Varied Not Random

- A VNR listener wants to know if trainers should always coach the same classes or mix it up? - If trainers always coach the same classes each day they have a better chance to deeply know those particular clients. - If trainers vary the classes they coach, they will be exposed to new members, and those members will get to experience a different coaching style. - Each side of this discussion has pr...

- A VNR listener wants to know how he can “listen to his body” while not having FOMO about not training. - He said he feels like he is falling apart lately. He has low back pain, a tweaked knee, & tennis elbow. - He also said he admits to being a bit stubborn & stupid by continuing to train. - Pat & Boz share their opinions on this topic.

- Hampton Morris is an American weightlifter who will be representing the United States at the 2024 Olympics. - He competes in the 61 kg weight class & holds the world record for the clean & jerk. - He started oly lifting at 12 years old and his father has been his coach the entire time. - Hampton shares his most memorable moments and gives us insight into what his training looks like.

- A VNR listener said they are heartbroken because their gym recently stopped doing skill work. - This person’s weakness is gymnastics movements. - They feel lost & want to know how to keep making progress. - Pat & Boz share their opinions on this topic.

- Athletes are passionate about their shoes, but is there a best one? - Do you prefer a minimalist shoe? Do you like zero drop? - Do you run in traditional running shoes or in a cross training style shoe? - Pat & Boz share their opinions on this topic.

- Mary Theisen-Lappen is an American weightlifter who recently qualified for the 2024 Olympics in Paris, France.  - She has a lifetime best of 163 kg (358 lbs.) for the clean & jerk and 120 kg (264 lbs.) for the snatch.  - Pat & Adrian talk with Mary about training, life, and her journey to the Olympics.

- A VNR listener wants to know how often Hero workouts should be programmed? - Pat & Adrian tackle this topic.

- On today’s show Pat & Adrian answer questions from two different VNR listeners, Rick & Lauren.  - Rick is 52 years old with a huge background in endurance sports. He is one year into CrossFit & wants to know how to balance his schedule. - Lauren is a busy mom with 3 kids, a full time job & not enough sleep. She is trying to find a way to keep fitness a part of her hectic schedule...

- Mattie Rogers is an American weightlifter who competed in the 2020 Tokyo Olympics. - She is a Pan American Champion. - Mattie holds American records in the Clean & Jerk as well as the Snatch in the 76 kg category. - Her weightlifting career has been filled with incredible successes, but she has also dealt with significant challenges as well. - Mattie openly & honestly discusses the highs...

- A VNR listener asked which uncommon movements or exercises we would like to see programmed more regularly? - Pat & Adrian discuss this topic.

- Adrian Bozman programmed the 6 events for the 2024 CrossFit Games Semifinals. - In this episode he explains to Pat his thought process behind each event & why it was programmed.

- Ryan Davis is the Director of Football Strength & Conditioning at The University of Maryland.  - He has worked with athletes from all different sports including football, basketball, baseball, soccer, rowing, gymnastics & more. - He believes in developing both the physical & mental capacity of his athletes. - Pat & Adrian discuss a wide range of topics with him.

- A VNR listener, who has been a CF coach for 5 years, was recently preparing to take the RKC1 qualification.  - While preparing for this qualification he received a lot of flak for the “American Swing”, which is so prevalent in CrossFit. - Since the Kettlebell Snatch also takes the kettlebell to the overhead position, why is it not more frequently utilized in training? - Pat & Adrian discuss...

- A VNR listener from the UK says he struggles when trying to perform complex movements while fatigued. - Bar muscle-ups, Ring Muscle-ups, Double-unders, Snatches & Chest-to-bar Pull-ups are some of the movements he mentioned as being problematic. - He is looking for how to best improve these areas of his fitness. - Pat & Adrian discuss this topic.

- A 28 year old Police Officer from Europe is considering becoming a competitive athlete. - He has only been working out for 3 years, and only doing CrossFit for 6 months. - After winning a local competition a trainer has told him that he has potential to go to the next level. - What are the pros and cons of this decision? - What does it really take to make this happen? - Pat & Adrian discuss...

- A VNR listener wants to know if they should workout while sick? - They said they never used to get sick, but that has changed since having kids. - Their child is in daycare & now it seems they are sick all the time & their fitness is taking a serious hit. - Pat & Adrian discuss this topic.

- Kristi Eramo O’Connell has been a lifelong athlete.  - She competed 7 times at the CrossFit Games, six of which were as an individual athlete. - She recently ran a marathon in 3 hours & 4 minutes with minimal training. - She retired from the CrossFit Games with a new focus of “taking on different athletic challenges”. - Hyrox racing was one of her new challenges & she took 1st place.  -...

- Why is Nutrition important? What aspects of fitness & health are affected? - How & when do you broach the subject with someone? - What are actionable steps to try with clients and/or friends? - Pat & Adrian answer this question based on their personal experiences. 

- A VNR listener asked for tips & tricks for eating well while traveling. - Pat & Adrian answer this question based on their personal experiences.

- A VNR listener asked the question, what would Pat & Adrian be doing if CrossFit never existed? - Pat & Adrian answer this question with regard to physical fitness, as well as occupation.

- A recreational athlete has been doing CrossFit for 6 years & is considering dropping a couple of Crossfit sessions each week to add in some bodybuilding.  - They want to know if they would be “Cheating” on CrossFit by doing some globo gym isolation movements.  - Form, function & aesthetics are discussed. - Want vs Need is discussed. - Accessory work is touch on. - Pat & Adrian dive i...

- Chad Vaughn is a 2-Time Olympian, 9-Time Senior National Champion, 2003 Pan American Games Gold Medalist, 3-Time Pan American Games Team Member, 6-Time Pan American Team Member, 6-Time World Team Member & Former Senior American Record Holder. - He is also very well versed in CrossFit. - Pat & Adrian cover a wide range of topics from Chad’s journey to the Olympics, coaching athletes, &amp...

- A gym owner refuses to program short workouts. - The gym owner feels that most people come to the gym to do a “nice long workout”. - A trainer (not the owner), who is responsible for creating the programming for the gym does not agree with the owner on this subject & feels short workouts need to be programmed. - Pat & Adrian discuss this topic & offer guidance. 

- In this lighthearted & fun episode Pat & Adrian play “20 Questions” with a CrossFit theme. - Below are the 20 Questions. Feel free to post your answers in the comments section under this episode on the btwb YouTube channel. Power lifts or Olympic lifts for the rest of your life? Run, bike or row?  Time priority or task priority? Ring Muscle-ups or Bar-muscle-ups Squat or Deadlift? 115 lb...

- A VNR listener asked why there are not more opportunities for low income people who cannot afford the monthly fee to attend a CrossFit gym. - This VNR listener has people workout in his barn gym for free if they cannot afford to go anywhere else. - Pat & Adrian discuss ways to bring fitness to people who cannot afford a gym membership.