Pat Sherwood has worn just about every hat you can wear in the world of CrossFit.

He has been a member of the seminar staff, an analyst on the Update Show and is now the media manager for CrossFit Health—plus, he runs his own online affiliate, CrossFit Linchpin.

Here, Pat talks about his experience going through BUD/S to become a Navy SEAL, how he got involved in CrossFit, what it was like being one of the first members of the CrossFit media team and how he defines good programming.

Links:

CrossFit Linchpin
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Contact:

Instagram: @sherwood215, @crossfitlinchpin

Timeline:

1:22 – Pat’s athletic background (“no athletic ability in any way, shape or form”).

3:00 – Why he joined the Navy SEALs.

5:07 – BUD/S: “It was unpleasant.”

7:46 – Lessons learned from BUD/S.

12:50 – Finding his way to CrossFit post-Navy.

16:34 – Memories from the CrossFit Seminar Staff—including that one time he intervened during a domestic assault.

18:38 – Competing at the ranch in the 2009 CrossFit Games.

20:17 – Transitioning from the Seminar Staff to the media team.

22:41 – Learning how to be a media professional.

27:33 – The Larry David of CrossFit media.

30:17 – When Pat asked a roomful of broadcast professionals what “hill-eet-ees” meant.

31:37 – Four months touring South America on a motorcycle.

34:31 – The birth of CrossFit Linchpin and the Monster Mash.

38:02 – The definition of good programming.

41:31 – What makes someone a good programmer.

43:28 – Pat’s current role with CrossFit Health.

47:21 – On health and personal accountability.

49:35 – On fatherhood and finally settling down in his early forties.