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PODCAST

Linchpin Conversations

Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.

health & fitness fitness

All Episodes

34:48

Growing up in an Ice Cream Shop!

Linchpin Conversations ·

2025/05/09

Elizabeth S. is a wife, as well as a mother of a 4 year old boy. Growing up, her family owned & operated an ice cream shop. This family business not only tempted her with delicious treats, but it also taught her a solid work ethic. She has never considered herself an athlete & often places demanding expectations on herself regarding workouts. After the birth of her son she is exclusively working out at home & has found a way to include fitness in a busy life.

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41:50

VO2 Max vs Fitness.

Linchpin Conversations ·

2025/05/05

VO2 Max Morning Crew or Late Night Workouts? Box Jump Overs vs Box Jumps Strict Pull-ups & other goals. Lunges for distances vs specific steps. How not to tear your hands on pull-ups. 3 weeks of squatting. Strict vs Kipping Toes-to-bar.

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41:22

2 Open Heart Surgeries & Burpees.

Linchpin Conversations ·

2025/05/02

John W. is a family man with 3 kids. He has dealt with heart issues since high school. This lead to him have two separate Open Heart Surgeries. Through all of this he has maintained a positive attitude & is committed to long term health & fitness. He is also one of those rare people who actually LOVES burpees! This is his story.

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2 Open Heart Surgeries & Burpees.

Linchpin Conversations ·

2025/05/02

John W. is a family man with 3 kids. He has dealt with heart issues since high school. This lead to him have two separate Open Heart Surgeries. Through all of this he has maintained a positive attitude & is committed to long term health & fitness. He is also one of those rare people who actually LOVES burpees! This is his story.

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57:09

Working out is Not Fun anymore.

Linchpin Conversations ·

2025/04/28

Tapering for a Competition Next level gymnastics. More burpees! Efficient warm-ups. The 5-on, 2-off schedule. Deload weeks. Using a Non-Concept2 Rower. Rearranging Rest Days. What to do when working out is not fun anymore. Scaling workouts. Is Linchpin ok for a beginner? Strict gymnastics.

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34:37

Working on Oil Rigs & Ruptured Achilles Tendons.

Linchpin Conversations ·

2025/04/25

Jim is a family man with 3 kids. They live in Norfolk, Englad. He spent most of his life working on offshore oil rigs as an electrician. He has ruptured his achilles tendon multiple times over his life while playing sports & still deals with it to this day. He is also a self proclaimed "program hopper" that has decided to call Linchpin his home. This is his story.

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41:13

Why would you modify a workout?

Linchpin Conversations ·

2025/04/21

Improving cardiovascular fitness. Thoughts on leadership. Accessory work. The current state of CrossFit. Banded pull-ups. Improving pull-up capacity. Why should you modify a workout?

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28:21

69-years old & doing Squat Cleans!

Linchpin Conversations ·

2025/04/18

Kay is an amazing woman who has been active her whole life. She started training in CrossFit when she was 58 years old. She got her first box jump at 59 years old. She was searching for a supportive online community to call home & chose Linchpin. This is her story.

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37:26

Pull-ups on a tree that's 2 miles away.

Linchpin Conversations ·

2025/04/11

Ben B. studied International Relations in college. He wanted to get some real world experience in this topic, so joined the Peace Corps as a volunteer. He spent all of his time in a small town in Ethiopia helping out the local community. When he was there he was doing Linchpin workouts & he would have to run 2 miles in order to do pull-ups from a tree. This is his story.

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44:33

Is "Kipping" necessary for fitness?

Linchpin Conversations ·

2025/04/11

How are the goal times determined? Would I change about the Open? When is Linchpin Test 13? Help! I can't squat! Do you need to know your 1RM? Scaling & modifications. What if you never kip? What type of bike do I recommend? Is an Air Bike necessary?

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33:39

Iraq, Explosions & Traumatic Brain Injury.

Linchpin Conversations ·

2025/04/04

Mark is a husband, a father & a Linchpin member. During his time in the U.S. Army he deployed to Iraq. The vehicle he was in got ambushed & blown up. This resulted in several injuries, including a traumatic brain injury. This caused him to be medically retired from the military & he started a new life. Mark shares his story in this episode.

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38:41

CrossFit vs Powerlifting.

Linchpin Conversations ·

2025/03/31

Does "Crash & Burn" have value? Bodybuilding movements. Resetting PR's. Pacing on the bike & rower. Does the order of workouts matter? Significance of the 21-15-9 in CrossFit. My biggest challenge with Linchpin. Is CrossFit better than Powerlifting? What's the point of Wall Walks? Keys to maintaining motivation.

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37:00

Being a Cop & a Father of 3 kids.

Linchpin Conversations ·

2025/03/28

David is a husband, a father of 3 kids, a law enforcement officer & a Linchpin member. He first dabbled in CrossFit back in 2010. Since then he has been a member of several different gyms. Now he works out at home & tries to do between 3 to 5 workouts a week. This is his story.

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40:55

CrossFit is For Sale...my thoughts.

Linchpin Conversations ·

2025/03/24

CrossFit is For Sale. What happens when you don't PR? Training for a specific sport or event. How much do I actually sleep? How to get your chest ready for the beach. Ideal height for box step-ups. How high should your pull-up bar be? How to sub Jump Rope for Running. History of the Linchpin Tests.

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31:52

Raising 4 kids & working out at 4am.

Linchpin Conversations ·

2025/03/21

Blake is a husband & a father to 4 kids. For as long as he can remember he has struggled with his weight. At 5'9" tall he has been as heavy as 270 lbs & as light as 185 lbs. He has tried all different nutritional strategies as well as plenty of different workout programs. He has found a place to call home in the Linchpin community. This is his story.

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48:34

Suitcase Carry vs Farmer's Carry.

Linchpin Conversations ·

2025/03/17

What to do on "Rest Days"? Purpose of the "Suitcase Carry"? Ring MU's vs Bar MU's. When to do Accessory work? Split Snatch vs Squat Snatch. Choosing 3 workouts a week. Kickstand squats. How to improve pull-ups. Fitness goals as you get older.

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44:18

Alcohol Addiction & a Love/Hate relationship with...

Linchpin Conversations ·

2025/03/14

Spencer is a husband, a father to 5 children, a military veteran & has dealt with addiction to alcohol. He first learned about CF over 15 years ago. Since then he had a fitness journey that includes ups & downs, just like many of us have experienced. He was able to overcome an addiction to alcohol & he shares his story in this interview.

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47:56

CrossFit vs HYROX

Linchpin Conversations ·

2025/03/10

Pull-ups "any style". The longest run I've ever done. Working out vs being active. If I had 3 CrossFit wishes. CrossFit vs HYROX. Ring Rows vs Jumping Pull-ups Training 5 days in a row. Working out on vacation?

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32:18

L-sit pull-ups at 76-years old!

Linchpin Conversations ·

2025/03/07

Ben G. is a husband, a father of two, & a Linchpin member. He & his family live near the mountains in France. Ben is incredibly fit, humble & kind. He smashes workouts & brings out the best in other people. His parents & grandparents were very strong. His grandfather could do L-sit pull-ups at 76-years old! Ben & his wife are raising their two children to follow in his footsteps. This is his story.

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51:42

When to go Rx'd+

Linchpin Conversations ·

2025/03/03

When to go Rx+ Best way to recover from life stress. How to link muscle-ups together. Uneven lifting surfaces. Cool down & recovery. Task vs Time priority workouts. Improve your running. Origins of Linchpin. Heavy Lift + Metcon.

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