Linchpin Conversations

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

Only Training 3 Days Per Week. 03/30/2026

Only Training 3 Days Per Week. Building grip strength. Should you do something on Rest Days? Hyrox style workouts. Male & female distances & calories. Ways to approach bike sprints. The VNR “Get your 1st Pull-up” cycle. Getting out of your comfort zone. Help! I can only train 3 days a week. Singles vs Doubles on Heavy Days Let’s talk watches & hobbies. /episode/index/show/linchpinconversations/id/40674665

Confessions of a Program Hopper. Part 11 03/27/2026

Confessions of a Program Hopper. Part 11 Jan's story is interesting. He was a program hopper for many years of his life, bouncing from one to another. However, he has officially been a membr of the Linchpin community for over 7 years! This makes him a true Linchpin O.G. During this interview he explains what drew him to Linchpin so many years ago & why he has stayed. /episode/index/show/linchpinconversations/id/40644705

Is the CrossFit Open inclusive? 03/23/2026

Is the CrossFit Open inclusive? Is the CrossFit Open really inclusive? Strict vs Kipping Pull-ups Breathing Strategies. Overview of Programming Goals. When did the "AMA's" start? Intensity & Recovery, where is the sweet spot? How to use the VNR cycles with Linchpin. /episode/index/show/linchpinconversations/id/40595235

Losing 112 lbs in 9 months! 03/20/2026

Losing 112 lbs in 9 months! Steve is a husband, a father, an IT professional & in his own words, an "extroverted introvert". After losing his fahter at a young age he struggled serverely with food issues. He found CrossFit & decided to make sure he was as healthy as possible for his kids so they did not have to lose their father early in life. At nearly 50 years old he is in phenomenal shape & chose Linchpin after hopping around several other programs. /episode/index/show/linchpinconversations/id/40560015

Lungs or Strength...which is more important? 03/16/2026

Lungs or Strength...which is more important? Jumping Pull-ups Pacing workouts. How big is the Linchpin community? Mobility work? Lungs vs Strength. Toes-to-bar & Strict Pull-ups. Working out after 40. Buying a rower. Low Back soreness vs strength. /episode/index/show/linchpinconversations/id/40500145

Confessions of a Program Hopper. Part 10 03/13/2026

Confessions of a Program Hopper. Part 10 Jay is a husband, as well as a father to four children. He works in federal law enforcement & his wife is a business owner. Needless to say, they are very busy. Fitness helped save his life in 2016 when he was bitten by a rattlesnake. Through all of this, he has managed to keep fitness a priority in his life. He has bounced around trying out various program, but he chooses Linchpin. This is his story. /episode/index/show/linchpinconversations/id/40445680

Linchpin gets $600 Value for FREE! 03/09/2026

Linchpin gets $600 Value for FREE! This episode is all about the many Varied Not Random cycles that are now available to members of the Linchpin community. There are over 20 different cycles that add up to over $600 in total value. Linchpin gets them for free. /episode/index/show/linchpinconversations/id/40372460

Ultra Marathons & Linchpin 03/06/2026

Ultra Marathons & Linchpin Ryan is a husband, as well as a father of 3 children. Between his busy job & family commitments there is not much time left to train. This forces him to be efficient with his time. He loves running, especially long distance. He has cracked the code figured out how to train Linchpin while also training for long running races. He is the point of contact for the Unofficial Linchpin Endurance squad. This is his story. /episode/index/show/linchpinconversations/id/40343720

Quick Singles vs Touch & Go. 03/02/2026

Quick Singles vs Touch & Go. Quick singles vs Touch & Go. Box Jumps Intensity. Heavy Lift + Metcon Wearables. Training a deconditioned person Accessory work. Training alone & technique. Back Squat vs Leg Press Cleaning your garage gym. /episode/index/show/linchpinconversations/id/40285575

4 Hours Meditating & 5000m Elevation. 02/27/2026

4 Hours Meditating & 5000m Elevation. Habib was born in Greece, but he has lived in Dubai, Istanbul, London & Pittsburgh. He is about to move once again & start a new life in the Netherlands. His brother is a Buddhist Monk who lives in a retreat in Nepal. This prompted Habib to make an epic trip to see his brother, practice mediation & hike to 5000m of elevation! /episode/index/show/linchpinconversations/id/40254515

When is it time to Scale UP? 02/23/2026

When is it time to Scale UP? Knees-to-elbows grip Bike vs Rower CrossFit terminology Training days & results. Scaling up. Deadlift grip. VNR cycles The CF Open Sugary Treats & discipline /episode/index/show/linchpinconversations/id/40206995

11 Year Affiliate chooses Linchpin 02/20/2026

11 Year Affiliate chooses Linchpin Dom is the owner of CrossFit Glabeck. They are located in Germany & have been a CrossFit affiliate for 11 years. Dom has a ton of knowledge & experience training people & building a strong community. He also plays a critical role in developing the Coach's Notes & Lesson Plans which are included in the "Linchpin Private Track for Gym Owners". /episode/index/show/linchpinconversations/id/40179025

47 years old & starting over. 02/16/2026

47 years old & starting over. Interval training on a Treadmill Mastering the basics. Accessory work. CFL1 Pull-up bar or Rings? How to improve pull-ups Lifting straps. VNR cycles Starting over at 47 years old. Goal times. Nutrition /episode/index/show/linchpinconversations/id/40127055

Two-time All-American & Open Heart Surgery. 02/13/2026

Two-time All-American & Open Heart Surgery. Ingrid is a wife & mother of two children. She is a highly accomplished athlete who became a two-time All-American in the pole vault in 2007, won Pac-10's in 2008 her senior year, & qualified for the 2008 USA Track and Field Olympic Trials. She competed twice at the CrossFit Games as a member of an Affiliate team & participated in the GRID League for 3 seasons. She also had open heart surgery at 24 years old. This is her story. /episode/index/show/linchpinconversations/id/40101440

Major Announcement! 02/09/2026

Major Announcement! VNR cycles for free! How to scale dumbbell workouts. Advice I would change. Working out when sick. Modifying box jumps. Don’t quit. How to test your limits. Fitness & pregnancy. Jumping rope for conditioning. Linchpin complexes. Working around an injury. Doing lunges & carries in a small space. Weight belts & wrist wraps. Prioritizing lifts & skills /episode/index/show/linchpinconversations/id/40045775

Clinical Psychology, ADHD & Fitness. 02/06/2026

Clinical Psychology, ADHD & Fitness. Johan is a husband, a father & a clinical psychologist living outside of Stockholm, Sweden. His days are spent assessing, diagnosing, treating, and preventing psychological disorders and emotional distress in his clients. He also has ADHD & has found successful ways to navigate this in his personal & professional life. This is his story. /episode/index/show/linchpinconversations/id/40023645

How to avoid "Ego Lifting". 02/02/2026

How to avoid "Ego Lifting". Low Ceiling - Wall ball replacement How to NOT “Ego lift”. Working out on sore muscles. Respect the GHD. Back Squat vs Belt Squat Ski Erg & sled work. Bodybuilding movements Heavy Days vs Heavy Days at a High Heart Rate /episode/index/show/linchpinconversations/id/39967485

Homeless & Catching Alligators 01/30/2026

Homeless & Catching Alligators Curt is a former Marine who's life has taken him in crazy directions. He was homeless for a time & his friend tried to talk him into doing a robbery. Luckily, he refused. He had a troubled relationship with his father, but mended it to join the family business of catching alligators. He has a fascinating story. /episode/index/show/linchpinconversations/id/39941070

Maple Bacon Cookies & CrossFit 01/23/2026

Maple Bacon Cookies & CrossFit Tierra is a baker by trade. She works in the kitchen of a 200 bed hospital. She is in charge of making a different cookie & dessert every single day of the year! Even though her occupation has her surrounded by tasty treats, she is finding a way to make fitness an important part of her life. This is her story. /episode/index/show/linchpinconversations/id/39851485

Strength vs Lungs. 01/19/2026

Strength vs Lungs. Strength vs Lungs. Linchpin data. Set loads vs % Workouts I regret. CF Open. Banded Bar Muscle-ups btwb fitness level Lateral movements My personal preferences for workouts. Strength + Metcon = mediocre results De-load weeks Using Linchpin to prepare for BUD/s Rate of Perceived Exertion Overcoming Low Motivation Progressing from Scaled to RX gymnastics Mobility work. Modifications for pregnancy /episode/index/show/linchpinconversations/id/39787465

Ultra Running & Linchpin 01/16/2026

Ultra Running & Linchpin Kate is a mom, a wife & a math teacher. She has been running for years & loves long distance challenges. She has run 12 hour races & 50 milers. She has recovered from injuries like torn ACL's & overcome other obstacles. In this episode she discusses how she balances a love of running & Linchpin workouts. /episode/index/show/linchpinconversations/id/39760660

72 Hours of Fasting - my results. 01/12/2026

72 Hours of Fasting - my results. 72 Hour Fast Taking time off from training. CFL1 & L2 credentials. The story behind Linchpin. Useful data Fitness & the military. Some people don’t care about technique. /episode/index/show/linchpinconversations/id/39704805

Russia, David Goggins & Covid. 01/09/2026

Russia, David Goggins & Covid. Irina was born in Russia & lived there through her early 20's before coming to America. She is a software architect at a tech company in Portland, OR. One of her coworkers is a Linchpin member & during Covid talked her into doing the David Goggins Challenge & into joining Linchpin. This is her story. /episode/index/show/linchpinconversations/id/39674950

Coming back from an Injury. 01/05/2026

Coming back from an Injury. Coming back from an injury. Avoiding bias when programming. Accessory work. Skill work. Heavy Day at a High Heart Rate. Has the culture of CrossFit changed? Train as a busy parent with a new baby. /episode/index/show/linchpinconversations/id/39615380

Confessions of a Program Hopper. Part 9 01/02/2026

Confessions of a Program Hopper. Part 9 Ashley is a mom, a wife, a program hopper, a farmer & she holds down a full time job! Needless to say, she is a busy woman. She struggled after her daughter was born to find the time & motivation to workout. In this episode she shares her journey & what works for her. /episode/index/show/linchpinconversations/id/39591075

Confessions of a Program Hopper. Part 8 12/26/2025

Confessions of a Program Hopper. Part 8 Alistair lives in the U.K., works from home & mostly trains using Linchpin's "limited equipment option". His fitness journey began in 2014 as a runner. Over the last 10+ years he has been a member of several different physical gyms as well as tried out various online programming options. All of this experiences lead him back to Linchpin. He shares his story in this episode. /episode/index/show/linchpinconversations/id/39537615

Linchpin Succession Plan. 12/22/2025

Linchpin Succession Plan. Linchpin succession plan. Stats that influence programming. Pacing for interval workouts. Would I go back & change original Linchpin workouts? Things I miss about my time in the Navy. No pull-up bar, what should I do? How long does programming take? Barbell complexes. Difference between the Linchpin Tests & the monthly Tests? /episode/index/show/linchpinconversations/id/39509775

Confessions of a Program Hopper. Part 7 12/19/2025

Confessions of a Program Hopper. Part 7 In the past, Forrest has been a notorious program hopper. Over the years he has followed 8 different online competitor programs as well as 6 or more online program for non-competitors. We has run marathons & pursued powerlifting for 3 solid years. After all this, he finds himself back at Linchpin. This is his story. /episode/index/show/linchpinconversations/id/39476475

Training only with Dumbbells, Good or Bad? 12/15/2025

Training only with Dumbbells, Good or Bad? Open workouts. 12 Days of Christmas workout. Machines & CrossFit What’s new at Linchpin? HYROX Programming Paleo Kits Modifying loads Clean & Jerk vs Snatch Only Dumbbell workouts. Training when you work irregular hours. /episode/index/show/linchpinconversations/id/39416470

Drugs, Alcohol & Hockey. 12/12/2025

Drugs, Alcohol & Hockey. Rick has always been a talented athlete. From a young age he was playing hockey, running track & competing at a high level. When he was a teenager he became addicted to alcohol & later to drugs as well. These substances negatively affected his athletic goals as well as his entire life. Today he is 22 years sober & helps other people achieve their physical & life goals. This is his story. /episode/index/show/linchpinconversations/id/39384290

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