Varied Not Random

- 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.

- A very common question is…”Can one workout a day make you strong?”- Pat & Adrian cover this topic.- What is a useful level of strength for everyday life is also discussed.

- Pat & Adrian speak with Dr. Katina Thorton.- Dr. Thorton is an Anesthesiologist, a wife, a mother of 6 children.- She has been doing CrossFit since 2011 & she holds a Level 2 certificate.- She has volunteered on the medical staff of numerous events such as the CrossFit Games & the Rogue Invitational.- Pat, Adrian & Katina discuss the success & challenges of trying to open the eyes of the medical community to CrossFit.

- Pat & Adrian speak with Greg Hammond from Concept 2.- The most commonly asked questions about the C2 rower are answered.- What is the damper? What does it do? - What is the drag factor?- Rowing for meters vs calories.- What maintenance is required?- How did the Concept 2 rower become such a staple of CrossFit training?