Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.
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In this epsiode we discuss how to get better at pull-ups, as well as defining what "pull-ups, any style" means when you see that as part of the description of a Linchpin workout.
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Pegboards, QuarterFinals & Dynamic Warm-ups.
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Pegboard training. | What if you miss a workout? | Dynamic range of motion warm-ups. | What does "taxing the Central Nervous System" mean? | C-kip vs Butterfly kip. | How to attack Quarter Final workouts.
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"CrossFit hurt my joints more than anything."
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This was a comment left on my instagram by someone I do not know. It sparked many thoughts, ideas, topics & concepts I felt would be worthy of discussion. I hope you find this conversation helpful in guiding your long term fitness journey.
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Ivan K. is a coach & part owner of CrossFit Minic in Basel, Switzerland. He is a Level 3 Coach & has been a trainer at gyms all around the world. He has experienced the difference between good & bad programming. Ivan made the switch to Linchpin at his gym & he explains why.
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Working 13 Hours a Day & Staying Fit!
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Explain the "Levels" on btwb. | Working 13 hours a day & staying Fit. | Monday Monster Mash & the Buttery Bros. | Improving the Olympic Lifts in your garage. | Mon thru Fri workout, Weekends off schedule.
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There are many people who love snatching, & just as many who hate it & avoid it at all costs. Why do we snatch? What are the benefits? If someone did not want to snatch what are some effective modifications or substitutions?
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HYROX Racing & Dancing with the Devil.
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"Spur of the moment" workouts. Linchpin for Affiliates. | How to lose 20 lbs by summer. | VNR Pull-up program. | Working out twice a week. | Programming a Games workout. | Favorite hobby outside of fitness. | What do I think of Hyrox? | What does being a good coach mean? | High intensity vs "Dancing with the Devil". | How to know the difference bet…
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Depending upon the phase of life you are, there may be value in considering "starting fresh" and "forgetting" your previous personal bests. Of course the topic is nuanced & has many layers worth considering that will vary from individual to individual, but the general topic should help athletes set expectations and is a useful thought experiment.…
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Do the Linchpin monthly test not "Respect the Heavy Days". | Favorite Heavy Days at a High Heart Rate | How to increase grip strength. | Shipping Linchpin merch overseas. | Will CrossFit build muscle? | The "Tempus" feature on the btwb app. | Scaling to increase intensity.
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In this episode we walk through the Monthly Linchpin Fitness Tests which will happen beginning in May 2024. Below are the monthly tests, which will be labeled as "Checkpoints".
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What counts as "Rx'd"? | Improving Engine & Pain Tolerance. | Heavy Day Rep Schemes. | Fran. | Deadlift form on Open workout 24.2. | Improving Running Technique. | Setting Fitness Goals. | Training High School Athletes. | Improving Olympic Lifts When Training Alone. | Tall Athletes & Body Positioning.…
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Actionable steps for new athletes looking to begin working out are presented.
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Help! I struggle with Chest-to-bar pull-ups!
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Tips, tricks & recommendations are given to improve your chest-to-bar pull-up capacity.
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How to fix achilles tendon pain. | When/If to add a VNR cycle. | Linchpin meet-ups. | Rope climbs vs Peg Boards. | Test Weeks. | Mixing the order of workouts. | Task vs Time Priority. | Working out on poor sleep. | Favorite Open workout. | Linchpin for Gym Owners. | Ascending vs Descending rep schemes. | How to time sprints when running. | Rogue In…
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A real world testimonial is read from someone who left Linchpin & then decided to comeback. She shares her experiences & the decisions that lead back to the Linchpin community.
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"Ferociously Fit"...what does that mean?
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What does it mean to be "Ferociously Fit"? | How to peak on a certain day. | Burgener warm-up with tight shoulders. | Weighted pull-ups...belt or vest? | The Jefferson Deadlift. | Is there a need for more than a 30" box jump? | A busy life leads to reduced workout time. | Introducing a new person to working out. | Overcoming a fear of box jumps. An…
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"For Time" is not the only way to work out.
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Workouts can be done as For time, For time or not, Not for time, Kinda for time. What's the difference?
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Can you be too strong? | Linear strength cycles. | Running in place vs actual running. | Cheat meals. | Stretching. | Modulating intensity. | Training at elevation. | Hot yoga. | Firefighter works 2 days on & 4 days off. 1| Calculating dumbbell reps & loads. | And much more…
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Various strategies for working delicious treats into a healthy life are discussed. I talk through my lessons learned, failures & victories with sugar.
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Training around an injury. | Time goals for low intensity training. | Preparing for a 10 mile trail run. | Trimming calluses & hand care. | What workouts have “interference”? | Meal prep. | Is Rucking good for you? | Pros & cons of intentional weight gain. | Supplements & Creatine. | Modulating Intensity. | Running with an artificial hip.…
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Recovery, stretching, volume & intensity.
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Recovery, cool downs, stretching, volume & intensity. How to find your sweet spot as an athlete.
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Does each programming block have a focus?
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Does each programming block have a focus? | Show me your garage/home gym! | Hip replacement rehab protocol. | Takeaways from the nutrition challenge. | Using the “tempo” feature on btwb. | Intentional interference. | 90’s rap. | Impactful people in my life. | The future of Linchpin & CrossFit in general. | RMU vs BMU. | Modulating Intensity. | And …
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All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?
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Programming workout options. | Learning new movements. | Do genetics limit your ability to “get big”. | Modulating Intensity & Heavy Days. | Should I go “Rx’d” if I miss the goal time? | Short on time, how to train. | Struggling with overhead squats. | VNR & btwb. | On Heavy Days do you need to keep the same load across all reps & sets? | Designing…
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Workout tips & tricks for busy parents.
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A Linchpin member has a full time in-office job & a toddler who does not sleep well. She is struggling to keep her health & fitness a priority. She reached out asking for helpful advice to navigate this difficult phase of life.
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Heavy Rope Single-unders | My favorite shoe for CrossFit. | How is my diet? | Training 3x per week vs 5x. | Deload weeks. | Does the Abmat do anything?
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Do you need a "Heavy" jump rope? Heavy rope single-unders vs light rope double-unders are discussed, as well as indoor running substitutions during bad weather.
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Sleep or Working Out, which is more important? | Will more rucking be programmed? | A good warm-up when short on time. | How many women follow Linchpin? | Yokes, sleds & landmine twists. | Monthly nutrition challenge. | Why did I become a SEAL? | Functional Fitness vs HIT. | GHD vs weighted sit-ups. | Rope Climb substitutions. | How to bulk up. | M…
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"Open Prep" is silly & unnecessary.
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"Open Prep" is silly & unnecessary for most people. Let me explain...
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Thoughts after my hip replacement. | Qualifying for the CF Games. | Nutrition goals for obese athletes. | Artificial intelligence. | Will CF Open workouts be programmed? | Dealing with chronic pain. | Back squat strategies. | Working out while sick. | 400m run modifications. | Working out for aesthetics. | Strengthening rotator cuffs. | Holiday the…
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Do NOT live sore & in pain from workouts.
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You should not live sore or in daily pain from working out. This episode discusses what I mean by that & how to avoid it. Pain free is the way to be.
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How many cups of coffee do I drink? | What draws people to CrossFit? | Top 5 must read books. | New Year’s Resolutions. | 400m run = how many burpees? | Moving days around. | Lifting % charts. | Reset the monitor or allow “roll over” calories? | Ring muscle-up substitutions. | 50m of walking lunges = how many lunges in place?…
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A member of Linchpin is so fast on the workout “Jackie” that he may never set a new PR on it ever again. What should he do? Should be modify the workout? Does “Jackie” still have training value for him?
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Rowing damper setting. | My favorite Christmas treats. | Conversions for a spin bike. | Improving grip strength. | The bike erg. | Programs to improve snatching. | Accessory work, explained. | Low ceiling wall ball solutions. | Using a ski erg in workouts. | Wall-facing HSPU’s…why? | Should we call out poor ROM? And much more……
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Linchpin offers over 12,000 minutes of educational content for FREE. The Linchpin private track provides 300+ videos every year to members. Everyone should be on a journey to increase their Fitness IQ. Here are ways you can do it.
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Wrist wraps for deadlifts, good or bad?
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Fear of box jumps. | Update on my hip replacement. | Learning to kick into a handstand. | Strokes per minute rowing. | My typical day. | Linchpin for collegiate athletes. | Using wrist wraps for deadlifts. | Stretching. | Row vs Run vs Bike.
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Linchpin Lifestyle extends outside the walls of your gym. It is a way of life. It is the gradual pursuit of self improvement and awareness, step-by-step. Seemingly small things, done in a purposeful manner can lead to big changes. In 2024 we are offering a monthly challenge designed to easily fit into your life. It will require minimal time & no ge…
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Lifting Barefoot, Cycling Snatches & more.
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How to program dumbbells workouts. | How to pace workouts. | Cycling snatches. | Heavy rope single-unders vs normal double-unders. | Lifting barefoot. | Modifying overhead lifts. | Checking your own technique. | Frequency for repeating benchmark workouts. | And much more!
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Strict vs Kipping. Which should you prioritize? How to you modify workouts to increase strict strength?
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Switching around the schedule. | More Linchpin Challenges? | Dumbbells + Heavy Days. | Testing workouts. | Touch-n-Go vs Quick Singles. | Rope climbs substitutions. | Should I buy a rack or rower? | Is CrossFit dying? | Dog training. | btwb fitness levels.
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Tips & Tricks to Train Consistently.
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Real world, actionable, honest ways to keep working out when you don't feel like it.
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1-week post-op Total Hip Replacement.
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Update: 1-week post-op Total Hip Replacement. | Linchpin Test 14. | Free E-book on programming.
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I'm getting a total hip replacement.
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Well, here's what happened...
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People taking injections to lose weight.
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People taking injections for weight loss. | Questions about squat racks & pull-up bars. | Linear back squat programs. | When to wear a weight belt. | Mental health & fitness. | Working out when sick. | And much more!
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Real examples of how I scaled/modified 3 recent workouts. The workouts discussed happened on Nov 1st, 6th & 7th. Never feel obligated to perform a movement or loading just because it is “Rx’d”. Remove ego & embrace scaling. Make smart decisions that will allow you to train pain free forever.
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When are you too old to make gains?
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When are you too old to make gains? | How to workout at Planet Fitness. | What if Kipping hurts my shoulder? | Why push press more than you can press? | Does the order of the workouts matter? And MUCH more…
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Highlights from my experience & interactions at the 2023 Rogue Invitational with the fittest & strongest people on the planet.
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Minimalist Strength & Conditioning...explained.
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You do NOT need a lot of space or equipment to become VERY strong & fit. We discuss the minimum dose required to obtain the maximum result.
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Games athletes drinking soda & eating candy bars.
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See you at the Rogue Invitational. | Linchpin + doing a sport. | Can you out-train a bad diet? | Do Games athletes eat candy bars? | Fitness was a new parent. | How to prep for a Military ruck event.
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Linchpin - explained in plain English.
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Share this with friends & family that need to hear a simple, straightforward discussion on what we do for fitness, how it works & why it makes sense. Telling people we do “constantly varied, functional movements at high intensity” usually causes confusion. This discussion should solve that problem.
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