Varied Not Random
173 episodes - English - Latest episode: about 20 hours ago - ★★★★★ - 141 ratingsHosted 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 #169 - 2024 Olympian Mary Theisen-Lappen: Clean & Jerk 163kg, Snatch 120kg
July 02, 2024 09:00 - 53 minutes - 36.8 MB- 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.
VNR #168 - Hero Workouts: How often should they be programmed?
June 25, 2024 09:00 - 28 minutes - 19.4 MB- A VNR listener wants to know how often Hero workouts should be programmed? - Pat & Adrian tackle this topic.
VNR #167 - A mom with 3 kids, a full time job & not enough sleep, still wants to workout
June 18, 2024 09:00 - 32 minutes - 23.2 MB- 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 & seeks advice. - Pat & Adrian dive into these topics.
VNR #166 - Mattie Rogers talks Olympics, injury, training & life
June 11, 2024 09:00 - 50 minutes - 35.5 MB- 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 & lows of her athletic journey with Pat & Adrian.
VNR #165 - What Movements Should We Program More Often?
June 04, 2024 09:00 - 35 minutes - 25.1 MB- A VNR listener asked which uncommon movements or exercises we would like to see programmed more regularly? - Pat & Adrian discuss this topic.
VNR #164 - 2024 CrossFit Games Semifinal Events - explained
May 28, 2024 09:00 - 59 minutes - 41.6 MB- 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.
VNR #163 - Coach Ryan Davis - D1 Football, Strength & Conditioning and more
May 21, 2024 09:00 - 52 minutes - 37.2 MB- 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.
VNR #162 - Has the Kettlebell Snatch been forgotten?
May 14, 2024 09:00 - 18 minutes - 14.4 MB- 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 this topic.
VNR #161 - How to improve high skill movements under fatigue
May 07, 2024 09:00 - 25 minutes - 18 MB- 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.
VNR #160 - Is becoming a Competitive Athlete worth it?
April 30, 2024 09:00 - 27 minutes - 19.5 MB- 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 this topic.
VNR #159 - Working Out While Sick…Yes or No?
April 23, 2024 09:00 - 23 minutes - 16.8 MB- 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.
VNR #158 - Kristi Eramo O’Connell, Hyrox racing & life after the CrossFit Games
April 16, 2024 09:00 - 57 minutes - 40.7 MB- 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. - Pat & Adrian discuss these topics & more with her.
VNR #157 - How, When & Why to talk about Nutrition
April 09, 2024 09:00 - 37 minutes - 26.2 MB- 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.
VNR #156 - How to eat when traveling
April 02, 2024 09:00 - 29 minutes - 20.8 MB- A VNR listener asked for tips & tricks for eating well while traveling. - Pat & Adrian answer this question based on their personal experiences.
VNR #155 - If CrossFit never existed, what would we do?
March 26, 2024 18:00 - 26 minutes - 18.8 MB- 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.
VNR #154 - "Cheating" on CrossFit with BodyBuilding
March 19, 2024 16:00 - 30 minutes - 21.3 MB- 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 into this great topic.
VNR #153 - Chad Vaughn - 2x Olympian in Weightlifting
March 12, 2024 16:00 - 1 hour - 45.9 MB- 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, & lessons learned from a lifetime of lifting.
VNR #152 - Gym owner refuses to program short workouts
March 05, 2024 17:00 - 28 minutes - 20.5 MB- 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.
VNR #151 - Pat & Boz play “20 CrossFit Questions”
February 27, 2024 17:00 - 31 minutes - 22.7 MB- 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 barbell or a pair of 50-lb dumbbells? Pull-up bar or a rope to climb? Closer to a sub Sub 6:00 ...
VNR #150 - Fitness on a budget
February 20, 2024 17:00 - 24 minutes - 17.5 MB- 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.
VNR #149: Rehab after a total hip replacement
February 13, 2024 17:00 - 35 minutes - 24.9 MB- 9 weeks ago Pat had a total hip replacement surgery. - Week by week he has been building himself up. - This episode explores the unique process Pat created to expedite his road to recovery. - Adrian interviews him about his journey, thought process, lessons learned & struggles.
VNR #148 - Hotel & Vacation workouts - tips & tricks
February 06, 2024 17:00 - 28 minutes - 20.2 MB- What are tips & tricks to create workouts while traveling? - A VNR listener is planning a 10 day trip to Mexico & wants to make sure his fitness does not suffer. - Pat & Adrian have spent extensive time traveling the world, living in hotels & creating workouts with limited equipment. - They explore this topic & share their lessons learned.
VNR #147 - Cold Plunge & other recovery protocols
January 30, 2024 17:00 - 29 minutes - 21.5 MB- Will a Cold Plunge improve your performance and/or recovery? - Are certain things popular for a while & then fade away, like compression gear & physio tape? - Before you experiment with these things it is important to be doing the fundamentals well, like sleep, nutrition & workouts. - Pat & Adrian tackle this topic.
VNR #146 - What if you never PR again?
January 23, 2024 17:00 - 27 minutes - 19.4 MB- What if you’re so fast on a workout that you may never set a new PR on it ever again? - What should you do the next time it gets programmed? - Should you do it? Should you skip it? Should you modify it? - Does it still have any training value? - Pat & Adrian tackle this topic.
VNR #145 - How should “Rx’d” be determined?
January 16, 2024 17:00 - 21 minutes - 15.4 MB- A VNR listener has been a member of several CrossFit gyms. - At their old gym, the majority of the members could do the daily workout “Rx’d”. - At their new gym, only the same 3-4 people can do the workout “Rx’d” every day, & one of them is the gym owner who writes the programming. - This listener wants to know what should be taken into consideration when determining what will be considered “Rx’d” at a gym. - Is one of these gyms right & the other wrong? - Pat & Adrian tackle this topic.
VNR #144 - What if Coaches destroy Members in workouts?
January 09, 2024 17:00 - 25 minutes - 17.9 MB- A VNR listener, who is a member of a CrossFit gym, wrote into the VNR team with two questions. - First, if the coaches always utterly destroy the members on workouts, is that motivating or demotivating? - Second, does the whiteboard still have a place in CrossFit? - Pat, Adrian tackle this topic.
VNR #143 - Pat wrote a free eBook on Programming
January 02, 2024 17:00 - 36 minutes - 25.6 MB- Pat created a definitive step-by-step guide for programming intentional, effective Strength & Conditioning workouts. - This free e-book is 52 pages of highly useful information. - It covers the creation of a 4-week block of training from start to finish. - It is jam packed with charts & tools to help people eliminate biases & identify priorities. - Pat & Adrian discuss the book.
VNR #142 - How to screw up a Heavy Day
December 26, 2023 17:00 - 26 minutes - 18.7 MB- A VNR listener, who is also a coach, is struggling with their athletes on Heavy Days. - Their athletes do not seem to understand the importance & value of dedicated rest periods. - This coach is hoping to get some insight, guidance & suggestions for improving this situation. - Pat, Adrian tackle this topic.
VNR #141 - An Orthopedic Surgeon’s opinion on Squats & Deadlifts
December 19, 2023 17:00 - 50 minutes - 36.4 MB- Dr. Sean Rockett has been an Orthopedic Surgeon for 20+ years. - He is also an active member of the CrossFit community. - Dr. Rockett discusses tendonitis, rips, tears, arthritis & more. - He gives his opinion on when to simply rest vs seek out medical attention. - Pat, Adrian & Dr. Rockett tackle these topics & more.
VNR #140 - How to get fit with dumbbells
December 12, 2023 17:00 - 39 minutes - 27.6 MB- What if you only have a pair of dumbbells, can you get fit? - What if you only have a single dumbbell? - How should you modify barbell workouts for dumbbells? - How do you replace barbell Heavy Days with dumbbells? - Pat & Adrian tackle these topics & more.
VNR #139 - Pat needs a total hip replacement!
December 05, 2023 17:00 - 29 minutes - 21.3 MB- A VNR listener is struggling with arthritis. - Her doctor told her to stop doing CrossFit. She is seeking advice. - Pat is actually dealing with a similar issue & is scheduled to have a total hip replacement. - Pat & Adrian discuss arthritis & the various options for managing it.
VNR #138 - Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder & more
November 28, 2023 17:00 - 1 hour - 46.2 MB- Do supplements actually work? Are they worth the money? - EC Synkowski is the owner of OptimizeMe Nutrition & is a subject matter expert on this topic. - EC, Pat & Adrian discuss Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder, Caffeine, Powdered Veggie Drinks & much more.
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.