Linchpin Conversations

Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.

Working out is Not Fun anymore. 04/28/2025

Working out is Not Fun anymore. Tapering for a Competition Next level gymnastics. More burpees! Efficient warm-ups. The 5-on, 2-off schedule. Deload weeks. Using a Non-Concept2 Rower. Rearranging Rest Days. What to do when working out is not fun anymore. Scaling workouts. Is Linchpin ok for a beginner? Strict gymnastics. /episode/index/show/linchpinconversations/id/36341255

Working on Oil Rigs & Ruptured Achilles Tendons. 04/25/2025

Working on Oil Rigs & Ruptured Achilles Tendons. Jim is a family man with 3 kids. They live in Norfolk, Englad. He spent most of his life working on offshore oil rigs as an electrician. He has ruptured his achilles tendon multiple times over his life while playing sports & still deals with it to this day. He is also a self proclaimed "program hopper" that has decided to call Linchpin his home. This is his story. /episode/index/show/linchpinconversations/id/36309790

Why would you modify a workout? 04/21/2025

Why would you modify a workout? Improving cardiovascular fitness. Thoughts on leadership. Accessory work. The current state of CrossFit. Banded pull-ups. Improving pull-up capacity. Why should you modify a workout? /episode/index/show/linchpinconversations/id/36251440

69-years old & doing Squat Cleans! 04/18/2025

69-years old & doing Squat Cleans! Kay is an amazing woman who has been active her whole life. She started training in CrossFit when she was 58 years old. She got her first box jump at 59 years old. She was searching for a supportive online community to call home & chose Linchpin. This is her story. /episode/index/show/linchpinconversations/id/36221350

Pull-ups on a tree that's 2 miles away. 04/11/2025

Pull-ups on a tree that's 2 miles away. Ben B. studied International Relations in college. He wanted to get some real world experience in this topic, so joined the Peace Corps as a volunteer. He spent all of his time in a small town in Ethiopia helping out the local community. When he was there he was doing Linchpin workouts & he would have to run 2 miles in order to do pull-ups from a tree. This is his story. /episode/index/show/linchpinconversations/id/36098760

Is "Kipping" necessary for fitness? 04/11/2025

Is "Kipping" necessary for fitness? How are the goal times determined? Would I change about the Open? When is Linchpin Test 13? Help! I can't squat! Do you need to know your 1RM? Scaling & modifications. What if you never kip? What type of bike do I recommend? Is an Air Bike necessary? /episode/index/show/linchpinconversations/id/36098490

Iraq, Explosions & Traumatic Brain Injury. 04/04/2025

Iraq, Explosions & Traumatic Brain Injury. Mark is a husband, a father & a Linchpin member. During his time in the U.S. Army he deployed to Iraq. The vehicle he was in got ambushed & blown up. This resulted in several injuries, including a traumatic brain injury. This caused him to be medically retired from the military & he started a new life. Mark shares his story in this episode. /episode/index/show/linchpinconversations/id/36006410

CrossFit vs Powerlifting. 03/31/2025

CrossFit vs Powerlifting. Does "Crash & Burn" have value? Bodybuilding movements. Resetting PR's. Pacing on the bike & rower. Does the order of workouts matter? Significance of the 21-15-9 in CrossFit. My biggest challenge with Linchpin. Is CrossFit better than Powerlifting? What's the point of Wall Walks? Keys to maintaining motivation. /episode/index/show/linchpinconversations/id/35936525

Being a Cop & a Father of 3 kids. 03/28/2025

Being a Cop & a Father of 3 kids. David is a husband, a father of 3 kids, a law enforcement officer & a Linchpin member. He first dabbled in CrossFit back in 2010. Since then he has been a member of several different gyms. Now he works out at home & tries to do between 3 to 5 workouts a week. This is his story. /episode/index/show/linchpinconversations/id/35909495

CrossFit is For Sale...my thoughts. 03/24/2025

CrossFit is For Sale...my thoughts. CrossFit is For Sale. What happens when you don't PR? Training for a specific sport or event. How much do I actually sleep? How to get your chest ready for the beach. Ideal height for box step-ups. How high should your pull-up bar be? How to sub Jump Rope for Running. History of the Linchpin Tests. /episode/index/show/linchpinconversations/id/35843970

Raising 4 kids & working out at 4am. 03/21/2025

Raising 4 kids & working out at 4am. Blake is a husband & a father to 4 kids. For as long as he can remember he has struggled with his weight. At 5'9" tall he has been as heavy as 270 lbs & as light as 185 lbs. He has tried all different nutritional strategies as well as plenty of different workout programs. He has found a place to call home in the Linchpin community. This is his story. /episode/index/show/linchpinconversations/id/35809305

Suitcase Carry vs Farmer's Carry. 03/17/2025

Suitcase Carry vs Farmer's Carry. What to do on "Rest Days"? Purpose of the "Suitcase Carry"? Ring MU's vs Bar MU's. When to do Accessory work? Split Snatch vs Squat Snatch. Choosing 3 workouts a week. Kickstand squats. How to improve pull-ups. Fitness goals as you get older. /episode/index/show/linchpinconversations/id/35726010

Alcohol Addiction & a Love/Hate relationship with CrossFit. 03/14/2025

Alcohol Addiction & a Love/Hate relationship with CrossFit. Spencer is a husband, a father to 5 children, a military veteran & has dealt with addiction to alcohol. He first learned about CF over 15 years ago. Since then he had a fitness journey that includes ups & downs, just like many of us have experienced. He was able to overcome an addiction to alcohol & he shares his story in this interview. /episode/index/show/linchpinconversations/id/35699020

CrossFit vs HYROX 03/10/2025

CrossFit vs HYROX Pull-ups "any style". The longest run I've ever done. Working out vs being active. If I had 3 CrossFit wishes. CrossFit vs HYROX. Ring Rows vs Jumping Pull-ups Training 5 days in a row. Working out on vacation? /episode/index/show/linchpinconversations/id/35608585

L-sit pull-ups at 76-years old! 03/07/2025

L-sit pull-ups at 76-years old! Ben G. is a husband, a father of two, & a Linchpin member. He & his family live near the mountains in France. Ben is incredibly fit, humble & kind. He smashes workouts & brings out the best in other people. His parents & grandparents were very strong. His grandfather could do L-sit pull-ups at 76-years old! Ben & his wife are raising their two children to follow in his footsteps. This is his story. /episode/index/show/linchpinconversations/id/35577175

When to go Rx'd+ 03/03/2025

When to go Rx'd+ When to go Rx+ Best way to recover from life stress. How to link muscle-ups together. Uneven lifting surfaces. Cool down & recovery. Task vs Time priority workouts. Improve your running. Origins of Linchpin. Heavy Lift + Metcon. /episode/index/show/linchpinconversations/id/35515355

Powerlifting, USMC & High Risk Occupations. 02/28/2025

Powerlifting, USMC & High Risk Occupations. Justin is a husband, a father to 3 children & a Linchpin member. For most of his life he has earned a living doing hard labor outside in the elements. After serving in the Marine Corps he then worked in telecommunications as a tower climber for years. Now he remains in that industry as a lineman. In this conversation he shares his fitness journey. /episode/index/show/linchpinconversations/id/35484140

Too old to learn handstand walking? 02/24/2025

Too old to learn handstand walking? Struggling with late night snacking. Juggling workouts & mixing up the schedule. Learning HSW at 37 years old. Training kids. Front Rack mobility issues. Working out in public. Lifting charts & ratios. Heavy day loadings. Linchpin + Military PT. Breathing techniques. Workout levels. Eating as if calories are meaningless. /episode/index/show/linchpinconversations/id/35408865

Breaking Powerlifting Records & being a Strong Mom. 02/21/2025

Breaking Powerlifting Records & being a Strong Mom. Natalie is a wife, a mother of two & a Linchpin member. She did not have positive role models for health during her childhood. This lead to unhealthy nutritional habits. She started getting herself in shape after a car accident & walked into a CrossFit gym. This lead to her meeting her future wife, taking her fitness seriously & eventually becoming a very talented powerlifter. She has dealt with back surgery, a difficult pregnancy & more, but she has found a way to make her health & fitness a sustainable priority in her life. This is her story. /episode/index/show/linchpinconversations/id/35377300

How to get a strict Ring Muscle-up. 02/17/2025

How to get a strict Ring Muscle-up. Meal planning & recipes. Thrusters & wall ball shots are hard. How to find your 1RM. Working out in austere conditions. How to get a strict Ring Muscle-up. How to increase strict pull-ups. Polyester Fabrics & micro plastics. L-sit benefit Measuring Fitness in your later years. /episode/index/show/linchpinconversations/id/35314835

Breast Cancer as a Mom to 3 young kids. 02/14/2025

Breast Cancer as a Mom to 3 young kids. Katherine is a wife, a mother to 3 children under 4 years old, & a Linchpin member. She is also currently battling breast cancer & doing chemotherapy. Her doctors have stated that her level of fitness is playing a major role with how well she is tolerating treatment. This journey has redefined why working out is so important for her. It could literally help save your life. This is her story. /episode/index/show/linchpinconversations/id/35286835

How to get your 1st Box Jump. 02/11/2025

How to get your 1st Box Jump. How to get you 1st box jump. What do I dislike about my job? What is the path for a newbie? How to approach Accessory Work? Who would I most like to do a podcast with? Understanding rest periods for intervals. Linchpin at 3 days a week. Tender collarbones. Struggling with the Squat Snatch. Murph prep. Burpee modifications. /episode/index/show/linchpinconversations/id/35239665

Addiction, Sobriety, Dirt Bikes & Injuries. 02/06/2025

Addiction, Sobriety, Dirt Bikes & Injuries. Steve is a husband, a father & a Linchpin member. He grew up racing dirt bikes. That sport lead to a severe injury & eventually getting addicted to pain killers. After years of struggling, Steve entered a rehab program & has been clean & sober for 12 years. This is his story. /episode/index/show/linchpinconversations/id/35181890

An Unhealthy Addiction to Fitness. 02/03/2025

An Unhealthy Addiction to Fitness. Fitness as a new parent. Assigned load vs % load. "Death By" style workouts. Rest periods for interval training. Chipper style high volume workouts. Air Bike vs Rower Fitness in your late 40's. An unhealthy addiction to fitness /episode/index/show/linchpinconversations/id/35130250

A husband & wife, both with PhD's & a love of fitness. 01/31/2025

A husband & wife, both with PhD's & a love of fitness. Steve & Renée are a husband & wife who both follow Linchpin. Steve has a PhD in biochemistry & molecular pharmacology. Renée has her PhD in cell biology. Steve was not particularly involved in sports when he was young. Renée played a wide variety of sports. Even with the demands of hectic jobs & raising kids they found a way to make fitness a priority. /episode/index/show/linchpinconversations/id/35099910

Linchpin + Wendler 5-3-1? 01/27/2025

Linchpin + Wendler 5-3-1? Ratio of thrusters to wall ball shots. Cardio without running, biking or rowing? Wendler 5-3-1 + Linchpin? How do I determine the block of training? When to cut weight. Accessory work. Most recommended Linchpin podcasts? /episode/index/show/linchpinconversations/id/35032120

Mom & Daughter co-own a gym. 01/24/2025

Mom & Daughter co-own a gym. Natalie & Lauren are mother/daughter team that co-own CrossFit Dwell. The gym is located in Georgia & they have had it for 2.5 years. The previous owner was looking to sell the gym, so Natalie & Lauren decided to buy it. They discuss their community, lessons learned & why the choose to use Linchpin programming. /episode/index/show/linchpinconversations/id/34994950

Pros & Cons of Butterfly Pull-ups 01/20/2025

Pros & Cons of Butterfly Pull-ups Linchpin Individual vs Gym Programming. Bench Press. Gyms that follow Linchpin. Handstand Walk modifications. Assigned load vs % New movements in workouts. Pros & Cons of Butterfly Pull-ups RPE vs mathematical intensity. Double-under modifications. How to update your membership option for Linchpin. Overhead pressing strength. Breathing techniques. How many pull-ups = a rope climb /episode/index/show/linchpinconversations/id/34921980

Hollywood, Acting & Linchpin. 01/17/2025

Hollywood, Acting & Linchpin. Keston is a husband, a father, an actor & a Linchpin member. As a young man he loved sports, but found himself in the drama club in high school. This set him on the path of eventually moving to L.A. to pursue an acting career. Since then he has successfully booked roles in ongoing tv series, been involved in movies & does voice acting as well. This is his story. /episode/index/show/linchpinconversations/id/34893215

How to Workout at 5am. 01/13/2025

How to Workout at 5am. How to go overhead if your ceiling is too low. Tips for early morning workout success. Linchpin Athletics. How often are push-ups programmed? Modulating Intensity. /episode/index/show/linchpinconversations/id/34837445

Linchpin Conversations

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