Varied Not Random

- 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.

- 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.

- 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.

- 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. 

- 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.

- 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.

- 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.

- 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.

- 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.

- 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.

- 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?

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

- 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 alt...

- 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...

- 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.

- 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.

- 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.

- 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.

- 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.

- 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...

- 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.

- 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.

- 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.

- 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 E...

- 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.