Episodes

3d ago

-A VNR listener wants to know if training for HYROX will get someone fit enough to handle the challenges of real life? -Pat & Adrian discuss this topic.

Dec 9

-A VNR listener’s CrossFit gym is closing & he’s not sure what to do next. -There are some gyms close to him, but they are not CrossFit affiliates. -He & his wife have built a nice home gym, which they plan on using. -They are concerned about possibly missing the community aspect & the coaching they received at their previous gym. -They want advice on how to move forward with their fitness journey. -Pat & Adrian discuss this topic.

Dec 3

-What is Menopause? What are the various stages? -Should women in menopause avoid training with intensity? -Should nutrition change during this phase of life for women? -Does menopause cause weight gain? -EC Synkowski is the owner of “OptimizeMe Nutrition”. She tackles these questions & discusses this topic with Pat & Adrian.

Nov 25

-Are Goal Times actually necessary to improve your fitness? -Can you still get fit completely disregarding them? -Do they only exist to help maintain order during a structured class that needs to manage the clock? -Pat & Adrian tackle this topic.

Nov 18

-A VNR listener wants to know how to find the proper balance of doing CrossFit while pursuing another sport. -What are the pros & cons of doing another sport? -Do other sports have the ability to improve your CrossFit capacity? -Pat & Adrian tackle this topic.

Nov 12

-A VNR listener wants to know if squatting & deadlift should be avoided. -He recently listened to a podcast which included several well known people in the fitness industry & they generally said they avoid squatting & deadlifting with their clients. -Pat & Adrian tackle this topic.

Nov 4

-HYROX is gaining popularity. -What is it? -What does a HYROX race/event consist of? -Should normal CrossFit programming prepare you or is specialized training required? -Pat & Adrian tackle this topic.

Oct 28

-Some gym members love partner workouts. -Other members hate partner workouts. -Some members find them fun & motivating, while others find the peer pressure an anxiety ridden nightmare. -Do you like posting your results on a public whiteboard in the gym for everyone to see? -Do you consider the whiteboard to be inspirational or a source of public humiliation? -Pat & Adrian take opposite stances on these topics & play a bit of good cop, bad cop.

Oct 22

-3 different topics/questions are covered in a “quick fire” style. -Will artificial intelligence dominate workout programming? -Is it better to blow off the warm-up or the cooldown when short on time? -How can you avoid eating fast food when short on time? -Pat & Adrian explore these topics.

Oct 14

-A VNR listener wants to know if the Olympic Lifts are worth all of the effort required to perform them. -Their point is that these lifts are so technical & complicated that many people would be better off pursuing similar athletic benefits (like explosive power) through less challenging exercises like sprinting & box jumps. -Pat & Adrian explore this topic.

Oct 7

-A VNR listener wants to know what “side benefits” there may be to working out, other than the obvious ones like improving your health & fitness. -Pat & Adrian explore this topic.

Sep 30

-In today’s show Pat & Adrian tackle 3 topics. -A gym member wants to add some extra “at home” training & is looking for advice. -A VNR listener wants to know if fancy gizmos & gadgets are necessary to improve your fitness? -The final topic is whether or not strength is overprioritized. -Pat & Adrian discuss these topics.

Sep 23

-A gentleman has been doing CrossFit 5 days a week for 15 years straight. -Now, at 47 years old, he has lingering injuries, has lost interest in many movements & his motivation is low. -He says he is bored & has no desire to suffer during workouts. -He wants to know if he is alone in feeling this way & what others have done in this situation. -Pat & Adrian discuss this topic.

Sep 16

-A VNR listener wants to know if fitness would be better measured & tested by using metrics such as watts or joules. -Pat & Adrian discuss this topic.

Sep 9

-Some Gym Owners program their own workouts, others choose to use someone else’s programming. -What are the Pros & Cons of these two different approaches? -Pat & Adrian discuss this topic.

Sep 2

-Pat & his family recently took a 3-day vacation. -During that time he did not miss any training & worked out in the hotel gym. -He discusses what the original workouts were & how he modified them in the hotel gym. -The original workouts were… Monday July 21, 2025 9 Rounds for time, or not: 12 Dumbbell Power Snatch, 50/35 100m Run 8 Box Jumps, 24"/20" 6 Toes-to-bar Tuesday July 22, 2025 21-15-9 reps for time of: Push Press, 65% 1RM Chest-to-bar Pull-ups Wednesday July 23, 2025 Hang Squat Clean 8-8-8-8 The modified hotel workouts were: Monday July 21, 2025 9 Rounds of: 12 Dumbbell Power Snatch, 35-lb 125m row 8 Box Jumps, 24" 6 Strict Knees-to-elbows Tuesday July 22, 2025 4 Rounds of: 15 Dumbbell Bench Press (pair of 50-lb dumbbells) 15 Strict Pull-ups Then… 1 Mile Treadmill Run Wednesday July 23, 2025 4 Rounds of: 400m Treadmill Run 15 Dumbbell Squats (pair of 50-lb dumbbells)

Aug 26

-Do you need to understand the CrossFit methodology to do it? -Does the average gym member simply do the workouts without truly understanding CrossFit? -Does this even matter? -Pat & Boz discuss these questions.

Aug 19

-Adrian discusses all of the 2025 CrossFit Games events & Pat reacts to them.

Aug 12

-Is sprinting dangerous for most people? -Is there a reason to ever “sprint” on tired legs? -Pat & Boz discuss these items.

Aug 5

-Have you ever been utterly destroyed by a workout? -Sometimes you can see a tough workout from a mile away. -Sometimes you get completely wrecked by a workout & you never saw it coming. -Pat & Boz chat about workouts that totally smashed them.

Jul 29

-A VNR listener, who is a staunch defender of the CrossFit methodology, asked that Pat & Boz did their best to explore any potential negative aspects of the methodology. -Pat & Boz tackle this topic.

Jul 22

-A VNR listener, who is a collegiate volleyball coach, asked the following questions: -How can coaches be better instructors & motivators? -How do the best coaches inspire/push/challenge their athletes to grow & compete? -How can they build a culture towards “winning” or “milestones”? -Pat & Boz answer these questions.

Jul 15

-Kristie A. asked the following question: “At what age should you start dropping the weight during workouts?” -Kristie is 54 years old & can do dumbbell snatches with the “Rx’d” 35 pound dumbbell. -Her friend asked her why she keeps doing the “Rx’d” load & her response was, “Because I can.” -Pat & Boz answer this question.

Jul 8

-A VNR listener asked the following question, “I've been thinking about the pathway to become a consistent CrossFitter. Are there any lessons that we can learn from the people who stick with it?” -Pat & Boz answer this question.

Jul 1

-A VNR listener asked the following question, “Do you believe elite CF athletes are healthy?” -Pat & Boz answer this question.

Jun 24

-An athlete has been doing CrossFit for 12 years & struggled with many Rx’d loadings. -They are 40 years old & noticed a difficulty in improving strength. -They want to know if they should apply a progressive overload approach to daily Crossfit workouts, pursue a dedicated strength program or simply struggle through the Rx’d loadings each day. -Pat & Boz answer this question & more.

Jun 17

-What is the major difference between CrossFit & traditional strength training? -Which person would be fitter? -Pat & Boz answer these questions & more.

Jun 10

-Dr. Allison Brager is an active duty neurobiologist and Major in the U.S.Army supporting Special Forces and NATO partners. -At present, she has reapplied as a NASA astronaut candidate, having been a semifinalist for the Class of 2020. -Her research examines genetic and neurobiological factors of resiliency to extreme stress in extreme environments to include Antarctica and the Central American rainforest and she has done research with Special Forces, ultra-marathon athletes, and other elite professional and Olympic athletes. -She has over 45 publications in flagship biomedical journals. -Pat, Boz & Allison discuss sleep, NASA, the central nervous system, fitness & more.

Jun 3

-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 discussing the demands of his job & this episode was born. -Pat, Boz & Jamie talk about window cleaning, fitness & more.

May 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 others can replicate what he has accomplished. -Pat & Boz discuss running a successful gym with Ryan.

May 20

-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 discuss training, life & more.

May 13

-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.

May 6

-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 ever be able to go overhead again & is looking for advice. -Pat & Boz discuss these topics & offer their perspective

Apr 29

-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.

Apr 22

-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.

Apr 15

-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.

Apr 8

-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.

Apr 1

-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.

Mar 25

-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.

Mar 18

-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.

Mar 11

-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 available through proper jump rope training. -Pat & Boz & Chris discuss this topic.

Mar 4

-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.

Feb 25

-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.

Feb 18

-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.

Feb 11

- 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.

Feb 4

- Over the last 4 years Pat & Adrian have recorded 200 episodes of Varied Not Random. - Pat & Boz reflect on lessons learned & key takeaways from all of the guests they have interviews & the topics they have discussed.

Jan 28

- Dr. Carolynn Francavilla is Board Certified in Family Medicine and a Diplomate of the American Board of Obesity Medicine. She is a nationally recognized obesity expert, lecturing to clinicians on the topic obesity. Dr. Francavilla serves on the Obesity Medicine Association Board of Trustees. - She discusses obesity’s causes, treatments & much more with Pat & Adrian.

Jan 21

- Nick Lima is a professional soccer player. - Nick has played for various MLS team & was a member of the US Men’s National Team. - He discusses life, training & more with Pat & Adrian.

Jan 14

- A VNR listener wants to know how Pat & Adrian found out about CrossFit many years ago. - What was their introduction to CrossFit like & what was it like back in the early days? - Pat & Adrian discuss this topic & more.

Jan 7

- A VNR listener wants to know how to incorporate learning gymnastics skills into a program. - Weightlifting gets its own dedicated day…should gymnastics? - Pat & Adrian discuss this topic & more.

Dec 31, 2024

- John Clark has been Britain’s Natural Strongest Man 2X, Midlands Strongest Man 2x, England's Strongest Man competitor 3x, deadlifted 880 lbs drug free & also squatted 836 lbs. - Pat & John discuss his view on training, nutrition & more.

Dec 24, 2024

- Denis Vasilev is an 11 time World Champion in kettlebells. - Pat, Adiran & Denis discussed his journey into this sport, how he trains, technique, how & why people can benefit from kettlebells & much more.

Dec 17, 2024

- Ozempic is one of the most popular pharmaceutical productions currently on the market being used for weight loss. - Millions of Americans have either tired this product and/or are currently taking it. - Who should use this product? - Is it necessary? - What are the pros & cons? - Special guest EC Synowski from OptimizeMe Nutrition provides her perspective. - Pat & EC Synkowski discuss this topic.

Dec 10, 2024

- Jerry Pritchett is regarded as one of the best deadlifters in the world. - He competed multiple times at the World’s Strongest Man. - He earned the title of “America’s Strongest Man” in 2017. - His best deadlift was 465 kg (1,025 lbs) & his best “raw” deadlift was 415 kg (915 lbs) - He is also a father & a professional metal fabricator. - Pat, Adrian & Jerry discuss what it takes to get strong & many other topics.

Dec 3, 2024

- A VNR listener wants to know if he should lift before or after his CrossFit class. - Currently, he takes a CrossFit class & then immediately after attends a weightlifting class. - He wants to know if this order is ok or if he should change his schedule to lift first. - Pat & Adrian discuss this topic.

Nov 26, 2024

- As a trainer/coach it is your responsibility to tell the truth to your clients. - It is impossible to truly improve someone’s health & fitness if certain subjects are not allowed to be addressed. - Telling the truth may make for some uncomfortable conversations, but they are necessary. - Telling the truth can be done with empathy & compassion without sugarcoating the message. - Pat & Adrian discuss this topic.

Nov 19, 2024

- Jonathan, a VNR listener, wants to know if it is necessary to be a member of a CrossFit gym in order to learn about intensity? - Can someone training alone truly workout at a level of relative intensity that is high enough to produce results? - Pat & Adrian discuss this topic.

Nov 12, 2024

- Katie, a VNR listener, wants to know if training for multiple competitions at once is ok. - She wants to train & compete in a Strongman event & then compete in a CrossFit competition a week later. - Pat & Adrian discuss this topic.

Nov 5, 2024

- A trainer wants to know if allowing a little bit of bad technique is ok to make athletes feel good? - Pat & Adrian discuss this topic.

Oct 29, 2024

- A husband & wife want to workout together, but they only have 1 barbell & one set of dumbbells. - They want to know how to make any workout into a partner workout. - Pat & Adrian discuss the various types of partner workouts & the many aspects to consider when programming them.

Oct 22, 2024

- Are Rebounding box jumps dangerous? - Is there a real or just a perceived risk involved? - What are the pros & cons of rebounding box jumps? - Who should do them & who should avoid them? - Pat & Boz discuss these topics.

Oct 15, 2024

- What is the definition of Intensity? - How do we measure it? - Why is intensity important for fitness? - Pat & Adrian answer these questions are answered & many more topics related to intensity are covered.

Oct 8, 2024

- A new person has only been doing CrossFit for 3 weeks. - They are hurting & sore all over. - They can barely keep up during the workouts. - Recently, this new person decided to stop before the entire workout was complete. - The other members of the gym tried to motivate him by yelling, “Go! Go! Go!”, but that was the last thing this person wanted to hear & he yelled at them to be quiet. - Was the new member out of line? Were the other members right or wrong? - Pat & Adrian address these issues.

Oct 1, 2024

- 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.

Sep 24, 2024

- 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.

Sep 17, 2024

- 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 Tempus & how to use it. - C2 Rower & Rogue Air Bike integration with Tempus. - What sort of workouts function with Tempus? - Logging/switching from pounds to kilograms. - Workout “notes”. - What happens if you do a workout on a different day than it was prescribed? - Transferring data from other platforms to bwtb. - Explaining “Gym Association” & how to update it. - How to look up PR’s for lifts, movements & workouts. - How to find % for lifts & estimate your 1RM. - What happens if a repeat workout does not show up for comparison. - The movement milestone feature. - If a movement uses 2 dumbbells, do you log the weight of 1 dumbbell or both dumbbells? - Lifetime PR vs improvement from last time vs lifetime average data. - How to add a location to a workout. - How to add a photo to the background of a workout & share it. - How to move workout days. - Synchronizing features between the btwb mobile app & browser. - Can you share your btwb account/profile as a public link?

Sep 10, 2024

- 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.

Sep 3, 2024

- A CrossFit enthusiast asked if butterfly pull-ups are worth the risk? - Pat & Adrian discuss this topic.

Aug 27, 2024

- 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.

Aug 20, 2024

- 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 workout “Murph” with 100 lbs. - Pat discusses these topics & more.

Aug 13, 2024

- 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 & Boz share their opinions on this topic.

Aug 6, 2024

- 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 coaching style. - Each side of this discussion has pros & cons. - Pat & Boz share their opinions on this topic.

Jul 30, 2024

- 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.

Jul 23, 2024

- 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 insight into what his training looks like.

Jul 16, 2024

- 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.

Jul 9, 2024

- 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.

Jul 2, 2024

- 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.

Jun 25, 2024

- A VNR listener wants to know how often Hero workouts should be programmed? - Pat & Adrian tackle this topic.

Jun 18, 2024

- 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 fitness a part of her hectic schedule & seeks advice. - Pat & Adrian dive into these topics.

Jun 11, 2024

- 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. - Mattie openly & honestly discusses the highs & lows of her athletic journey with Pat & Adrian.

Jun 4, 2024

- A VNR listener asked which uncommon movements or exercises we would like to see programmed more regularly? - Pat & Adrian discuss this topic.

May 28, 2024

- 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.

May 21, 2024

- 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 topics with him.

May 14, 2024

- 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 utilized in training? - Pat & Adrian discuss this topic.

May 7, 2024

- 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.

Apr 30, 2024

- 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 take to make this happen? - Pat & Adrian discuss this topic.

Apr 23, 2024

- 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.

Apr 16, 2024

- 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 new challenges & she took 1st place. - Pat & Adrian discuss these topics & more with her.

Apr 9, 2024

- 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.

Apr 2, 2024

- A VNR listener asked for tips & tricks for eating well while traveling. - Pat & Adrian answer this question based on their personal experiences.

Mar 26, 2024

- 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.

Mar 19, 2024

- 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 work is touch on. - Pat & Adrian dive into this great topic.

Mar 12, 2024

- 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 journey to the Olympics, coaching athletes, & lessons learned from a lifetime of lifting.

Mar 5, 2024

- 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 & offer guidance.

Feb 27, 2024

- 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 Bar-muscle-ups Squat or Deadlift? 115 lb barbell or a pair of 50-lb dumbbells? Pull-up bar or a rope to climb? Closer to a sub Sub 6:00 mile or a 60 second L-sit? Which would you rather have, a 300 lb bench press or a 200 lb shoulder press? If you could increase your capacity 20% in WL, Gym or Mono, which would you choose? Which do you fear more…a true 20 RM Back Squat or a true 100% effort on an 800m run? Would you rather have a full time chef or a full time body worker, masseuse, therapist? Do you do rebounding box jumps or jump up / step down? What is your ideal time each day to train? How often do you not warm-up or do you abbreviate the warm-up? What extra gear do you use? Weight belt. Knee or wrist wraps. Tape. Compression. Etc? Movement you struggle with the most? Toes-to-bar or Knees-to-elbows Do you have more CF shirts or non-CF shirts? Favorite cheat meal or food you have no willpower with?

Feb 20, 2024

- 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.

Feb 13, 2024

- 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.

Feb 6, 2024

- 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.

Jan 30, 2024

- 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.

Jan 23, 2024

- What if you’re so fast on a workout that you may never set a new PR on it ever again? - What should you do the next time it gets programmed? - Should you do it? Should you skip it? Should you modify it? - Does it still have any training value? - Pat & Adrian tackle this topic.

Jan 16, 2024

- A VNR listener has been a member of several CrossFit gyms. - At their old gym, the majority of the members could do the daily workout “Rx’d”. - At their new gym, only the same 3-4 people can do the workout “Rx’d” every day, & one of them is the gym owner who writes the programming. - This listener wants to know what should be taken into consideration when determining what will be considered “Rx’d” at a gym. - Is one of these gyms right & the other wrong? - Pat & Adrian tackle this topic.

Jan 9, 2024

- A VNR listener, who is a member of a CrossFit gym, wrote into the VNR team with two questions. - First, if the coaches always utterly destroy the members on workouts, is that motivating or demotivating? - Second, does the whiteboard still have a place in CrossFit? - Pat, Adrian tackle this topic.

Jan 2, 2024

- Pat created a definitive step-by-step guide for programming intentional, effective Strength & Conditioning workouts. - This free e-book is 52 pages of highly useful information. - It covers the creation of a 4-week block of training from start to finish. - It is jam packed with charts & tools to help people eliminate biases & identify priorities. - Pat & Adrian discuss the book.

Dec 26, 2023

- A VNR listener, who is also a coach, is struggling with their athletes on Heavy Days. - Their athletes do not seem to understand the importance & value of dedicated rest periods. - This coach is hoping to get some insight, guidance & suggestions for improving this situation. - Pat, Adrian tackle this topic.

Dec 19, 2023

- Dr. Sean Rockett has been an Orthopedic Surgeon for 20+ years. - He is also an active member of the CrossFit community. - Dr. Rockett discusses tendonitis, rips, tears, arthritis & more. - He gives his opinion on when to simply rest vs seek out medical attention. - Pat, Adrian & Dr. Rockett tackle these topics & more.

Dec 12, 2023

- What if you only have a pair of dumbbells, can you get fit? - What if you only have a single dumbbell? - How should you modify barbell workouts for dumbbells? - How do you replace barbell Heavy Days with dumbbells? - Pat & Adrian tackle these topics & more.

Dec 5, 2023

- A VNR listener is struggling with arthritis. - Her doctor told her to stop doing CrossFit. She is seeking advice. - Pat is actually dealing with a similar issue & is scheduled to have a total hip replacement. - Pat & Adrian discuss arthritis & the various options for managing it.

Nov 28, 2023

- Do supplements actually work? Are they worth the money? - EC Synkowski is the owner of OptimizeMe Nutrition & is a subject matter expert on this topic. - EC, Pat & Adrian discuss Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder, Caffeine, Powdered Veggie Drinks & much more.

Nov 21, 2023

- After repeating benchmark workouts several times it can be fun to modify the workout to make it a new experience for athletes. - Pat & Adrian discuss how to put a fun twist on benchmark workouts. - They describe how to accomplish this through general principles, as well as provide specific workout examples.

Nov 14, 2023

- Gerald Parker is a husband, a father, a CrossFitter & he is also a Judge serving on the Montgomery County Common Pleas Court Bench (General Division). - This Division hears all adult felony criminal cases & civil cases. - Judge Parker has been instrumental in creating programs that use physical fitness to help people get their lives in a positive direction & avoid prison. - He discusses these topics & programs with Pat & Adrian.

Nov 7, 2023

- Dave Durante is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as an alternate. He helped coachStanford University to an NCAA Team Title in 2009. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymnastics Advanced Course. Dave is co-owner of Power Monkey Fitness and Power Monkey Camp. - Dave discusses his athletic background as well as what led him to CrossFit. - Pat, Adrian & Dave dive into why & how gymnastics plays such a vital role in a well rounded strength & conditioning program.

Oct 31, 2023

- David Osorio is the owner of CrossFit South Brooklyn. - This gym was established in 2007 & has undergone countless evolutions. - David shares some of the best practices he has developed over the years to optimize CrossFit in a group setting. - David does not assign an “Rx’d” load for his gym’s workouts. He also has 2 days a week when members have the freedom to choose parts of their workout. - He shares these ideas along with other aspects that make CF South Brooklyn unique & special. - Pat & Adrian discuss this topic.

Oct 24, 2023

- An athlete has bad shoulders & has undergone multiple surgeries. Overhead movements such as the push jerk seem to do more harm than good. - The athlete feels the movement should be avoided, but their coach believes otherwise. - When, if ever, is it appropriate to stop doing certain movements? - Pat & Adrian discuss this topic.

Oct 17, 2023

- A rowing athlete was told by their coach that in order to improve they needed to spend more time rowing. - This same rowing coach also told the athlete there was no benefit in strength training or high intensity training. - Pat & Adrian explore the validity of this claim.

Oct 10, 2023

- What are good substitutions for pull-ups if you don’t have a pull-up bar? - What are the differences & similarities between pull-ups & chin-ups? - Is one movement better than the other?

Oct 3, 2023

- If you have an occupation, like a 1st responder, that requires you to be ready to work at any time, with no warm-up how do you adequately prepare for this? - Should people in this line of work modify the manner in which they train? - Pat & Adrian discuss this topic & more.

Sep 26, 2023

- A VNR listener is concerned the programming at their gym is bad & wants to know how to fix the situation. - Pat & Adrian discuss how to evaluate programming. - They talk about the various aspects one should consider when discerning the effectiveness of a program.

Sep 19, 2023

- We’ve all had workouts where the weight felt extra heavy or it took much longer than expected. - Bad workouts can negatively affect your confidence, fill you with doubt & have you questioning your training. - What should you do after a “bad” workout to help get yourself back on track physically & mentally? - Pat & Adrian dive into this topic.

Sep 12, 2023

- Pat & Adrian discuss a CrossFit Journal article entitled “Foundations”. - This article was published in April 2002. It is full of useful information & explanations of methods that hold true even though 20 years have gone by.

Sep 5, 2023

- Chris Hinshaw is widely considered one of the top endurance coaches in the world. - He is a 10x Ironman Competitor who has coached 34 CrossFit Games Champions as well as 50+ CrossFit Games Podium Athletes. - Pat & Adrian talk with Chris about the benefits of running, why it works & various strategies to improve your performance. - Chris & Pat created the VNR 1.5 Run Program & discuss what makes it so special & how to use it.

Aug 29, 2023

- A VNR listener wants to know if working out will correct poor posture? - This VNR listener says he has poor posture in his neck & shoulders. - He wants to know if he should fix his posture before he begins doing CrossFit? - Pat & Adrian discuss this topic.

Aug 22, 2023

- Adrian Bozman was the lead programmer who created the events for the 2023 CrossFit Games. - In this episode Adrian walks through all of the events with Pat. - Adrian discusses his thought process & shares unique insights.

Aug 15, 2023

- A VNR listener wants to know if gymnastics grips & wrist wraps are necessary? - What purpose do they serve & who should use them? - Pat & Adrian discuss this topic.

Aug 8, 2023

- A VNR listener is buying an existing gym. The current training staff seems to be “managing” the group classes well, but not actually “coaching” members. The new owner wants to elevate the staff to offer world class coaching. How can this be done? - Pat & Adrian discuss this topic.

Aug 1, 2023

- A VNR listener asked if coaches should do the same workouts as members? - Pat & Adrian discuss this topic & offer their own perspective.

Jul 25, 2023

- A VNR listener asked which workout schedule is better, six 30-minute sessions a week or three 1-hour sessions a week? - This person is a new parent trying to fit as much fitness as possible into their busy schedule. - Pat & Adrian discuss the pros & cons of these two options & offer a 3rd option to consider.

Jul 18, 2023

- A VNR listener wrote in asking for an explanation of strict vs kipping movements for the average Joe. - Is one type better or more beneficial than the other? - Should one be given a higher priority than the other? - Do strict movements help kipping movements or is it the other way around? - Pat & Adrian to give their thoughts & opinions on this topic.

Jul 11, 2023

- A VNR listener wrote in asking if any specific criteria need to be met in order to call yourself a “CrossFitter”? - Can you scale workouts & be a CrossFitter? - Can you avoid certain movements & still be a CrossFitter? - Pat & Adrian to give their thoughts & opinions on this topic.

Jul 4, 2023

- A VNR listener (Eugune Y.) wrote in asking if he should schedule a “deload week” into his training? - He also wanted to know what the potential benefits would be. - Pat & Adrian to give their thoughts & opinions on this topic.

Jun 27, 2023

- A VNR listener wrote in saying they believed things making Crossfit prohibitive to people is the price of attending a gym & having to take “on-ramp” classes. - Another VNR listener asked the question “Are CrossFitters athletes?” - Pat & Adrian to give their thoughts & opinions on these topics.

Jun 20, 2023

- A VNR listener asked Pat & Adrian to give their thoughts & opinions on working out “For Time” versus “For Quality”. - Another VNR listener asked what to do when some gym members refuse to do certain movements due to philosophical reasons or a fear of injury.

Jun 13, 2023

- A VNR listener who is a Police Officer wanted to know how to design a proper fitness test for 1st Responders. - Evaluating the requirements of the profession, programming considerations such as equipment, ease of judging, & much more are discussed.

Jun 6, 2023

- A VNR listener wanted to know why some movement standards (like box jumps & wall ball target heights) seem to be based on gender instead of the individual athlete. - Pat & Adrian give their thoughts on this topic.

May 30, 2023

- Working out & nutrition go hand in hand, but is one more important than the other? - Pat & Adrian give their thoughts on this topic.

May 23, 2023

- Hannah, a listener of the VNR podcast, asked if it is possible to get “burned out” on CrossFit & what you can do to move past that feeling. - She has been doing CrossFit for 3 years, but now does not seem to be getting PRs or learning new skills. - She is also recovering from a torn meniscus & just wants to find a way to start enjoying the gym again. - Pat & Adrian give their thoughts on this topic.

May 16, 2023

- Diane, a listener of the VNR podcast, asked if it is possible for members to learn & improve skills by only attending class, or is additional work outside of class required? - Pat & Adrian give their thoughts on this topic.

May 9, 2023

- Jackie, a listener of the VNR podcast, plans on opening a gym. They want to know if they should post the upcoming workouts on their website or keep them a secret until the members show up for class? - Pat & Adrian give their thoughts on this topic. - Pat shares the opinions of Nicole Christensen (owner of CrossFit Roots) & Scott Panchik (owner of CrossFit Mentality) on this subject as well.

May 2, 2023

- What should a coach do if a member is intentionally doing fewer reps to get a faster time on a workout? - Pat & Adrian give their thoughts on this topic. - Pat shares the opinions of Nicole Christensen (owner of CrossFit Roots) & Scott Panchik (owner of CrossFit Mentality) on this subject as well.

Apr 25, 2023

- What was the original intent of the CrossFit methodology? - What occupations found CrossFit very useful? - What does preparing for the “unknown & unknowable” really mean? - Pat & Adrian take a walk down memory lane regarding how CrossFit began.

Apr 18, 2023

- How many days a week should you work out & what should the schedule be? - Is 3 days working out & 1 day of rest better than 5 days on & 2 days off? - Pat & Adrian answer a question from a listener of the VNR podcast on this topic.

Apr 11, 2023

- If a box jump is too high for an athlete should they keep the height & do step-overs or should they reduce the height & jump? - Pat & Adrian answer a question from a listener of the VNR podcast on this topic. - What are the benefits of box jumps & why should someone try to include them in their programming?

Apr 4, 2023

- Pat & Adrian interview retired USMC Major Brian Chontosh, aka. “Tosh”. - Tosh talks about mental toughness, the benefits of challenges/adversity & the program he created to help veterans. - Tosh has completed in ultramarathons up to 238 miles in distance, mountain biked for 24 hours, he has done 9 expedition adventure races & rowed across the Atlantic Ocean. - During his time in the military he did several combat deployments & was awarded the Navy Cross.

Mar 28, 2023

- Haley Adams started CrossFit when she was only 14 years old. - Now, at 22 years old she has competed at the CrossFit Games 7 times. - Haley discusses how being one of the top competitors in the world was not all glory & success. - She openly shares with Pat & Adrian her struggles to deal with the pressure she put on herself as well as her battle with an eating disorder. - Haley explains the steps she is taking to put herself on a positive path mentally & physically moving forward.

Mar 21, 2023

- Joe Pangallo is one of the owners of CrossFit Spring Hill. - Joe tells Pat & Adrian how he used episodes of Varied Not Random to help keep two members from quitting. - Pat, Adrian & Joe discuss these stories, but they also explore many other topics & challenges faced by affiliate owners.

Mar 14, 2023

- Pat interviews Dale King, the owner of PSKC CrossFit. - Dale uses his gym as a way to help addicts during their road to recovery. - Pat & Dale discuss the opioid crisis & how CrossFit is making a positive impact in the lives of people trying to overcome substance abuse issues.

Mar 7, 2023

Adrian Bozman is the Director of the CrossFit Games and did the Open Test programming this year. Pat interviews Adrian about each of the 2023 CrossFit Open workouts & the programming process behind them.

Feb 28, 2023

- A VNR listener asked, “Does CrossFit make you less athletic?” - The listener also asked how to program to get out of the up/down & forward/back planes we often train in. - Pat & Adrian explore these questions.

Feb 21, 2023

- Should you pace a workout or just go full send? - Is one strategy “better” than the other? - Pat & Adrian dive into this question.

Feb 14, 2023

- Laurence Shahlaei has competed 11 times at the World’s Strongest Man. - He won Europe’s Strongest Man in 2016, he was the Ultimate Strongman World Champion in 2016, he’s been Britain’s Strongest man twice & won UK’s Strongest Man in 2017. - Pat & Laurence bridge the gaps between Strongman & CrossFit to find common ground. - Laurence talks about training to be one of the strongest people on the planet & what it really takes. - Pat & Laurence also discuss his successful journey to lose 100 pounds & improve his health & fitness.

Feb 7, 2023

- An interview with Dr. Nathan Jenkins. - Pat & Adrian discuss the relationship between CrossFit & exercise science with Dr. Jenkins, who has a PHD in this field. - CrossFit, exercise science, pros & cons of clinical studies, energy systems & much more is covered in this highly informative discussion.

Jan 31, 2023

- Big picture concepts regarding coaching & training Masters athletes. - Things to consider if you are a Masters athlete. - Should Masters athletes have different programming? - One day everyone will stop getting Pr’s, what then becomes the point of training? - Pat & Adrian tackle these topics & others.

Jan 24, 2023

- What are the key elements of an effective warm-up? - What are the benefits of a warm-up? - How should you create a warm-up? - What are the key elements of an effective cool down? - What are the benefits of a cool down? - How should you create a cool down? - Pat & Adrian walk through these topics using the hero workout “DT” as an example.

Jan 17, 2023

Common arguments against CrossFit are discussed. The criticisms covered in this episode are: "CrossFit encourages sloppy form." "CrossFit trainers are not qualified to coach people." "Doing Olympic lifts for time is a disaster." "GHD sit-ups are destructive to your back." "The sumo deadlift high pull will injure your shoulders." Pat & Adrian talk about these topics & others.

Jan 10, 2023

- Someone posted a comment stating they only do kipping pull-ups because they will show up in the CrossFit Open. - This comment sparked the idea of this episode dedicated to kipping. - What is kipping? What is the point of it? Why would someone choose to kip a movement instead of doing it strict? - These questions & more are covered by Pat & Adrian.

Jan 3, 2023

- A VNR listener posted the question, “How important is it for the coaches to understand the intended stimulus of a workout? When should an athlete scale the workout UP?” - Pat & Adrian discuss intended stimulus, modifying workouts & scaling UP.

Dec 27, 2022

- A VNR listener posted the question, “How much intentional hypertrophy training should CrossFitters at different levels perform?” - Pat & Adrian discuss this topic & also take a deep dive into accessory work.

Dec 20, 2022

- Rich is a new trainer with less than one year’s experience who is about to start coaching at a new gym. - He posted a question asking Pat & Adrian for recommendations to assist him in becoming a better coach & how to make a good impression at his new job. - Pat & Adrian discuss this topic in depth & offer perspective, tips & solutions that apply not only to being a coach, but to other industries as well as life in general.

Dec 13, 2022

- A very common question is…”Can one workout a day make you strong?” - Pat & Adrian cover this topic. - What is a useful level of strength for everyday life is also discussed.

Dec 6, 2022

- Pat & Adrian speak with Dr. Katina Thorton. - Dr. Thorton is an Anesthesiologist, a wife, a mother of 6 children. - She has been doing CrossFit since 2011 & she holds a Level 2 certificate. - She has volunteered on the medical staff of numerous events such as the CrossFit Games & the Rogue Invitational. - Pat, Adrian & Katina discuss the success & challenges of trying to open the eyes of the medical community to CrossFit.

Nov 29, 2022

- Pat & Adrian speak with Greg Hammond from Concept 2. - The most commonly asked questions about the C2 rower are answered. - What is the damper? What does it do? - What is the drag factor? - Rowing for meters vs calories. - What maintenance is required? - How did the Concept 2 rower become such a staple of CrossFit training?

Nov 22, 2022

- Pat & Adrian answer a question from a VNR viewer/listener. - The question “How do you convince someone NOT to workout?” is answered. - Omar is a full time teacher who feels better to face the day when each morning starts with a workout. - He knows that taking days off is important, but he struggles to let himself rest. - Pat & Adrian tackle this topic while providing insight, recommendations & guidance.

Nov 15, 2022

- Pat & Adrian discuss some of the key aspects of communication, messaging & public speaking. - Being a coach or trainer involves speaking to various groups of people & this episode provides tips & tricks to communicate effectively. - Brevity, detailed messaging, knowing your audience & swearing are all covered.

Nov 8, 2022

- Pat & Adrian build off of the groundwork laid in VNR episode 82. - This episode focuses on constructing one complete workout from start to finish based on the criteria identified in Part 1. - How & why this workout was programmed is explained. - They share useful and actionable steps other programmers can benefit & learn from.

Nov 1, 2022

- Pat provides an unprecedented look into how he programs some of the most elegant & effective workouts. - He shares useful and actionable steps other programmers can benefit & learn from. - Adrian helps guide the conversation, offering insight, perspective & opinion along the way.

Oct 25, 2022

- The most common & popular questions from women are tackled in this episode. - Pregnancy, periods, peeing, menopause & more topics are covered. - Annie Sakamoto, Kelly Greco & Haley Jouras Palermo join Pat & Adrian to provide a female perspective on these topics.

Oct 18, 2022

- Pat & Adrian answer a question from a VNR listener regarding “Delayed Onset Muscle Soreness”. - They discuss what “DOMS” is, what causes it, how to deal with it & much more.

Oct 11, 2022

- Pat & Adrian interview David Hippensteel. - Dave has been active his entire life, but he did not begin CrossFit until he was 55 years old. - He is currently 66 years old, has 4 kids who are now adults, he runs two dental practices, he’s been to the CrossFit Games 9 times & has earned multiple gold medals. - Pat & Adrian pick Dave’s brain for lessons learned regarding longevity.

Oct 4, 2022

- Pat & Adrian answer a question from a VNR listener. - Does always being the last person to finish a workout mean your fitness is not improving?

Sep 27, 2022

- Pat & Adrian interview Todd Widman, an expert in training kids using CrossFit. - Todd shares his wealth of knowledge & experience covering the “do’s & don’t” when it comes to training kids. - Intensity, heavy lifting, technique & much more if covered.

Sep 20, 2022

- A VNR community member posted a comment stating their flexibility has greatly increased through CrossFit, but now they are overwhelmed trying to figure out what mobility protocols are worthwhile. - Pat & Adrian tackle this topic based on real world experience as well as trial and error. - Simple metrics are given regarding how to increase & maintain flexibility.

Sep 13, 2022

- Consistent training is critically important, Pat & Adrian tell you why. - They discuss how you can achieve extremely high levels of fitness through a shockingly small amount of time each day. - How & why the daily decisions you make regarding nutrition & fitness have a profound impact on your entire life. - There is an “ideal” we all strive for in fitness, but you may have to modify the “ideal” in order to be consistent. - Adrian’s perspective on what he thinks is the best training program.

Sep 6, 2022

- Pat & Adrian discuss how to identify if a new movement is worthwhile to include in your training or simply a “party trick”. - General maintenance of common garage gym equipment is covered as well.

Aug 30, 2022

- Pat & Adrian share funny & insightful stories from years of traveling around the world. - Workouts are discussed along with travel tips & plenty of laughs.

Aug 23, 2022

- Pat & Adrian talk how CrossFit training can serve the needs of military members. - They discuss if modifying traditional CrossFit is necessary and if so, how to do it. - Honest opinions on the subject are given from active duty & former military members.

Aug 16, 2022

- Pat interviews Adrian about each Individual Event at the 2022 CrossFit Games.

Aug 9, 2022

- Pat & Adrian discuss the average times & loads on the most popular workouts & lifts. - Fran, DT, Cindy, 1RM Squat, Deadlift, Snatch, Clean 7 Jerk, Murph & much more.

Aug 2, 2022

- Pat & Boz answer questions from the community. - Should Gym owners care how their members look or just how they perform? - What to do if your in-laws violate the “food rules” you have for your kids. - Advice to a new programmer with a broken heart. - How often should a garage gym athlete repeat benchmarks? - How to approach a gym owner about poor coaching.

Jul 26, 2022

- Pat & Boz share their favorite CrossFit Journal articles/videos. - Pat discusses an old video about the productive application of force. - Adrian talks about a couple of his favorite articles covering garage gyms & old school fitness tests.

Jul 19, 2022

- Pat’s daughter just turned one-year old & free time is rare. - Pat gives us an update on how he has continued to make health & fitness a priority during a very busy phase of life. - Adrian & Pat both share tips & tricks to help you get in workouts when time & energy are limited.

Jul 12, 2022

- Is it ever appropriate for a coach to “fire” a client? - Should trainers charge members for extra coaching once the class ends?

Jul 5, 2022

- A VNR viewer asked why he should hold himself to a full range of motion standard when he sees athletes getting away with poor ROM during a competition? - Pat & Adrian address this topic from both a personal and a physiological standpoint.

Jun 28, 2022

- How can Gym Owners get members to show up for “unpopular” workouts? - Pat & Adrian answer this question from a viewer/listener of Varied Not Random. - Several tips, tricks & strategies are given to assist gym owners in solving this problem.

Jun 21, 2022

- How can you maintain fitness as much as possible when you are with people who do not work out? - Pat & Adrian answer this question from a viewer/listener of Varied Not Random. - Real life examples are given to squeeze in effective workouts that require minimum time and equipment.

Jun 14, 2022

- Dan Bailey is a 5 time CrossFit Games athlete. - He finished in the Top 10 every year he competed. - Pat & Adrian chat with Dan about his incredible journey as a CrossFit competitor. - Dan shares his advice for people looking to compete & his lessons learned.

Jun 7, 2022

- Gym owners meeting up & sharing information has tremendous professional value. - View other gyms in your local area as allies. - How & why you want to create a community not only within your gym, but with other gyms as well.

May 31, 2022

- You need to pick someone to face an unknown physical challenge & you are given 3 athletes to choose from. - Athlete “A” has a 275 pound full snatch. - Athlete “B” has a sub 7:00 2k row. - Athlete “C” can do 30 strict pull-ups. - This is all the information you have about the athletes or the physical challenge. Who would you choose and why? - Pat & Adrian discuss this topic.

May 24, 2022

- Should romantic relationships between a gym’s coaching staff & clients be permitted or prohibited? - Pat & Adrian answer this question based on a survey they conducted with multiple gym owners.

May 17, 2022

- How do you know when it is time to quit or take a break from CrossFit? - Pat & Adrian answer this question from someone who describes themselves as burned out, jaded & injured.

May 10, 2022

- The path to achieving your goals can have its ups and downs. - Pat & Adrian discuss the most common reasons people fail to obtain their fitness goals.

May 3, 2022

- Pat & Adrian respond to a question from the community. - Charlie started CrossFit at 43 years old, he is currently 46. - Charlie’s friend, who has a degree in kinesiology, advised him not to perform a 1RM deadlift at his age due to the risk of injury outweighing the potential benefit. - Pat & Adrian give their opinion on this topic.

Apr 26, 2022

- Pat & Adrian answer questions from members of the community. - Can every workout really be modified to meet every client’s needs? - What can athletes expect from a General Physical Preparedness program? - How can someone incorporate skill work into a busy week?

Apr 19, 2022

- Pat & Adrian discuss “Odd Objects”. - They cover what they are & how to use them in your training.

Apr 12, 2022

- Pat & Adrian respond to a comment from an athlete who started CrossFit later in life. - This athlete does not do many of the “complex” movements often found in CrossFit such as muscle-ups, handstand walking, etc. - Pat & Adrian explain how you can modify CrossFit as needed to fit your unique situation. - Excluding certain movements does not mean you won’t be able to find an effective alternative that fits your personal fitness journey.

Apr 5, 2022

- Pat & Adrian respond to a question from a 50 year old athlete looking to regain overhead strength & stability after surgery for a torn rotator cuff & biceps tendon. - Proper mindset for recovering from an injury is discussed. - Adrian explains his guiding principles of “strict & slow” as well as “fresh before fatigued.” - Pat presents a list of movements that worked well for him after injuring his shoulder in a motorcycle wreck.

Mar 29, 2022

- Pat & Adrian respond to a question from the community about sprinting. - Is there a certain age when athletes should stop sprinting? - What are the benefits of sprinting? - Warming up to help avoid pulled hamstrings is discussed. - Modifications & substitutions for foot sprints are given.

Mar 22, 2022

- Pat & Adrian respond to a question from the community. - Jessica is an affiliate owner in her 40’s. She’s been doing CrossFit for about 10 years & these days PR’s are very rare. - Pat & Adrian each discuss why this may be happening & offer tips, guidance & perspective to help Jessica get back on track.

Mar 15, 2022

- Pat & Adrian respond to a question from the community, “Which movements are “under-coached?”. - Pat & Adrian each discuss the movements they feel often do not get the coaching attention they deserve.

Mar 8, 2022

- Pat & Adrian respond to a question from the community, “How should you introduce someone new to CrossFit?”. - Adrian has a multi-step strategy he feels will set anyone up for success. - Pat takes a different approach and offers various ways to have discussions around certain topics/concerns that new people frequently have.

Mar 1, 2022

- Pat & Adrian explain the difference between Relative & Mathematical Intensity. - Real world examples are given to help understand the importance of both. - They discuss how they decide what level of intensity is appropriate for any given workout. - Focusing on correlates of intensity is not the most effective path to increase your fitness.

Feb 22, 2022

- Pat & Adrian interview Nicole Christensen, the owner of CrossFit Roots in Boulder, Colorado. - CF Roots began in 2009 in a one-car garage & has grown into a 5,000 square foot gym. - Nicole is a subject matter expert on developing some of the best coaches in the world. - She has created systems to ensure her members receive the experience they deserve & that her training staff remains top notch. - Nicole has also engineered her business in a way that provides a true career path for her coaches, which includes health care & an IRA.

Feb 15, 2022

- Sometimes there is a difference between the meals people post on social media & how they really eat. - Pat & Adrian reveal what their daily nutrition actually looks like. - Breakfast, lunch, dinner & treats are all discussed with complete honesty.

Feb 8, 2022

- A gym owner made the decision that men are not allowed to take their shirts off during workouts. - This gym owner asked for feedback as to whether or not this decision was correct. - Adrian & Pat address this topic in the broader context of making decisions that impact the culture in your gym.

Feb 1, 2022

- Pat & Adrian whether or not heart rate is an accurate measure of intensity. - The origins of max heart rate are discussed, as well as its application to athletes. - They also talk about what is considered to be the best way to measure intensity.

Jan 25, 2022

- Pat & Adrian discuss how long your rest periods should be for interval training. - The phrase “Rest as needed” is demystified & explained. - They cover why the length of rest should vary depending on intent of the workout & what you are specifically trying to improve. - Supporting data is provided by the CrossFit Journal article 56 entitled, “Rest & Recovery in Interval-Based Exercise”.

Jan 18, 2022

- Adrian & Pat each give their top 3 favorite workouts. - They discuss what makes each workout special & why it made the list. - Honorable mentions are given to several other workouts that finished just outside of their top 3.

Jan 11, 2022

- Minimal space in your house, apartment or garage is all you need for fitness. - What are the essential pieces of equipment when space is limited? - Adrian explains his multi-step process to assess your gear & being programming for yourself. - Pat & Adrian give examples of ways to modify/replace movements if you don’t have common gear like a pull-up bar, squat rack, jump rope, etc.

Jan 4, 2022

- Are Heavy Days more important than other training days? - Why do CrossFit workouts assign a prescribed loading instead of using percentages? - Adrian & Pat share their experience and opinions on these topics.

Dec 28, 2021

- Adrian & Pat discuss various types of supplemental workout gear in hopes of figuring out what is necessary and what’s not. - They discuss Olympic lifting shoes, weight belts, chalk, wrist wraps, gymnastics grips, tape, lifting straps, knee sleeves, knee wraps and mouth guards. - What are the claimed benefits of these items? - Should you use them and if so, why and when?

Dec 21, 2021

- Adrian & Pat discuss all aspects of scaling & modifying workouts. - What is “Scaling”? - Why should someone scale a workout? - How does it work & benefit the athlete? - Who should scale & how often? - Can scaling a workout be done incorrectly?

Dec 14, 2021

- Adrian & Pat conclude their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002. - The first model, The 10 General Physical Skills was covered in VNR episode 32. - The second model, “The Hopper” was covered in VNR episode 34. - The third model, “The Metabolic Pathways” was covered in VNR 35. - This episode discussed the fourth & final model of fitness, “The “Sickness, Wellness, Fitness Continuum”. - What is the “Sickness, Wellness, Fitness Continuum”? How does it relate to the other models of fitness? What does it tell us? These questions & much more are answered.

Dec 7, 2021

- Adrian & Pat continue their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002. - The first model, The 10 General Physical Skills was covered in VNR episode 32. - The second model, “The Hopper” was covered in VNR episode 34. In today’s show they discuss “The Metabolic Pathways”, which is the third model. - What are the metabolic pathways? How do they relate to fitness? What do they tell us? Should they guide our training? These questions & much more are answered.

Nov 30, 2021

- Adrian & Pat continue their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002. - The first model, The 10 General Physical Skills was covered in VNR episode 32. In today’s show they discuss “The Hopper”, which is the second model. - What is the Hopper? How is it used? What does it tell us? Should it guide our training? These questions & much more are answered.

Nov 23, 2021

- Adrian & Pat speak with John Mack, the owner of CrossFit All Levels in Windsor, Ontario Canada. - CrossFit All Levels opened in 2013, but in 2018 they started a special class for Adaptive Athletes. - This class originally had one member who had Down Syndrome, but has significantly grown over the years. - Adrian & Pat interview John as he shares how the program started, lessons learned as it evolved, and how it looks today.

Nov 16, 2021

- Adrian & Pat talk about “The 10 General Physical Skills” found in the 2002 CrossFit Journal article entitled, “What is Fitness?”. - The 10 General Physical Skills are presented as one of several models used to define fitness. - All 10 skills are identified & defined. - Adrian & Pat discuss if any one skill is more important than another and/or if all 10 are of precisely the same importance. - How the skills are developed is covered, as well as the difference between training & practice.

Nov 9, 2021

- Adrian & Pat talk about the Air Squat, Front Squat, Overhead Squat & the Back Squat. - The benefits and key aspects of each overhead lift are explained. - High bar versus low bar back squat is discussed. - Box Squats & Pause Squats are also covered.

Nov 2, 2021

- It has been said, “Those who can, do; those who can't, teach.” Is this statement true and/or fair? - Is being able to perform all possible CrossFit movements necessary to be an effective trainer? - Do great athletes make better coaches? - Adrian gives three actionable steps to help you teach a movement you cannot do.

Oct 26, 2021

- Pat already had 2 kids and now he has a 3rd child...a new baby girl that is only 13 weeks old. - Adrian talks with Pat about the ways he has found to keep working out with the added demands of a baby. - Pat’s baby girl, Layne, has Colic. This makes her an extremely challenging baby, which makes finding time to workout even harder. - Working out with minimal time (only 20-30 minutes) is discussed. - How to modify warm-ups, workouts and cool downs is covered. - Changing your mindset regarding fitness during this phase of life is also talked about.

Oct 19, 2021

- Adrian & Pat talk with Chris Spealler, the owner of Park City Fit. - Park City Fit is located in Park City, Utah, which is a very expensive location to pay rent or attempt to buy a building. - Chris walks down the path which led him to purchase raw land and build a brand new 10,000 square foot facility for his business. - He faced many obstacles, delays and frustrations during this long process. - Chris candidly shares the pros and cons of this experience as a way to help educate other gym owners who may be considering whether to keep paying rent to someone else or try to become their own landlord.

Oct 12, 2021

- Adrian & Pat talk with Joe Masley. Joe is a firefighter, CrossFit Seminar Staff member, co-owner of CrossFit Marshfield, as well as a former Marine. - Joe shares his experience around training to be physically prepared for a demanding occupation such as being a first responder. - Tips & tricks for maintaining fitness while doing shift work are covered. - The pros & cons of training in gear/equipment is discussed.

Oct 5, 2021

- Adrian & Pat talk about the Press, Push Press, Push Jerk and Split Jerk. - Set-up and finish positions for each movement are covered, as well as the general mechanics. - Common faults are discussed. - The benefits and key aspects of each overhead lift are explained.

Sep 24, 2021

- Adrian & Pat talk with EC Synkowski, the owner of OptimizeMe Nutrition, a company dedicated to making nutrition easy through providing solutions for anyone to improve their weight, health, and overall wellbeing through sustainable diet methods. - EC gives her Top 3 things to focus on with nutrition. - Calories in / Calories out versus hormonal response to macronutrients is covered. - The importance of finding a sustainable way of eating is critical. - Nutrition can be very complicated, but it does not need to be. - Can grains, legumes & dairy be part of a healthy diet? - What are the benefits of weighing & measuring your food?

Sep 21, 2021

- Adrian & Pat discuss the major points, differences and benefits of various styles of deadlifting. - Touch & Go versus Deadstop deadlifts. - Deadstop Deadlifts keeping tension vs releasing tension. - Deficit Deadlifts, Sumo Deadlifts and Trap Bar Deadlifts. - Deadlifting in mixed modality workouts vs dedicated heavy days. - Is it okay to drop deadlifts from the top?

Sep 14, 2021

- In this “Mail Bag” episode Boz & Pat answer questions submitted by YOU, the viewer/subscriber. - Should trainers make clients do a “burpee penalty” if they are late for class? - Are rules necessary/helpful in CrossFit gyms? - How important is Presence & Attitude for a coach/trainer? - How can someone working out alone in their garage learn/develop proper technique without a coach?

Sep 7, 2021

- Michele Mootz is a Level 3 CrossFit Trainer and a former physical therapist. - She is an expert at coaching special populations, such as obese, elderly & chronically ill people. - She helped develop a “special populations” program at CrossFit that grew to approximately 300 members, including people weighing almost 500 pounds, as well as athletes over 90 years old. - Michele discusses the program's origins and how she got people comfortable and confident enough to begin CrossFit. - She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.

Aug 31, 2021

- Michele Mootz is a Level 3 CrossFit Trainer and a former physical therapist. - She is an expert at coaching special populations, such as obese, elderly & chronically ill people. - She helped develop a “special populations” program at CrossFit that grew to approximately 300 members, including people weighing almost 500 pounds, as well as athletes over 90 years old. - Michele discusses the program's origins and how she got people comfortable and confident enough to begin CrossFit. - She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.

Aug 24, 2021

- Being a Judge & being a Trainer are not the same thing. - Training for competition & training for long term health & fitness may have some overlap, but there are also differences. - Full range of motion vs. range of motion required to meet a required standard in competition. - Learning a movement may require not meeting full ROM, at least for a while & that’s okay. - Coaches should be clear about what message they are conveying to their athletes & why. - Do not let the movements commonly seen in competitions cloud your judgement regarding what movements you should program & train.

Aug 17, 2021

- How are snatches, handstand walking & other movements “functional” if they do not seem to be found in nature or everyday life? - If you repeat a workout & get a faster time, how do you know if you are truly fitter or if you just had a better strategy? - If you don’t PR on a workout does that mean you are less fit or that your training is ineffective? - These & other common questions/concerns are addressed by Adrian & Pat in this episode.

Aug 10, 2021

- Adrian & Pat share areas they still struggle with even after doing CrossFit for over 15 years. - Pat talks about challenges with nutrition, overhead positioning, explosive power, external pressure and more. - Adrian shares his ongoing struggles regarding food, sleep, avoiding intensity and difficulty prioritizing his own needs.

Aug 3, 2021

- Adrian & Pat explain the benefits of skill sessions. - How to get your athletes to “buy in” to skill sessions. - How frequently should skill sessions be done. - How to work skill sessions & practice into an affiliate’s schedule.

Jul 27, 2021

- Adrian & Pat share their thoughts on how to build a garage gym from scratch. - Adrian has a few general concepts to consider before purchasing equipment, such as space available, your level of experience, frequency of use & what to avoid. - Pat & Adrian both discuss their top garage gym items including what is necessary and what would be nice to have. - Whether you live in a one bedroom apartment in a crowded city or have a huge detached garage, this information will help you make smart decisions.

Jul 20, 2021

- Part 2 of Pat and Adrian’s interview with Stephane Rochet. - Starting in 1999 Stephane Rochet has worked in strength and conditioning at UCLA, USD, University of Indiana and for the US Navy. - From 2007 until 2014 he was an instructor for CrossFit at their Level One seminars. - The current strength and conditioning environment and culture at the collegiate level is discussed. - Stephane talks about the importance of meeting athletes where they are and how to do it. - Should training for sport be hyper-specialized? - How do you get coaches, schools and programs to welcome CrossFit training? - In-season versus off-season training is discussed. - And much more.

Jul 13, 2021

- Part 1 of Pat and Adrian’s interview with Stephane Rochet. - Starting in 1999, Stephane Rochet has worked in strength and conditioning at UCLA, USD, University of Indiana and for the US Navy. - From 2007 until 2014, he was an instructor for CrossFit at their Level One seminars. - The current strength and conditioning environment and culture at the collegiate level is discussed. - Stephane talks about the importance of meeting athletes where they are and how to do it. - Should training for sport be hyper-specialized? - How do you get coaches, schools and programs to welcome CrossFit training? - In-season versus off-season training is discussed. - And much more.

Jul 6, 2021

- Part 2 of Pat and Adrian’s interview with Chuck Carswell. - Chuck is a Level 4 CrossFit trainer, a flowmaster and currently heads the CrossFit Scholarship program. - He is a former affiliate owner that has worked over 500 CrossFit seminars all over the world. - Chuck is one of the most influential and well respected figures in CrossFit. - He shares his story, how he got involved with CrossFit and much more.

Jun 29, 2021

- Part 1 of Pat and Adrian’s interview with Chuck Carswell. - Chuck is a Level 4 CrossFit trainer, a flowmaster and currently heads the CrossFit Scholarship program. - He is a former affiliate owner that has worked over 500 CrossFit seminars all over the world. - Chuck is one of the most influential and well respected figures in CrossFit. - He shares his story, how he got involved with CrossFit and much more.

Jun 22, 2021

- Adrian and Pat go back and forth providing their key areas to focus on regarding sustainability in CrossFit. - Consistency, training volume, motivation, intensity, body maintenance, scaling, and much more is covered.

Jun 15, 2021

- How Wes got into CrossFit, joined the CrossFit Seminar staff and opened his affiliate. - Wes credits his coaching staff with the solutions Coast Range CrossFit implemented to serve its community during COVID. - How to ensure your clients are able to get extra care and attention while keeping the group class on schedule. - Wes explains the detailed on-ramp his gym uses to develop a highly professional coaching staff. - Lessons learned during two years of training chronically ill, severely overweight and elderly populations.

Jun 8, 2021

- Internal & external motivations are key factors to keep you interested in working out regardless of what phase of life you are in. - Adrian & Pat share what initially motivated them to begin working out early in life & what has kept them consistent for decades. - Adrian walks through his experience experimenting with classic bodybuilding, kettlebells, & then finding CrossFit. - Pat discusses getting into working out after being an overweight child, training to become a Navy SEAL & then discovering CrossFit.

Jun 1, 2021

- Bryant Powers is a Level 4 CrossFit coach and the owner of CrossFit Oahu. - He has been an affiliate owner since 2006. - He started training outside in a park and grew into a 13,000 square foot facility. - He happily shares his lessons learned as both a trainer and gym owner.

May 25, 2021

- A way to categorize and measure progress is given, unrelated to workout times. - Categorizing a beginner, intermediate and advanced athlete. - How each category of athlete can measure their progress. - The importance of consistency. - A brief discussion of the btwb Fitness Level.

May 18, 2021

- Boz explains the role of the coach is to provide clarification to athletes. - This clarification exists in both the short term and long term sense. - Strip away the unnecessary and focus on what needs to happen today. - Questions and topics from the community are addressed. - A trainer’s struggle to properly instruct the fundamentals to his group class is discussed. - An athlete’s concerns regarding how to improve his pull-ups during class is covered. - The question of “why are we training?” is answered.

May 11, 2021

-Injuries may occur inside or outside the gym. -We want to keep our athletes working out while being mindful of the injury. -The focus of this episode is not rehab. -How to use an injury as an opportunity to focus on areas you’ve neglected. -Real world examples are given from Adrian & Pat’s life.

May 4, 2021

-How to structure a Heavy Day in the gym. -Who should lift heavy & how often? -How to warm-up. -How long to rest between lifts. -When to attempt a PR lift. -Avoid the trap of trying to cram too much into a 1 hour class.

Apr 27, 2021

-Volume & Intensity, defining our terms. -Why is intensity so important? -How much volume is appropriate? -High intensity should not be confused with maximal intensity. -Track your data to ensure your fitness is trending in the right direction.

Apr 9, 2021

-Adrian discusses what defines some of his "best sessions" in the gym. -Every training session should have a focus and a specific desired outcome. -Effectively remove unnecessary elements that distract from the focus of the day. -The importance of honestly assessing if your training is accomplishing your goals. -How adding more training might not help you achieve your goals. -Adrian reveals the most common advice he gives to gym owners and coaches.

Apr 9, 2021

-The goals, scope & purpose of the VNR podcast are discussed. -Get to know a bit about Adrian Bozman & Pat Sherwood's background, as well as what motivates them to train. -Why is fitness so important? -Adrian speaks about fitness providing freedom for people. -Knowledge gives you the ability to make fitness happen no matter where you are or what equipment you have.