Health & FitnessFitnessEducationSelf-Improvement

Linchpin Conversations

Pat Sherwood

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

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25 episodes
a few times a week
Avg 43 min
English

Episodes 25

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Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

#699
Yesterday · 51 min
Please Help Me Lose Weight!
Intro Too Fit to Quit. V-ups vs T2B. Competitor Programming. Is Logging Workouts Important? PostPartum Running & Jumping. Are Saturday's Workouts Extra Tough? Training on Tired Legs. Daily Egg Consumption. Changing Rest Days. Help Me Lose Weight. Increasing Rep Range on a Heavy Day.
#698
Friday · 51 min
How to lose 110 pounds!
Kristof is a husband & a father who has struggled off & on with his weight for many years. At 5 ft 8 inches tall he has weighed as much as 300 pounds. After lots of trial & error he's found what works for him & a nutritional lifestyle that is sustainable. This is his story.
#697
September 29 · 1 hr 5 min
Strength vs Fitness.
Intro Regaining Strength after Not Working Out. Landmine Twist. Double-unders & Frustration. Body Building Movements I Miss. Pull-ups Guidance. Developing the L-sit. You Gotta Breath. Tempus. Playing with Rep Schemes. Hip Extensions with No GHD. Meal Prep. VNR Cycles. Tabata & Logging in btwb. Lessons Learned in Programming. Mechanics, Consistency, Intensity. Strength vs Fitness.
#696
September 25 · 30 min
Following Linchpin since 2012!
Jeff is a 45 year old husband with 3 kids. He has a busy, but sedentary job as an electrical engineer in California. He started following Linchpin in 2012 with a set of weights he bought at Costco. He is surrounded by people who desperately need to improve their health & fitness, yet he has been unable to convince people that CrossFit can be scaled for literally any ability level. This is his story.
#695
September 21 · 22 min
New Linchpin Test & Challenge!
Linchpin Test 15 is brand new. It is discussed & explained. Also, we are beginning some "just for fun" monthly challenges.
#694
September 18 · 35 min
Dad life, Hockey & Building Apps.
Dan is a 45 year old father of 3. He is a high school math & computer science teacher. He has played hockey his entire life & still gets on the ice twice a week. He first started doing CrossFit 13 years ago when his sister introducd him to it. This is his story.
#693
September 14 · 56 min
Back Squats, Zone 2, & Weight Vests.
Honest growth vs click bait. The VNR cycles Strong clean but weak jerk. Zone 2 with a bad knee. Training with a weight vest. CrossFit for longevity. More back squats please. The biggest change in CrossFit I've seen. Lifts from the hang. Training after the military.
#692
September 11 · 31 min
Doctors told him that he would never work out again.
Bruce has been doing CrossFit for a very long time. He first started doing it in 2008 when he was 41 years old. Now he is 59 with lots of lessons & experience under his belt. In 2022 he sustained a major injury & the doctors told him he would never train again. Bruce chose his own path. This is his story.
#691
September 7 · 1 hr 3 min
Big Glutes & Pump Sessions
Intro Warm-ups & Stretching. Linchpin Test 13. Fixing an early arm pull. Barbell complexes. A good pump session. Deviating from the programming. Working out Monday thru Friday. Linchpin meet-ups. Big Glutes & Handstand Walking. Measuring Fitness across your lifetime. Why do L-sits hate me? Is flexibility programmed? How did I do on the 45 minute bike ride?
#690
September 4 · 35 min
New Dad finds a way to stay Fit.
Brandon is a husband & a father of an 11 month old baby boy. Over the last year he has dealt with the major life changes that happen when you become a parent. Free time disappears & priorities shift. Through all of this he has found a way not to lose himself or his fitness. This is his story.
#689
August 31 · 54 min
Do I follow Linchpin with everyone else?
Repeat workouts vs new workouts. How to improve your pull-ups the right way. Double-under vs Single-unders. Do Hobbies exist? Squatober, Deadcember, Benchuary Burpees & Linchpin Test 13 Workout Variations & Equipment. Do I follow the program with everyone else? Pelvic floor concerns. Zone 2 training. Box Step-up Heights.
#688
August 28 · 47 min
GLP-1's & Program Hopping.
This is my second interview with Phil & a lot has happened since the last time we spoke a couple of years ago. During that time he spent about 18 months on a GLP-1 & also did a bit of program hopping. In this conversation he speaks candidly about his personal experience on the weight loss drug as well as what lead him back to Linchpin.
#687
August 24 · 36 min
Does Linchpin have a Training Bias?
Do I consult my wife about programming? Do I use AI when programming? Should people improve at a specific rate? Getting Comfortable being Uncomfortable. Tips for Consistency. Does Linchpin have a training bias? Do I program the VNR track? Which movement was toughest for me to learn? Training for Form vs Function. Suffering during Rest Periods. Why do I program in 4-week blocks? Strict vs Kipping Pull-ups
#686
August 21 · 45 min
He Left & Re-joined Linchpin 3 times!
Gustav is a busy husband & father living on a island off the coast of Sweden. His fitness journey has included Youtube workout videos, globo gyms, CrossFit affiliates & Linchpin. He has stopped & started Linchpin several times over the last few years until he finally realized that Linchpin delivers all the fitness he will ever need while still allowing him to have time for family, friends & life. This is his story.
#685
August 17 · 1 hr 7 min
Let's Discuss Strength Blocks
Warming up properly Home Gym Gear List Strength Blocks Men's vs Women's barbells Back on the Wagon Defining Interval Training Two Strategies for Intensity Touch-n-Go Reps vs Dropping from the Top Wall Timer vs Wrist Watch Pure Strength vs Barbell Cycling Interval Day Strategy Data Driven Programming Attacking Individual Deficiencies Sustainable Nutrition
#684
August 14 · 38 min
Confessions of a Program Hopper. Part 15
Scotty is a busy husband & father of two girls. For years he pursued high volume competition training that included "heavy lift + metcon" style workouts. After two years in Linchpin he had his best placement in the CrossFit Open. He later decided to leave Linchpin & try a "masters athlete" specific program. Scotty eventually decided to stop that program & come back to Linchpin. This is his story.
#683
August 10 · 55 min
Butt Rash, Wildfires & The CrossFit Games.
Fitness & wildfire smoke. Questions about the CrossFit Games. What's the point of box jumps? Preventing butt rash during sit-ups Trap bar deadlifts vs conventional Did I ever train with Greg Glassman? The best shoes for training. Getting your first Ring Muscle-up Training when you weigh over 300 lbs. How to enjoy "Side Quests" without overtraining.
#682
August 7 · 35 min
Farm Work, Caregiving & Clinical Depression.
Keba is a hard working woman. She grew up on a farm, getting up early, doing chores & tending to animals. Needless to say, she developed a serious work ethic. She has done a variety of things in her life from teaching Spanish, to owning several side businesses. She spent over a decade as the primary caregiver to her ailing mother. This eventually wore down Keba to the point she suffered from clinical depression. Medication & fitness helped turn her life around. This is her story.
#681
August 3 · 35 min
Should we only share perfect form on social media?
Intro Should we only share perfect form on social media? How would I scale a roll to support? What if someone never snatches again? Kickstand Squats How does Linchpin programming work? Pros & Cons of only doing Strict Pull-ups.
#680
July 31 · 30 min
Losing 40kg & being a Firefighter.
Lukas is a professional Firefighter in Germany. He is also a husband with two children. He recently completed a very demanding diver training program for his fire department. He was one of the oldest participants but easily kept up with the younger guys. This is his story.

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