Only 19% of people stick with their New Year's resolutions. Success leaves clues. We share some best practices to help you make meaningful & long lasting changes to truly change your life for the better.

1. What are a few of my favorite workouts I've created?

2. Trapped on a desert island, what would be the 3-4 workouts I'd do for the rest of my life?

3. If you identify personal deficiencies, what is the process to improve them?

If you truly want to be prepared for any challenge life throws your way, then training with intelligently designed variance is critical. It can be easy for many people to let biases creep into their training, but that does not produce well rounded fitness. Variance is the key!

Layne is approaching 6 months old. I've had to modify, scale & rearrange more workouts in the last 6 months than the previous 16 years. Here are my lessons learned & observations.

1. Why are Sumo Deadlift High Pulls one of the L1 movements, but rarely programmed?

2. Nasty workouts that were never repeated.

3. Accessory Engine building.

Dr. Smith shares her unique, expert perspective about the current state of the world. She has seen first hand what happens to people who do not make their health & fitness a priority.

1. What is the Linchpin "DT" challenge?

2. What are 1st, 2nd & 3rd Wave adaptations?

3. Can you be too strong?

4. Rower vs Air Bike.

5. Develop strict or kipping movements first?

We discuss how movements & loadings change across various Age groups in competition & whether or not that should influence your training if you're a Masters athlete.

1. What is intentional interference in workouts?

2. What are benefits of a "Heavy Day at a High Heart Rate"?

3. What are slow twitch & fast twitch muscle fibers?

Matteo Pizzi is a CrossFit Level 3 Coach who has taken courses to improve his knowledge about programming & modifying workouts to meet the needs of Adaptive Athletes. Matteo lives in Milan, Italy & is a full time coach. He is a member of the Linchpin community & creates an Adaptive Athlete video every week for the CF Linchpin YouTube channel. He shares what he has learned with us during this conversation.