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
Artur lives in Portugal. Nikos lives in Greece. Both are married with kids & have busy jobs. Through Linchpin, they started commenting on each other's workout scores. Then they started to motivate one another & a freindly competition developed. As time went by they became true friends & talk almost every day. This is their story.…
…
continue reading
- A member of a CrossFit gym is unsure whether or not he should leave his current gym & find another one. - The owners seem to play favorites with some members, while ignoring others. - Members who are friends with the owner can train twice a day, other members are not allowed to. - Pat & Adrian address these issues.…
…
continue reading
Box Jumps vs Step-ups Linchpin for Adaptive Athletes & kids. Choosing only 3 workouts a week. Improving Pull-ups. Improving Oly lifts. Do you need an Abmat for sit-ups? When you miss a day...skip it or make it up?
…
continue reading
Josh R. is a husband, a father & a self-admitted program hopper. During a 2 year period he was a part of 12-16 different online programs. Josh walks us through his fitness journey, what lead him to try so many different programs & why he chose to return to Linchpin.
…
continue reading
1
VNR #181 - How much squatting is too much?
26:40
26:40
Play later
Play later
Lists
Like
Liked
26:40
- A VNR listener named Jamie wrote in with a couple of questions. - He wants to know if taking “seasonal breaks” from fitness is okay? - He also wants to know how much squatting is too much? - Pat & Adrian address these topics.By btwb
…
continue reading
Do I ever get bored programming? What would I change about Linchpin? Body says YES, head says NO to working out. How to break through plateaus. Podcast recommendations. Thoughts on the “electrolyte craze" happening. How to workout with your kids. One arm stronger than the other. Do I look at the clock during "for time" workouts?…
…
continue reading
Chelsae is a wife, a mother to 6 children & a Linchpin member. She is also currently pregnant with another baby. This will be her 4th postpartum jounrey with Linchpin & her 3rd pregnancy with Linchpin since day one. She shares her journey & lessons learned for other moms who are pregnant & active.
…
continue reading
1
VNR #180 - How to use btwb - YOUR Questions get answered
1:09:44
1:09:44
Play later
Play later
Lists
Like
Liked
1:09:44
- This is the ultimate guide to optimizing your experience with btwb. - Jake works for btwb & is a subject matter expert. - Pat asked the community for their top questions about the btwb app. - Jake answers every question in detail, including doing a screen share when needed, to ensure everything is crystal clear. - Topics covered are: - What is Te…
…
continue reading
Did Adrian Bozman quit? | How to get more strict pull-ups. | Echo bike & upper body fatigue. | Craziest thing I've seen in a gym. | Proper height for box step-ups. | Redefining CrossFit? | Linchpin & competition. | What is the ideal rest day. | Sustainable nutrition. | What's being tested in "Helen"?…
…
continue reading
1
A new country, a new language & a new dad.
29:58
29:58
Play later
Play later
Lists
Like
Liked
29:58
Ruan is a husband, a new father to a little baby girl & a Linchpin member. He was born & raised in South Africa, but recently moved to Germany for a new job. He is adapting to a new country, a new culture & his new role as a dad. His free time is limited, & he only has a pair of dumbbells for working out. This is his story.…
…
continue reading
1
VNR #179 - Grip Strength, Lumberjacks & being a 20-year CrossFit Affiliate
1:11:25
1:11:25
Play later
Play later
Lists
Like
Liked
1:11:25
- Kurtis Bowler & his wife Laurie opened Rainer CrossFit in 2004. - Their gym recently celebrated its 20 year anniversary as a CrossFit affiliate. - It is currently the oldest active affiliate. - Kurtis shares the evolution of this gym over the last two decades. - He & Pat also chat about lumberjacks, grip strength & much more.…
…
continue reading
Choosing the right dumbbell loading. | How to use a sandbag. | What skill challenged me the most? | When to do the Monster Mash? | Selecting rest periods for intervals. | How deep should you squat? | Programming for a hypothetical athlete.
…
continue reading
Scott F. is a husband, a father & a Linchpin member. For 15 years he worked as a National Park Ranger in Yosemite & the Grand Canyon. He did law enforcement, search & rescue, as well as emergency medical work. He first got into CrossFit in 2006 & has been hooked ever since. This is his story.
…
continue reading
1
VNR #178 - Are Butterfly Pull-ups worth the risk?
31:58
31:58
Play later
Play later
Lists
Like
Liked
31:58
- A CrossFit enthusiast asked if butterfly pull-ups are worth the risk? - Pat & Adrian discuss this topic.By btwb
…
continue reading
Does 1RM relate to as "Rx'd" loading? | 10k run program. | Programming mistakes. | Relative Intensity explained. | Is sitting all day bad? | How do you test your fitness in real life? | What is a total hip replacement? | Why is Strength + Metcon so popular? | Training for Hyrox & engine building. | How sore is too sore? | How important is handstand…
…
continue reading
Nick B. is a husband, a father, military officer & member of the Linchpin community. He spent many years as a dedicated runner doing everything from 5k runs to 100 miles races & everything in between. In 2018 he joined Linchpin & has been a member for over 6 years. This is his story.
…
continue reading
1
VNR #177 - Would CrossFit be better with no variance?
37:13
37:13
Play later
Play later
Lists
Like
Liked
37:13
- A VNR listener does not like the “variance” aspect of the CrossFit methodology. - He wants to know what would be the pros & cons of simply repeating the same 3 weeks worth of workouts over & over forever. - Pat discusses these topics & more.By btwb
…
continue reading
Minimum fitness equipment. | Deload weeks. | Programming themes. | Fitness Test at the Olympics. | Taking time off from working out. | Strict before kipping for T2B? | 1st, 2nd, 3rd wave adaption in CrossFit | The kickstand squat.
…
continue reading
Patrick S. is one of the many amazing people we have in the Linchpin community. He has a profoundly physically demanding job. Every day he moves heavy boxes for hours & hours. In a previous phase of life he was also a power lifter who experimented with performance enhancing drugs. Patrick is an open book & shares all aspects of his fitness jounrey …
…
continue reading
1
VNR #176 - “Murph” with 100 lbs & raising twins. - Dan Bailey interview
42:07
42:07
Play later
Play later
Lists
Like
Liked
42:07
- Dan Bailey is multiyear CrossFit Games athlete, a husband & a new father to a set of twins. - Dan talks about how his life & training have changed since having kids, as well as the lessons he has learned. - He also has been pursuing the goal of a 600 lb deadlift, a 500 lb back squat & a 400 lb bench press. - Recently Dan completed the hero workou…
…
continue reading
My favorite movement/workout. | How to be ok scaling workouts. | Lazar & the 2024 CF Games. | Upcoming challenges - Linchpin Test 13 | Turkish Get-ups | My Paleo journey | Supplementation | Motivation | Fasting
…
continue reading
1
Mexican Culture, Soccer, Dancing & Fitness.
42:37
42:37
Play later
Play later
Lists
Like
Liked
42:37
Adrian is a gym owner & member of the Linchpin community. He grew up playing soccer & loves to dance. He first tried CrossFit while in college & has been hooked ever since. This is his story.
…
continue reading
1
VNR #175 - Does 1 Strict HSPU = 1 Bodyweight Shoulder Press?
29:41
29:41
Play later
Play later
Lists
Like
Liked
29:41
- A VNR listener observed the fact that she can do a strict handstand push-up, but cannot strict press her bodyweight with a barbell. - Would working on both movements at the same time be complementary to increasing her capacity, or is it better to focus on one at a time? - Does this apply to other movements, like bench press & push-ups, etc? - Pat…
…
continue reading
VO2 Max vs Lactate Threshold. | Using btwb data to improve Linchpin. | Are some weeks of Linchpin harder than others? | Pull-ups vs Chin-ups. | Olympic events I love.
…
continue reading
Scott M started doing CrossFit in 2010. He was the heaviest he had ever been in his life at 250 pounds. He found a gym & got his diet under control. Over the last 14 years he has owned a gym, but now works out in his garage as a member of the Linchpin community. This is his story.
…
continue reading
1
VNR #174 - Should trainers always coach the same classes or mix it up?
24:23
24:23
Play later
Play later
Lists
Like
Liked
24:23
- A VNR listener wants to know if trainers should always coach the same classes or mix it up? - If trainers always coach the same classes each day they have a better chance to deeply know those particular clients. - If trainers vary the classes they coach, they will be exposed to new members, and those members will get to experience a different coa…
…
continue reading
My favorite "on the go" snack & drink. | What did CF teach me that the SEALs did not? | Plank holds. | Does Rest = Strength? | The hardest workout I ever programmed. | How long will I keep programming? | How to lift without dying. | Fitness & kids. | How to rearrange workouts. | Proper grip for Deadlifts.…
…
continue reading
1
The Army Combat Fitness Test & much more.
31:53
31:53
Play later
Play later
Lists
Like
Liked
31:53
Anthony is a husband, a father, a civil enginner & a member of Linchpin. He was a 3 sport athlete in highschool who went on to attend West Point. He walks us through his time in the military as well as his fitness regimen now that he is a civilian.
…
continue reading
1
VNR #173 - How to listen to your body when you’re addicted to working out
22:06
22:06
Play later
Play later
Lists
Like
Liked
22:06
- A VNR listener wants to know how he can “listen to his body” while not having FOMO about not training. - He said he feels like he is falling apart lately. He has low back pain, a tweaked knee, & tennis elbow. - He also said he admits to being a bit stubborn & stupid by continuing to train. - Pat & Boz share their opinions on this topic.…
…
continue reading
Common run distances. | The love of Oly lifting. | Improving mobility & warming up. | Do workouts surprises me? | Are butterfly pull-ups worth the risk? | At what stage should we reset our PR's? | Heavy Days vs Sprint Days. | Echo Bike vs Assault Bike. | Dealing with DOMS. | When is it ok to struggle? | Real bike vs rower or Air Bikes.…
…
continue reading
1
Clinical Laboratory Science & Foster Kids.
39:03
39:03
Play later
Play later
Lists
Like
Liked
39:03
Scott is a husband, a father, a clinical laboratory scientist & a Linchpin member. Originally a runner, he first tried CrossFit back in 2013 & got hooked. In 2016 he built a garage gym & started following Linchpin. He & his wife have two children & have fostered many kids over the years. This is his story.…
…
continue reading
1
VNR #172 - World Record Clean & Jerk. Hampton Morris. 20 years old.
49:34
49:34
Play later
Play later
Lists
Like
Liked
49:34
- Hampton Morris is an American weightlifter who will be representing the United States at the 2024 Olympics. - He competes in the 61 kg weight class & holds the world record for the clean & jerk. - He started oly lifting at 12 years old and his father has been his coach the entire time. - Hampton shares his most memorable moments and gives us insi…
…
continue reading
1
A full time Farmer's view on working out.
31:23
31:23
Play later
Play later
Lists
Like
Liked
31:23
Evan W. is a husband, a father, a fulltime farmer & a Linchpin member. He has an extremely physically demanding job which often forces his to work long days outside, regardless of the weather. Even though Evan's job is so tough, he chooses to workout. As a matter of fact, he says it helps him be a better farmer. This is his story.…
…
continue reading
1
VNR #171 - Help! My gym stopped doing skill work!
27:26
27:26
Play later
Play later
Lists
Like
Liked
27:26
- A VNR listener said they are heartbroken because their gym recently stopped doing skill work. - This person’s weakness is gymnastics movements. - They feel lost & want to know how to keep making progress. - Pat & Boz share their opinions on this topic.By btwb
…
continue reading
How to know if a workout is original. | Meters vs Calories on the Air Bike. | Why are Thursdays & Sundays "rest days"? | Mental toughness. | Putting "notes" in btwb. | Using "Crash pads" for barbells. | Balancing Linchpin & a sport. | Improving Handstands. | Do we need to do HSPU's? | Fitness on a vacation.…
…
continue reading
Levi is a husband, a father & a Linchpin member. He has been doing CrossFit since 2014 & joined Linchpin in 2020. Over the last 10 years life has presented several challenges to his family, including serious health issues one of his daughters faced. This caused many starts & stops during his fitness journey. Levi discusses these things & much more.…
…
continue reading
1
VNR #170 - What is the best shoe for working out?
26:01
26:01
Play later
Play later
Lists
Like
Liked
26:01
- Athletes are passionate about their shoes, but is there a best one? - Do you prefer a minimalist shoe? Do you like zero drop? - Do you run in traditional running shoes or in a cross training style shoe? - Pat & Boz share their opinions on this topic.By btwb
…
continue reading
Buck is a husband, a father, a school teacher & a coach. He also loves barbells & has 15 different ones in his garage gym. He has been a powerlifter, a football player & gym rat over the course of his life. He tried several online programs & found a home with Linchpin. This is his story.
…
continue reading
1
VNR #169 - 2024 Olympian Mary Theisen-Lappen: Clean & Jerk 163kg, Snatch 120kg
53:25
53:25
Play later
Play later
Lists
Like
Liked
53:25
- Mary Theisen-Lappen is an American weightlifter who recently qualified for the 2024 Olympics in Paris, France. - She has a lifetime best of 163 kg (358 lbs.) for the clean & jerk and 120 kg (264 lbs.) for the snatch. - Pat & Adrian talk with Mary about training, life, and her journey to the Olympics.…
…
continue reading
Evolution of Linchpin programming. | Coming back from an injury. | Building grip strength. | The story behind "Broken Frog". | Tips for new parents trying to stay fit. | Are you "cheating" on workouts? | Linchpin's origin story. | Who programs the VNR workouts? | btwb fitness level. | What gains can you expect from Linchpin?…
…
continue reading
Marcus M. is a firefighter in Norway. He has been a member of Linchpin since 2018. This year for "Murph" he decided to do a 42.2 km run, 1000 pull-ups, 2000 push-ups, 3000 air squats & another 42.2 km run. (42.2 km is a full marathon) This took him 27 hours & 50 minutes. This is his story.
…
continue reading
1
VNR #168 - Hero Workouts: How often should they be programmed?
28:12
28:12
Play later
Play later
Lists
Like
Liked
28:12
- A VNR listener wants to know how often Hero workouts should be programmed? - Pat & Adrian tackle this topic.By btwb
…
continue reading
Sport Specific Training. | Foot position & lock for rope climbs. | Pain with pull-ups. | Off-season training for Games athletes. | What do I do on Rest Days? | Wearables, Heart Rate, Gadgets & Gizmos. | Running conversions for men & women. | VNR skill cycles & Linchpin. | What if CF did not exist? | Optional Accessory Work. | Internal vs External S…
…
continue reading
Jeanne & Dawn are sisters living in Minnesota. Both have been married 30 years. Dawn has 2 kids & Jeanne has 3. They work out together each day, help each other make good decisions & keep each other motivated. This is their fitness journey.
…
continue reading
1
VNR #167 - A mom with 3 kids, a full time job & not enough sleep, still wants to workout
32:40
32:40
Play later
Play later
Lists
Like
Liked
32:40
- On today’s show Pat & Adrian answer questions from two different VNR listeners, Rick & Lauren. - Rick is 52 years old with a huge background in endurance sports. He is one year into CrossFit & wants to know how to balance his schedule. - Lauren is a busy mom with 3 kids, a full time job & not enough sleep. She is trying to find a way to keep fitn…
…
continue reading
Training around an injury | Bench Press | Modifying interval workouts. | Linchpin Camp/Open. | The ideal CF bodyweight. | Is Linchpin enough for Competitors? | Working out in extreme conditions.
…
continue reading
Melanie is a single mom with 2 kids & a Linchpin member. She was born & raised in Guyana & moved to the US when she was 11 years old. She has an amazing career as a Thoracic Surgery PA & stays very busy raising her 2 kids & getting them to their sports practices/games. This is her story.
…
continue reading
1
VNR #166 - Mattie Rogers talks Olympics, injury, training & life
50:02
50:02
Play later
Play later
Lists
Like
Liked
50:02
- Mattie Rogers is an American weightlifter who competed in the 2020 Tokyo Olympics. - She is a Pan American Champion. - Mattie holds American records in the Clean & Jerk as well as the Snatch in the 76 kg category. - Her weightlifting career has been filled with incredible successes, but she has also dealt with significant challenges as well. - Ma…
…
continue reading
1
Zone 2 training, Progressive Overload & Sprinting after 40.
49:36
49:36
Play later
Play later
Lists
Like
Liked
49:36
Sprinting over 40 years old. | Sleds & odd objects | Listening to your body. | 70% effort forever? | Zone 2 training | Progressive overload.
…
continue reading
Terri G is a wife, a mother, a business owner & a Linchpin member. She & her husband get up at 5am every day to make sure they get in their workout. She talks about her fitness journey & what lead her to Linchpin.
…
continue reading