Linchpin Conversations

Linchpin Conversations #179

22 Jun 2021

Contributed by Lukas

Addictive experiences can be "engineered". This is neither inherently good or bad. The critical factor is increasing your awareness about what makes c...

Linchpin Conversations #178

18 Jun 2021

Contributed by Lukas

1. Writing a book 2. Scaling for various age groups 3. Estimating your 1RM without attempting a 1RM 4. Benefits of gymnastics 5. Get a 100 lb. weighte...

Linchpin Conversations #177

16 Jun 2021

Contributed by Lukas

The difficulty of the task/workout needs to be appropriately paired to the skill level of the individual athlete. If the task is well beyond the athle...

Linchpin Conversations #176

14 Jun 2021

Contributed by Lukas

1. Box Jumps vs. Box Step-ups, pros & cons. 2. Adding a weight vest to training 3. Linchpin meet-ups 4. What to do if you cannot maintain pace during ...

Linchpin Conversations #175

11 Jun 2021

Contributed by Lukas

The purpose of general & specific warm-ups. A hybrid model is presented. Practice rounds are discussed. Examples are given for specific workouts.

Linchpin Conversations #174

10 Jun 2021

Contributed by Lukas

1. What is my biggest source of inspiration when programming? 2. Daily rituals, time & task management tips/tricks 3. How to maintain intensity near t...

Linchpin Conversations #173

07 Jun 2021

Contributed by Lukas

Can someone be fit & healthy without snatching? What movements do not get the respect they deserve?

Linchpin Conversations #172

04 Jun 2021

Contributed by Lukas

1. Could Adrian Bozman come on the AMA? 2. Can Rest Days be shifted around? 3. Regular Oreos or double-stuffed? 4. Three items to have when the Zombie...

Linchpin Conversations #171

02 Jun 2021

Contributed by Lukas

Marcus owns CrossFit KH in Germany. He is a member of the CF Seminar Staff and is also the CrossFit Country Manager overseeing more than 500 affiliate...

Linchpin Conversations #170

31 May 2021

Contributed by Lukas

1. In what area could CrossFit improve? 2. How do you know when to take an unscheduled Rest Day because your body needs it? 3. The benefits of a "Foun...

Linchpin Conversations #169

29 May 2021

Contributed by Lukas

CF Linchpin Test 5 For time: 20 Back Squats, 225/155 2 Mile Run 20 Back Squats, 225/155 The "Fitness Level" in the BTWB app is also discussed.

Linchpin Conversations #168

26 May 2021

Contributed by Lukas

1. How to develop Chest-to-bar pull-up strength. 2. Using D-balls & Sandbags on Heavy Days. 3. Is Elite Gymnastics a broken sport? 4. How "over-involv...

Linchpin Conversations #167

24 May 2021

Contributed by Lukas

Karl is a Level 4 CrossFit trainer who lives in Scotland. He has work at roughly 400 CrossFit seminars all around the globe. He is a wealth of knowled...

Linchpin Conversations #166

21 May 2021

Contributed by Lukas

1. Butterfly kip vs C-kip, which is safer/better? 2. A member asked how it is possible that his major lifts are improving even though we only go heavy...

Linchpin Conversations #165

19 May 2021

Contributed by Lukas

Tips & tricks to successfully perform CrossFit workouts in a traditional gym environment. 

Linchpin Conversations #164

17 May 2021

Contributed by Lukas

1. How to stay healthy & sane in a global pandemic 2. Every training session should have a goal. 3. Targeting individual weaknesses. & much more...

Linchpin Conversations #163

14 May 2021

Contributed by Lukas

Rod talks about community, coaching, helping people and why he chose to open a gym in the middle of the global COVID-19 pandemic.

Linchpin Conversations #162

12 May 2021

Contributed by Lukas

1. Do I ever make Super Fitness Robot times that are unobtainable just to see if people can do it? 2. Pros & Cons of pursuing high skill movements lik...

Linchpin Conversations #161

10 May 2021

Contributed by Lukas

How to modulate your intensity in order to have a long, happy, healthy & sustainable experience with CrossFit.

Linchpin Conversations #160

07 May 2021

Contributed by Lukas

1. Why I should or should not go head-to-head against Emily Sherwood in the classic CrossFit workout "Nasty Girls". 2. How much do poor decisions outs...

Linchpin Conversations #159

05 May 2021

Contributed by Lukas

A question about scaling is answered from an athlete who says they struggle with almost all aspects of any given workout. The "RX'd" loading, rep rang...

Linchpin Conversations #158

03 May 2021

Contributed by Lukas

Topics addressed were: 1. What do I take into account when including CrossFit benchmarks or Hero workouts into the Linchpin programming? 2. How does (...

Linchpin Conversations #157

30 Apr 2021

Contributed by Lukas

CF Insanity has been an affiliate for over 10 years. They are one of the many gyms which choose to follow the CF Linchpin private track for their prog...

Linchpin Conversations #156

28 Apr 2021

Contributed by Lukas

My wife, Emily is 26 weeks pregnant with our 3rd child. She is a former D1 collegiate gymnast & two-time individual competitor at the CrossFit Games &...

Linchpin Conversations #155

26 Apr 2021

Contributed by Lukas

If an invisible drone flew over us & recorded all of our choices & actions it would likely no longer be a mystery as to why we failed to achieve a cer...

Linchpin Conversations #154

23 Apr 2021

Contributed by Lukas

1. Training Senior Citizens 2. Top recommended specialty gear for garage gym 3. Discussion about EMOMs

Linchpin Conversations #153

21 Apr 2021

Contributed by Lukas

Setting a goal of being able to do CrossFit benchmark workouts as RX'd is a lofty goal & a serious challenge for many people. This can be achieved thr...

Linchpin Conversations #152

19 Apr 2021

Contributed by Lukas

Topics covered... 1. Have I ever had to confront a gym owner or trainer for doing something dangerous? 2. Do the Super Fitness Robot times affect the ...

Linchpin Conversations #151

16 Apr 2021

Contributed by Lukas

This is the headline from a CNN article published on March 2, 2021. We discuss the facts presented in this article and how CrossFit coaches and athlet...

Linchpin Conversations #150

14 Apr 2021

Contributed by Lukas

1. How & when I will give my thoughts regarding the 2021 CFG Open workouts. 2. Lessons learned from my time in the SEALs. 3. The Master's Age group (5...

Linchpin Conversations #149

12 Apr 2021

Contributed by Lukas

I've got 2 kids, a pregnant wife, 2 dogs & a busy job. Life is hectic. This means workouts are interrupted all the time. When life forces you to modif...

Linchpin Conversations #148

09 Apr 2021

Contributed by Lukas

1. Is it bad to always row or bike instead of run? 2. How often do new workouts get created? 3. How do I determine if a workout will be repeated? 4. W...

Linchpin Conversations #147

07 Apr 2021

Contributed by Lukas

We talk through 50th percentile & 75th percentile scores/loads for Fran, 1RM Deadlift, Helen, 1RM Back Squat, Cindy, 1RM clean & Jerk, 5k Run, DT and ...

Linchpin Conversations #146

05 Apr 2021

Contributed by Lukas

Accumulating Good Days in the Gym leads to great things. We explain the steps to accomplish this.

Linchpin Conversations #145.

02 Apr 2021

Contributed by Lukas

Topics addressed were... 1. Why are walking lunges preferred over stationary lunges? 2. Book recommendations 3. Dissecting the 02.09.2021 Interval wor...

Linchpin Conversations #144

31 Mar 2021

Contributed by Lukas

Programmers need to give themselves creative leeway & space for experimentation & innovation. We discuss these topics in the real world context of the...

Linchpin Conversations #143

29 Mar 2021

Contributed by Lukas

Topics covered were: 1. What do I think of Mat Fraser's retirement? 2. Steps to build a better engine. (metabolic conditioning) 3. Questions from an u...

Linchpin Conversations #142

26 Mar 2021

Contributed by Lukas

Imperfect workouts are important. Real life can disrupt our workout schedule more often than we would like. When this happens it is important to shift...

Linchpin Conversations #141

24 Mar 2021

Contributed by Lukas

My wife, Emily Sherwood is 18 weeks pregnant. This is her 3rd pregnancy. She is a former D1 collegiate gymnast & two-time individual competitor at the...

Linchpin Conversations #140

22 Mar 2021

Contributed by Lukas

How long should you Rest during Interval training? We discuss the article "Rest & Recovery in Interval-Based Exercise", which was written by Tony Leyl...

Linchpin Conversations #139

19 Mar 2021

Contributed by Lukas

Topics addressed were... 1. What factors affect the "intended stimulus" of a workout? 2. What does "training for longevity" really mean? 3. Should som...

Linchpin Conversations #138

17 Mar 2021

Contributed by Lukas

Do NOT try this at home! Stories about workouts gone bad. I share some blunders I've made over the years.

Linchpin Conversations #137

15 Mar 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Is it okay to drop a deadlift from the top? 2. Touch-n-Go Deadlifts vs Dead-Stop Deadli...

Linchpin Conversations #136

12 Mar 2021

Contributed by Lukas

Julie had a hip replacement. Should she squat? Her orthopedic surgeon says no. Her physical therapist says yes. She is stuck in the middle & not sure ...

Linchpin Conversations #135

10 Mar 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. The worst time I tore my hands in a workout 2. When is the best time to do Accessory Wo...

Linchpin Conversations #134

08 Mar 2021

Contributed by Lukas

Joe Westerlin discusses the what, how & why of these various protocols. Joe is a Level 4 CrossFit Trainer and a Seminar staff Flowmaster. He also owne...

Linchpin Conversations #133."Ask Me Anything" 12.31.2020

05 Mar 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Quick reflections on the year 2020 2. Tips for working out when motivation is low 3. Pr...

Linchpin Conversations #132

03 Mar 2021

Contributed by Lukas

My real life story with body Image Issues. I know many people deal with similar issues. I hope sharing my story can help someone.

Linchpin Conversations #131

01 Mar 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Should scaling be based to meet the "Super Fitness Robot" time, the "More Likely" time ...

Linchpin Conversations #130

26 Feb 2021

Contributed by Lukas

How to build a home gym for $500. This gear list provides everything you need to develop incredible fitness. It requires very little space and is extr...

Linchpin Conversations #129

25 Feb 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. If someone has a barbell, is there value in doing the Dumbbell workouts? If so, what? 2...

Linchpin Conversations #128

22 Feb 2021

Contributed by Lukas

A member of the Linchpin community emailed us and said their life is very hectic at the moment and free time is rare. They can only do 3 of the 5 work...

Linchpin Conversations #127

19 Feb 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Should Crossfit include more lateral movements? 2. How can you train alone & improve yo...

Linchpin Conversations #126

17 Feb 2021

Contributed by Lukas

Managing Intensity intelligently. How to manage intensity during workouts to improve athletically & avoid burning out.

Linchpin Conversations #125 "Ask Me Anything" 12.07.2020

15 Feb 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Who are the people I discuss programming with? 2. Pull / Push template vs. Body Part Sp...

Linchpin Conversations #124

12 Feb 2021

Contributed by Lukas

Keys to working out consistently. How to be a Fitness Hero who does not miss workouts in 3 simple steps. (Be. Do. Have.) Motivation versus dedication ...

Linchpin Conversations #123

10 Feb 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Favorite Thanksgiving food item 2. Alternative options to running, farmer's carries, et...

Linchpin Conversations #122

08 Feb 2021

Contributed by Lukas

Do we do "Open Prep" & will the 2021 CF Games Open workouts be programmed as a Linchpin workout of the day?

Linchpin Conversations #121

05 Feb 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. If you miss a workout should you make it up or take the extra rest? 2. How to prioritiz...

Linchpin Conversations #120

03 Feb 2021

Contributed by Lukas

We answer a question that popped up when Linchpin Test 7 was programmed. Should the workout be scaled to meet the goal times or is it acceptable to di...

Linchpin Conversations #119

02 Feb 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. CrossFit does most things right. What could it do better? 2. Will strategy for the 2021...

Linchpin conversations #118

29 Jan 2021

Contributed by Lukas

I relate some real life experiences I have dealt with regarding intelligently working around an injury.

Linchpin Conversations #117

27 Jan 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. How to overcome fear of box jumps, being inverted, coming back from injury, etc. 2. How...

Linchpin Conversations #116

25 Jan 2021

Contributed by Lukas

A candid discussion about some of the most common mistakes people make in CrossFit and why you want to avoid them. 

Linchpin Conversations #115 "Ask Me Anything" 10.29.2020

22 Jan 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Was the 2020 Reebok CrossFit Games a true test of fitness? 2. Can Mat Fraser & Tia Toom...

Linchpin Conversations #114

18 Jan 2021

Contributed by Lukas

Richie Lancaster owns CrossFit Weaverville XC. He talks about his community, improving your knowledge and why they choose to follow Linchpin programmi...

Linchpin Conversations #113

15 Jan 2021

Contributed by Lukas

Common questions regarding Heavy Days are answered, such as: 1. How to warm-up 2. How to pick the right loading 3. Rest periods 4. Missed lifts 5. Goi...

Linchpin Conversations #112

11 Jan 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. How to get better at Overhead Squats 2. Am I fitter now compared to when I competed at ...

Linchpin Conversations #111

08 Jan 2021

Contributed by Lukas

This was a real question from a new athlete unfamiliar with CrossFit. It is a common question and one that is critical to understand if you are to hav...

Linchpin Conversations #110

04 Jan 2021

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. What are the benefits of a half-marathon row? Should you do it? 2. Should scaling/modif...

Linchpin Conversations #109

01 Jan 2021

Contributed by Lukas

An interview with Eric, the owner of CrossFit Undone. We discuss how Covid-19 has affected his gym and what they did while being shut down. Eric has h...

Linchpin Conversations #108

28 Dec 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. How will I effective manage Linchpin as it continues to grow? 2. How to approach Heavy ...

Linchpin Conversations #107

26 Dec 2020

Contributed by Lukas

How many double-unders should you be able to do before you do them in a workout? What are some tips and tricks to improve them? How could you modify a...

Linchpin Conversations #106

21 Dec 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Thoughts on training kids with CrossFit 2. What made me want to start CrossFit Linchpin...

Linchpin Conversations #105

18 Dec 2020

Contributed by Lukas

The right warm-up for YOU. What is the purpose of a warm-up? How can you incorporate skill practice into a warm-up? There are benefits to intelligentl...

Linchpin Conversations #104

14 Dec 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. What do I think of the 2020 CrossFit Games events? 2. Will I commentate at the 2020 CF ...

Linchpin Conversations #103

11 Dec 2020

Contributed by Lukas

A discussion about the Hero workout "The Seven". Real talk about feeling pressure from social media to perform a certain way or make decisions about y...

Linchpin Conversations #102

07 Dec 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. What workout gear would I take on vacation? Or do I just relax? 2. How much time does i...

Linchpin Conversations #101

04 Dec 2020

Contributed by Lukas

An interview with the lead instructor of "The Gymnastics Course", Chuck Bennington. Gymnastics might be the biggest area of improvement needed for mos...

Linchpin Conversations #100

30 Nov 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. As we age, a decline in overall fitness occurred, but must we also lose flexibility? 2....

Linchpin Conversations #99

27 Nov 2020

Contributed by Lukas

Should "RX'd" workouts be written on the whiteboard if most members cannot do them? Or, should the prescribed workout of the day be modified to align ...

Linchpin Conversations #98.

23 Nov 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. What are some of my favorites moments from being a CF Games analyst? 2. What are some w...

Linchpin conversations #97

20 Nov 2020

Contributed by Lukas

Chris is a knowledgeable coach with a focus in running and aerobic capacity. He has worked with athletes such as Mat Fraser, Tia Toomey, Rich Froning ...

Linchpin Conversations #96.

16 Nov 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. How do we choose the rep schemes for Heavy Days 2. What makes a "bad" workout? 3. Thoug...

Linchpin Conversations #95

13 Nov 2020

Contributed by Lukas

The key to Double-unders, Muscle-ups & Snatching. A discussion of "Training" versus "Practice". This is a key element of classic CrossFit methodology ...

Linchpin Conversations #94

09 Nov 2020

Contributed by Lukas

"AMA" Questions/topics from the Linchpin community answered were: 1. Games athletes and the Monday Monster Mash 2. Reviewing data to influence program...

Linchpin Conversations #93

06 Nov 2020

Contributed by Lukas

Divorced, depressed, 30 pounds overweight & asking for help. We answer a question from someone going through a very rough time in their life. They are...

Linchpin Conversations #92. Ask Me Anything 08.06.2020

01 Nov 2020

Contributed by Lukas

This is from the "Ask Me Anything" we host every Thursday in the CF Linchpin private track Facebook group. Members submit questions and other members ...

Linchpin Conversations #91

30 Oct 2020

Contributed by Lukas

You are always authorized to modify/scale a workout to meet your needs. Educating yourself is key to success in this critical area. If you begin to un...

Linchpin Conversations #90. "Ask Me Anything" 07.30.2020

27 Oct 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Recommendations for flexibility 2. Biggest mistakes I see people make in CrossFit 3. Wa...

Linchpin Conversations #89

19 Oct 2020

Contributed by Lukas

EC Synkowski is the owner of OptimizeMe Nutrition. She discussed why she created her 10 principles, why no specific foods are listed and the importanc...

Linchpin Conversations #88

16 Oct 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. What are some of the best CrossFit Journal articles to improve knowledge? 2. What piece...

Linchpin Conversations #87

12 Oct 2020

Contributed by Lukas

Should workouts use percentages of your 1RM or assign the loading?

Linchpin Conversations #86. Ask Me Anything 07.16.2020

09 Oct 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. What is the "normal person" version of doing a sub 5-minute mile, a 500 lb. back squat ...

Linchpin Conversations #85

05 Oct 2020

Contributed by Lukas

Words are powerful, choose them wisely. The words you use to describe and assess your workout performance are profoundly impactful and powerful. Conte...

Linchpin Conversations #84 - Ask Me Anything. 07.10.2020

02 Oct 2020

Contributed by Lukas

Ask Me Anything: 1. Tips and tricks to having a relaxed attitude when faced with problems. 2. What would a Linchpin competition look like? 3. Is it tr...

Linchpin conversations #83

28 Sep 2020

Contributed by Lukas

Can you be too strong? This is a classic question found in the CrossFit journal and Level 1 Seminars. Defining your terms and goals is critical to ans...

Linchpin Conversations #82

25 Sep 2020

Contributed by Lukas

This is from the "Ask Me Anything" we host every Thursday. Questions/topics from the Linchpin community answered were: 1. Tips for properly and safely...

Linchpin conversations #81

21 Sep 2020

Contributed by Lukas

Deload Weeks - necessary or not? What is a deload week? Does everyone need to incorporate them? Intensity is critical, yet not sustainable. How is thi...

Linchpin Conversations #80

18 Sep 2020

Contributed by Lukas

Questions/topics from the Linchpin community answered were: 1. Why did I choose to keep Linchpin Athletics an official CrossFit affiliate? 2. What are...