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.

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.

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.

1. Quick singles vs Touch & Go.
2. Box Jumps
3. Intensity.
4. Heavy Lift + Metcon
5. Wearables.
6. Training a deconditioned person
7. Accessory work.
8. Training alone & technique.
9. Back Squat vs Leg Press
10. Cleaning your garage gym.

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!

1. Knees-to-elbows grip
2. Bike vs Rower
3. CrossFit terminology
4. Training days & results.
5. Scaling up.
6. Deadlift grip.
7. VNR cycles
8. The CF Open
9. Sugary Treats & discipline

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".

1. Interval training on a Treadmill
2. Mastering the basics.
3. Accessory work.
4. CFL1
5. Pull-up bar or Rings?
6. How to improve pull-ups
7. Lifting straps.
8. VNR cycles
9. Starting over at 47 years old.
10. Goal times.
11. Nutrition

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.

1. VNR cycles for free!
2. How to scale dumbbell workouts.
3. Advice I would change.
4. Working out when sick.
5. Modifying box jumps.
6. Don't quit.
7. How to test your limits.
8. Fitness & pregnancy.
9. Jumping rope for conditioning.
10. Linchpin complexes.
11. Working around an injury.
12. Doing lunges & carries in a small space.
13. Weight belts & wrist wraps.
14. Prioritizing lifts & skills