Linchpin Conversations is a podcast covering health, fitness, personal development and random musings regarding life.
…
continue reading
Hosted by Pat Sherwood & Adrian Bozman, each episode is packed with insightful & actionable information aimed at people passionate about CrossFit, health & fitness, as well as general strength & conditioning. If you are an athlete, coach, gym owner or simply enjoy improving yourself & those around you through fitness, you've come to the right place. A podcast brought to you by the BTWB team.
…
continue reading
1
VNR #164 - 2024 CrossFit Games Semifinal Events - explained
59:19
59:19
Play later
Play later
Lists
Like
Liked
59:19
- Adrian Bozman programmed the 6 events for the 2024 CrossFit Games Semifinals. - In this episode he explains to Pat his thought process behind each event & why it was programmed.By btwb
…
continue reading
Tall athletes vs Short athletes, pros & cons. | 3 Songs for the rest of my life. | Woking out during & after sickness. | Fitness for kids. | C2B pull-ups with a low ceiling. | How much intensity is needed at 40+ years old? | Dumbbells = fitness.
…
continue reading
1
Fitness while Married with 2 Kids & a Sedentary Job.
29:51
29:51
Play later
Play later
Lists
Like
Liked
29:51
Scott is a husband, a father & has a job which has him sitting most of the day. He has been a member of Linchpin for over 2 years. Life got hectic, as it does for many of us & he let his health & fitness deteriorate to an unacceptable level around the time his second child was born. He made a decision to change his life & has not looked back. This …
…
continue reading
1
VNR #163 - Coach Ryan Davis - D1 Football, Strength & Conditioning and more
52:28
52:28
Play later
Play later
Lists
Like
Liked
52:28
- Ryan Davis is the Director of Football Strength & Conditioning at The University of Maryland. - He has worked with athletes from all different sports including football, basketball, baseball, soccer, rowing, gymnastics & more. - He believes in developing both the physical & mental capacity of his athletes. - Pat & Adrian discuss a wide range of t…
…
continue reading
No bike or Rower...what can I do? | "Not For time" vs "For Quality" | Barbell Squats vs Dumbbell Squats. | Is a "Hilly" running course good or bad? | Controlling heart rate. | Are Double-unders important? | Stay fit when life is hectic. | Origins of the name "Linchpin". | Supplements.
…
continue reading
Blake is a husband, a father & a member of the Linchpin community. He had a terrible accident in the Army when his parachute malfunctioned. This accident, along with other major life changes lead to him gaining nearly 100 pounds. In this conversation he talks about is journey back to a healthy weight & lifestyle.…
…
continue reading
1
VNR #162 - Has the Kettlebell Snatch been forgotten?
18:55
18:55
Play later
Play later
Lists
Like
Liked
18:55
- A VNR listener, who has been a CF coach for 5 years, was recently preparing to take the RKC1 qualification. - While preparing for this qualification he received a lot of flak for the “American Swing”, which is so prevalent in CrossFit. - Since the Kettlebell Snatch also takes the kettlebell to the overhead position, why is it not more frequently …
…
continue reading
A goal I'm working on. | Book recommendations. | You only have 30 minutes to train. | Swapping training days & rest days. | DIY rope climb set-ups. | Oly lifting in a wetsuit. | How to get fitter. | My dream vacation.
…
continue reading
It is common for athletes to repeat workouts. It is also common to scale workouts & then slowly increase their difficulty over time as you progress. Should you compare times on the "same" workout if you increase the weight, for example?
…
continue reading
1
VNR #161 - How to improve high skill movements under fatigue
25:10
25:10
Play later
Play later
Lists
Like
Liked
25:10
- A VNR listener from the UK says he struggles when trying to perform complex movements while fatigued. - Bar muscle-ups, Ring Muscle-ups, Double-unders, Snatches & Chest-to-bar Pull-ups are some of the movements he mentioned as being problematic. - He is looking for how to best improve these areas of his fitness. - Pat & Adrian discuss this topic.…
…
continue reading
Habit I would like to add or delete. | Improving high skill movements. | What movements are not worth the risk? | Advice for opening an affiliate? | Shoulder health. | Fit a long workout into a short time. | How long does it take to get strong? | Linchpin Monthly Fitness Tests. | "Open Prep" & "Murph Prep". | Lifting for 1RMs. | Mental fortitude. |…
…
continue reading
Small, daily amounts of fitness can lead to big changes in your life. You don't need a lot of time or fancy equipment to be fit & healthy. All you need is knowledge, discipline & support.
…
continue reading
1
VNR #160 - Is becoming a Competitive Athlete worth it?
27:18
27:18
Play later
Play later
Lists
Like
Liked
27:18
- A 28 year old Police Officer from Europe is considering becoming a competitive athlete. - He has only been working out for 3 years, and only doing CrossFit for 6 months. - After winning a local competition a trainer has told him that he has potential to go to the next level. - What are the pros and cons of this decision? - What does it really tak…
…
continue reading
10 exercises for the rest of my life. | How to deal with "tennis elbow" | Not for time workouts + accessories. | Challenges with an online community. | btwb fitness level, which workouts count? | Improving Olympic lifts. | Linchpin vs competitive programming. | Recommended level of intensity. | Training 3 times per week. | The state of kid's sports…
…
continue reading
In this epsiode we discuss how to get better at pull-ups, as well as defining what "pull-ups, any style" means when you see that as part of the description of a Linchpin workout.
…
continue reading
1
VNR #159 - Working Out While Sick…Yes or No?
23:21
23:21
Play later
Play later
Lists
Like
Liked
23:21
- A VNR listener wants to know if they should workout while sick? - They said they never used to get sick, but that has changed since having kids. - Their child is in daycare & now it seems they are sick all the time & their fitness is taking a serious hit. - Pat & Adrian discuss this topic.By btwb
…
continue reading
1
Pegboards, QuarterFinals & Dynamic Warm-ups.
26:12
26:12
Play later
Play later
Lists
Like
Liked
26:12
Pegboard training. | What if you miss a workout? | Dynamic range of motion warm-ups. | What does "taxing the Central Nervous System" mean? | C-kip vs Butterfly kip. | How to attack Quarter Final workouts.
…
continue reading
1
"CrossFit hurt my joints more than anything."
26:11
26:11
Play later
Play later
Lists
Like
Liked
26:11
This was a comment left on my instagram by someone I do not know. It sparked many thoughts, ideas, topics & concepts I felt would be worthy of discussion. I hope you find this conversation helpful in guiding your long term fitness journey.
…
continue reading
1
VNR #158 - Kristi Eramo O’Connell, Hyrox racing & life after the CrossFit Games
57:40
57:40
Play later
Play later
Lists
Like
Liked
57:40
- Kristi Eramo O’Connell has been a lifelong athlete. - She competed 7 times at the CrossFit Games, six of which were as an individual athlete. - She recently ran a marathon in 3 hours & 4 minutes with minimal training. - She retired from the CrossFit Games with a new focus of “taking on different athletic challenges”. - Hyrox racing was one of her…
…
continue reading
Ivan K. is a coach & part owner of CrossFit Minic in Basel, Switzerland. He is a Level 3 Coach & has been a trainer at gyms all around the world. He has experienced the difference between good & bad programming. Ivan made the switch to Linchpin at his gym & he explains why.
…
continue reading
1
VNR #157 - How, When & Why to talk about Nutrition
37:08
37:08
Play later
Play later
Lists
Like
Liked
37:08
- Why is Nutrition important? What aspects of fitness & health are affected? - How & when do you broach the subject with someone? - What are actionable steps to try with clients and/or friends? - Pat & Adrian answer this question based on their personal experiences.By btwb
…
continue reading
Explain the "Levels" on btwb. | Working 13 hours a day & staying Fit. | Monday Monster Mash & the Buttery Bros. | Improving the Olympic Lifts in your garage. | Mon thru Fri workout, Weekends off schedule.
…
continue reading
There are many people who love snatching, & just as many who hate it & avoid it at all costs. Why do we snatch? What are the benefits? If someone did not want to snatch what are some effective modifications or substitutions?
…
continue reading
- A VNR listener asked for tips & tricks for eating well while traveling. - Pat & Adrian answer this question based on their personal experiences.By btwb
…
continue reading
"Spur of the moment" workouts. Linchpin for Affiliates. | How to lose 20 lbs by summer. | VNR Pull-up program. | Working out twice a week. | Programming a Games workout. | Favorite hobby outside of fitness. | What do I think of Hyrox? | What does being a good coach mean? | High intensity vs "Dancing with the Devil". | How to know the difference bet…
…
continue reading
Depending upon the phase of life you are, there may be value in considering "starting fresh" and "forgetting" your previous personal bests. Of course the topic is nuanced & has many layers worth considering that will vary from individual to individual, but the general topic should help athletes set expectations and is a useful thought experiment.…
…
continue reading
1
VNR #155 - If CrossFit never existed, what would we do?
26:16
26:16
Play later
Play later
Lists
Like
Liked
26:16
- A VNR listener asked the question, what would Pat & Adrian be doing if CrossFit never existed? - Pat & Adrian answer this question with regard to physical fitness, as well as occupation.By btwb
…
continue reading
Do the Linchpin monthly test not "Respect the Heavy Days". | Favorite Heavy Days at a High Heart Rate | How to increase grip strength. | Shipping Linchpin merch overseas. | Will CrossFit build muscle? | The "Tempus" feature on the btwb app. | Scaling to increase intensity.
…
continue reading
In this episode we walk through the Monthly Linchpin Fitness Tests which will happen beginning in May 2024. Below are the monthly tests, which will be labeled as "Checkpoints".
…
continue reading
1
VNR #154 - "Cheating" on CrossFit with BodyBuilding
30:01
30:01
Play later
Play later
Lists
Like
Liked
30:01
- A recreational athlete has been doing CrossFit for 6 years & is considering dropping a couple of Crossfit sessions each week to add in some bodybuilding. - They want to know if they would be “Cheating” on CrossFit by doing some globo gym isolation movements. - Form, function & aesthetics are discussed. - Want vs Need is discussed. - Accessory wor…
…
continue reading
What counts as "Rx'd"? | Improving Engine & Pain Tolerance. | Heavy Day Rep Schemes. | Fran. | Deadlift form on Open workout 24.2. | Improving Running Technique. | Setting Fitness Goals. | Training High School Athletes. | Improving Olympic Lifts When Training Alone. | Tall Athletes & Body Positioning.…
…
continue reading
Actionable steps for new athletes looking to begin working out are presented.
…
continue reading
1
VNR #153 - Chad Vaughn - 2x Olympian in Weightlifting
1:05:11
1:05:11
Play later
Play later
Lists
Like
Liked
1:05:11
- Chad Vaughn is a 2-Time Olympian, 9-Time Senior National Champion, 2003 Pan American Games Gold Medalist, 3-Time Pan American Games Team Member, 6-Time Pan American Team Member, 6-Time World Team Member & Former Senior American Record Holder. - He is also very well versed in CrossFit. - Pat & Adrian cover a wide range of topics from Chad’s journe…
…
continue reading
1
Help! I struggle with Chest-to-bar pull-ups!
15:51
15:51
Play later
Play later
Lists
Like
Liked
15:51
Tips, tricks & recommendations are given to improve your chest-to-bar pull-up capacity.
…
continue reading
1
VNR #152 - Gym owner refuses to program short workouts
28:52
28:52
Play later
Play later
Lists
Like
Liked
28:52
- A gym owner refuses to program short workouts. - The gym owner feels that most people come to the gym to do a “nice long workout”. - A trainer (not the owner), who is responsible for creating the programming for the gym does not agree with the owner on this subject & feels short workouts need to be programmed. - Pat & Adrian discuss this topic & …
…
continue reading
How to fix achilles tendon pain. | When/If to add a VNR cycle. | Linchpin meet-ups. | Rope climbs vs Peg Boards. | Test Weeks. | Mixing the order of workouts. | Task vs Time Priority. | Working out on poor sleep. | Favorite Open workout. | Linchpin for Gym Owners. | Ascending vs Descending rep schemes. | How to time sprints when running. | Rogue In…
…
continue reading
A real world testimonial is read from someone who left Linchpin & then decided to comeback. She shares her experiences & the decisions that lead back to the Linchpin community.
…
continue reading
1
VNR #151 - Pat & Boz play “20 CrossFit Questions”
31:56
31:56
Play later
Play later
Lists
Like
Liked
31:56
- In this lighthearted & fun episode Pat & Adrian play “20 Questions” with a CrossFit theme. - Below are the 20 Questions. Feel free to post your answers in the comments section under this episode on the btwb YouTube channel. Power lifts or Olympic lifts for the rest of your life? Run, bike or row? Time priority or task priority? Ring Muscle-ups or…
…
continue reading
What does it mean to be "Ferociously Fit"? | How to peak on a certain day. | Burgener warm-up with tight shoulders. | Weighted pull-ups...belt or vest? | The Jefferson Deadlift. | Is there a need for more than a 30" box jump? | A busy life leads to reduced workout time. | Introducing a new person to working out. | Overcoming a fear of box jumps. An…
…
continue reading
1
"For Time" is not the only way to work out.
14:21
14:21
Play later
Play later
Lists
Like
Liked
14:21
Workouts can be done as For time, For time or not, Not for time, Kinda for time. What's the difference?
…
continue reading
- A VNR listener asked why there are not more opportunities for low income people who cannot afford the monthly fee to attend a CrossFit gym. - This VNR listener has people workout in his barn gym for free if they cannot afford to go anywhere else. - Pat & Adrian discuss ways to bring fitness to people who cannot afford a gym membership.…
…
continue reading
Can you be too strong? | Linear strength cycles. | Running in place vs actual running. | Cheat meals. | Stretching. | Modulating intensity. | Training at elevation. | Hot yoga. | Firefighter works 2 days on & 4 days off. 1| Calculating dumbbell reps & loads. | And much more…
…
continue reading
Various strategies for working delicious treats into a healthy life are discussed. I talk through my lessons learned, failures & victories with sugar.
…
continue reading
1
VNR #149: Rehab after a total hip replacement
35:09
35:09
Play later
Play later
Lists
Like
Liked
35:09
- 9 weeks ago Pat had a total hip replacement surgery. - Week by week he has been building himself up. - This episode explores the unique process Pat created to expedite his road to recovery. - Adrian interviews him about his journey, thought process, lessons learned & struggles.By btwb
…
continue reading
Training around an injury. | Time goals for low intensity training. | Preparing for a 10 mile trail run. | Trimming calluses & hand care. | What workouts have “interference”? | Meal prep. | Is Rucking good for you? | Pros & cons of intentional weight gain. | Supplements & Creatine. | Modulating Intensity. | Running with an artificial hip.…
…
continue reading
1
Recovery, stretching, volume & intensity.
13:57
13:57
Play later
Play later
Lists
Like
Liked
13:57
Recovery, cool downs, stretching, volume & intensity. How to find your sweet spot as an athlete.
…
continue reading
1
VNR #148 - Hotel & Vacation workouts - tips & tricks
28:21
28:21
Play later
Play later
Lists
Like
Liked
28:21
- What are tips & tricks to create workouts while traveling? - A VNR listener is planning a 10 day trip to Mexico & wants to make sure his fitness does not suffer. - Pat & Adrian have spent extensive time traveling the world, living in hotels & creating workouts with limited equipment. - They explore this topic & share their lessons learned.…
…
continue reading
1
Does each programming block have a focus?
55:01
55:01
Play later
Play later
Lists
Like
Liked
55:01
Does each programming block have a focus? | Show me your garage/home gym! | Hip replacement rehab protocol. | Takeaways from the nutrition challenge. | Using the “tempo” feature on btwb. | Intentional interference. | 90’s rap. | Impactful people in my life. | The future of Linchpin & CrossFit in general. | RMU vs BMU. | Modulating Intensity. | And …
…
continue reading
All about the Deadlift. Traditional vs Sumo vs Trap Bar deadlifts. Which one is right for you?
…
continue reading
1
VNR #147 - Cold Plunge & other recovery protocols
29:51
29:51
Play later
Play later
Lists
Like
Liked
29:51
- Will a Cold Plunge improve your performance and/or recovery? - Are certain things popular for a while & then fade away, like compression gear & physio tape? - Before you experiment with these things it is important to be doing the fundamentals well, like sleep, nutrition & workouts. - Pat & Adrian tackle this topic.…
…
continue reading