1. How has my understanding & implementation of CF evolved over the last 10 years?

2. Time Caps in affiliates.

3. Extra Lifting.

4. Build that engine!

We dissect the week of Linchpin programming from May 30 - June 4, 2022 to help understand why certain things were programmed.

1. Recovery tools.

2. What is CrossFit in simple terms?

3. Nutrition & alcohol

4. EMOM strategy

Here are the average times/rounds/loads for Fran, Helen, Cindy, Murph, DT, Grace, Back Squat, Deadlift, Clean & Jerk, Snatch, Jerry & a 10k run. I bet you are fitter than. you give yourself credit for!

1. How did I get into programming & how has my style evolved?

2. What do I think about athletes not meeting proper range of motion to get a faster time?

3. How can someone over 50 years old measure progress when PR's do not happen as frequently

Often people scale workouts because they are not ready for the loading, the skill level of certain movements or the volume is too much. There are other reasons to scale a workout, even in you CAN do it Rx'd.

1. What if someone only wants to workout at moderate intensity?

2. Discussing the "Linchpin Tests".

3. How do I start programming a new 4-week block?

Professional athletes are great, but they do not inspire me anywhere near as much as regular people with busy lives who still find a way to make fitness a priority. In this episode I share their real life stories.

1. Should a new athlete do extra skill practice & accessory work?

2. Why is what's effective not popular?

3. A description of Linchpin programming for Gym Owners.

How to get a 40-lb PR on your Clean & Jerk without training with a barbell.