Best Pat Sherwood Podcasts (2025)

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VNR #217: Cleaning Windows & Being Fit. 42:55

Play Pause

1d ago42:55

42:55

-Jamie Shepperson originally submitted a question about squatting that was answered on VNR episode 181. In his question he revealed his occupation as a window cleaner. -Pat & Boz thought it would be fascinating & fun to speak with someone about the physical demands of that rather unusual occupation. -Jamie reached out saying he would be open to dis…

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One Warm-up FOREVER! 45:31

2d ago45:31

45:31

Varied Not Random cycles. Helping a new athlete. One warm-up forever Drained from life & CF. Bodyweight loading. L-sit rope climb variations. Is CF's definition of fitness missing anything? Writing a book.

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1st time doing HYROX. 53:31

5d ago53:31

53:31

Geoff has been a Linchpin member for many years. He saw advertisements for HYROX races & became intrigued. When a race came to his area he decided to sign up & give it a try. This is his experience.

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VNR #216: The Gym with 1,200 members. 59:27

8d ago59:27

59:27

-Ryan Hudson is the owner of Level 5. -He owns a CrossFit gym as well as a more traditional body building style gym. -Over the years he has built his business up to 1,200 members. -Ryan’s gyms offer key card access & are open 24 hours a day, 7 days a week. -Ryan explains his journey as a business owner, the lessons he has learned & shares how other…

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Murph, pull-ups & more. 52:31

9d ago52:31

52:31

Let's talk about "Murph". Let's talk about pull-ups. Options when you cannot press overhead. Post workout Protein Drink Managing work & rest during training. Improve your running.

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Overcoming Autoimmune Disease & Getting Fit. 36:06

12d ago36:06

36:06

Alexandra S. is a wife, a mother to 3 young children & a Linchpin member. For most of her life she battled severe illnesses that repeatedly landed her in the hospital & required multiple surgeries. It was not until many years of pain she discovered the proper way to fuel & move her body. This sparked a massive change that has significantly improved…

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VNR #215: Samantha Briggs. 37:51

15d ago37:51

37:51

-Samantha Briggs is a legend in the world of CrossFit. -She was 2013 CrossFit Games Champion & was crowned “Fittest on Earth”. -She competed at the CrossFit Games 11 times. -Currently, she is a firefighter & just finished paramedic school. -She discusses how her training has evolved over the years at this phase of her life. -Pat & Boz & Samantha di…

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Help! I'm too muscular! 27:45

16d ago27:45

27:45

Help! I'm too muscular! Improve your push/split jerk. Improve your pull-ups. Oly heavy day modifications.

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425 lb Deadlift at 66-years old! 26:06

19d ago26:06

26:06

Charles D. is a Linchpin member living in a 55+ community in Florida. He is about to turn 67 yeals old. He has been following Linchpin for years & feels he is in the best shape of his life. He still hits PR's & does "Murph" every year. His body feels great & he has no aches & pains. This is his story.…

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VNR #214: Will the CrossFit methodology & Sport evolve? 26:43

22d ago26:43

26:43

-A VNR listener wants to know if Pat & Boz hope the CrossFit methodology & Sport will look the same in 10 years or evolve? -If we want it to evolve, how will it look? -What factors could impede change? -Pat & Boz discuss this topic & offer their perspective.By btwb

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Lifting Heavy & the Central Nervous System. 50:02

23d ago50:02

50:02

Is CrossFit dangerous? Goal times. Do I like the Semifinal workouts? Snatching...is it necessary? Warming up & cooling down. The Ski Erg Improve your running technique. Accessory work. Central Nervous System & rest. Linchpin & "Murph".

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Growing up in an Ice Cream Shop! 34:48

26d ago34:48

34:48

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…

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VNR #213: Herniated Disks & Broken Shoulders. 36:04

29d ago36:04

36:04

-Two VNR listeners wrote in with questions regarding injuries. -One woman is in her mid 40’s with a herniated disk she got when “ego lifting”. She’s 18 months into rehab & struggling with the emotional side of the injury. -The gentleman is in his 50’s & he has had 4 orthopedic shoulder surgeries in the span of 8 years. He is not sure if he will eve…

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VO2 Max vs Fitness. 41:50

1M ago41:50

41:50

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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2 Open Heart Surgeries & Burpees. 41:22

1M ago41:22

41:22

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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VNR #212: Average Mile Times & Strict Pull-up numbers for most people. 34:37

1M ago34:37

34:37

-The average One Mile Run time is presented for men & women at 30, 40 & 50 years old. -The average number of Strict Pull-ups is also presented for men & women at 30, 40 & 50 years old. -Pat & Boz discuss these numbers & provide context.By btwb

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Working out is Not Fun anymore. 57:09

1M ago57:09

57:09

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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Working on Oil Rigs & Ruptured Achilles Tendons. 34:37

1M ago34:37

34:37

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. Th…

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VNR #211: Bar Muscle-up vs Ring Muscle-up…which to learn first? 17:32

1M ago17:32

17:32

-A VNR listener wants to know which movement she should focus on developing first, ring muscle-ups or bar muscle-ups? -She also wants to know if she should learn the movement strict or is it ok to kip? -Pat & Boz answer these questions.By btwb

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Why would you modify a workout? 41:13

1M ago41:13

41:13

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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69-years old & doing Squat Cleans! 28:21

2M ago28:21

28:21

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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VNR #210: Maintain & Gain Muscle Mass at 50 years old. 28:23

2M ago28:23

28:23

-A VNR listener has two questions. -First, what is the best substitute for pull-ups if you don’t have a pull-up bar? -Second, what is the best fitness regime to maintain muscle mass at 50 years old? -Pat & Boz discuss these topics.By btwb

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Pull-ups on a tree that's 2 miles away. 37:26

2M ago37:26

37:26

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 t…

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Is "Kipping" necessary for fitness? 44:33

2M ago44:33

44:33

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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VNR #209: Fitness Trends that are considered “Fringe” 36:01

2M ago36:01

36:01

-A VNR listener wants to know what trends in fitness today would be considered “fringe”? -Pat & Boz discuss fitness trends that used to be fringe, currently still are, and ones they wish would go away.By btwb

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Iraq, Explosions & Traumatic Brain Injury. 33:39

2M ago33:39

33:39

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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VNR #208: Will increasing loads increase your fitness? 30:47

2M ago30:47

30:47

-A VNR listener wants to know if using heavier loads in workouts will increase his fitness? -Pat & Boz discuss this topic & offer some points to consider.By btwb

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CrossFit vs Powerlifting. 38:41

2M ago38:41

38:41

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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Being a Cop & a Father of 3 kids. 37:00

2M ago37:00

37:00

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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VNR #207: Top 3 Pros & Cons of CrossFit, according to AI. 26:24

2M ago26:24

26:24

-Pat asked Artificial Intelligence what the top 3 Pros & Cons of CrossFit training are. -Pat & Boz discuss the Pros & Cons to decide whether or not Artificial Intelligence provided a fair & accurate assessment.By btwb

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CrossFit is For Sale...my thoughts. 40:55

2M ago40:55

40:55

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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Raising 4 kids & working out at 4am. 31:52

3M ago31:52

31:52

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 stor…

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VNR #206: How to establish a 1RM lift. 43:15

3M ago43:15

43:15

-Establishing a 1 Rep Max is an important part of your fitness journey. -Warm-ups, rest periods & loading choices all play a critical part. -There is no one correct way to establish a 1 Rep Max, but Pat & Boz explain what they like to do.By btwb

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Suitcase Carry vs Farmer's Carry. 48:34

3M ago48:34

48:34

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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Alcohol Addiction & a Love/Hate relationship with CrossFit. 44:18

3M ago44:18

44:18

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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VNR #205: You don’t need more Double-unders. - Maximize your jump rope! 1:23:33

3M ago1:23:33

1:23:33

-Chris Rawlins is a jump rope expert. -He is a Buddy Lee Jump Ropes Level 3 Master Trainer. -He was the original Lead Instructor and Program Manager for the former CrossFit Jump Rope/Buddy Lee Masterclass. -Chris discusses all aspects of the jump rope that can be utilized & maximized. -Most people are only unlocking a fraction of the capacity avail…

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CrossFit vs HYROX 47:56

3M ago47:56

47:56

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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L-sit pull-ups at 76-years old! 32:18

3M ago32:18

32:18

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 chil…

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VNR #204: Why do weights feel heavier at 5am? 29:09

3M ago29:09

29:09

-A VNR listener has been working out since 2012, typically in the afternoon. -For the last 6 months they have had to train at 5am. -They find lifting weights & being explosive at that hour to be very difficult. -They want to know why training in the morning is different from training later in the day. -Pat & Boz dive into this topic.…

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When to go Rx'd+ 51:42

3M ago51:42

51:42

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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Powerlifting, USMC & High Risk Occupations. 49:05

3M ago49:05

49:05

Justin is a husband, a father to 3 children & a Linchpin member. For most of his life he has earned a living doing hard labor outside in the elements. After serving in the Marine Corps he then worked in telecommunications as a tower climber for years. Now he remains in that industry as a lineman. In this conversation he shares his fitness journey.…

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VNR #203: Program Yourself vs Follow Programming. 46:37

3M ago46:37

46:37

-Should you program your own workouts or follow other programming? -There are pros & cons to creating your own workouts. -There are pros & cons to following programming created by someone else. -Pat & Boz dive into this topic.By btwb

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Too old to learn handstand walking? 44:09

3M ago44:09

44:09

Struggling with late night snacking. Juggling workouts & mixing up the schedule. Learning HSW at 37 years old. Training kids. Front Rack mobility issues. Working out in public. Lifting charts & ratios. Heavy day loadings. Linchpin + Military PT. Breathing techniques. Workout levels. Eating as if calories are meaningless.…

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Breaking Powerlifting Records & being a Strong Mom. 47:17

3M ago47:17

47:17

Natalie is a wife, a mother of two & a Linchpin member. She did not have positive role models for health during her childhood. This lead to unhealthy nutritional habits. She started getting herself in shape after a car accident & walked into a CrossFit gym. This lead to her meeting her future wife, taking her fitness seriously & eventually becoming…

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VNR #202: Competitions: The Good, the Bad & the Ugly. 36:17

4M ago36:17

36:17

-Competitions, regardless of whether they are local comps or large scale events have potential pros & cons. -They can be fun community events & provide people with a goal to train for. -However, not all comps are created equal. -Pat & Boz have an unfiltered discussion on this topic.By btwb

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How to get a strict Ring Muscle-up. 49:31

4M ago49:31

49:31

Meal planning & recipes. Thrusters & wall ball shots are hard. How to find your 1RM. Working out in austere conditions. How to get a strict Ring Muscle-up. How to increase strict pull-ups. Polyester Fabrics & micro plastics. L-sit benefit Measuring Fitness in your later years.

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Breast Cancer as a Mom to 3 young kids. 44:45

4M ago44:45

44:45

Katherine is a wife, a mother to 3 children under 4 years old, & a Linchpin member. She is also currently battling breast cancer & doing chemotherapy. Her doctors have stated that her level of fitness is playing a major role with how well she is tolerating treatment. This journey has redefined why working out is so important for her. It could liter…

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How to get your 1st Box Jump. 53:45

4M ago53:45

53:45

How to get you 1st box jump. What do I dislike about my job? What is the path for a newbie? How to approach Accessory Work? Who would I most like to do a podcast with? Understanding rest periods for intervals. Linchpin at 3 days a week. Tender collarbones. Struggling with the Squat Snatch. Murph prep. Burpee modifications.…

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VNR #201 - Redefining what a “Personal Record” means. 20:06

4M ago20:06

20:06

- Many people define whether or not they “PR” on a given workout using rather simple metrics. - If they do the workout faster, it is a “PR”. If they lift more weight, it is a “PR”. - While these are useful metrics, they are not the only factors athletes should take into consideration. - Pat & Boz discuss this topic.…

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Addiction, Sobriety, Dirt Bikes & Injuries. 47:25

4M ago47:25

47:25

Steve is a husband, a father & a Linchpin member. He grew up racing dirt bikes. That sport lead to a severe injury & eventually getting addicted to pain killers. After years of struggling, Steve entered a rehab program & has been clean & sober for 12 years. This is his story.