Mar 2024

Contributed by Lukas

Tips, tricks & recommendations are given to improve your chest-to-bar pull-up capacity.

"How to fix Achilles Tendon Pain."

04 Mar 2024

Contributed by Lukas

How to fix achilles tendon pain. | When/If to add a VNR cycle. | Linchpin meet-ups. | Rope climbs vs Peg Boards. | Test Weeks. | Mixing the order of w...

"All roads lead to Linchpin."

01 Mar 2024

Contributed by Lukas

A real world testimonial is read from someone who left Linchpin & then decided to comeback. She shares her experiences & the decisions that lead back ...

"Ferociously Fit"...what does that mean?

26 Feb 2024

Contributed by Lukas

What does it mean to be "Ferociously Fit"? | How to peak on a certain day. | Burgener warm-up with tight shoulders. | Weighted pull-ups...belt or vest...

"For Time" is not the only way to work out.

23 Feb 2024

Contributed by Lukas

Workouts can be done as For time, For time or not, Not for time, Kinda for time. What's the difference?

Linear Strength Cycles & more.

19 Feb 2024

Contributed by Lukas

Can you be too strong? | Linear strength cycles. | Running in place vs actual running. | Cheat meals. | Stretching. | Modulating intensity. | Training...

Let's talk Cheat Meals!

16 Feb 2024

Contributed by Lukas

Various strategies for working delicious treats into a healthy life are discussed. I talk through my lessons learned, failures & victories with sugar.

Training while injured.

12 Feb 2024

Contributed by Lukas

Training around an injury. | Time goals for low intensity training. | Preparing for a 10 mile trail run. | Trimming calluses & hand care. | What worko...

Recovery, stretching, volume & intensity.

09 Feb 2024

Contributed by Lukas

Recovery, cool downs, stretching, volume & intensity. How to find your sweet spot as an athlete.

Does each programming block have a focus?

05 Feb 2024

Contributed by Lukas

Does each programming block have a focus? | Show me your garage/home gym! | Hip replacement rehab protocol. | Takeaways from the nutrition challenge. ...

All about the Deadlift.

02 Feb 2024

Contributed by Lukas

All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?

Genetics & Getting BIG.

29 Jan 2024

Contributed by Lukas

Programming workout options. | Learning new movements. | Do genetics limit your ability to "get big". | Modulating Intensity & Heavy Days. | Should I ...

Workout tips & tricks for busy parents.

26 Jan 2024

Contributed by Lukas

A Linchpin member has a full time in-office job & a toddler who does not sleep well. She is struggling to keep her health & fitness a priority. She re...

My favorite shoe for CrossFit.

22 Jan 2024

Contributed by Lukas

Heavy Rope Single-unders | My favorite shoe for CrossFit. | How is my diet? | Training 3x per week vs 5x. | Deload weeks. | Does the Abmat do anything...

Heavy Jump Rope vs Speed Rope.

19 Jan 2024

Contributed by Lukas

Do you need a "Heavy" jump rope? Heavy rope single-unders vs light rope double-unders are discussed, as well as indoor running substitutions during ba...

How many women follow Linchpin?

16 Jan 2024

Contributed by Lukas

Sleep or Working Out, which is more important? | Will more rucking be programmed? | A good warm-up when short on time. | How many women follow Linchpi...

"Open Prep" is silly & unnecessary.

12 Jan 2024

Contributed by Lukas

"Open Prep" is silly & unnecessary for most people. Let me explain...

Top lesson learned as a SEAL.

08 Jan 2024

Contributed by Lukas

Thoughts after my hip replacement. | Qualifying for the CF Games. | Nutrition goals for obese athletes. | Artificial intelligence. | Will CF Open work...

Do NOT live sore & in pain from workouts.

05 Jan 2024

Contributed by Lukas

You should not live sore or in daily pain from working out. This episode discusses what I mean by that & how to avoid it. Pain free is the way to be.

How many burpees = a 400m run?

01 Jan 2024

Contributed by Lukas

How many cups of coffee do I drink? | What draws people to CrossFit? | Top 5 must read books. | New Year's Resolutions. | 400m run = how many burpees?...

What if you never PR again?

29 Dec 2023

Contributed by Lukas

A member of Linchpin is so fast on the workout "Jackie" that he may never set a new PR on it ever again. What should he do? Should be modify the worko...

Should you call out poor ROM?

26 Dec 2023

Contributed by Lukas

Rowing damper setting. | My favorite Christmas treats. | Conversions for a spin bike. | Improving grip strength. | The bike erg. | Programs to improve...

How to increase your fitness IQ.

22 Dec 2023

Contributed by Lukas

Linchpin offers over 12,000 minutes of educational content for FREE. The Linchpin private track provides 300+ videos every year to members. Everyone s...

Wrist wraps for deadlifts, good or bad?

18 Dec 2023

Contributed by Lukas

Fear of box jumps. | Update on my hip replacement. | Learning to kick into a handstand. | Strokes per minute rowing. | My typical day. | Linchpin for ...

Introducing "Linchpin Lifestyle"

15 Dec 2023

Contributed by Lukas

Linchpin Lifestyle extends outside the walls of your gym. It is a way of life. It is the gradual pursuit of self improvement and awareness, step-by-st...

Lifting Barefoot, Cycling Snatches & more.

11 Dec 2023

Contributed by Lukas

How to program dumbbells workouts. | How to pace workouts. | Cycling snatches. | Heavy rope single-unders vs normal double-unders. | Lifting barefoot....

Strength - Strict vs Kipping.

08 Dec 2023

Contributed by Lukas

Strict vs Kipping. Which should you prioritize? How to you modify workouts to increase strict strength?

Is CrossFit Dying?

04 Dec 2023

Contributed by Lukas

Switching around the schedule. | More Linchpin Challenges? | Dumbbells + Heavy Days. | Testing workouts. | Touch-n-Go vs Quick Singles. | Rope climbs ...

Tips & Tricks to Train Consistently.

01 Dec 2023

Contributed by Lukas

Real world, actionable, honest ways to keep working out when you don't feel like it.

1-week post-op Total Hip Replacement.

24 Nov 2023

Contributed by Lukas

Update: 1-week post-op Total Hip Replacement. | Linchpin Test 14. | Free E-book on programming.

I'm getting a total hip replacement.

17 Nov 2023

Contributed by Lukas

Well, here's what happened...

People taking injections to lose weight.

13 Nov 2023

Contributed by Lukas

People taking injections for weight loss. | Questions about squat racks & pull-up bars. | Linear back squat programs. | When to wear a weight belt. | ...

How to modify/scale workouts.

10 Nov 2023

Contributed by Lukas

Real examples of how I scaled/modified 3 recent workouts. The workouts discussed happened on Nov 1st, 6th & 7th. Never feel obligated to perform a mov...

When are you too old to make gains?

06 Nov 2023

Contributed by Lukas

When are you too old to make gains? | How to workout at Planet Fitness. | What if Kipping hurts my shoulder? | Why push press more than you can press?...

2023 Rogue Invitational Recap

03 Nov 2023

Contributed by Lukas

Highlights from my experience & interactions at the 2023 Rogue Invitational with the fittest & strongest people on the planet. 

Minimalist Strength & Conditioning...explained.

01 Nov 2023

Contributed by Lukas

You do NOT need a lot of space or equipment to become VERY strong & fit. We discuss the minimum dose required to obtain the maximum result.

Games athletes drinking soda & eating candy bars.

23 Oct 2023

Contributed by Lukas

See you at the Rogue Invitational. | Linchpin + doing a sport. | Can you out-train a bad diet? | Do Games athletes eat candy bars? | Fitness was a new...

Linchpin - explained in plain English.

20 Oct 2023

Contributed by Lukas

Share this with friends & family that need to hear a simple, straightforward discussion on what we do for fitness, how it works & why it makes sense. ...

Thoughts on Dr Andrew Huberman's training ideas.

16 Oct 2023

Contributed by Lukas

Dr Andrew Huberman's training ideas. | Revisiting goal times. | Fitness at 80 years old. | Improve your front rack. | When to do accessory work. | And...

High Intensity every day is NOT the way.

13 Oct 2023

Contributed by Lukas

You should modulate the intensity of your training days. High intensity every day is not optimal for most people. Low intensity days & moderate intens...

How many pull-ups = 1 rope climb?

10 Oct 2023

Contributed by Lukas

How many pull-ups = a rope climb? | Heavy day rep schemes. | Sleds & ski ergs. | Fitness trackers & heart rate. | Should someone 55+ workout less? | R...

Experts are dumb.

06 Oct 2023

Contributed by Lukas

A television news program posted on their evening show a list of 4 exercises that they stated are "Bad exercises for people 50 & older". The 4 exercis...

Can Women beat Men in competition?

02 Oct 2023

Contributed by Lukas

The Rogue Invitational. | Women beating men in competition. | Slam balls. | Reducing soreness. | Group training vs Solo. | What coach influenced me? |...

Linchpin is NOT "classic CrossFit".

29 Sep 2023

Contributed by Lukas

Let me explain...

What to do if you see bad programming.

25 Sep 2023

Contributed by Lukas

Thoughts on CF Games going to Texas. | If you see bad programming, should you say something? | Training de-conditioned & overweight athletes. | Defini...

Linchpin Test 13 - Survivor Stories

22 Sep 2023

Contributed by Lukas

Doing hard things is good for you physically AND mentally. Linchpin Test 13 is very hard & people from all around the world stepped up to the challeng...

Do you really NEED to warm-up?

18 Sep 2023

Contributed by Lukas

No warm-up…is this ok? | Stride length vs cadence for running. | Origins of Linchpin. | Is anyone ever at 100%? | Proper grip for deadlifts. | Hands...

How to grow a strong community at your gym.

15 Sep 2023

Contributed by Lukas

Rod & Diane Coachman own CrossFit 1209 in Augusta, GA. They opened during the global pandemic & have been growing an incredible community ever since. ...

Lift less & get stronger...how?

11 Sep 2023

Contributed by Lukas

Get better at snatching & ring dips without doing them. | Improving endurance. | Programming multiple part workouts. | Linchpin vs VNR. | How are Goal...

Linchpin takes part in a scientific research study.

08 Sep 2023

Contributed by Lukas

Justin Carter, PH.D. is a professor at the University of North Alabama & a member of the Linchpin Private Track. His area of expertise is understandin...

Linchpin is different by design.

04 Sep 2023

Contributed by Lukas

Unique aspects of Linchpin. | Programming. | Data, studies & research. | Box squats. | Improving strict pull-ups.

A deep dive into programming. Part 3.

01 Sep 2023

Contributed by Lukas

Every workout has a purpose & was intentionally designed to achieve a specific training need. This video covers the workouts from August 21-26, 2023 &...

How often should you Squat?

28 Aug 2023

Contributed by Lukas

How many times a week should you squat? | My rules for physical & mental health. | Intermittent fasting. | How many burpees equal a 400m run? | Practi...

Questions & concerns from a real email.

25 Aug 2023

Contributed by Lukas

A woman emailed me several questions & concerns she had about joining Linchpin. I believe the topics she raised are applicable to many people & theref...

Rotational movements...necessary or not?

21 Aug 2023

Contributed by Lukas

Should we train rotational movements? | Can you maximize fitness doing bodyweight movements? | Bulgarian split squats vs lunges. | Working with Chris ...

A deep dive into programming. Part 2.

18 Aug 2023

Contributed by Lukas

Every workout has a purpose & was intentionally designed to achieve a specific training need. This video covers the workouts from August 7-12, 2023 & ...

Fitness Trackers, Heavy Days & more.

14 Aug 2023

Contributed by Lukas

My favorite part of the 2023 CF Games. | Fitness Trackers...necessary or not? | When to use sleds & prowlers. | Heavy Days at a high heart rate. | Tra...

How to get kicked out of 24 Hour Fitness.

11 Aug 2023

Contributed by Lukas

Phil T. has been working out his entire life & has been doing CrossFit since 2007. His first workout was "Linda" & he puked. His local gym shut down d...

What's my favorite Games event?

07 Aug 2023

Contributed by Lukas

What's my favorite Games event? | Details on the 1.5 Mile Run program with Chris Hinshaw. | How to let people know CF is for anyone. | How to modify w...

What do Linchpin members do for a living?

04 Aug 2023

Contributed by Lukas

Our community has doctors, lawyers, first responders, stay-at-home moms & dads, teachers, physical therapists, software engineers, farmers & everythin...

Training in a Gym vs At-Home.

31 Jul 2023

Contributed by Lukas

How do you know if you're really pushing yourself in a workout? | Training in a Gym vs At-Home. | Should "intensity" drive decisions to scale workouts...

"Can you be too strong?"

28 Jul 2023

Contributed by Lukas

Can you be too strong? A discussion about a polarizing topic.

Don't Quit & Stay Healthy = Winning!

24 Jul 2023

Contributed by Lukas

The best coaching cue I ever got. | Do I prefer competition or wellness? | Strategies for Deadlift day. | I will never be good at gymnastics...help me...

A bad back, a bad arthritis & a good attitude.

21 Jul 2023

Contributed by Lukas

Ben M. is a husband, a father & a Linchpin member. He has had a bad back most of his life & fitness has helped alleviate some of his symptoms. He also...

A deep dive into programming.

17 Jul 2023

Contributed by Lukas

A deep dive into programming. | Why do people hate running? | Are dumbbells enough for fitness? | Subbing jump rope for running. | How to stay fit as ...

Staying fit with a 12 week old baby.

14 Jul 2023

Contributed by Lukas

Michael is a husband, a father of two children & a Linchpin member. When his first child was born 2 years ago he stopped working out. When his 2nd chi...

As people get fitter do I make the workouts harder?

10 Jul 2023

Contributed by Lukas

As people get fitter do I make the workouts harder? | How important are goal times & intensity levels? | Working out in heat & humidity. | A replaceme...

Progressive Overload & Social Media influencers.

03 Jul 2023

Contributed by Lukas

Progressive Overload & Social Media influencers. | Miss a workout or make it up? | Make it to the Games on 1 workout a day? | V-ups, T2B, K2E, GHD sit...