Varied Not Random

- Pat & Adrian discuss how to identify if a new movement is worthwhile to include in your training or simply a “party trick”. - General maintenance of common garage gym equipment is covered as well.

- Pat & Adrian share funny & insightful stories from years of traveling around the world. - Workouts are discussed along with travel tips & plenty of laughs.

- Pat & Adrian talk how CrossFit training can serve the needs of military members. - They discuss if modifying traditional CrossFit is necessary and if so, how to do it. - Honest opinions on the subject are given from active duty & former military members.

- Pat interviews Adrian about each Individual Event at the 2022 CrossFit Games.

- Pat & Adrian discuss the average times & loads on the most popular workouts & lifts. - Fran, DT, Cindy, 1RM Squat, Deadlift, Snatch, Clean 7 Jerk, Murph & much more.

- Pat & Boz answer questions from the community. - Should Gym owners care how their members look or just how they perform? - What to do if your in-laws violate the “food rules” you have for your kids. - Advice to a new programmer with a broken heart. - How often should a garage gym athlete repeat benchmarks? - How to approach a gym owner about poor coaching.

- Pat & Boz share their favorite CrossFit Journal articles/videos. - Pat discusses an old video about the productive application of force. - Adrian talks about a couple of his favorite articles covering garage gyms & old school fitness tests.

- Pat’s daughter just turned one-year old & free time is rare. - Pat gives us an update on how he has continued to make health & fitness a priority during a very busy phase of life. - Adrian & Pat both share tips & tricks to help you get in workouts when time & energy are limited.

- Is it ever appropriate for a coach to “fire” a client? - Should trainers charge members for extra coaching once the class ends?

- A VNR viewer asked why he should hold himself to a full range of motion standard when he sees athletes getting away with poor ROM during a competition?  - Pat & Adrian address this topic from both a personal and a physiological standpoint.

- How can Gym Owners get members to show up for “unpopular” workouts? - Pat & Adrian answer this question from a viewer/listener of Varied Not Random. - Several tips, tricks & strategies are given to assist gym owners in solving this problem.

- How can you maintain fitness as much as possible when you are with people who do not work out? - Pat & Adrian answer this question from a viewer/listener of Varied Not Random. - Real life examples are given to squeeze in effective workouts that require minimum time and equipment.

- Dan Bailey is a 5 time CrossFit Games athlete. - He finished in the Top 10 every year he competed. - Pat & Adrian chat with Dan about his incredible journey as a CrossFit competitor. - Dan shares his advice for people looking to compete & his lessons learned. 

- Gym owners meeting up & sharing information has tremendous professional value. - View other gyms in your local area as allies. - How & why you want to create a community not only within your gym, but with other gyms as well.

- You need to pick someone to face an unknown physical challenge & you are given 3 athletes to choose from. - Athlete “A” has a 275 pound full snatch. - Athlete “B” has a sub 7:00 2k row. - Athlete “C” can do 30 strict pull-ups. - This is all the information you have about the athletes or the physical challenge. Who would you choose and why? - Pat & Adrian discuss this topic.

- Should romantic relationships between a gym’s coaching staff & clients be permitted or prohibited? - Pat & Adrian answer this question based on a survey they conducted with multiple gym owners.

- How do you know when it is time to quit or take a break from CrossFit? - Pat & Adrian answer this question from someone who describes themselves as burned out, jaded & injured.

- The path to achieving your goals can have its ups and downs. - Pat & Adrian discuss the most common reasons people fail to obtain their fitness goals.

- Pat & Adrian respond to a question from the community. - Charlie started CrossFit at 43 years old, he is currently 46. - Charlie’s friend, who has a degree in kinesiology, advised him not to perform a 1RM deadlift at his age due to the risk of injury outweighing the potential benefit.  - Pat & Adrian give their opinion on this topic.

- Pat & Adrian answer questions from members of the community. - Can every workout really be modified to meet every client’s needs? - What can athletes expect from a General Physical Preparedness program? - How can someone incorporate skill work into a busy week?

- Pat & Adrian discuss “Odd Objects”. - They cover what they are & how to use them in your training.

- Pat & Adrian respond to a comment from an athlete who started CrossFit later in life. - This athlete does not do many of the “complex” movements often found in CrossFit such as muscle-ups, handstand walking, etc. - Pat & Adrian explain how you can modify CrossFit as needed to fit your unique situation. - Excluding certain movements does not mean you won’t be able to find an effective alt...

- Pat & Adrian respond to a question from a 50 year old athlete looking to regain overhead strength & stability after surgery for a torn rotator cuff & biceps tendon. - Proper mindset for recovering from an injury is discussed. - Adrian explains his guiding principles of “strict & slow” as well as “fresh before fatigued.” - Pat presents a list of movements that worked well for him...

- Pat & Adrian respond to a question from the community about sprinting. - Is there a certain age when athletes should stop sprinting? - What are the benefits of sprinting? - Warming up to help avoid pulled hamstrings is discussed. - Modifications & substitutions for foot sprints are given.

- Pat & Adrian respond to a question from the community.  - Jessica is an affiliate owner in her 40’s. She’s been doing CrossFit for about 10 years & these days PR’s are very rare. - Pat & Adrian each discuss why this may be happening & offer tips, guidance & perspective to help Jessica get back on track.