Varied Not Random

- 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...

- 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...

- 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 tal...

- 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...

- 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...

- 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.

- 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 profess...

- 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. -...

- 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. 

- 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.

- 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 regar...

-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.

-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.

-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.

-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 reve...

-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.