Linchpin Conversations

How many pull-ups = a rope climb? | Heavy day rep schemes. | Sleds & ski ergs. | Fitness trackers & heart rate. | Should someone 55+ workout less? | Rower vs Air Bike.

A television news program posted on their evening show a list of 4 exercises that they stated are “Bad exercises for people 50 & older”. The 4 exercises were…Pull-ups, Push-ups, Squatting with weights & Deadlifts. The world is in serious trouble if we listen to these “experts”.

The Rogue Invitational. | Women beating men in competition. | Slam balls. | Reducing soreness. | Group training vs Solo. | What coach influenced me? | The gymnastics pullover.

Let me explain...

Thoughts on CF Games going to Texas. | If you see bad programming, should you say something? | Training de-conditioned & overweight athletes. | Defining health. | How to use rest periods effectively in training. | Are knee push-ups bad?

Doing hard things is good for you physically AND mentally. Linchpin Test 13 is very hard & people from all around the world stepped up to the challenge. These are some of their stories of obstacles they overcame.

No warm-up…is this ok? | Stride length vs cadence for running. | Origins of Linchpin. | Is anyone ever at 100%? | Proper grip for deadlifts. | Handstand walks. | Why do we snatch?

Rod & Diane Coachman own CrossFit 1209 in Augusta, GA. They opened during the global pandemic & have been growing an incredible community ever since. Their gym follows the Linchpin Private track for Gym Owners. We discuss the evolution of their gym, how to have a strong community & if certain races/ethnicities are lacking in CrossFit.

Get better at snatching & ring dips without doing them. | Improving endurance. | Programming multiple part workouts. | Linchpin vs VNR. | How are Goal times created? | Should you workout when tired? | And much more…

Justin Carter, PH.D. is a professor at the University of North Alabama & a member of the Linchpin Private Track. His area of expertise is understanding the psychological factors that influence an individual’s performance in different areas of life. He has created a study & is looking for volunteers from Linchpin to participate.

Unique aspects of Linchpin. | Programming. | Data, studies & research. | Box squats. | Improving strict pull-ups.

Every workout has a purpose & was intentionally designed to achieve a specific training need. This video covers the workouts from August 21-26, 2023 & dives into "why" they were programmed.

How many times a week should you squat? | My rules for physical & mental health. | Intermittent fasting. | How many burpees equal a 400m run? | Practicing skills.

A woman emailed me several questions & concerns she had about joining Linchpin. I believe the topics she raised are applicable to many people & therefore I decided to share my responses here for everyone.

Should we train rotational movements? | Can you maximize fitness doing bodyweight movements? | Bulgarian split squats vs lunges. | Working with Chris Hinshaw. | Goal times. | I only do strict movements, is that ok?

Every workout has a purpose & was intentionally designed to achieve a specific training need. This video covers the workouts from August 7-12, 2023 & dives into "why" they were programmed.

My favorite part of the 2023 CF Games. | Fitness Trackers...necessary or not? | When to use sleds & prowlers. | Heavy Days at a high heart rate. | Training Days vs Testing Days.

Phil T. has been working out his entire life & has been doing CrossFit since 2007. His first workout was "Linda" & he puked. His local gym shut down during the pandemic & that's how he found Linchpin. He shares his story & lessons learned during this interview.

What's my favorite Games event? | Details on the 1.5 Mile Run program with Chris Hinshaw. | How to let people know CF is for anyone. | How to modify workouts when short on time. | Wrapping your thumbs around the pull-up bar. | If you can only do 3 workouts a week, which should you do?

Our community has doctors, lawyers, first responders, stay-at-home moms & dads, teachers, physical therapists, software engineers, farmers & everything else you could think of. Here is a discussion of what people do.