Linchpin Conversations

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...

Soccer, Competitor Training & Injuries.

30 Jun 2023

Contributed by Lukas

Paul S. is a husband, a father, a businessman & Linchpin member in Amsterdam. He played football all his life & that lead him to CrossFit. He followed...

Marathons, overtraining & finding a better way.

23 Jun 2023

Contributed by Lukas

Geoff G. is a husband, a father & a Linchpin member. He came from a serious running background & his best marathon time was 3 hours & 7 minutes. He fe...

Do you need PR's to be fit?

19 Jun 2023

Contributed by Lukas

Swapping workout days & sore legs. | Healthy vs unhealthy competition with others. | New running program update. | Strict vs kipping pull-ups. | Impro...

Linchpin Conversations "Greatest Hits", Part 4.

16 Jun 2023

Contributed by Lukas

Linchpin Conversations "Greatest Hits", Part 4. This episode covers our most popular episodes between shows 151 through 200. Enjoy!

Are high level CF athletes healthy?

12 Jun 2023

Contributed by Lukas

Should we do a Spartan Race? | How to know if you are pushing yourself too far? | What does fitness look like for older people? | What to do if you do...

Alcohol, Cigarettes, & 60 lbs Overweight.

09 Jun 2023

Contributed by Lukas

Nathan G is an elementary school teacher who realized in his early 20's that his health was heading in a terrible direction. He was drinking too much,...

HELP! My doctor told me not to lift heavy.

05 Jun 2023

Contributed by Lukas

Linchpin competitive athlete program. | When is best to do accessory work? | Should gyms offer CF, Oly, Yoga, Bootcamp, etc? | My doctor told me not t...

From hating CrossFit to loving it...

02 Jun 2023

Contributed by Lukas

Cindy M.has been doing CF since 2015, but she did not always love it. In 2020 she joined the Linchpin private track. She & her husband have built an i...

Heavy Lift + Metcon = Mediocre Results.

29 May 2023

Contributed by Lukas

The class structure of lift heavy + metcon = mediocre results. | Kids, sports & burn out. | Fran as rx'd at 70 years old! | Shoulder issues & the over...

Motorcycles, Oly Comps & Shoulder Surgery.

26 May 2023

Contributed by Lukas

Eddy L. is a husband, a father, a motorcycle enthusiast & a Linchpin member. He has worked through serious shoulder injuries caused by weightlifting &...

When does fitness decline? Deload weeks & more.

22 May 2023

Contributed by Lukas

What is Linchpin's secret? | How are the goal times determined? | Interests outside of fitness? | Touch-n-go vs quick singles. | When does fitness dec...

A 425 lb Back Squat increases to 565 lbs!

19 May 2023

Contributed by Lukas

Tanner B. is a husband, a father, a USAF helicopter pilot. He is also strong! He can deadlift 550 pounds for a double & his back squat went from 425 l...

Get better at running without running?

15 May 2023

Contributed by Lukas

Intensity & learning movements. | Minimalist shoes & working out. | Sumo Deadlift High Pulls. | Never want to do HSPU or HSW? | Choosing the right acc...

Navy wife & mother of 3 kids makes fitness happen!

12 May 2023

Contributed by Lukas

Linchpin member interview with Jen F. She is a Navy wife, a mother of 3, a coach & much more. She & her family are stationed in Japan. She shares her ...

The most valid criticism of CrossFit I've heard is...

08 May 2023

Contributed by Lukas

What is the most valid criticism of CrossFit I've heard? | Ways to improve running. | Who do I want to interview? | Does CrossFit prepare you to play ...

Homeschooling 3 kids & staying fit - Laura B. interview

05 May 2023

Contributed by Lukas

Laura & her husband both follow Linchpin. She has 3 kids that she homeschools & that does not leave her with a lot of free time. Previously, she had a...

Rate of Perceived Exertion & more.

01 May 2023

Contributed by Lukas

Dealing with tennis elbow. | Origins of the Linchpin name. | 2023 Rogue Invitational. | Hand care. | Rate of perceived exertion. | Repeats vs new work...

50 Echo bike calories in 32 seconds!

28 Apr 2023

Contributed by Lukas

Chris A. is a Linchpin member who is 6'6" tall, weighs 260 pounds & punishes the Rogue Echo bike. The knocked out 50 calories on the bike in 32 second...

Box Jumps vs Step-ups vs Broad Jumps.

24 Apr 2023

Contributed by Lukas

Box Jumps vs Step-ups vs Broad Jumps. | Do I log all my workouts on btwb? | My favorite ice cream & donut flavor. | Heart rate variability. | A brief ...

Linchpin member interview with Darryl H.

21 Apr 2023

Contributed by Lukas

Darryl is a Linchpin member & the principal of a school in Singapore. He joined Linchpin in 2018. This is his story.

Linchpin & fighting cancer.

14 Apr 2023

Contributed by Lukas

Through a chance encounter I was fortunate to meet Randy in Whistler, Canada on a family vacation. Randy is 35 years old & says following Linchpin hel...

Turning 40, Master Athletes & loading.

10 Apr 2023

Contributed by Lukas

Should you sit during rest periods? | Ring row progressions. | Improving gymnastics. | Turning 40 years old. | Master athletes & loading.

Linchpin member interview - Olivia B.

07 Apr 2023

Contributed by Lukas

Olivia has been following Linchpin since 2015 & joined the private track in March of 2018. She lives in Alaska with her husband & her two kids. She ta...

Are sit-ups bad for your back?

03 Apr 2023

Contributed by Lukas

Forward lunges vs Reverse lunges, which are better? | Being 300 pounds & beginning to work out again. | Are sit-ups bad for your back? | Best cardio e...

Struggling with pull-ups? Try this!

30 Mar 2023

Contributed by Lukas

A member of the Linchpin community can do 5-6 strict pull-ups, but does not know how to kip. What should he do during a 21-15-9 workout to improve his...

Ice Baths & Getting Strong.

27 Mar 2023

Contributed by Lukas

Emily Sherwood joins me to discuss L-sit modifications, Bedtime routines, Ice baths, Games athlete programming & how to get Strong.

Should you lift heavy on tired legs?

24 Mar 2023

Contributed by Lukas

Is there a benefit to lifting heavy on tired legs or is it smarter to rest & hit the lifting on a day when you feel 100% rested?

Is the CF Open a "Pass or Fail" test?

23 Mar 2023

Contributed by Lukas

Individual vs Affiliate programming. | Is the CF Open a "pass or fail" test?

The Deadlift vs the Squat!

17 Mar 2023

Contributed by Lukas

The Deadlift vs the Squat! If you could only do one movement for the rest of your life, which would you pick & why?

Bo Jackson, Egyptian pyramids & 100 mile races.

13 Mar 2023

Contributed by Lukas

Dropping in to gyms when traveling. | Bo Jackson, Micheal Jordan & 100 mile races. | The Egyptian Pyramids. | Tips for working out at 5:15am.

Single mothers are superheroes!

10 Mar 2023

Contributed by Lukas

Our community is full of single moms, working mothers & countless other women whose lives are hectic. but they still find a way to make fitness a prio...

Rebounding Box Jumps...yes or no?

06 Mar 2023

Contributed by Lukas

Interviewing Linchpin members. | Bear hug holds. | Working on weaknesses. | Rebounding box jumps. | Working around aches & pains.

In programming, brevity is beauty.

03 Mar 2023

Contributed by Lukas

"I would have written a shorter letter, but I did not have the time." This quote by Blaise Pascal is one of my favorites. It is a guiding principle be...

Improve your technique alone in your garage.

27 Feb 2023

Contributed by Lukas

The purpose of the Linchpin Tests. | Choosing the right loading. | Improving movement as a garage athlete. | Books everyone should read.

Lift less frequently & get stronger.

24 Feb 2023

Contributed by Lukas

Experienced athletes lifting less frequently & getting new PR's. We share real success stories.

Emily Sherwood answers your questions!

19 Feb 2023

Contributed by Lukas

Dealing with mom guilt. | Winning the 2014 NW Regionals. | Favorite movement & workout. | Working out during & after pregnancy. | The glide kip. | Do ...

How many treats is too many?

17 Feb 2023

Contributed by Lukas

How many "indulgences or treats" does it take to derail your nutrition?

My Top 10 grocery store items.

13 Feb 2023

Contributed by Lukas

Info about affiliating your garage. | Top 10 grocery store items. | The bench press. | Experimenting with workout schedules. | Linchpin Test 6 challen...

Live to train another day.

10 Feb 2023

Contributed by Lukas

Being consistent with your training, due to making smart decisions, is far more important than being a hero on any one workout.

Qualifying as a masters athlete, low intensity & more.

06 Feb 2023

Contributed by Lukas

Qualifying for the CF Games as a master athlete. | Various coaching styles | Low intensity training days. | Crossover Symmetry. | Attending a CF L1 se...

CrossFit & burn out...how to avoid it.

03 Feb 2023

Contributed by Lukas

Tips & tricks to avoid burn out in CrossFit.

Chronic Pain, Navy SEALs & Intensity.

30 Jan 2023

Contributed by Lukas

Living with chronic pain. | Is 100% intensity needed for results? | Lessons learned from the SEALs.

How to improve your 1RM back squat.

27 Jan 2023

Contributed by Lukas

Lifting heavy once a week makes people STRONG. Need proof? Listen to real back squat stories from members of the worldwide Linchpin community. Respect...

Zone 2 Training.

23 Jan 2023

Contributed by Lukas

Zone 2 Training. | Lifting heavy every day...good or bad?| Heavy Day programming frequency.

Delta Force - how to physically prepare.

20 Jan 2023

Contributed by Lukas

A member of the Linchpin community is going to the selection process for Delta Force. I reached out to a friend who was at that unit for many years fo...

The funniest thing I ever saw in the gym...

16 Jan 2023

Contributed by Lukas

Funniest thing I saw in a gym. | CF Games vs Real Life. | Other podcasts I recommend. | Will I grow a beard? | Fear of going heavy after an injury. | ...

Programming vs Community.

13 Jan 2023

Contributed by Lukas

Programming vs Community. Linchpin is not just fun & effective workouts, it is a real community in the truest sense of the word. If you want to maximi...

Garage Gyms, Nutrition & Running a Marathon.

09 Jan 2023

Contributed by Lukas

Benefits of Garage Gym life. | Importance of nutrition. | Linchpin for gym owners. | Convincing people to get fit. | Doing a marathon. | Treadmills vs...

You already failed at your 2023 New Year's resolutions? Me too!

06 Jan 2023

Contributed by Lukas

Who cares! I already messed one up as well. Life goes on. Pick yourself up, dust yourself off & move forward.

Kettlebells vs dumbbells.

02 Jan 2023

Contributed by Lukas

1. Purpose of the hook grip. 2. A typical day of eating. 3. Kettlebells vs dumbbells. 4. Sport specific training. 5. Non-motorized air runners. 6. How...

I didn't eat sugar for 30 days. Here's what happened...

30 Dec 2022

Contributed by Lukas

Thoughts, feelings, reflections & observations from this experience, as well as what is my plan moving forward.

Tomfoolery, pull-ups & 2023 goals.

26 Dec 2022

Contributed by Lukas

Tomfoolery & shenanigans. Creating an online community. Goals for 2023. Working out no matter what. Pull-up progression & more.

Real people with busy lives making it happen!

23 Dec 2022

Contributed by Lukas

Motivation Stories from real people. We share some stories from membres of the Linchpin community around the world. We celebrate their success & draw ...

"Open Prep" is silly.

16 Dec 2022

Contributed by Lukas

A discussion on how the 2023 CF Open workouts will be included in the CF Linchpin programming, as well as why "Open prep" is nothing but clever market...

No Cooldown, No Stretching...is this bad?

13 Dec 2022

Contributed by Lukas

Is never cooling down & stretching bad? Can a computer program great workouts? Should you pace the early rounds of a "death by" workout? When are you...

"This sucks & I hate it."

09 Dec 2022

Contributed by Lukas

This sucks & I hate it...this is what filled my head before today's workout. I was in a very negative mindset & needed to change my attitude. Then I r...

Linchpin Conversations #319

05 Dec 2022

Contributed by Lukas

What do I miss about my training days before I found CrossFit? Fitness/Sleep/Recovery trackers. What is a "short & sharp" workout & how to modify it....

Linchpin Conversations #318

02 Dec 2022

Contributed by Lukas

Do less. Do it better. Get stronger & fitter. One workout a day is all most people need & can handle. Everyone needs to hear this message.

Linchpin Conversations #317

26 Nov 2022

Contributed by Lukas

In what order should skills & movements be learned? A skill/movement development path for beginners to follow & progress is presented.

Linchpin Conversations #316

21 Nov 2022

Contributed by Lukas

1. Working out while sick. 2. Winter is coming. 3. Gaining weight. 4. Accessory work. 5. Aerobic capacity. 6. Daily habits for success. 7. November ch...

Linchpin Conversations #315

18 Nov 2022

Contributed by Lukas

Real people share real life stories. None of these people are sponsored, professional athletes. They are people like you & me. They have busy jobs, mi...

Linchpin Conversations #314

15 Nov 2022

Contributed by Lukas

Regrettable workouts. Is swapping days a bad thing? General scaling questions. Helping a 63 year old with chronic pain. Football + CrossFit. New runn...

Linchpin Conversations #313

11 Nov 2022

Contributed by Lukas

Can sub-maximal efforts of lifting & sprinting sustain and/or increase fitness?

Elite Athletes, deficiencies & more.

07 Nov 2022

Contributed by Lukas

1. Favorite moments from the Rogue Invitational. 2. Elite athletes & deficiencies. 3. My 90th % workout on btwb. 4. Learning to program workouts. 5. P...

Linchpin Conversations #311

01 Nov 2022

Contributed by Lukas

If you cannot front rack a barbell & you truly think your positioning will never improve, what should you do to keep working out?

Linchpin Conversations #310

24 Oct 2022

Contributed by Lukas

Women losing muscle mass as they age. Lifting belts, knee sleeves, etc. Combining CF & your sport. High rep Oly lifting in workouts.

Linchpin Conversations #309

21 Oct 2022

Contributed by Lukas

Real people share why they choose fitness. Members of the global Linchpin community share their "why" that keeps them motivated to make long term heal...

Linchpin Conversations #308

17 Oct 2022

Contributed by Lukas

What was my best resource to learn about fitness? What is my favorite CF Journal article I wrote? How to scale/modify dumbbell workouts. October Chal...

Linchpin Conversations #307

14 Oct 2022

Contributed by Lukas

The same workout can be used in various ways simply by increasing or decreasing the intensity you apply. We discuss why this might be useful and provi...

Linchpin Conversations #306

10 Oct 2022

Contributed by Lukas

How did Emily & I meet? How & when to program meters vs calories on machines. How to avoid programming biases. Swimming in workouts. Gymnastics movem...

Linchpin Conversations #305

07 Oct 2022

Contributed by Lukas

HELP! I weigh 317 pounds & I don't know where to begin. Someone reached out asking how they should begin their fitness journey. They feel lost, overwh...

Linchpin Conversations #304

03 Oct 2022

Contributed by Lukas

Is a "fitness addiction" a bad thing? The history of the Linchpin Tests. How to convince someone they need to scale a workout. The October Linchpin T...

Linchpin Conversations #303

30 Sep 2022

Contributed by Lukas

I discuss what I observed during a recent family vacation to Disneyland. Food & fitness was quite a challenge on this trip. Also, I give a teaser abou...

Linchpin Conversations #302

22 Sep 2022

Contributed by Lukas

If I could only do 1 workout for the rest of my life what would it be? Programming Hero workouts. What is the best way to add Linchpin Test 1 into th...

Linchpin Conversations #301

22 Sep 2022

Contributed by Lukas

How to do pull-ups with no pull-up bar. How to get back into fitness after falling off the wagon. Linchpin Test 1 challenge, Sept 23-26, 2022.

Linchpin Conversations #300

19 Sep 2022

Contributed by Lukas

"Ask Me Anything" 09.15.2022 A discussion about Hero workouts. Self talk during tough workouts. Confidence vs Ego. How to do a Heavy Day when short o...

Linchpin Conversations #299

16 Sep 2022

Contributed by Lukas

Why I don't time my 10 x 100m sprint days. We also share an incredible story of a 65 year old man still doing 100m sprint training.

Linchpin Conversations #298

12 Sep 2022

Contributed by Lukas

Most popular & unpopular workouts. Linchpin Garage Gym directory. Benefit of lifting under fatigue & duress. Gymnastics progression. Linchpin Test 1 ...

Linchpin Conversations #297

09 Sep 2022

Contributed by Lukas

Linchpin Conversations "Greatest Hits", Part 3. This covers our most popular episodes between shows 101 through 150. Enjoy!

Linchpin Conversations #296

05 Sep 2022

Contributed by Lukas

How to improve your endurance. Strength & capacity metrics for dumbbells. Improving personal areas of deficiency.

Linchpin Conversations #295

02 Sep 2022

Contributed by Lukas

What is the point/difference/benefit of doing a 3 x 1 mile run workout versus just going for a 3 mile run?

Linchpin Conversations #294

29 Aug 2022

Contributed by Lukas

Thoughts & reflections after the passing of my father. Favorite & least favorite parts of my job.  Linchpin meet up at the Rogue Invitational.

Linchpin Conversations #293

27 Aug 2022

Contributed by Lukas

Overcoming physical & mental challenges through community. The Linchpin 5k Run Challenge proved to be not only a physical event, but also a huge menta...

Linchpin Conversations #292. "Ask Me Anything" 08.18.2022

22 Aug 2022

Contributed by Lukas

Ring Muscle-ups if you don't have pull-ups or dips Programming for mental toughness. Affiliates getting back to basics? Possible Linchpin meet-up at ...

Linchpin Conversations #292. "Ask Me Anything" 08.18.2022

22 Aug 2022

Contributed by Lukas

Ring Muscle-ups if you don't have pull-ups or dips Programming for mental toughness. Affiliates getting back to basics? Possible Linchpin meet-up at ...

Linchpin Conversations #291

19 Aug 2022

Contributed by Lukas

We discuss how someone with a 465 pound back squat scaled "Amanda". Tips & tricks for maintaining fitness as a new parent are also provided.

Linchpin Conversations #290

15 Aug 2022

Contributed by Lukas

What were my favorite 2022 CF Games events? Sprinting - how to do it right. Working out with less than ideal form. Announcing the Linchpin 5k Challen...

Linchpin Conversations #289

12 Aug 2022

Contributed by Lukas

Dropping weights in gyms where that is prohibited Split snatch vs squat snatch How to lift less & get stronger. The 1st Linchpin Challenge is announc...

Linchpin Conversations #289

12 Aug 2022

Contributed by Lukas

Dropping weights in gyms where that is prohibited Split snatch vs squat snatch How to lift less & get stronger. The 1st Linchpin Challenge is announc...

Linchpin Conversations #288

08 Aug 2022

Contributed by Lukas

Day One of the CF Games - my thoughts. Linchpin - where did the name come from? Butterfly vs Gymnastics kip - pros & cons. Linchpin Challenges

Linchpin Conversations #287

05 Aug 2022

Contributed by Lukas

Where did the 21-15-9 rep scheme come from? What is the backstory of the most infamous rep scheme in all of CrossFit?

Linchpin Conversations #286

01 Aug 2022

Contributed by Lukas

If you get a very fast time on a workout should you "scale up" next time? Who is on my programming dream team? How fast could Games athletes do Linch...

Linchpin Conversations #285

29 Jul 2022

Contributed by Lukas

Micheal has a 1RM deadlift of 550 lbs, but lifting heavy causes pain. Recently, heavy deadlift days leave him feeling wrecked to a point that is not h...

Linchpin Conversations #284

22 Jul 2022

Contributed by Lukas

A member of the Linchpin community sought advice to help his 65-year old mother's health & fitness. We discuss gear, movements & general concepts.

Linchpin Conversations #283

19 Jul 2022

Contributed by Lukas

1. Will we do a "blackout week" of Linchpin programming? 2. Pros & cons of cherrypicking workouts? 3. If I had CF Games champ level capacity for only ...

Linchpin Conversations #282

15 Jul 2022

Contributed by Lukas

Motivational real stories from members of the Linchpin community all around the world. Oh...and some BIG deadlift numbers.

Linchpin Conversations #281

11 Jul 2022

Contributed by Lukas

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 even...

Linchpin Conversations #280

08 Jul 2022

Contributed by Lukas

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

Linchpin Conversations #279

04 Jul 2022

Contributed by Lukas

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 fi...