All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?

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. | Struggling with overhead squats. | VNR & btwb. | On Heavy Days do you need to keep the same load across all reps & sets? | Designing an Open workout. | Weight belts, wraps & knee sleeves. | Linchpin Test at the Games.

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 of life.

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?

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.

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 did I become a SEAL? | Functional Fitness vs HIT. | GHD vs weighted sit-ups. | Rope Climb substitutions. | How to bulk up. | Maintenance of gym equipment. | My favorite candy. | Heart rate tracking.

"Open Prep" is silly & unnecessary for most people. Let me explain...

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 sick. | 400m run modifications. | Working out for aesthetics. | Strengthening rotator cuffs. | Holiday themed workouts. | Overhead squat substitutions. | Rest periods for interval training. | Overcoming a disappointing workout. | Whats the most value lesson I learned as a SEAL?

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.

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. | Reset the monitor or allow “roll over” calories? | Ring muscle-up substitutions. | 50m of walking lunges = how many lunges in place?