Ruan is a husband, a new father to a little baby girl & a Linchpin member. He was born & raised in South Africa, but recently moved to Germany for a new job. He is adapting to a new country, a new culture & his new role as a dad. His free time is limited, & he only has a pair of dumbbells for working out. This is his story.

Choosing the right dumbbell loading. | How to use a sandbag. | What skill challenged me the most? | When to do the Monster Mash? | Selecting rest periods for intervals. | How deep should you squat? | Programming for a hypothetical athlete.

Scott F. is a husband, a father & a Linchpin member. For 15 years he worked as a National Park Ranger in Yosemite & the Grand Canyon. He did law enforcement, search & rescue, as well as emergency medical work. He first got into CrossFit in 2006 & has been hooked ever since. This is his story.

Does 1RM relate to as "Rx'd" loading? | 10k run program. | Programming mistakes. | Relative Intensity explained. | Is sitting all day bad? | How do you test your fitness in real life? | What is a total hip replacement? | Why is Strength + Metcon so popular? | Training for Hyrox & engine building. | How sore is too sore? | How important is handstand walking? | Training 3x per week.

Nick B. is a husband, a father, military officer & member of the Linchpin community. He spent many years as a dedicated runner doing everything from 5k runs to 100 miles races & everything in between. In 2018 he joined Linchpin & has been a member for over 6 years. This is his story.

Minimum fitness equipment. | Deload weeks. | Programming themes. | Fitness Test at the Olympics. | Taking time off from working out. | Strict before kipping for T2B? | 1st, 2nd, 3rd wave adaption in CrossFit | The kickstand squat.

Patrick S. is one of the many amazing people we have in the Linchpin community. He has a profoundly physically demanding job. Every day he moves heavy boxes for hours & hours. In a previous phase of life he was also a power lifter who experimented with performance enhancing drugs. Patrick is an open book & shares all aspects of his fitness jounrey during this interview.

My favorite movement/workout. | How to be ok scaling workouts. | Lazar & the 2024 CF Games. | Upcoming challenges - Linchpin Test 13 | Turkish Get-ups | My Paleo journey | Supplementation | Motivation | Fasting

Adrian is a gym owner & member of the Linchpin community. He grew up playing soccer & loves to dance. He first tried CrossFit while in college & has been hooked ever since. This is his story.

VO2 Max vs Lactate Threshold. | Using btwb data to improve Linchpin. | Are some weeks of Linchpin harder than others? | Pull-ups vs Chin-ups. | Olympic events I love.