Varied Not Random

- 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.

- 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.

- 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?

- 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?

- 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 th...

- 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 th...

- 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...

- 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...

- 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 impo...

- 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.

- 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.

- 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...

- 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 proc...

- 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 i...

- 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.

- 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 imp...

- 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?  

- 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?  

- 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 pr...

- 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 pr...

- 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 sh...

- 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/...

- 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.

- 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.

- 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 bed...