Varied Not Random
175 episodes - English - Latest episode: 6 days 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 #72 - CrossFit training for Military members
August 23, 2022 16:00 - 34 minutes - 24 MB- 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.
VNR #71 - The 2022 CrossFit Games events: dissected & discussed
August 16, 2022 16:00 - 1 hour - 52.6 MB- Pat interviews Adrian about each Individual Event at the 2022 CrossFit Games.
VNR #70 - Average times & loads on the most popular workouts & lifts
August 09, 2022 16:00 - 46 minutes - 32.3 MB- 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.
VNR #69 - Should Gym owners care how members look or how they perform?
August 02, 2022 16:00 - 45 minutes - 31.8 MB- 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.
VNR #68 - Pat & Boz share their favorite CrossFit Journal articles/videos
July 26, 2022 16:00 - 36 minutes - 25.6 MB- 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.
VNR #67 - Fitness as a parent with a one-year old toddler
July 19, 2022 16:00 - 34 minutes - 24.4 MB- 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.
VNR #66 - Should a coach "fire" a client?
July 12, 2022 16:00 - 32 minutes - 22.9 MB- Is it ever appropriate for a coach to “fire” a client? - Should trainers charge members for extra coaching once the class ends?
VNR #65 - Why should I do full range of motion if big time athletes don’t?
July 05, 2022 16:00 - 30 minutes - 21.4 MB- 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.
VNR #64 - How can Gym Owners get members to show up for “unpopular” workouts?
June 28, 2022 16:00 - 37 minutes - 26.5 MB- 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.
VNR #63 - How to stay fit around friends who don’t work out
June 21, 2022 16:00 - 25 minutes - 17.9 MB- 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.
VNR #62 - Talking competition, lessons learned & life with Dan Bailey
June 14, 2022 16:00 - 1 hour - 44.9 MB- 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.
VNR #61 - The value of Gym Owners befriending other Gym Owners
June 07, 2022 16:00 - 26 minutes - 18.8 MB- 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.
VNR #60 - 275 lb Snatch, sub 7:00 2K Row or 30 Strict Pull-ups… which would you choose?
May 31, 2022 16:00 - 38 minutes - 27.2 MB- 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.
VNR #59 - Coaches dating Members - Good or Bad idea?
May 24, 2022 16:00 - 27 minutes - 19.1 MB- 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.
VNR #58 - When is it time to quit CrossFit?
May 17, 2022 16:00 - 34 minutes - 24.5 MB- 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.
VNR #57 - The real reason some fail to achieve their fitness goals
May 10, 2022 16:00 - 20 minutes - 14.3 MB- 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.
VNR #56 - At what age should you NOT do a 1RM deadlift?
May 03, 2022 16:00 - 20 minutes - 14.6 MB- 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.
VNR #55 - Mail Bag: Community Questions are Answered
April 26, 2022 16:00 - 27 minutes - 19.5 MB- 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?
VNR #54 - Odd Objects - Sandbags, Sleds, Yokes & more
April 19, 2022 17:00 - 40 minutes - 28.3 MB- Pat & Adrian discuss “Odd Objects”. - They cover what they are & how to use them in your training.
VNR #53 - No Muscle-ups, No Handstand Walking... is it still CrossFit?
April 12, 2022 16:00 - 24 minutes - 16.9 MB- 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.
VNR #52 - Torn Rotator Cuff & Biceps Tendon… rebuilding.
April 05, 2022 16:00 - 29 minutes - 20.6 MB- 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.
VNR #51 - Sprint! ...without pulling a hamstring.
March 29, 2022 16:00 - 31 minutes - 21.8 MB- 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.
VNR #50 - "Help! I’m in my 40’s & not getting PRs!"
March 22, 2022 16:00 - 41 minutes - 28.7 MB- 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.
VNR #48 - Which movements are “under-coached”?
March 15, 2022 16:00 - 39 minutes - 27.8 MB- 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.
VNR #49 - Which movements are “under-coached”?
March 15, 2022 16:00 - 39 minutes - 27.8 MB- 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.
VNR #48 - How to introduce new people to CrossFit
March 08, 2022 17:00 - 37 minutes - 25.9 MB- 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.
VNR #47 - Relative & Mathematical Intensity... explained.
March 01, 2022 17:00 - 34 minutes - 24.1 MB- 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.
VNR #46 - Build Professional Coaches & a Great Gym
February 22, 2022 17:00 - 1 hour - 50.3 MB- 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 coac...
VNR #45 - How We EAT... the REAL Truth!
February 15, 2022 17:00 - 44 minutes - 31 MB- 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.
VNR #44 - Gym Rules: Force members to keep shirts on?
February 08, 2022 17:00 - 31 minutes - 22.1 MB- 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.
VNR #43 - Is Heart Rate a good or bad measure of Intensity?
February 01, 2022 17:00 - 19 minutes - 13.7 MB- 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.
VNR #42 - How long should you rest between intervals?
January 25, 2022 17:00 - 31 minutes - 22.4 MB- 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”.
VNR #41 - Our Top 3 Favorite Workouts
January 18, 2022 17:00 - 34 minutes - 24 MB- 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.
VNR #40 - The Garage Gym: Equipment & Programming
January 11, 2022 17:00 - 49 minutes - 34.6 MB- 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.
VNR #39 - Are Heavy Days the most important?
January 04, 2022 17:00 - 38 minutes - 26.6 MB- 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.
VNR #38 - Lifting Shoes, Belts, Knee Sleeves, etc. - Necessary or not?
December 28, 2021 17:00 - 48 minutes - 33.7 MB- 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?
VNR #37 - Scaling Workouts: Everything you need to know.
December 21, 2021 17:00 - 46 minutes - 32.4 MB- 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?
VNR #36 - The “Sickness, Wellness, Fitness Continuum”, explained
December 14, 2021 18:00 - 27 minutes - 19.1 MB- 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...
VNR #35 - The "Metabolic Pathways" model, explained
December 07, 2021 18:00 - 33 minutes - 23.3 MB- 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 trainin...
VNR #34 - The "Hopper" model, explained
November 30, 2021 18:00 - 24 minutes - 17.1 MB- 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.
VNR #33 - Training people with Down Syndrome, Cerebral Palsy & Autism
November 23, 2021 18:00 - 47 minutes - 33 MB- 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.
VNR #32 - The 10 General Physical Skills
November 16, 2021 18:00 - 37 minutes - 26.2 MB- 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.
VNR #31 - The Squats
November 09, 2021 17:00 - 44 minutes - 30.9 MB- 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.
VNR #30 - As a trainer, should you teach a movement you cannot do?
November 02, 2021 16:00 - 17 minutes - 12.5 MB- 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.
VNR #29 - Tips & tricks to help new parents maintain their fitness
October 26, 2021 15:00 - 46 minutes - 32.3 MB- 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 regardin...
VNR #28 - Should gym owners rent, buy or build their own space?
October 19, 2021 16:00 - 1 hour - 44.7 MB- 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 gy...
VNR #27 - The fitness needs of Fire Fighters & other First Responders
October 12, 2021 15:00 - 47 minutes - 33.4 MB- 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.
VNR #26 - The Overhead Lifts
October 05, 2021 15:00 - 40 minutes - 27.9 MB- 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.
VNR #25 - The Top 3 things to focus on with Nutrition
September 24, 2021 17:00 - 56 minutes - 39.6 MB- 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, bu...
VNR #24 - All about the Deadlift...
September 21, 2021 17:00 - 40 minutes - 28 MB- 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?