1. 72 Hour Fast
2. Taking time off from training.
3. CFL1 & L2 credentials.
4. The story behind Linchpin.
5. Useful data
6. Fitness & the military.
7. Some people don't care about technique.

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.

1. Coming back from an injury.
2. Avoiding bias when programming.
3. Accessory work.
4. Skill work.
5. Heavy Day at a High Heart Rate.
6. Has the culture of CrossFit changed?
7. Train as a busy parent with a new baby.

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.

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.

1. Linchpin succession plan.
2. Stats that influence programming.
3. Pacing for interval workouts.
4. Would I go back & change original Linchpin workouts?
5. Things I miss about my time in the Navy.
6. No pull-up bar, what should I do?
7. How long does programming take?
8. Barbell complexes.
9. Difference between the Linchpin Tests & the monthly Tests?

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.

1. Open workouts.
2. 12 Days of Christmas workout.
3. Machines & CrossFit
4. What's new at Linchpin?
5. HYROX Programming
6. Paleo Kits
7. Modifying loads
8. Clean & Jerk vs Snatch
9. Only Dumbbell workouts.
10. Training when you work irregular hours.

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.

1. Favorite Thanksgiving foods.
2. Ring Rows vs Aussie Pull-ups.
3. How to log dumbbell loads in btwb.
4. Scale the load or the reps?
5. What is "Fran Lung"?
6. btwb "Committed Club".
7. Xebex Rower & calories.
8. Zone 2 for Rest Days.
9. Promoting health with your family.
10. Front Rack positions.