-A VNR listener has been working out since 2012, typically in the afternoon.-For the last 6 months they have had to train at 5am.-They find lifting weights & being explosive at that hour to be very difficult.-They want to know why training in the morning is different from training later in the day.-Pat & Boz dive into this topic.

-Should you program your own workouts or follow other programming?-There are pros & cons to creating your own workouts.-There are pros & cons to following programming created by someone else.-Pat & Boz dive into this topic.

-Competitions, regardless of whether they are local comps or large scale events have potential pros & cons.-They can be fun community events & provide people with a goal to train for.-However, not all comps are created equal.-Pat & Boz have an unfiltered discussion on this topic.

- Many people define whether or not they “PR” on a given workout using rather simple metrics.- If they do the workout faster, it is a “PR”. If they lift more weight, it is a “PR”.- While these are useful metrics, they are not the only factors athletes should take into consideration.- Pat & Boz discuss this topic.

- Over the last 4 years Pat & Adrian have recorded 200 episodes of Varied Not Random.- Pat & Boz reflect on lessons learned & key takeaways from all of the guests they have interviews & the topics they have discussed.

- Dr. Carolynn Francavilla is Board Certified in Family Medicine and a Diplomate of the American Board of Obesity Medicine. She is a nationally recognized obesity expert, lecturing to clinicians on the topic obesity. Dr. Francavilla serves on the Obesity Medicine Association Board of Trustees.- She discusses obesity’s causes, treatments & much more with Pat & Adrian.

- Nick Lima is a professional soccer player. - Nick has played for various MLS team & was a member of the US Men’s National Team.- He discusses life, training & more with Pat & Adrian.

- A VNR listener wants to know how Pat & Adrian found out about CrossFit many years ago.- What was their introduction to CrossFit like & what was it like back in the early days?- Pat & Adrian discuss this topic & more.

- A VNR listener wants to know how to incorporate learning gymnastics skills into a program.- Weightlifting gets its own dedicated day…should gymnastics?- Pat & Adrian discuss this topic & more.

- John Clark has been Britain’s Natural Strongest Man 2X, Midlands Strongest Man 2x, England's Strongest Man competitor 3x, deadlifted 880 lbs drug free & also squatted 836 lbs.- Pat & John discuss his view on training, nutrition & more.