Varied Not Random

- A VNR listener asked, “Does CrossFit make you less athletic?” - The listener also asked how to program to get out of the up/down & forward/back planes we often train in. - Pat & Adrian explore these questions.

- Should you pace a workout or just go full send? - Is one strategy “better” than the other? - Pat & Adrian dive into this question.

- Laurence Shahlaei has competed 11 times at the World’s Strongest Man. - He won Europe’s Strongest Man in 2016, he was the Ultimate Strongman World Champion in 2016, he’s been Britain’s Strongest man twice & won UK’s Strongest Man in 2017. - Pat & Laurence bridge the gaps between Strongman & CrossFit to find common ground. - Laurence talks about training to be one of the strongest peo...

- An interview with Dr. Nathan Jenkins. - Pat & Adrian discuss the relationship between CrossFit & exercise science with Dr. Jenkins, who has a PHD in this field. - CrossFit, exercise science, pros & cons of clinical studies, energy systems & much more is covered in this highly informative discussion.

- Big picture concepts regarding coaching & training Masters athletes. - Things to consider if you are a Masters athlete. - Should Masters athletes have different programming? - One day everyone will stop getting Pr’s, what then becomes the point of training? - Pat & Adrian tackle these topics & others.

- What are the key elements of an effective warm-up? - What are the benefits of a warm-up? - How should you create a warm-up? - What are the key elements of an effective cool down? - What are the benefits of a cool down? - How should you create a cool down? - Pat & Adrian walk through these topics using the hero workout “DT” as an example.

Common arguments against CrossFit are discussed. The criticisms covered in this episode are:  "CrossFit encourages sloppy form." "CrossFit trainers are not qualified to coach people." "Doing Olympic lifts for time is a disaster." "GHD sit-ups are destructive to your back." "The sumo deadlift high pull will injure your shoulders." Pat & Adrian t...

- Someone posted a comment stating they only do kipping pull-ups because they will show up in the CrossFit Open. - This comment sparked the idea of this episode dedicated to kipping. - What is kipping? What is the point of it? Why would someone choose to kip a movement instead of doing it strict? - These questions & more are covered by Pat & Adrian.

- A VNR listener posted the question, “How important is it for the coaches to understand the intended stimulus of a workout? When should an athlete scale the workout UP?” - Pat & Adrian discuss intended stimulus, modifying workouts & scaling UP.

- 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...