Varied Not Random

- 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.

- 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, b...

- 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.

- 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...

- 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?

- 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, recommend...

- 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.

- 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.

- 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.

- 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.

- 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.

- 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.

- 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?

- 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.

- 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. 

- 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...

- 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.

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

- 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.

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

- 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.

- 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.

- 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.

- 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.

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