Linchpin Conversations

1. Butterfly kip vs C-kip, which is safer/better?

2. A member asked how it is possible that his major lifts are improving even though we only go heavy once a week. His old gym lifted heavy every day. Now he goes heavy only once a week and lifts are going up. How is this possible?

3. Is "Rowing Murph" a good modification for people who cannot run?

4. Weight belts & knee sleeves...do they have utility?

Tips & tricks to successfully perform CrossFit workouts in a traditional gym environment.

1. How to stay healthy & sane in a global pandemic

2. Every training session should have a goal.

3. Targeting individual weaknesses.

& much more...

Rod talks about community, coaching, helping people and why he chose to open a gym in the middle of the global COVID-19 pandemic.

1. Do I ever make Super Fitness Robot times that are unobtainable just to see if people can do it?

2. Pros & Cons of pursuing high skill movements like the snatch alone in your garage.

3. Dynamic stretching in warm-ups.

4. What are the benefits of "Rucking" & why do people seem to enjoy it so much?

How to modulate your intensity in order to have a long, happy, healthy & sustainable experience with CrossFit.

1. Why I should or should not go head-to-head against Emily Sherwood in the classic CrossFit workout "Nasty Girls".

2. How much do poor decisions outside the gym, such as nutrition, sleep, screen time, etc affect the results we hope to achieve inside the gym?

3. How to improve your burpee capacity.

4. What is my plan to maintain workouts once my new baby daughter is born?

A question about scaling is answered from an athlete who says they struggle with almost all aspects of any given workout. The "RX'd" loading, rep range, rounds, etc all seems out of reach. What is the proper course of action to keep them safe while improving their overall capacity?

Topics addressed were:

1. What do I take into account when including CrossFit benchmarks or Hero workouts into the Linchpin programming?

2. How does (or should) bodyweight be taken into consideration when choosing loading and/or making the decision whether or not to scale a workout?

CF Insanity has been an affiliate for over 10 years. They are one of the many gyms which choose to follow the CF Linchpin private track for their programming. Dave talks with me about what it takes to build a strong community, lessons learned over the years and how to become a better trainer.