1. Low Ceiling - Wall ball replacement
2. How to NOT "Ego lift".
3. Working out on sore muscles.
4. Respect the GHD.
5. Back Squat vs Belt Squat
6. Ski Erg & sled work.
7. Bodybuilding movements
8. Heavy Days vs Heavy Days at a High Heart Rate

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.

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.

1. Strength vs Lungs.
2. Linchpin data.
3. Set loads vs %
4. Workouts I regret.
5. CF Open.
6. Banded Bar Muscle-ups
7. btwb fitness level
8. Lateral movements
9. My personal preferences for workouts.
10. Strength + Metcon = mediocre results
11. De-load weeks
12. Using Linchpin to prepare for BUD/s
13. Rate of Perceived Exertion
14. Overcoming Low Motivation
15. Progressing from Scaled to RX gymnastics
16. Mobility work.
17. Modifications for pregnancy

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.

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.