Linchpin Conversations

Linchpin Conversations #277

27 Jun 2022

Contributed by Lukas

1. Nancy + Intensity = ? 2. Personal Development 3. How sore is too sore? 4. Advice for a friend looking to lose weight? 5. Great workout to show some...

Linchpin Conversations #276

24 Jun 2022

Contributed by Lukas

Ring Muscle-ups & Snatches...why should "normal" people do these movements unless they want to qualify for the Olympics?

Linchpin Conversations #275

20 Jun 2022

Contributed by Lukas

1. "Deadlifts tax the central nervous system." - what does this mean? 2. Working out while on vacation. 3. Russian vs American kettlebell swings.

Linchpin Conversations #274

17 Jun 2022

Contributed by Lukas

1. Rack or no rack? 2. Does going unbroken matter? 3. How to score "The Chief".

Linchpin Conversations #273

13 Jun 2022

Contributed by Lukas

1. How has my understanding & implementation of CF evolved over the last 10 years? 2. Time Caps in affiliates. 3. Extra Lifting. 4. Build that engine!

Linchpin Conversations #272

10 Jun 2022

Contributed by Lukas

We dissect the week of Linchpin programming from May 30 - June 4, 2022 to help understand why certain things were programmed.

Linchpin Conversations #271

06 Jun 2022

Contributed by Lukas

1. Recovery tools. 2. What is CrossFit in simple terms? 3. Nutrition & alcohol 4. EMOM strategy

Linchpin Conversations #270

03 Jun 2022

Contributed by Lukas

Here are the average times/rounds/loads for Fran, Helen, Cindy, Murph, DT, Grace, Back Squat, Deadlift, Clean & Jerk, Snatch, Jerry & a 10k run. I bet...

"Ask Me Anything" 05.26.2022

30 May 2022

Contributed by Lukas

1. How did I get into programming & how has my style evolved? 2. What do I think about athletes not meeting proper range of motion to get a faster tim...

Linchpin Conversations #268

27 May 2022

Contributed by Lukas

Often people scale workouts because they are not ready for the loading, the skill level of certain movements or the volume is too much. There are othe...

Linchpin Conversations #267

23 May 2022

Contributed by Lukas

1. What if someone only wants to workout at moderate intensity? 2. Discussing the "Linchpin Tests". 3. How do I start programming a new 4-week block?

Linchpin Conversations #266

20 May 2022

Contributed by Lukas

Professional athletes are great, but they do not inspire me anywhere near as much as regular people with busy lives who still find a way to make fitne...

Linchpin Conversations #265

16 May 2022

Contributed by Lukas

1. Should a new athlete do extra skill practice & accessory work? 2. Why is what's effective not popular? 3. A description of Linchpin programming for...

Linchpin Conversations #264

13 May 2022

Contributed by Lukas

How to get a 40-lb PR on your Clean & Jerk without training with a barbell.

Linchpin Conversations #263

09 May 2022

Contributed by Lukas

1. Goals for Linchpin & myself over the next 5-10 years? 2. When to do extra skill work + the Linchpin workout of the day. 3. Modulating intensity...a...

Linchpin Conversations #262

06 May 2022

Contributed by Lukas

If someone cannot overhead squat heavy weight, what should they do on a 7x1 strength day? Should they stick with the overhead squat and just go lighte...

Linchpin Conversations #261

02 May 2022

Contributed by Lukas

1. Will doing more "bodyweight only" workouts decrease overall fitness? 2. Is running allowed during Farmer's Carries? 3. How to find the "sweet spot"...

Linchpin Conversations #260

29 Apr 2022

Contributed by Lukas

"Training vs Testing". We explain the difference & how this relates to modulating intensity. The concept of "another brick in the wall" is also includ...

Linchpin Conversations #259

25 Apr 2022

Contributed by Lukas

1. What is the important question no one asks? 2. How fit can you really get without accessory work?

Linchpin Conversations #259

25 Apr 2022

Contributed by Lukas

1. What is the important question no one asks? 2. How fit can you really get without accessory work?

Linchpin Conversations #258

22 Apr 2022

Contributed by Lukas

Why I think it should not be necessary to do any special preparation for the hero workout "Murph".

Linchpin Conversations #257

15 Apr 2022

Contributed by Lukas

A real life example is given regarding how to replicate a 5x5 Deadlift with absolutely no equipment at all.

Linchpin Conversations #256

11 Apr 2022

Contributed by Lukas

1. Are there "forbidden" movements that don't get programmed? 2. Does sprinting at less than 100% have value? 3. Could using lighter weights help buil...

Linchpin Conversations #255

08 Apr 2022

Contributed by Lukas

This covers the most popular episodes beginning on episode 51 & ending with episode 100.

Linchpin Conversations #254

04 Apr 2022

Contributed by Lukas

1. Why don't we bench press more often? 2. Programming & testing workouts. 3. Best workouts to do "not for time".

Linchpin Conversations #254

04 Apr 2022

Contributed by Lukas

1. Why don't we bench press more often? 2. Programming & testing workouts. 3. Best workouts to do "not for time".

Linchpin Conversations #253

01 Apr 2022

Contributed by Lukas

Good days lead to good weeks. Good weeks lead to good months. Good months lead to great years.

Linchpin Conversations #252

28 Mar 2022

Contributed by Lukas

1. How are CrossFit Hero workouts created? 2. Should squatting technique change for different movements? 3. How to recover physically & mentally from ...

Linchpin Conversations #251

25 Mar 2022

Contributed by Lukas

Stories from real life! Life has no regard for your fitness schedule. I explain how I modified a Heavy Day at a high heart rate to fit the limited tim...

Linchpin Conversations #250

21 Mar 2022

Contributed by Lukas

Emily Sherwood answer's your questions. 1. Emily's tips & tricks to get in workouts with an infant. 2. What does Emily's diet look like? 3. What music...

Linchpin Conversations #249

18 Mar 2022

Contributed by Lukas

My review of the 2022 CF Games Open workouts.

Linchpin Conversations #248

14 Mar 2022

Contributed by Lukas

1. Daily Programming vs Programming a Competition, what's the difference? 2. What sports/activities do I enjoy other than working out? 3. Garage Gym T...

Linchpin Conversations #247

11 Mar 2022

Contributed by Lukas

What does "more is not better, better is better" actually mean for your life and your training?

Linchpin Conversations #246

07 Mar 2022

Contributed by Lukas

1. Kipping vs Strict, what is the benefit? 2. Knee pain during heavy squats, what to do? 3. Using the "notes" section of the btwb app

Linchpin Conversations #245

04 Mar 2022

Contributed by Lukas

5x5 Front Squats were scheduled, but life got hectic. Instead of not working out, I found a solution to the problem. Many people will experience a sim...

Linchpin Conversations #244

28 Feb 2022

Contributed by Lukas

1. What to focus on for Recovery 2. Warm-up or Stretching...which is more important? 3. Favorite Open Workouts 4. Garage Gym Tours

Linchpin Conversations #243

25 Feb 2022

Contributed by Lukas

Having an 8 month old baby girl caused big disruptions in 3 of the 5 workouts I did last week. No problem! That's life & we offer you solutions so you...

Linchpin Conversations #242

21 Feb 2022

Contributed by Lukas

1. CrossFit Crush list 2. Scores on Whiteboard - helpful or hurtful? 3. Resources for knowledge 4. Time Caps

Linchpin Conversations #241

18 Feb 2022

Contributed by Lukas

Real stories of fitness from real people living busy lives. These people motivate me 100X more than any professional athlete ever could. I hope you en...

Linchpin Conversations #240

14 Feb 2022

Contributed by Lukas

1. What sports do Emily & I enjoy watching and/or participating in? 2. Pull-ups vs Chin-ups 3. Pros & Cons of the CF Games evolution over the lsat 15 ...

Linchpin Conversations #239

11 Feb 2022

Contributed by Lukas

Fake solutions to real problems will not put you on a successful path. Avoid flashy, unsustainable behavior & embrace the fundamentals. Discipline & c...

Linchpin Conversations #238

05 Feb 2022

Contributed by Lukas

CrossFit is infinitely scalable. Often people think if scaling the reps, loading, rounds, and/or complexity of the movements. Scaling can also apply t...

Linchpin Conversations #237

31 Jan 2022

Contributed by Lukas

1. Was Emily Sherwood able to do a 1:43 "Grace" as Rx'd at 6.5 months postpartum because of her former gymnastics background or because she used to be...

Linchpin Conversations #236

28 Jan 2022

Contributed by Lukas

We've done over 230 episodes of Linchpin Conversations since it began. A wide array of topics have been discussed on almost every aspect of fitness. H...

Linchpin Conversations #235

26 Jan 2022

Contributed by Lukas

Ideally, you scale or modify the workout based upon a self assessment you conduct during the warm-up. However, sometimes it becomes apparent only AFTE...

Linchpin Conversations #234

17 Jan 2022

Contributed by Lukas

1. Should you run, bike or row during the warm-up? 2. How should you strategize Tabata style workouts? 3. Should you do the optional Accessory work?

Linchpin Conversations #233

14 Jan 2022

Contributed by Lukas

We often refer to "training for real life". In this episode we explain what that means, why it is critically important & how you can prepare for it.

Linchpin Conversations #232

10 Jan 2022

Contributed by Lukas

1. What about Castro? 2. Would I program the CFG Open if asked? 3. Gymnastics Skills Sessions 4. Favorite book of 2021

Linchpin Conversations #231

07 Jan 2022

Contributed by Lukas

Only 19% of people stick with their New Year's resolutions. Success leaves clues. We share some best practices to help you make meaningful & long last...

Linchpin Conversations #230

03 Jan 2022

Contributed by Lukas

1. What are a few of my favorite workouts I've created? 2. Trapped on a desert island, what would be the 3-4 workouts I'd do for the rest of my life? ...

Linchpin Conversations #229

31 Dec 2021

Contributed by Lukas

If you truly want to be prepared for any challenge life throws your way, then training with intelligently designed variance is critical. It can be eas...

Linchpin Conversations #228

24 Dec 2021

Contributed by Lukas

Layne is approaching 6 months old. I've had to modify, scale & rearrange more workouts in the last 6 months than the previous 16 years. Here are my le...

Linchpin Conversations #227

20 Dec 2021

Contributed by Lukas

1. Why are Sumo Deadlift High Pulls one of the L1 movements, but rarely programmed? 2. Nasty workouts that were never repeated. 3. Accessory Engine bu...

Linchpin Conversations #226

17 Dec 2021

Contributed by Lukas

Dr. Smith shares her unique, expert perspective about the current state of the world. She has seen first hand what happens to people who do not make t...

Linchpin Conversations #225

13 Dec 2021

Contributed by Lukas

1. What is the Linchpin "DT" challenge? 2. What are 1st, 2nd & 3rd Wave adaptations? 3. Can you be too strong? 4. Rower vs Air Bike. 5. Develop strict...

Linchpin Conversations #224

10 Dec 2021

Contributed by Lukas

We discuss how movements & loadings change across various Age groups in competition & whether or not that should influence your training if you're a M...

Linchpin Conversations #223

06 Dec 2021

Contributed by Lukas

1. What is intentional interference in workouts? 2. What are benefits of a "Heavy Day at a High Heart Rate"? 3. What are slow twitch & fast twitch mus...

Linchpin Conversations #222

03 Dec 2021

Contributed by Lukas

Matteo Pizzi is a CrossFit Level 3 Coach who has taken courses to improve his knowledge about programming & modifying workouts to meet the needs of Ad...

Linchpin Conversations #221

26 Nov 2021

Contributed by Lukas

Zack Lewis is a husband, father, school teacher & a CrossFitter. At his heaviest he weighed over 400 lbs. He has lost over 100 lbs & is till making pr...

Linchpin Conversations #220

22 Nov 2021

Contributed by Lukas

1. How to use workout data optimize your fitness. 2. What data should go in the "notes" section on btwb? 3. What makes programming intelligently desig...

Linchpin Conversations #219

19 Nov 2021

Contributed by Lukas

I'm very happy that some of my all-time favorite CrossFit workouts were created many years ago...& I explain why.

Linchpin Conversations #218

15 Nov 2021

Contributed by Lukas

1. Veteran's Day workouts/traditions. 2. Devices that measure recovery. 3. What goes into prepping for a Live broadcast like the Rogue Invitational? 4...

Linchpin Conversations #217

12 Nov 2021

Contributed by Lukas

We discuss what is included in the CF Linchpin private track from the detailed warm-ups, 5 different workout options, goal times, videos talking about...

Linchpin Conversations #216

08 Nov 2021

Contributed by Lukas

1. Does missing a workout throw off the entire training block? 2. What are the benefits of pairing push & pull movements? 3. What athlete did I want t...

Linchpin Conversations #215

05 Nov 2021

Contributed by Lukas

I discuss the competitors, the leaderboard, the venue, the Strongman competition, the prize money, the live broadcast & the hotel workouts I did.

Linchpin Conversations #214

29 Oct 2021

Contributed by Lukas

If you only hang out with other CrossFitters you may get a jaded perspective regarding your level of fitness. The truth is you are probably doing far ...

Linchpin Conversations #213

22 Oct 2021

Contributed by Lukas

1. What is the best way to get back into working out after COVID or any long time off? 2. What to do if you don't have enough time to work on flexibil...

Linchpin Conversations #212

22 Oct 2021

Contributed by Lukas

Distance coaching is becoming more common every day. Eric is a Linchpin member who lives in New York, but he coaches athletes from all around the worl...

Linchpin Conversations #211

18 Oct 2021

Contributed by Lukas

1. What is the history/evolution of CF Linchpin? 2. Is cooling down & stretching actually effective? 3. Applying the Sickness-Wellness-Fitness continu...

Linchpin Conversations #210

15 Oct 2021

Contributed by Lukas

Understanding & implementing these concepts is mission critical to your success in CrossFit regardless if you are brand new or have been working out f...

Linchpin Conversations #209. "Ask Me Anything" 10.07.2021

11 Oct 2021

Contributed by Lukas

An interview with Abbie Pritchard. Abbie is my sister-in-law & over the last 18 months she has lost nearly 100 pounds. She walks us through her weight...

Linchpin Conversations #208

08 Oct 2021

Contributed by Lukas

Do you have limited time each day to workout? We provide you the simple information you need to take control of your fitness even if you only have 30 ...

Linchpin Conversations #207

04 Oct 2021

Contributed by Lukas

1. Knee push-ups vs elevated push-ups 2. Some strength & conditioning coaches say training only 3 times a week is optimal, why does CrossFit train mor...

Linchpin Conversations #206

01 Oct 2021

Contributed by Lukas

Brian & Anne are members of CF Linchpin who train in their garage/driveway every day. After learning their 70-year old neighbor, Mr. John, recently fe...

Linchpin Conversations #205

27 Sep 2021

Contributed by Lukas

1. What is the process for coming up with the various workout options each day? 2. Did I ever get a question at a CrossFit seminar that I could not an...

Linchpin Conversations #204

24 Sep 2021

Contributed by Lukas

Hard skills vs soft skills required to be an effective coach are discussed with real life examples.

Linchpin Conversations #203

20 Sep 2021

Contributed by Lukas

1. What movement is effective, but not programmed for some reason? 2. Best way to incorporate hypertrophy work with Linchpin? 3. Are Dumbbell workouts...

Linchpin Conversations #202

17 Sep 2021

Contributed by Lukas

Jay King is a CrossFit Level 3 Coach as well as a school teacher. He started a CrossFit kids program at his school that had 400 children participating...

Linchpin Conversations #201

13 Sep 2021

Contributed by Lukas

1. Does the Linchpin programming & goal times get adjusted based on data from the community? 2. What to do when a gym owner is making bad programming ...

Linchpin Conversations #200

10 Sep 2021

Contributed by Lukas

A member of the Linchpin community asked for suggestions to help sustain his health & fitness over time. He said he struggled with consistency & getti...

Linchpin Conversations #199

06 Sep 2021

Contributed by Lukas

1. What was my favorite lecture to give at CrossFit Seminars? 2. Status of the On-ramp programs. 3. In-person meet-ups are happening. 4. Goal times & ...

Linchpin Conversations #198

03 Sep 2021

Contributed by Lukas

We also discuss how "Nobody Cares. Train Harder." and "Scaling is Cool." can both coexist in an athlete's life.

Linchpin Conversations #197

30 Aug 2021

Contributed by Lukas

1. Should you prioritize sleep or training? 2. Which is worse, Hell Week or a baby with colic? 3. If you could only do 1 workout for the rest of your ...

Linchpin Conversations #196

27 Aug 2021

Contributed by Lukas

He discusses what lead him to CrossFit, why he opened a gym, what their community is like, how they dealt with COVID and offer advice to new gym owner...

Linchpin Conversations #195

23 Aug 2021

Contributed by Lukas

1. The mysterious post-it notes on my wall are explained. 2. Does athlete participation influence Linchpin programming? 3. What are some of my quick &...

Linchpin Conversations #194

20 Aug 2021

Contributed by Lukas

I discuss the pros & cons of the many ways I have experimented with working cheat meals into my nutrition & life. Some things worked well & others wer...

Linchpin Conversations #193

16 Aug 2021

Contributed by Lukas

1. What are the BTWB Challenges all about? 2. How to build an engine, aka improve conditioning. 3. What did I think if the 2021 CF Games programming? ...

Linchpin Conversations #192

13 Aug 2021

Contributed by Lukas

Jordan Holland is one of the main organizers of the Cascade Classic. This event is in its 8th year and attracts as many as 600 competitors. It is a hi...

Linchpin Conversations #191

06 Aug 2021

Contributed by Lukas

A recap of my quick trip to the 2021 CrossFit Games & my participation in the CrossFit Health panel regarding chronic disease.

Linchpin Conversations #190

02 Aug 2021

Contributed by Lukas

1. If you go to a CrossFit gym how can you evaluate the quality of the programming? 2. Simone Biles, gymnastics & mental health. 3. On-ramp programs. ...

Linchpin Conversations #189

30 Jul 2021

Contributed by Lukas

Social media is a tool with the power to significantly impact our physical and mental health in either a profoundly positive or negative manner. The p...

Linchpin Conversations #188

26 Jul 2021

Contributed by Lukas

1. Why have some gyms gone away from classic CrossFit programming? 2. How am I enjoying being a "girl dad"? 3. If I competed at the CF Games what work...

Linchpin Conversations #187

23 Jul 2021

Contributed by Lukas

My new baby girl is 3 weeks old and I'm exhausted. This is forcing me to realize my daily sessions in the gym are about making smart decisions, moving...

Linchpin Conversations #186

19 Jul 2021

Contributed by Lukas

1. How big is the Linchpin community & what do the demographics look like? 2. Should you buy an Air Bike, Rower or Ski Erg? 3. If you frequently scale...

Linchpin Conversations #185

16 Jul 2021

Contributed by Lukas

Greg Stephens is a real estate agent, a PGA professional & a member of the Linchpin community. He shares his journey from previously weighing 260 poun...

Linchpin Conversations #184

12 Jul 2021

Contributed by Lukas

1. At what distance do I decide to use a dedicated running shoe? 2. Can a tall person win the CrossFit Games? 3. How can one program (i.e. CrossFit) g...

Linchpin Conversations #183

09 Jul 2021

Contributed by Lukas

We just had our 3rd child, so there is a little newborn baby in our life! Fitness, sleep and nutrition continue to remain priorities, but adjustments ...

Linchpin Conversations #182

28 Jun 2021

Contributed by Lukas

1. Funny and/or worst experiences coaching or training. 2. How to break through mental barriers with Oly lifts. 3. Are there movements to avoid or mod...

Linchpin Conversations #181

25 Jun 2021

Contributed by Lukas

Real life disrupts your workout schedule. I walk through the last 3 days of poor sleep, less than ideal nutrition, travel and how I heavily modified w...

Linchpin Conversations #180

23 Jun 2021

Contributed by Lukas

1. Can you improve on a movement without doing it every week? 2. What if you don't have enough time to properly rest during intervals?