Linchpin Conversations

1. Strict before Kipping, is it just for Pull-ups?
2. Proper pacing for interval training.
3. Frequently seen movements.
4. Update on my total hip replacement.
5. Why does Linchpin work so well?
6. What to do when you miss a training day?
7. Heavy Lift + Metcon.
8. Training only 3x per week.
9. 4 Euros & a Yank.

Jim did 10 Strict Unbroken Chin-ups on his 70th birthday. He is setting an example of long term health & fitness that should be a goal for all of us. He has been active his entire life, enjoying a wide variety of physical activities from body building to long distance running. At 60 years old he began powerlifting & competed at the national level. His fitness journey lead him to Linchpin, & he explains why.

1. CFL1 vs CFL2 vs CFL3 vs CFL4
2. Mental block with Box Jumps
3. Linchpin in one sentence.
4. Understanding the "No-Equipment Option"
5. Bar Path with a Big Belly
6. Workouts that haunt me.
7. Favorite CrossFit Fads
8. Deload Week vs Modulating Intensity
9. Coming back after a 6 year break.

Ricardo is a physiotherapist living & working just south of Santiago, Chile. When people get injured in sports or daily life, he helps them recover & get back to 100%. He uses classic techniques in his therapy practice as well as incorporating functional movements. This is his story.

1. Athletes who make smart decisions.
2. Improving Oly lifts.
3. Will Zone 2 improve high intensity efforts?
4. How many Pull-ups & Dips = 1 Muscle-up?
5. No-equipment workout.
6. Active vs Full Rest Days.

Tomasz was born & raised in Poland before moving to the U.K. in hopes of a better life. Working a stressful job with long hours did not leave him with a lot of time to workout. He was unhappy with how he looked & ready for a change. He has bounced around various programs from power lifting to body building to fitness. He now calls Linchpin his home & worked out at a local gym in his town until an arsonist set it on fire! This is his story.

1. Why do people Quit CrossFit?
2. How to increase your pull-ups.
3. How to approach a 1RM.
4. What's the point of a cool down?
5. How to use a "landmine attachment".
6. How do we program Thursdays & Sundays for gyms?
7. A realistic take on mobility.
8. Is accessory work really optional?
9. Are Running, biking & rowing interchangeable?
10. What is my Rest Day routine?

Garbage, Recycling, Mt. Kilimanjaro & CrossFit. John is a husband, a father & the CEO of a recycling company. He started doing CrossFit 20 years ago. During that time he has tried many different programs, training styles & even climbed Mt. Kilimanjaro. All of his travels brought him to Linchpin & he explains why.

1. Thoughts on "Gwen"
2. Dumbbells & weight loss.
3. What does "Rest as Needed" mean?
4. Linchpin & BJJ
5. Pros & Cons of 5am workouts.
6. Getting a Linchpin tattoo
7. Segmented Lifting & Cardio programs
8. Evening training disrupts sleep.
9. Is the Zone Diet relevant in 2026?

Jo is the president of Gem Air, based in Salmon, Idaho. This is a family business that she had no intention of running, but life has a way at laughing at your plans. She has been athletic all her life & even competed at the Crossfit Games on a team. In addition to all of that she has been a river guide for 25 years. This is her story.