Varied Not Random

-A VNR listener wants recommendations for ensuring their garage gym equipment lasts as long as possible. -At the end of the show a funny social media meme about CrossFit is shared. -Pat & Adrian discuss these topics.

-Matteo is a CrossFit Level 3 Trainer. He is a full time coach. In addition to coaching he is an instrumental part of CrossFit Linchpin & has helped create several Varied Not Random cycles.  -In this episode Matteo discusses how he would manage a typical one hour class when the workout of the day is classic heavy day. -Pat discussed this topic with Matteo.

-Two topics are tackled today. -What can Gym owners learn from Garage Gym athletes? -How can modern day CrossFit gyms recapture the “fun & less structured” feeling of the earlier years of CrossFit? -Pat & Adrian discuss this topic.

-Zone 2 training is a form of moderate-intensity aerobic exercise performed at roughly 60-70% of your maximum heart rate. -It is usually performed by running, biking or rowing for at least 45 minutes. -This training emphasizes aerobic metabolism, where your body primarily burns fat for fuel while building mitochondrial efficiency, capillary density, and overall endurance. -It has become a popular...

-Strict Pull-ups are a foundational, yet highly challenging movement. -In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is considered a “base”. -They also offer various methods to get your first strict pull-up or get more.

-Mark is a CrossFit trainer & his CFL1 is about to expire. -He coaches at a local gym a couple of times each month. -He loves coaching & wants to improve, but feels he cannot justify the cost of a CFL1 or CFL2. -Mark wants to know how someone should approach certifications vs continuing to learn & improve on one’s own time. -Pat & Adrian discuss this topic.

-Pat is doing some self-experimentation this year. His goal is to do a 72-hour water-only fast once every 4 months. -He did his first one in January 2026. -He just completed his second one in May, his final one for the year will take place in September. -This time Pat says it was a relatively easy experience to not eat for 3 days. -He approached a couple of elements differently this time, perhaps...

-A VNR listener wants to know if doing the CrossFit Hero workout “Murph” still counts if he has never used a weight vest. -Pat & Adrian discuss this topic as well as “Murph prep”.

-Pat recently attended a CrossFit Level 2 Seminar. -This involves two days of instruction as well as lots of real time coaching of athletes. -Participants are evaluated by CrossFit staff & given feedback necessary to improve. -Pat discusses this experience with Adrian.

-Matteo is a CrossFit Level 3 Trainer. He is a full time coach. In addition to coaching he is an instrumental part of CrossFit Linchpin & has helped create several Varied Not Random cycles.  -In this episode Matteo discusses how he would manage a typical one hour class when the workout of the day is very short, like “Grace”. -Pat & Adrian discuss this topic with Matteo.

-Pat & Adrian discuss a Reddit thread entitled, “What's something you want your box to know that you can't imagine sharing to their face?” -Five of the most upvoted topics are covered in today’s show.

-Diogo Monteiro is the owner of CrossFit Black Edition. -He & his wife started this gym over 9 years ago with the intention of making it a special place. -Over the years they have created a top notch training facility with a strong, inclusive culture. -In this episode Pat & Adrian talk with Diogo about what makes a gym successful, how to create systems that work & lessons he has learne...

-Adrian & his wife decided to do a 72 hour fast. -At this time of this recording, Adrian had about 6 hours left before it ended. -These are his real thoughts & experiences about the experience. 

-People will often do a workout, & then repeat that “same” workout months later. -This is a fair comparison if all elements of the workout remain the same each time. -However, what often happens is an athlete will use a heavier loading the second time & then be disappointed if/when they do not beat their previous score. -Comparison is a useful tool, but it is also the thief of joy. -In thi...

-People seem to have endless excuses as to why they don’t work out. -We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid. -This episode covers excuses 6 through 10 on the list. Last week’s show covered excuses 1-5.

-People seem to have endless excuses as to why they don’t work out. -We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid. -This episode covers excuses 1 through 5 on the list. Next week’s show will cover excuses 6-10.

-Danny is 5 feet & 7 inches tall. -He excels at pull-ups & burpees. -His back squat & deadlift numbers are excellent. -Movements like wall balls & rowing are very difficult for him. -He is frustrated because he cannot change his height & feels these movements will always be a struggle. -Pat & Adrian discuss these issues.

-What makes a movement “functional”? -Are movements like snatches, handstand push-ups & double-unders functional? -Are movements such as these necessary to be fit? -Pat & Adrian discuss these issues.

-Most of us work physically harder in the gym than we do in the real world. -The workouts we do in the gym ideally allow us to do difficult things outside of the gym. -Pat & Adrian discuss real life applications of their fitness.

-Joel is a 50 year old dad with 2 kids. He works from home full time & he is EXHAUSTED. -He works out at his local gym at 5am five times a week. -His sleep quality is poor & his sleep quantity is low. -His nutrition needs work. -He feels stuck & like he is no longer making progress in the gym. -He uses a wearable health/fitness tracker that constantly tells him he needs more rest. -Joe...

-Annie Thorisdottir is widely known for being a Two time Champion at the CrossFit Games. She is also much more than that. -In this episode Pat talks with Annie about her fitness journey through the lens of motherhood. -Annie is a mother of two small children & she is pregnant with her 3rd. -She has gone from spending all day in the gym enduring multiple training sessions to working out one hou...

-20 years ago Pat & Adrian did not know each other, but they attended the same CrossFit Level 1 seminar. -With two decades in the rearview mirror they reflect on how & why that experience was so impactful.

-Pat decided to do a 72-hour fast. -During this time he only consumed water, black coffee & sea salt. -Pat discusses why he chose to do this, how he felt both physically & mentally, as well as whether or not he would do it again. -Pat & Adrian discuss this.

-Pat Wynne placed 5th at the 2025 CrossFit Games in the 70+ Division. -While she did not participate in athletics growing up, she has always been competitive. -She found fitness through step classes & workout DVDs, before eventually falling in love with CrossFit. -After beginning CrossFit in 2010 at age 55 she trained relentlessly until achieving her goal of qualifying for the CrossFit Games i...

What do you do for rest? Do you take Deload weeks? Do you prefer Active Recovery or Full Recovery? Do you take time completely off from training? Pat & Adrian discuss these topics.