Linchpin Conversations
Episodes
Linchpin Conversations #79
14 Sep 2020
Contributed by Lukas
How & why to turn a workout into a "skills day". We use the workout "Amanda" as an example. The workout involves ring muscle-ups and full snatches.
Linchpin Conversations #78
11 Sep 2020
Contributed by Lukas
Questions/topics from the Linchpin community answered were: 1. Why are 1-arm dumbbell rows programmed so frequently for the Limited Equipment Option o...
Linchpin Conversations #77
07 Sep 2020
Contributed by Lukas
I could be leaner, but I'm not. An honest discussion of how I eat to balance fitness AND happiness. We talk about a simple way to identify real food v...
Linchpin Conversations #76
04 Sep 2020
Contributed by Lukas
This is from the "Ask Me Anything" we host every Thursday in the Linchpin Athletics private track Facebook group. Questions/topics from the Linchpin c...
Linchpin conversations #75
31 Aug 2020
Contributed by Lukas
How intensely should you workout? How does CrossFit define and measure intensity? Should you workout as hard as possible every day and end up in a poo...
Linchpin Conversations #74
28 Aug 2020
Contributed by Lukas
This is from the May 28, 2020 "Ask Me Anything" we host every Thursday in the Linchpin Athletics private track Facebook group. Members submit question...
Linchpin Conversations #73
24 Aug 2020
Contributed by Lukas
A true story from a member is shared to help reinforce the importance of having a strong and supportive community. Also, the evolution of the Linchpin...
Linchpin Conversations #72
21 Aug 2020
Contributed by Lukas
This is from the "Ask Me Anything" we host every Thursday in the Linchpin Athletics private track Facebook group. Members submit questions and other m...
Linchpin Conversations #71
17 Aug 2020
Contributed by Lukas
No barbell? No problem. With minimal gear, maximum fitness is possible. Our "Limited Equipment Option" provides a daily workout using dumbbells. This ...
Linchpin Conversations #70
14 Aug 2020
Contributed by Lukas
The Sickness-Wellness-Fitness Continuum & COVID-19. We dive into a 2002 CrossFit Journal article entitled, "What is Fitness?". Four standards for eval...
Linchpin Conversations #69
10 Aug 2020
Contributed by Lukas
Working long hours & only doing 3 workouts a week. We answer a question from the Linchpin community. One of our members works an irregular schedule on...
Linchpin Conversations #68
07 Aug 2020
Contributed by Lukas
Workouts are not programmed for you to set a Personal Best. We provide a real life, true story of an athlete that did the workout "Randy" on 04.25.202...
Linchpin Conversations #67
31 Jul 2020
Contributed by Lukas
A question from the community is answered regarding if it is possible to be fit and healthy without squatting or hinging at the hip. The individual wh...
Linchpin Conversations #66
24 Jul 2020
Contributed by Lukas
In this episode we discuss how I made poor decisions during my early years of CrossFit regarding poor form and prioritizing getting a fast time. I use...
Linchpin Conversations #65
17 Jul 2020
Contributed by Lukas
To swear, or not to swear?...when public speaking. Does it matter is you use vulgarities? Does it affect your presentation and/or message? Does the au...
Linchpin Conversations #64
10 Jul 2020
Contributed by Lukas
"The Fitness Stock Market". How to view your daily workouts as a long-term "investment" in your health and fitness. While stock market may go up or do...
Linchpin Conversations #63
03 Jul 2020
Contributed by Lukas
Mike Megrian is one of the owners & head coaches at CrossFit Woburn. He decided to use the Linchpin private track as programming at his gym. We discus...
Linchpin Conversations #62
26 Jun 2020
Contributed by Lukas
Does doing a workout "unbroken" matter? Does a workout ever need to be unbroken? Why or why not? Is this important or not? Real world examples are giv...
Linchpin Conversations #61
19 Jun 2020
Contributed by Lukas
How to do pull-ups with no pull-up bar & much more. We also discuss how to do the 03.18.2020 Linchpin workout of front squats, bar-facing burpees and ...
Linchpin Conversations #60
12 Jun 2020
Contributed by Lukas
With many gyms closing because of COVID-19 we discuss how to workout whether you have a garage gym, limited equipment or literally no equipment. We al...
Linchpin Conversations #59
05 Jun 2020
Contributed by Lukas
Do functional movements at LOW intensity have value? We answer a question from Ed, a member of the Linchpin community. He is 59 and has hurt his back,...
Linchpin Conversations #58
29 May 2020
Contributed by Lukas
Is it okay to quit during a workout? The word "quit" has a negative connotation in our society, however, not all quitting is the same. We discuss "qui...
Linchpin Conversations #57
22 May 2020
Contributed by Lukas
If you can jump 2 inches off of the ground and move you hands...then why can't you do double-unders? We answer this through discussion of the 10 Gener...
Linchpin Conversations #56
15 May 2020
Contributed by Lukas
Questions from a gym owner are answered: A gym owner's members want to learn the technique for kipping pull-ups, chest-to-bar pull-ups, snatching, cle...
Linchpin conversations 55
08 May 2020
Contributed by Lukas
How to be amazing at your job. We discuss basic recommendations to be professional and competent, regardless of your chosen profession. The topics are...
Linchpin Conversations #54
01 May 2020
Contributed by Lukas
Special Operations Selection & Ranger School...your olympic lifts will not save you. I answer a question from someone preparing for Special Forces sel...
Linchpin Conversations #53
24 Apr 2020
Contributed by Lukas
SEAL training, Masters athletes & scaling. A shout out to the "Committed Club!", these are people who log at least 3 workouts a week. Scaling / modify...
Linchpin Conversations #52
17 Apr 2020
Contributed by Lukas
"Relative Intensity"...discussed & explained. What is the definition of intensity & how is it measured? What is the difference between mathematical in...
Linchpin Conversations #51
10 Apr 2020
Contributed by Lukas
The Monday Monster Mash. What is it? Where did it come from? How to use it?
Linchpin Conversations #50
03 Apr 2020
Contributed by Lukas
How to assess the "believability" of someone or something. Sometimes it is difficult to know who to listen to because of all the wanna-be, self-report...
Linchpin Conversations #49
30 Mar 2020
Contributed by Lukas
Real life, real talk. 3 days of poor sleep & how if affected my workouts. Deadlifts were far less than I wanted, running was slower than usual and I s...
Linchpin Conversations #48
27 Mar 2020
Contributed by Lukas
Tips to improve your public speaking. We all engage in public speaking every day, whether we earn our living from it or not. In this episode I share s...
Linchpin Conversations #47
25 Mar 2020
Contributed by Lukas
The 3 types of questions. After lecturing at about 200 CrossFit seminars around the world and interacting with roughly 10,000 people in the audience, ...
Linchpin Conversations #46
20 Mar 2020
Contributed by Lukas
With the arrival of 2020 we discuss goal setting. I lay out 4 areas to focus on: Physical goals, Intellectual goals, Spiritual goals and Social goals....
Linchpin Conversations #45
13 Mar 2020
Contributed by Lukas
The decisions you make in sports, the military or the gym to "not complain & just suck it up" may catch up with you later in life. Every time you walk...
Linchpin Conversations #44
06 Mar 2020
Contributed by Lukas
We answer a question from the community. Mike G. is a member of the Linchpin private track and asked if there was value in attending a CrossFit Level ...
Linchpin Conversations #43
29 Feb 2020
Contributed by Lukas
A discussion on how to program workouts. We talk about movements, rep ranges, loadings, time domains and much more. Questions from the community are a...
Linchpin Conversations #42
21 Feb 2020
Contributed by Lukas
Extra lifting is not what most people need to improve their fitness. We discuss the "Theoretical Hierarchy of the Development of an Athlete" from the ...
Linchpin Conversations #41
14 Feb 2020
Contributed by Lukas
Just because you can do something does not mean you should. The definition of Fitness compared to the definition of Health.
Linchpin Conversations #40
07 Feb 2020
Contributed by Lukas
Why it is okay not to time every workout you do. Tips for maintaining a solid pace in workouts. When and how to experiment with pacing.
Linchpin Conversations #39
03 Feb 2020
Contributed by Lukas
I completely discuss all the benefits of the Linchpin private track for individuals and gym owners. A look into the nutrition track also takes place. ...
Linchpin Conversations #38
28 Jan 2020
Contributed by Lukas
Part 2 of a 12 part series dissecting the CF Linchpin 12 Tests. In this episode we dive into Linchpin Test 2. The Linchpin 12 Tests, aka, the Dirty Do...
Linchpin Conversations #37
22 Jan 2020
Contributed by Lukas
I revisit an article I wrote in 2015 entitled "A Reflection on 10 years of CrossFit". The article lists 10 lessons learned. I review the article to se...
Linchpin Conversations #36
17 Jan 2020
Contributed by Lukas
Questions from the community are answered: 1. What is the best way to get back into working out after traveling, specifically international travel? 2....
Linchpin Conversations #35
13 Jan 2020
Contributed by Lukas
We answer questions submitted from the internet: "How do you recognize the difference between your training helping you vs hurting you?" and "If a lac...
Linchpin Conversations #34
06 Jan 2020
Contributed by Lukas
Part 1 of a 12 part series dissecting the CF Linchpin 12 Tests. In this episode we dive into Test 1. The Linchpin 12 Tests, aka, the Dirty Dozen are 1...
Linchpin Conversations #33
02 Jan 2020
Contributed by Lukas
We discuss the 10 General Physical Skills from the foundational CrossFit Journal Article entitled "What is Fitness?", from October 2002. This topic wa...
Linchpin Conversations #32
30 Dec 2019
Contributed by Lukas
Some people consider "Scaling" a bad word. Is it? Should another term replace the word "Scaling"? Should loadings be assigned to workouts, or should w...
Linchpin Conversations #31
26 Dec 2019
Contributed by Lukas
Should photos & videos of "less than ideal form" be reposted on social media? Why or why not?
Linchpin Conversations #30
22 Dec 2019
Contributed by Lukas
Topics Discussed: The importance of technique. Classic definitions of Strength. CrossFit's definition of Strength. Examples given to promote thought a...
Linchpin Conversations #29
18 Dec 2019
Contributed by Lukas
We break down the math about how many CrossFit athletes walk around at 90% of max ability at all times and that is AMAZING! We use the classic benchma...
Linchpin conversations #28
17 Dec 2019
Contributed by Lukas
We walk through various ways to scale the 11.01.2019 CF Linchpin workout. The movements were the bike, dumbbell push press, ring dips and chest-to-bar...
Linchpin Conversations #27
14 Dec 2019
Contributed by Lukas
How to avoid getting burned out in CrossFit. How to keep having fun while doing CrossFit year after year. Secrets to successfully doing CrossFit for 1...
Linchpin conversations #26
13 Dec 2019
Contributed by Lukas
"Murph" is not just a Memorial Day workout. Various ways to scale/modify Murph so you are not destroyed for the next few days. Ideas on various ways t...
Linchpin Conversations #25
12 Dec 2019
Contributed by Lukas
An interview with Travis Denman, the owner of CrossFit Guild in Fayetteville, NC. and his head coach, Emily. We speak about his gym, his clients and t...
Linchpin Conversations #24
09 Dec 2019
Contributed by Lukas
A member asked me if following the daily Linchpin programming would prepare him for the FBI Special Agent selection test. I also address physical prep...
Linchpin Conversations #23
06 Dec 2019
Contributed by Lukas
Why the CF Games Open workouts for the 2020 season were not worked into the programming on CF Linchpin. If you are doing CrossFit why you do not need ...
Linchpin Conversations #22
04 Dec 2019
Contributed by Lukas
I interview David Tate. He owns Risen Strength CrossFit in Gainesville, FL. He is part of a growing number of gyms that use the CF Linchpin private tr...
Linchpin Conversations #21
02 Dec 2019
Contributed by Lukas
How to scale a "Heavy Day", specifically today's 7x2 Overhead Squats. What to do if your overhead squat is significantly lower than your front squat o...
Linchpin Conversations #20
29 Nov 2019
Contributed by Lukas
After years and eventually decades of training, PR's occur with less frequency. What is the proper mindset and perspective regarding PR's? We relate r...
Linchpin Conversations #19
26 Nov 2019
Contributed by Lukas
I answer this question from a member of the Linchpin private track, "If the scaled version of the daily workout is a bit too easy, is it okay to do th...
Linchpin Conversations #18
25 Nov 2019
Contributed by Lukas
I answer a question from a someone who asked if they were a "bad CrossFitter" for not pursuing certain movements like snatches, ring muscle-ups and ha...
Linchpin conversations #17
23 Nov 2019
Contributed by Lukas
Tips for working out alone, finding motivation and the importance of community.
Linchpin Conversations #16
22 Nov 2019
Contributed by Lukas
An interview with EC Synkowski, the owner of OptimizeMe Nutrition. She creates the content for the Nutrition option on the CF Linchpin private track W...
Linchpin Conversations #15
20 Nov 2019
Contributed by Lukas
I interview Ross Davey, the owner of CrossFit Caber in Scotland. Ross shares stories and insight about his gym, his members and running classes. Cross...
Linchpin Conversations #14
19 Nov 2019
Contributed by Lukas
Working out "For Time" also means "For Quality"
Linchpin Conversations #13
18 Nov 2019
Contributed by Lukas
Oil City CrossFit uses the CF Linchpin private track for their programming needs. The owner, Westy Guill, tells me about why he chose Linchpin and how...
Linchpin Conversations #12
17 Nov 2019
Contributed by Lukas
-How to scale the workout, "Elizabeth". -General concepts regarding scaling workouts.
Linchpin Conversations #11
16 Nov 2019
Contributed by Lukas
I interview Nate Kilgore, owner of CrossFit Ionracas. His gym is located in Gate City, VA. -Nate chooses to use the CF Linchpin private track to handl...
Linchpin Conversations #10
15 Nov 2019
Contributed by Lukas
-How to scale the workout, "Fran". -General concepts regarding scaling workouts.
Linchpin Conversations #9
14 Nov 2019
Contributed by Lukas
Topics Discussed: -Mental Toughness and "getting comfortable being uncomfortable", will this improve your fitness? If so, how is mental toughness deve...
Linchpin Conversations #8
13 Nov 2019
Contributed by Lukas
Topics discussed: -Not every workout needs to be perfect. Life is messy and disrupts our schedule frequently. In these times it is important to realiz...
Linchpin Conversations #7
12 Nov 2019
Contributed by Lukas
Talking about the 800G Challenge with EC Synkowski from OptimizeMe Nutrition. She runs the nutrition portion of the CF Linchpin private track.
Linchpin Conversations #6
11 Nov 2019
Contributed by Lukas
Emily gets tweaked while visiting a gym with high volume
Linchpin Conversations #5
10 Nov 2019
Contributed by Lukas
Topics discussed: 1. Favorite type of ice cream. 2. Accessory work. Why? How? Is it necessary? 3. Training with a weight vest. Pros and cons. 4. Who n...
Linchpin Conversations #4
08 Nov 2019
Contributed by Lukas
Community Questions answered & Topics discussed: 1. Benefits of static holds, like the L-sit. 2. Appropriate intensity with senior citizen athletes 3....
Linchpin Conversations #3
07 Nov 2019
Contributed by Lukas
We provide Linchpin's definition of a good day in the gym vs a bad day in the gym. Also, we discuss the power of the burpee and sprinting when no equi...
Linchpin Conversations #2
07 Nov 2019
Contributed by Lukas
Discussion of the 2019 CrossFit Games and more.
Linchpin Conversations #1
05 Nov 2019
Contributed by Lukas
Working out while on vacation. Defining "good days" in the gym. Small chat about the 2019 CrossFit Games. Recored on 07.27.2019