Varied Not Random

- Joe Pangallo is one of the owners of CrossFit Spring Hill.- Joe tells Pat & Adrian how he used episodes of Varied Not Random to help keep two members from quitting. - Pat, Adrian & Joe discuss these stories, but they also explore many other topics & challenges faced by affiliate owners.

- Pat interviews Dale King, the owner of PSKC CrossFit.- Dale uses his gym as a way to help addicts during their road to recovery. - Pat & Dale discuss the opioid crisis & how CrossFit is making a positive impact in the lives of people trying to overcome substance abuse issues.

Adrian Bozman, Director of the CrossFit Games, discusses the 2023 CrossFit Open workouts and programming process. Topics include workout intricacies, athlete performances, exercise choices, and embracing unpredictability in global events. The episode highlights strategic challenges, athlete dedication, and community support in pursuing personal progress.

- A VNR listener asked, “Does CrossFit make you less athletic?”- The listener also asked how to program to get out of the up/down & forward/back planes we often train in.- Pat & Adrian explore these questions.

- 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.