Varied Not Random

- 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.

- 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.

Discover the significance of dumbbells in fitness routines, including how to modify barbell workouts. Learn about the importance of a non-cheating step-up for leg strength. Explore technique and efficiency in different workouts. Understand the value of minimal gear and exercise selection. Find out how to optimize dumbbell workouts for fitness goals.

- 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.

- 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.

- 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. 

- 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. 

- 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, Adrian & Dave dive into why & how gymnastics plays such a vital role in a well rounded strength & conditioning program.

- 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. - Pat & Adrian discuss this topic.

- 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.