Varied Not Random

- 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?

- Pat & Adrian answer a question from a VNR viewer/listener.- The question “How do you convince someone NOT to workout?” is answered. - Omar is a full time teacher who feels better to face the day when each morning starts with a workout. - He knows that taking days off is important, but he struggles to let himself rest.- Pat & Adrian tackle this topic while providing insight, recommendations & guidance.

- Pat & Adrian discuss some of the key aspects of communication, messaging & public speaking.- Being a coach or trainer involves speaking to various groups of people & this episode provides tips & tricks to communicate effectively.- Brevity, detailed messaging, knowing your audience & swearing are all covered.

- Pat & Adrian build off of the groundwork laid in VNR episode 82.- This episode focuses on constructing one complete workout from start to finish based on the criteria identified in Part 1.- How & why this workout was programmed is explained.- They share useful and actionable steps other programmers can benefit & learn from.

- Pat provides an unprecedented look into how he programs some of the most elegant & effective workouts.- He shares useful and actionable steps other programmers can benefit & learn from.- Adrian helps guide the conversation, offering insight, perspective & opinion along the way.

- The most common & popular questions from women are tackled in this episode. - Pregnancy, periods, peeing, menopause & more topics are covered.- Annie Sakamoto, Kelly Greco & Haley Jouras Palermo join Pat & Adrian to provide a female perspective on these topics.

- Pat & Adrian answer a question from a VNR listener regarding “Delayed Onset Muscle Soreness”. - They discuss what “DOMS” is, what causes it, how to deal with it & much more.

- Pat & Adrian interview David Hippensteel. - Dave has been active his entire life, but he did not begin CrossFit until he was 55 years old. - He is currently 66 years old, has 4 kids who are now adults, he runs two dental practices, he’s been to the CrossFit Games 9 times & has earned multiple gold medals.- Pat & Adrian pick Dave’s brain for lessons learned regarding longevity.