Shows
Varied Not RandomVNR #180 - How to use btwb - YOUR Questions get answered- This is the ultimate guide to optimizing your experience with btwb.- Jake works for btwb & is a subject matter expert. - Pat asked the community for their top questions about the btwb app.- Jake answers every question in detail, including doing a screen share when needed, to ensure everything is crystal clear.- Topics covered are:- What is Tempus & how to use it.- C2 Rower & Rogue Air Bike integration with Tempus.- What sort of workouts function with Tempus?- Logging/switching from pounds to kilograms.
2024-09-171h 09Varied Not RandomVNR #151 - Pat & Boz play “20 CrossFit Questions”- 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-upsSquat or Deadlift?115 lb barbell or a pair of 50-lb dumbbells?Pull-up bar or a rope to climb?Closer to a sub Sub 6:00 mile or a 60 second L-sit?Which would you rather have, a 300 lb bench press or a...
2024-02-2731 minVaried Not RandomVNR #96 - CrossFit & Exercise Science… Friends or Enemies?- 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.
2023-02-071h 11Varied Not RandomVNR #95 - The day the PRs stop… a topic for Masters athletes- 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.
2023-01-3131 minVaried Not RandomVNR #94 - How to properly warm up & cool down- 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.
2023-01-2445 minVaried Not RandomVNR #93 - What does CrossFit do wrong?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 talk about these topics & others.
2023-01-171h 09Varied Not RandomVNR #92 - Kipping... what's the point?- 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.
2023-01-1032 minVaried Not RandomVNR #91 - Understanding the intended stimulus & when you should scale UP- 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.
2023-01-0349 minVaried Not RandomVNR #90 - Hypertrophy training & accessory work- 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.
2022-12-2745 minVaried Not RandomVNR #89 - How to excel as a new coach- 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, but to other industries as well as life in general.
2022-12-2046 minVaried Not RandomVNR #88 - Can one workout a day make you strong?- 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.
2022-12-1339 minVaried Not RandomVNR #87 - Doctors, the healthcare system & CrossFit- 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 the eyes of the medical community to CrossFit.
2022-12-0653 minVaried Not RandomVNR #86 - All about the Concept 2 Rower- 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?
2022-11-291h 15Varied Not RandomVNR #85 - How do you convince someone NOT to workout?- 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, recommendations & guidance.
2022-11-2225 minVaried Not RandomVNR #84 - To swear or not to swear?...A discussion on public speaking.- 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.
2022-11-1540 minVaried Not RandomVNR #83 - How to program workouts. Part 2.- 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.
2022-11-0846 minVaried Not RandomVNR #82 - How to program workouts. Part 1.- 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.
2022-11-0158 minVaried Not RandomVNR #81 - Pregnancy, Periods, Peeing, Menopause & more.- 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.
2022-10-251h 04Varied Not RandomVNR #80 - How sore is too sore?- 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.
2022-10-1836 minVaried Not RandomVNR #79 - Lessons learned from a Masters Athlete- 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.
2022-10-1151 minVaried Not RandomVNR #78 - Does being last in the workout mean something is wrong?- 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?
2022-10-0436 minVaried Not RandomVNR #77 - How to train kids- 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.
2022-09-271h 07Varied Not RandomVNR #76 - Improving Range of Motion - what really works?- 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.
2022-09-2043 minVaried Not RandomVNR #75 - Don't Quit!- 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 the “ideal” in order to be consistent. - Adrian’s perspective on what he thinks is the best training program.
2022-09-1331 minVaried Not RandomVNR #74 - Garage Gym Equipment Maintenance- 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.
2022-09-0631 minVaried Not RandomVNR #73 - Workouts & Travel: Tales from the road- Pat & Adrian share funny & insightful stories from years of traveling around the world.- Workouts are discussed along with travel tips & plenty of laughs.
2022-08-3031 minVaried Not RandomVNR #72 - CrossFit training for Military members- 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.
2022-08-2334 minVaried Not RandomVNR #71 - The 2022 CrossFit Games events: dissected & discussed- Pat interviews Adrian about each Individual Event at the 2022 CrossFit Games.
2022-08-161h 15Varied Not RandomVNR #70 - Average times & loads on the most popular workouts & lifts- 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.
2022-08-0946 minVaried Not RandomVNR #69 - Should Gym owners care how members look or how they perform?- 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.
2022-08-0245 minVaried Not RandomVNR #68 - Pat & Boz share their favorite CrossFit Journal articles/videos- 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.
2022-07-2636 minVaried Not RandomVNR #67 - Fitness as a parent with a one-year old toddler- 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.
2022-07-1934 minVaried Not RandomVNR #66 - Should a coach "fire" a client?- Is it ever appropriate for a coach to “fire” a client?- Should trainers charge members for extra coaching once the class ends?
2022-07-1232 minVaried Not RandomVNR #65 - Why should I do full range of motion if big time athletes don’t?- 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.
2022-07-0530 minVaried Not RandomVNR #64 - How can Gym Owners get members to show up for “unpopular” workouts?- 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.
2022-06-2837 minVaried Not RandomVNR #63 - How to stay fit around friends who don’t work out- 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.
2022-06-2125 minVaried Not RandomVNR #62 - Talking competition, lessons learned & life with Dan Bailey- 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.
2022-06-141h 04Varied Not RandomVNR #61 - The value of Gym Owners befriending other Gym Owners- 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.
2022-06-0726 minVaried Not RandomVNR #60 - 275 lb Snatch, sub 7:00 2K Row or 30 Strict Pull-ups… which would you choose?- 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.
2022-05-3138 minVaried Not RandomVNR #59 - Coaches dating Members - Good or Bad idea?- 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.
2022-05-2427 minVaried Not RandomVNR #58 - When is it time to quit CrossFit?- 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.
2022-05-1734 minVaried Not RandomVNR #57 - The real reason some fail to achieve their fitness goals- 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.
2022-05-1020 minVaried Not RandomVNR #56 - At what age should you NOT do a 1RM deadlift?- 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.
2022-05-0320 minVaried Not RandomVNR #55 - Mail Bag: Community Questions are Answered- 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?
2022-04-2627 minVaried Not RandomVNR #54 - Odd Objects - Sandbags, Sleds, Yokes & more- Pat & Adrian discuss “Odd Objects”.- They cover what they are & how to use them in your training.
2022-04-1940 minVaried Not RandomVNR #53 - No Muscle-ups, No Handstand Walking... is it still CrossFit?- 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 alternative that fits your personal fitness journey.
2022-04-1224 minVaried Not RandomVNR #52 - Torn Rotator Cuff & Biceps Tendon… rebuilding.- 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 after injuring his shoulder in a motorcycle wreck.
2022-04-0529 minVaried Not RandomVNR #51 - Sprint! ...without pulling a hamstring.- 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.
2022-03-2931 minVaried Not RandomVNR #50 - "Help! I’m in my 40’s & not getting PRs!"- 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.
2022-03-2241 minVaried Not RandomVNR #49 - Which movements are “under-coached”?- Pat & Adrian respond to a question from the community, “Which movements are “under-coached?”.- Pat & Adrian each discuss the movements they feel often do not get the coaching attention they deserve.
2022-03-1539 minVaried Not RandomVNR #48 - How to introduce new people to CrossFit- Pat & Adrian respond to a question from the community, “How should you introduce someone new to CrossFit?”.- Adrian has a multi-step strategy he feels will set anyone up for success.- Pat takes a different approach and offers various ways to have discussions around certain topics/concerns that new people frequently have.
2022-03-0837 minVaried Not RandomVNR #47 - Relative & Mathematical Intensity... explained.- Pat & Adrian explain the difference between Relative & Mathematical Intensity.- Real world examples are given to help understand the importance of both.- They discuss how they decide what level of intensity is appropriate for any given workout. - Focusing on correlates of intensity is not the most effective path to increase your fitness.
2022-03-0134 minVaried Not RandomVNR #46 - Build Professional Coaches & a Great Gym- Pat & Adrian interview Nicole Christensen, the owner of CrossFit Roots in Boulder, Colorado.- CF Roots began in 2009 in a one-car garage & has grown into a 5,000 square foot gym.- Nicole is a subject matter expert on developing some of the best coaches in the world.- She has created systems to ensure her members receive the experience they deserve & that her training staff remains top notch.- Nicole has also engineered her business in a way that provides a true career path for her coaches, which includes health care & an IRA.
2022-02-221h 12Varied Not RandomVNR #45 - How We EAT... the REAL Truth!- Sometimes there is a difference between the meals people post on social media & how they really eat.- Pat & Adrian reveal what their daily nutrition actually looks like.- Breakfast, lunch, dinner & treats are all discussed with complete honesty.
2022-02-1544 minVaried Not RandomVNR #44 - Gym Rules: Force members to keep shirts on?- A gym owner made the decision that men are not allowed to take their shirts off during workouts. - This gym owner asked for feedback as to whether or not this decision was correct.- Adrian & Pat address this topic in the broader context of making decisions that impact the culture in your gym.
2022-02-0831 minVaried Not RandomVNR #43 - Is Heart Rate a good or bad measure of Intensity?- Pat & Adrian whether or not heart rate is an accurate measure of intensity. - The origins of max heart rate are discussed, as well as its application to athletes.- They also talk about what is considered to be the best way to measure intensity.
2022-02-0119 minVaried Not RandomVNR #42 - How long should you rest between intervals?- Pat & Adrian discuss how long your rest periods should be for interval training.- The phrase “Rest as needed” is demystified & explained. - They cover why the length of rest should vary depending on intent of the workout & what you are specifically trying to improve. - Supporting data is provided by the CrossFit Journal article 56 entitled, “Rest & Recovery in Interval-Based Exercise”.
2022-01-2531 minVaried Not RandomVNR #41 - Our Top 3 Favorite Workouts- Adrian & Pat each give their top 3 favorite workouts.- They discuss what makes each workout special & why it made the list.- Honorable mentions are given to several other workouts that finished just outside of their top 3.
2022-01-1834 minVaried Not RandomVNR #41 - Our Top 3 Favorite Workouts- Adrian & Pat each give their top 3 favorite workouts.- They discuss what makes each workout special & why it made the list.- Honorable mentions are given to several other workouts that finished just outside of their top 3.
2022-01-1834 minVaried Not RandomVNR #40 - The Garage Gym: Equipment & Programming- 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.
2022-01-1149 minVaried Not RandomVNR #39 - Are Heavy Days the most important?- 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.
2022-01-0438 minVaried Not RandomVNR #38 - Lifting Shoes, Belts, Knee Sleeves, etc. - Necessary or not?- 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?
2021-12-2848 minVaried Not RandomVNR #37 - Scaling Workouts: Everything you need to know.- 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?
2021-12-2146 minVaried Not RandomVNR #36 - The “Sickness, Wellness, Fitness Continuum”, explained- 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 the fourth & final model of fitness, “The “Sickness, Wellness, Fitness Continuum”.- What is the “Sickness, Wellness, Fitness Continuum”? How does it relate to the other models of fitness? What does it tell us? These questio...
2021-12-1427 minVaried Not RandomVNR #35 - The "Metabolic Pathways" model, explained- 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 the metabolic pathways? How do they relate to fitness? What do they tell us? Should they guide our training? These questions & much more are answered.
2021-12-0733 minVaried Not RandomVNR #34 - The "Hopper" model, explained- 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? These questions & much more are answered.
2021-11-3024 minVaried Not RandomVNR #33 - Training people with Down Syndrome, Cerebral Palsy & Autism- 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 it evolved, and how it looks today.
2021-11-2347 minVaried Not RandomVNR #32 - The 10 General Physical Skills- 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 importance. - How the skills are developed is covered, as well as the difference between training & practice.
2021-11-1637 minVaried Not RandomVNR #31 - The Squats- 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.
2021-11-0944 minVaried Not RandomVNR #30 - As a trainer, should you teach a movement you cannot do?- 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.
2021-11-0217 minVaried Not RandomVNR #29 - Tips & tricks to help new parents maintain their fitness- 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.- How to modify warm-ups, workouts and cool downs is covered.- Changing your mindset regarding fitness du...
2021-10-2646 minVaried Not RandomVNR #28 - Should gym owners rent, buy or build their own space?- 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 process. - Chris candidly shares the pros and cons of this experience as a way to help educate other gym owners who m...
2021-10-191h 04Varied Not RandomVNR #27 - The fitness needs of Fire Fighters & other First Responders- 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 in gear/equipment is discussed.
2021-10-1247 minVaried Not RandomVNR #26 - The Overhead Lifts- 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.
2021-10-0540 minVaried Not RandomVNR #25 - The Top 3 things to focus on with Nutrition- 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 importance of finding a sustainable way of eating is critical. - Nutrition can be very complicated, but it does not need to be. - Can grains, legumes & dairy be part of a healthy di...
2021-09-2456 minVaried Not RandomVNR #24 - All about the Deadlift...- 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?
2021-09-2140 minVaried Not RandomVNR #23 - Should members do a “Burpee Penalty” if they are late for class?- 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?
2021-09-1433 minVaried Not RandomVNR #22 - How to Coach the Obese, the Elderly & the Chronically Ill - Part 2- 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 program's origins and how she got people comfortable and confident enough to begin CrossFit.- She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.
2021-09-0747 minVaried Not RandomVNR #21 - How to Coach the Obese, the Elderly & the Chronically Ill - Part 1- 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 program's origins and how she got people comfortable and confident enough to begin CrossFit.- She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.
2021-08-3140 minVaried Not RandomVNR #20 - Don't Confuse Being a Judge with Being a Trainer- 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 should be clear about what message they are conveying to their athletes & why.- Do not let the movements commonly seen in competitions cloud your judgement rega...
2021-08-2430 minVaried Not RandomVNR #19 - Are Handstand Push-ups Dangerous? Is Kipping Cheating?- 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/concerns are addressed by Adrian & Pat in this episode.
2021-08-1751 minVaried Not RandomVNR #18 - Real Life Struggles After 15+ Years Doing CrossFit- 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.
2021-08-1049 minVaried Not RandomVNR #17 - The Hidden Benefits of Skill Sessions- 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.
2021-08-0338 minVaried Not RandomVNR #16 - How to Build a Garage Gym- 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 bedroom apartment in a crowded city or have a huge detached garage, this information will help you make smart decisions.
2021-07-2744 minVaried Not RandomVNR #15 - Collegiate Strength & Conditioning meets CrossFit - Part 2- 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 about the importance of meeting athletes where they are and how to do it.- Should training for sport be hyper-specialized?- How do you get coaches, schools and p...
2021-07-2044 minVaried Not RandomVNR #14 - Collegiate Strength & Conditioning meets CrossFit - Part 1- 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 talks about the importance of meeting athletes where they are and how to do it.- Should training for sport be hyper-specialized?- How do you get coaches, schools and programs to we...
2021-07-1332 minVaried Not RandomVNR #13 - An Interview with Chuck Carswell - Part 2- 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 and much more.
2021-07-0638 minVaried Not RandomVNR #12 - An interview with Chuck Carswell - Part 1- 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 and much more.
2021-06-2942 minVaried Not RandomVNR #11 - Keys to sustainability in 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.
2021-06-2234 minVaried Not RandomVNR #10 - An interview with Wes Piatt, owner of Coast Range CrossFit- 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 professional coaching staff.- Lessons learned during two years of training chronically ill, severely overweight and elderly populations.
2021-06-1550 minVaried Not RandomVNR #9 - Initial motivation to workout & how it may evolve over time- 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.- Pat discusses getting into working out after being an overweight child, training to become a Navy SEAL & then discovering CrossFit.
2021-06-0844 minVaried Not RandomVNR #8 - An interview with Bryant Powers, owner of CrossFit Oahu- 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.
2021-06-0143 minVaried Not RandomVNR #7 - Levels of Progress... a different perspective- 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.
2021-05-2529 minVaried Not RandomVNR #6 - The role of the Coach- 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 regarding how to improve his pull-ups during class is covered.- The question of “why are we training?” is answered.
2021-05-1836 minVaried Not RandomVNR #5 - Workout out with an injury-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.
2021-05-1128 minVaried Not RandomVNR #4 - Heavy Days - Basic principles explained-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.
2021-05-0426 minVaried Not RandomVNR #3 - Training Volume & Intensity-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.
2021-04-2724 minVaried Not RandomVNR #2 - Focusing on What Matters in Fitness-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 reveals the most common advice he gives to gym owners and coaches.
2021-04-0925 minVaried Not RandomVNR #1 - Goals & Purpose of the VNR Podcast-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.
2021-04-0923 min
Linchpin ConversationsAssessing CrossFit benchmark workout data from BTWB.We talk through 50th percentile & 75th percentile scores/loads for Fran, 1RM Deadlift, Helen, 1RM Back Squat, Cindy, 1RM clean & Jerk, 5k Run, DT and an 800m run. Accessory work and BTWB specialty programs are discussed as ways to improve deficiencies.
2021-04-0722 min