Linchpin Conversations

By Pat Sherwood

Education

What's Linchpin Conversations about?

Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.

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Linchpin Conversations episodes:

04.22.2024
Pegboards, QuarterFinals & Dynamic Warm-ups.
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.
04.19.2024
"CrossFit hurt my joints more than anything."
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...
04.15.2024
Why a Gym Owner Chose Linchpin.
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...
04.08.2024
Working 13 Hours a Day & Staying Fit!
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.
04.05.2024
HELP! Snatching Hurts & I Hate It.
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...
04.01.2024
HYROX Racing & Dancing with the Devil.
"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...
03.29.2024
Should you "Forget" your old PR's?
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...
03.25.2024
Will CrossFit Build Muscle?
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...
03.22.2024
Linchpin Monthly Fitness Tests
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".
03.18.2024
Improving Engine & Pain Tolerance.
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...
03.15.2024
A Beginner's guide to working out.
Actionable steps for new athletes looking to begin working out are presented.
03.08.2024
Help! I struggle with Chest-to-bar pull-ups!
Tips, tricks & recommendations are given to improve your chest-to-bar pull-up capacity.
03.04.2024
"How to fix Achilles Tendon Pain."
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...
03.01.2024
"All roads lead to Linchpin."
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.
02.26.2024
"Ferociously Fit"...what does that mean?
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...
02.23.2024
"For Time" is not the only way to work out.
Workouts can be done as For time, For time or not, Not for time, Kinda for time. What's the difference?
02.19.2024
Linear Strength Cycles & more.
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...
02.16.2024
Let’s talk Cheat Meals!
Various strategies for working delicious treats into a healthy life are discussed. I talk through my lessons learned, failures & victories with sugar.
02.12.2024
Training while injured.
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? |...
02.09.2024
Recovery, stretching, volume & intensity.
Recovery, cool downs, stretching, volume & intensity. How to find your sweet spot as an athlete.
02.05.2024
Does each programming block have a focus?
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...
02.02.2024
All about the Deadlift.
All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?
01.29.2024
Genetics & Getting BIG.
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....
01.26.2024
Workout tips & tricks for busy parents.
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...
01.22.2024
My favorite shoe for CrossFit.
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?
01.19.2024
Heavy Jump Rope vs Speed Rope.
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.
01.16.2024
How many women follow Linchpin?
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...
01.12.2024
"Open Prep" is silly & unnecessary.
"Open Prep" is silly & unnecessary for most people. Let me explain...
01.08.2024
Top lesson learned as a SEAL.
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...
01.05.2024
Do NOT live sore & in pain from workouts.
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.
01.01.2024
How many burpees = a 400m run?
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. |...
12.29.2023
What if you never PR again?
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?
12.26.2023
Should you call out poor ROM?
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...
12.22.2023
How to increase your fitness IQ.
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.
12.18.2023
Wrist wraps for deadlifts, good or bad?
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. |...
12.15.2023
Introducing "Linchpin Lifestyle"
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...
12.11.2023
Lifting Barefoot, Cycling Snatches & more.
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...
12.08.2023
Strength - Strict vs Kipping.
Strict vs Kipping. Which should you prioritize? How to you modify workouts to increase strict strength?
12.04.2023
Is CrossFit Dying?
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....
12.01.2023
Tips & Tricks to Train Consistently.
Real world, actionable, honest ways to keep working out when you don't feel like it.
11.24.2023
1-week post-op Total Hip Replacement.
Update: 1-week post-op Total Hip Replacement. | Linchpin Test 14. | Free E-book on programming.
11.17.2023
I'm getting a total hip replacement.
Well, here's what happened...
11.13.2023
People taking injections to lose weight.
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!
11.10.2023
How to modify/scale workouts.
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...
11.06.2023
When are you too old to make gains?
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...
11.03.2023
2023 Rogue Invitational Recap
Highlights from my experience & interactions at the 2023 Rogue Invitational with the fittest & strongest people on the planet.
11.01.2023
Minimalist Strength & Conditioning...explained.
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.
10.23.2023
Games athletes drinking soda & eating candy bars.
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...
10.20.2023
Linchpin - explained in plain English.
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...
10.16.2023
Thoughts on Dr Andrew Huberman’s training ideas.
Dr Andrew Huberman’s training ideas. | Revisiting goal times. | Fitness at 80 years old. | Improve your front rack. | When to do accessory work. | And much more…

What's Linchpin Conversations about?

Download our free app to listen on your phone

Linchpin Conversations episodes:

Pegboards, QuarterFinals & Dynamic Warm-ups.

"CrossFit hurt my joints more than anything."

Why a Gym Owner Chose Linchpin.

Working 13 Hours a Day & Staying Fit!

HELP! Snatching Hurts & I Hate It.

HYROX Racing & Dancing with the Devil.

Should you "Forget" your old PR's?

Will CrossFit Build Muscle?

Linchpin Monthly Fitness Tests

Improving Engine & Pain Tolerance.

A Beginner's guide to working out.

Help! I struggle with Chest-to-bar pull-ups!

"How to fix Achilles Tendon Pain."

"All roads lead to Linchpin."

"Ferociously Fit"...what does that mean?

"For Time" is not the only way to work out.

Linear Strength Cycles & more.

Let’s talk Cheat Meals!

Training while injured.

Recovery, stretching, volume & intensity.

Does each programming block have a focus?

All about the Deadlift.

Genetics & Getting BIG.

Workout tips & tricks for busy parents.

My favorite shoe for CrossFit.

Heavy Jump Rope vs Speed Rope.

How many women follow Linchpin?

"Open Prep" is silly & unnecessary.

Top lesson learned as a SEAL.

Do NOT live sore & in pain from workouts.

How many burpees = a 400m run?

What if you never PR again?

Should you call out poor ROM?

How to increase your fitness IQ.

Wrist wraps for deadlifts, good or bad?

Introducing "Linchpin Lifestyle"

Lifting Barefoot, Cycling Snatches & more.

Strength - Strict vs Kipping.

Is CrossFit Dying?

Tips & Tricks to Train Consistently.

1-week post-op Total Hip Replacement.

I'm getting a total hip replacement.

People taking injections to lose weight.

How to modify/scale workouts.

When are you too old to make gains?

2023 Rogue Invitational Recap

Minimalist Strength & Conditioning...explained.

Games athletes drinking soda & eating candy bars.

Linchpin - explained in plain English.

Thoughts on Dr Andrew Huberman’s training ideas.