- Should you pace a workout or just go full send?- Is one strategy “better” than the other?- Pat & Adrian dive into this question.

- 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 pounds & improve his health & fitness.

- 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.

- 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.

- 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.

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.

- 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.

- 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.

- 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.

- 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.