Varied Not Random

- 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?

- 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.