Accumulating Good Days in the Gym leads to great things. We explain the steps to accomplish this.

Topics addressed were...

1. Why are walking lunges preferred over stationary lunges?

2. Book recommendations

3. Dissecting the 02.09.2021 Interval workout

4. Best workout to expose a friend to CrossFit

5. My most embarrassing CrossFit moment

6. Advice to someone starting a new CF affiliate

7. Creating & modifying warm-ups

Programmers need to give themselves creative leeway & space for experimentation & innovation. We discuss these topics in the real world context of the CrossFit Hero workout "Ryan", "Elizabeth" & others. Interval training is also discussed.

Topics covered were: 1. What do I think of Mat Fraser's retirement? 2. Steps to build a better engine. (metabolic conditioning) 3. Questions from an ultra-marathoner are addressed. 4. Favorite shoe for CrossFit? 5. The importance of Flexibility. And much more...

Imperfect workouts are important. Real life can disrupt our workout schedule more often than we would like. When this happens it is important to shift your mindset and goals. Fitness can still be achieved on a reduced timeline and under less than ideal conditions.

My wife, Emily Sherwood is 18 weeks pregnant. This is her 3rd pregnancy. She is a former D1 collegiate gymnast & two-time individual competitor at the CrossFit Games. She answers questions from the community related to doing CrossFit while pregnant.

How long should you Rest during Interval training? We discuss the article "Rest & Recovery in Interval-Based Exercise", which was written by Tony Leyland. The article was originally published in the CF Journal, Issue 56 in April of 2007.

Topics addressed were...

1. What factors affect the "intended stimulus" of a workout?

2. What does "training for longevity" really mean?

3. Should some people train more to have more "fitness reserves" for later in life?

4. What are the BTWB "Specialty Programs"?

5. Which BTWB Specialty program should I choose?

Do NOT try this at home! Stories about workouts gone bad. I share some blunders I've made over the years.

Questions/topics from the Linchpin community answered were:

1. Is it okay to drop a deadlift from the top?

2. Touch-n-Go Deadlifts vs Dead-Stop Deadlifts

3. Should you wear a weight belt?

4. DB Box Step-ups & Devil Press

And much more...