Linchpin Conversations

1. Ratio of thrusters to wall ball shots.
2. Cardio without running, biking or rowing?
3. Wendler 5-3-1 + Linchpin?
4. How do I determine the block of training?
5. When to cut weight.
6. Accessory work.
7. Most recommended Linchpin podcasts?

Natalie & Lauren are mother/daughter team that co-own CrossFit Dwell. The gym is located in Georgia & they have had it for 2.5 years. The previous owner was looking to sell the gym, so Natalie & Lauren decided to buy it. They discuss their community, lessons learned & why the choose to use Linchpin programming.

1. Linchpin Individual vs Gym Programming.
2. Bench Press.
3. Gyms that follow Linchpin.
4. Handstand Walk modifications.
5. Assigned load vs %
6. New movements in workouts.
7. Pros & Cons of Butterfly Pull-ups
8. RPE vs mathematical intensity.
9. Double-under modifications.
10. How to update your membership option for Linchpin.
11. Overhead pressing strength.
12. Breathing techniques.
13. How many pull-ups = a rope climb

Keston is a husband, a father, an actor & a Linchpin member. As a young man he loved sports, but found himself in the drama club in high school. This set him on the path of eventually moving to L.A. to pursue an acting career. Since then he has successfully booked roles in ongoing tv series, been involved in movies & does voice acting as well. This is his story.

1. How to go overhead if your ceiling is too low.
2. Tips for early morning workout success.
3. Linchpin Athletics.
4. How often are push-ups programmed?
5. Modulating Intensity.

Nicholas M. is a husband, a father, a medical technologist & a Linchpin member. He is known for his smile & positive attitude in almost any situation. He wss born, raised & lives in Canada where French is his primary language. He grew up part of an overweight & sedentary family. His father suffered from a heart attack & Nicholas saw himself heading down that same path. This motivated him to take control & change the direction his life was heading. This is his story.

1. New Year's Goals for 2025.
2. Kipping in a small space.
3. Bar speed.
4. Depth drop vs box jumps.
5. Building out your home gym.
6. Using a road bike vs an air bike.
7. Box Jump alternatives.
8. Swimming.
9. Eliminating early arm pull in lifts.
10. 5 days on, 2 days off schedule.
11. Building false grip strength.

Jack R. is a husband, a father & a Linchpin member. When he was 3 years old he had kidney cancer. At 9 years old he needed to have some ribs removed. He has dealt with the ups & downs of a challenging life & found a way to make health & fitness a priority. This is his story.

1. Touch-n-Go vs quick Singles.
2. Christmas Day Nutrition.
3. Swimming.
4. VNR cycles.
5. Odd objects.
6. Fitness in your 60's, 70's & 80's.
7. Accessory work & gross movement patterns.
8. Resting during dumbbell work.
9. What if you miss a workout?

Joe is a husband, a father & a coach. He coaches at a CrossFit gym & for the US Army. He is a former Marine infrantryman who is Type 1 Diabetic & has another autoimmune disease as well. Fitness & nutrition are absolutely critical to his quality of life & management of this diabetes. This is his story.