Linchpin Conversations

Questions/topics from the Linchpin community answered were:

1. How do we choose the rep schemes for Heavy Days

2. What makes a "bad" workout?

3. Thoughts on barbell complexes

4. Working from home

5. How & when to start coaching CrossFit

The key to Double-unders, Muscle-ups & Snatching. A discussion of "Training" versus "Practice". This is a key element of classic CrossFit methodology and critically important to athletic development.

"AMA" Questions/topics from the Linchpin community answered were:

1. Games athletes and the Monday Monster Mash

2. Reviewing data to influence programming

3. Advice I would give myself when I first started CrossFit

4. Breathing techniques learned in the SEAL Teams

5. Will the Linchpin private track price go up from $10?

6. Programming for Teens and Masters at the CrossFit Games

7. How to appropriately challenge yourself without wrecking yourself

8. Building a home gym

Divorced, depressed, 30 pounds overweight & asking for help. We answer a question from someone going through a very rough time in their life. They are struggling with consistency, motivation and injuries. In their own words they always start working out, do too much too quickly, get injured, lose motivation and then repeat this cycle over and over. We discuss the way to break this cycle, get on a healthy path and stay there!

This is from the "Ask Me Anything" we host every Thursday in the CF Linchpin private track Facebook group. Members submit questions and other members upvote them. The most popular ones get answered live each week. Questions/topics from the Linchpin community answered were:

1. How to I manage manage my time to meet all the demands of Linchpin Athletics, life, family, etc...

2. Should accessory work be approached with the same level of intensity as a workout?

3. Tips for improving your L-sit

4. Which movements did I struggle with when I was new to CrossFit & how did I improve?

5. In a multi-round workout should you pace it from the beginning or start fast & try to hold on?

And much more...

You are always authorized to modify/scale a workout to meet your needs. Educating yourself is key to success in this critical area. If you begin to understand the "why" behind the workout, then you can change it in a way that still preserves the intended stimulus. I use a real world example from the classic benchmark workout, "Chelsea".

Questions/topics from the Linchpin community answered were:

1. Recommendations for flexibility

2. Biggest mistakes I see people make in CrossFit

3. Warm-ups and deload weeks

And much more...

EC Synkowski is the owner of OptimizeMe Nutrition. She discussed why she created her 10 principles, why no specific foods are listed and the importance of properly educating yourself regarding food.

Questions/topics from the Linchpin community answered were:

1. What are some of the best CrossFit Journal articles to improve knowledge?

2. What pieces of gear do I use the most and the least in my garage gym?

3. How do you know if you are embracing scaling a bit too much?

4. What are some tips/tricks to increase intensity when working out alone?

5. What are the origins of Linchpin?

6. What is the thought process behind creating team workouts?

7. Top 5 books for personal development?

And much more.....

Should workouts use percentages of your 1RM or assign the loading?