Varied Not Random
140 episodes - English - Latest episode: 14 days ago -Hosted by Pat Sherwood & Adrian Bozman, each episode is packed with insightful & actionable information aimed at people passionate about CrossFit, health & fitness, as well as general strength & conditioning. If you are an athlete, coach, gym owner or simply enjoy improving yourself & those around you through fitness, you've come to the right place. A podcast brought to you by the BTWB team.
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Episodes
VNR #137 - Fun twists on classic benchmark workouts
November 21, 2023 17:00 - 41 minutes - 29.4 MB- After repeating benchmark workouts several times it can be fun to modify the workout to make it a new experience for athletes. - Pat & Adrian discuss how to put a fun twist on benchmark workouts. - They describe how to accomplish this through general principles, as well as provide specific workout examples.
VNR #136 - Using Fitness to change lives in the Criminal Justice System.
November 14, 2023 17:00 - 1 hour - 45 MB- Gerald Parker is a husband, a father, a CrossFitter & he is also a Judge serving on the Montgomery County Common Pleas Court Bench (General Division). - This Division hears all adult felony criminal cases & civil cases. - Judge Parker has been instrumental in creating programs that use physical fitness to help people get their lives in a positive direction & avoid prison. - He discusses these topics & programs with Pat & Adrian.
VNR #135 - Want to get Stronger? Do Gymnastics. Dave Durante interview.
November 07, 2023 17:00 - 52 minutes - 36.8 MB- Dave Durante is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as an alternate. He helped coachStanford University to an NCAA Team Title in 2009. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymnastics Advanced Course. Dave is co-owner of Power Monkey Fitness and Power Monkey Camp. - Dave discusses his athletic background as well as what led him to CrossFit. - Pat, Adria...
VNR #134 - This gym does NOT assign "Rx’d" loads in workouts, should you?
October 31, 2023 16:00 - 1 hour - 52.3 MB- David Osorio is the owner of CrossFit South Brooklyn. - This gym was established in 2007 & has undergone countless evolutions. - David shares some of the best practices he has developed over the years to optimize CrossFit in a group setting. - David does not assign an “Rx’d” load for his gym’s workouts. He also has 2 days a week when members have the freedom to choose parts of their workout. - He shares these ideas along with other aspects that make CF South Brooklyn unique & special. -...
VNR #133 - Is it ever time to “give up” on a certain movement or exercise?
October 24, 2023 16:00 - 27 minutes - 19.9 MB- An athlete has bad shoulders & has undergone multiple surgeries. Overhead movements such as the push jerk seem to do more harm than good. - The athlete feels the movement should be avoided, but their coach believes otherwise. - When, if ever, is it appropriate to stop doing certain movements? - Pat & Adrian discuss this topic.
VNR #132 - Can endurance athletes benefit from CrossFit?
October 17, 2023 16:00 - 20 minutes - 14.7 MB- A rowing athlete was told by their coach that in order to improve they needed to spend more time rowing. - This same rowing coach also told the athlete there was no benefit in strength training or high intensity training. - Pat & Adrian explore the validity of this claim.
VNR #131 - Pull-ups vs Chin-ups. Which is better?
October 10, 2023 16:00 - 31 minutes - 22.3 MB- What are good substitutions for pull-ups if you don’t have a pull-up bar? - What are the differences & similarities between pull-ups & chin-ups? - Is one movement better than the other?
VNR #130 - Cheetahs don’t warm up, why should I?
October 03, 2023 16:00 - 19 minutes - 14.2 MB- If you have an occupation, like a 1st responder, that requires you to be ready to work at any time, with no warm-up how do you adequately prepare for this? - Should people in this line of work modify the manner in which they train? - Pat & Adrian discuss this topic & more.
VNR #129 - How to evaluate good vs bad programming
September 26, 2023 16:00 - 38 minutes - 27.2 MB- A VNR listener is concerned the programming at their gym is bad & wants to know how to fix the situation. - Pat & Adrian discuss how to evaluate programming. - They talk about the various aspects one should consider when discerning the effectiveness of a program.
VNR #128 - How to bounce back from a bad workout
September 19, 2023 16:00 - 36 minutes - 25.7 MB- We’ve all had workouts where the weight felt extra heavy or it took much longer than expected. - Bad workouts can negatively affect your confidence, fill you with doubt & have you questioning your training. - What should you do after a “bad” workout to help get yourself back on track physically & mentally? - Pat & Adrian dive into this topic.
VNR #127 - Old School Knowledge Bombs
September 12, 2023 16:00 - 40 minutes - 28.4 MB- Pat & Adrian discuss a CrossFit Journal article entitled “Foundations”. - This article was published in April 2002. It is full of useful information & explanations of methods that hold true even though 20 years have gone by.
VNR #126 - Chris Hinshaw: Why running will improve your fitness
September 05, 2023 16:00 - 59 minutes - 41.8 MB- Chris Hinshaw is widely considered one of the top endurance coaches in the world. - He is a 10x Ironman Competitor who has coached 34 CrossFit Games Champions as well as 50+ CrossFit Games Podium Athletes. - Pat & Adrian talk with Chris about the benefits of running, why it works & various strategies to improve your performance. - Chris & Pat created the VNR 1.5 Run Program & discuss what makes it so special & how to use it.
VNR #125 - Will working out correct poor posture?
August 29, 2023 16:00 - 29 minutes - 21 MB- A VNR listener wants to know if working out will correct poor posture? - This VNR listener says he has poor posture in his neck & shoulders. - He wants to know if he should fix his posture before he begins doing CrossFit? - Pat & Adrian discuss this topic.
VNR #124 - 2023 CrossFit Games Events dissected & discussed
August 22, 2023 16:00 - 59 minutes - 41.7 MB- Adrian Bozman was the lead programmer who created the events for the 2023 CrossFit Games. - In this episode Adrian walks through all of the events with Pat. - Adrian discusses his thought process & shares unique insights.
VNR #123 - Gymnastics grips & wrist wraps... should you use them?
August 15, 2023 16:00 - 24 minutes - 17.5 MB- A VNR listener wants to know if gymnastics grips & wrist wraps are necessary? - What purpose do they serve & who should use them? - Pat & Adrian discuss this topic.
VNR #122 - Managing a group class is not the same as coaching
August 08, 2023 16:00 - 27 minutes - 19.4 MB- A VNR listener is buying an existing gym. The current training staff seems to be “managing” the group classes well, but not actually “coaching” members. The new owner wants to elevate the staff to offer world class coaching. How can this be done? - Pat & Adrian discuss this topic.
VNR #121 - Should coaches do the same workouts as members?
August 01, 2023 16:00 - 27 minutes - 19.4 MB- A VNR listener asked if coaches should do the same workouts as members? - Pat & Adrian discuss this topic & offer their own perspective.
VNR #120 - How many times a week should you work out?
July 25, 2023 16:00 - 26 minutes - 18.9 MB- A VNR listener asked which workout schedule is better, six 30-minute sessions a week or three 1-hour sessions a week? - This person is a new parent trying to fit as much fitness as possible into their busy schedule. - Pat & Adrian discuss the pros & cons of these two options & offer a 3rd option to consider.
VNR #119 - An explanation of strict vs kipping movements for the average Joe
July 18, 2023 16:00 - 29 minutes - 20.9 MB- A VNR listener wrote in asking for an explanation of strict vs kipping movements for the average Joe. - Is one type better or more beneficial than the other? - Should one be given a higher priority than the other? - Do strict movements help kipping movements or is it the other way around? - Pat & Adrian to give their thoughts & opinions on this topic.
VNR #118 - What makes someone a “CrossFitter”?
July 11, 2023 16:00 - 24 minutes - 17.8 MB- A VNR listener wrote in asking if any specific criteria need to be met in order to call yourself a “CrossFitter”? - Can you scale workouts & be a CrossFitter? - Can you avoid certain movements & still be a CrossFitter? - Pat & Adrian to give their thoughts & opinions on this topic.
VNR #117 - "Deload Weeks", necessary or not?
July 04, 2023 16:00 - 30 minutes - 21.2 MB- A VNR listener (Eugune Y.) wrote in asking if he should schedule a “deload week” into his training? - He also wanted to know what the potential benefits would be. - Pat & Adrian to give their thoughts & opinions on this topic.
VNR #116 - Is CrossFit too expensive?
June 27, 2023 16:00 - 42 minutes - 30 MB- A VNR listener wrote in saying they believed things making Crossfit prohibitive to people is the price of attending a gym & having to take “on-ramp” classes. - Another VNR listener asked the question “Are CrossFitters athletes?” - Pat & Adrian to give their thoughts & opinions on these topics.
VNR #115 - “For Time” vs “For Quality” workouts
June 20, 2023 16:00 - 33 minutes - 23.5 MB- A VNR listener asked Pat & Adrian to give their thoughts & opinions on working out “For Time” versus “For Quality”. - Another VNR listener asked what to do when some gym members refuse to do certain movements due to philosophical reasons or a fear of injury.
VNR #114 - How to design a fitness test for 1st Responders
June 13, 2023 16:00 - 30 minutes - 21.3 MB- A VNR listener who is a Police Officer wanted to know how to design a proper fitness test for 1st Responders. - Evaluating the requirements of the profession, programming considerations such as equipment, ease of judging, & much more are discussed.
VNR #113 - Should workout standards be based on gender or the individual?
June 06, 2023 16:00 - 23 minutes - 16.5 MB- A VNR listener wanted to know why some movement standards (like box jumps & wall ball target heights) seem to be based on gender instead of the individual athlete. - Pat & Adrian give their thoughts on this topic.
VNR #112 - Working Out or Nutrition... which is more important?
May 30, 2023 16:00 - 24 minutes - 17.5 MB- Working out & nutrition go hand in hand, but is one more important than the other? - Pat & Adrian give their thoughts on this topic.
VNR #111 - Burned out on CrossFit & injured - What should you do?
May 23, 2023 16:00 - 25 minutes - 17.8 MB- Hannah, a listener of the VNR podcast, asked if it is possible to get “burned out” on CrossFit & what you can do to move past that feeling. - She has been doing CrossFit for 3 years, but now does not seem to be getting PRs or learning new skills. - She is also recovering from a torn meniscus & just wants to find a way to start enjoying the gym again. - Pat & Adrian give their thoughts on this topic.
VNR #110 - Can members improve a skill by only attending class?
May 16, 2023 16:00 - 24 minutes - 17.3 MB- Diane, a listener of the VNR podcast, asked if it is possible for members to learn & improve skills by only attending class, or is additional work outside of class required? - Pat & Adrian give their thoughts on this topic.
VNR #109 - Should gym owners post the upcoming workout or keep it a secret?
May 09, 2023 16:00 - 19 minutes - 14.1 MB- Jackie, a listener of the VNR podcast, plans on opening a gym. They want to know if they should post the upcoming workouts on their website or keep them a secret until the members show up for class? - Pat & Adrian give their thoughts on this topic. - Pat shares the opinions of Nicole Christensen (owner of CrossFit Roots) & Scott Panchik (owner of CrossFit Mentality) on this subject as well.
VNR #108 - What to do when a member intentionally "cheats" on workouts?
May 02, 2023 16:00 - 25 minutes - 18.2 MB- What should a coach do if a member is intentionally doing fewer reps to get a faster time on a workout? - Pat & Adrian give their thoughts on this topic. - Pat shares the opinions of Nicole Christensen (owner of CrossFit Roots) & Scott Panchik (owner of CrossFit Mentality) on this subject as well.
VNR #107 - What does training for the “unknown & unknowable” really mean?
April 25, 2023 16:00 - 39 minutes - 27.4 MB- What was the original intent of the CrossFit methodology? - What occupations found CrossFit very useful? - What does preparing for the “unknown & unknowable” really mean? - Pat & Adrian take a walk down memory lane regarding how CrossFit began.
VNR #106 - How many days a week should you work out?
April 18, 2023 16:00 - 31 minutes - 22.5 MB- How many days a week should you work out & what should the schedule be? - Is 3 days working out & 1 day of rest better than 5 days on & 2 days off? - Pat & Adrian answer a question from a listener of the VNR podcast on this topic.
VNR #105 - Box Jumps... What's the point?
April 11, 2023 16:00 - 25 minutes - 18 MB- If a box jump is too high for an athlete should they keep the height & do step-overs or should they reduce the height & jump? - Pat & Adrian answer a question from a listener of the VNR podcast on this topic. - What are the benefits of box jumps & why should someone try to include them in their programming?
VNR #104 - How to develop mental toughness
April 04, 2023 17:00 - 1 hour - 57.1 MB- Pat & Adrian interview retired USMC Major Brian Chontosh, aka. “Tosh”. - Tosh talks about mental toughness, the benefits of challenges/adversity & the program he created to help veterans. - Tosh has completed in ultramarathons up to 238 miles in distance, mountain biked for 24 hours, he has done 9 expedition adventure races & rowed across the Atlantic Ocean. - During his time in the military he did several combat deployments & was awarded the Navy Cross.
VNR #103 - Haley Adams on mental health, eating disorders & her path forward
March 28, 2023 16:00 - 56 minutes - 40.3 MB- Haley Adams started CrossFit when she was only 14 years old. - Now, at 22 years old she has competed at the CrossFit Games 7 times. - Haley discusses how being one of the top competitors in the world was not all glory & success. - She openly shares with Pat & Adrian her struggles to deal with the pressure she put on herself as well as her battle with an eating disorder. - Haley explains the steps she is taking to put herself on a positive path mentally & physically moving forward.
VNR #102 - VNR episodes keep an affiliate member from quitting!
March 21, 2023 16:00 - 51 minutes - 36.6 MB- Joe Pangallo is one of the owners of CrossFit Spring Hill. - Joe tells Pat & Adrian how he used episodes of Varied Not Random to help keep two members from quitting. - Pat, Adrian & Joe discuss these stories, but they also explore many other topics & challenges faced by affiliate owners.
VNR #101 - The Opioid Crisis & CrossFit
March 14, 2023 16:00 - 1 hour - 48.4 MB- Pat interviews Dale King, the owner of PSKC CrossFit. - Dale uses his gym as a way to help addicts during their road to recovery. - Pat & Dale discuss the opioid crisis & how CrossFit is making a positive impact in the lives of people trying to overcome substance abuse issues.
VNR #100 - 2023 CrossFit Open Workouts - dissected & discussed
March 07, 2023 17:00 - 54 minutes - 38.2 MBAdrian Bozman is the Director of the CrossFit Games and did the Open Test programming this year. Pat interviews Adrian about each of the 2023 CrossFit Open workouts & the programming process behind them.
VNR #99 - Does CrossFit make you less athletic?
February 28, 2023 17:00 - 28 minutes - 20.5 MB- 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.
VNR #98 - Pacing vs Full Send... which is better?
February 21, 2023 17:00 - 25 minutes - 17.9 MB- Should you pace a workout or just go full send? - Is one strategy “better” than the other? - Pat & Adrian dive into this question.
VNR #97 - 11-time World's Strongest Man competitor loses 100 pounds
February 14, 2023 05:00 - 1 hour - 47.6 MB- 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 people on the planet & what it really takes. - Pat & Laurence also discuss his successful journey to lose 100 p...
VNR #96 - CrossFit & Exercise Science… Friends or Enemies?
February 07, 2023 17:00 - 1 hour - 50.1 MB- 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.
VNR #95 - The day the PRs stop… a topic for Masters athletes
January 31, 2023 17:00 - 31 minutes - 22.1 MB- 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.
VNR #94 - How to properly warm up & cool down
January 24, 2023 17:00 - 45 minutes - 31.7 MB- 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.
VNR #93 - What does CrossFit do wrong?
January 17, 2023 17:00 - 1 hour - 48.4 MBCommon 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.
VNR #92 - Kipping... what's the point?
January 10, 2023 17:00 - 32 minutes - 23.1 MB- 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.
VNR #91 - Understanding the intended stimulus & when you should scale UP
January 03, 2023 17:00 - 49 minutes - 34.3 MB- 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.
VNR #90 - Hypertrophy training & accessory work
December 27, 2022 17:00 - 45 minutes - 31.6 MB- 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.
VNR #89 - How to excel as a new coach
December 20, 2022 17:00 - 46 minutes - 32.3 MB- 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.
VNR #88 - Can one workout a day make you strong?
December 13, 2022 17:00 - 39 minutes - 27.6 MB- 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.