Varied Not Random

- 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.

- Pat & Adrian answer a question from a VNR listener. - Does always being the last person to finish a workout mean your fitness is not improving?

- Pat & Adrian interview Todd Widman, an expert in training kids using CrossFit.- Todd shares his wealth of knowledge & experience covering the “do’s & don’t” when it comes to training kids.- Intensity, heavy lifting, technique & much more if covered.

- A VNR community member posted a comment stating their flexibility has greatly increased through CrossFit, but now they are overwhelmed trying to figure out what mobility protocols are worthwhile.- Pat & Adrian tackle this topic based on real world experience as well as trial and error.- Simple metrics are given regarding how to increase & maintain flexibility. 

- Consistent training is critically important, Pat & Adrian tell you why.- They discuss how you can achieve extremely high levels of fitness through a shockingly small amount of time each day. - How & why the daily decisions you make regarding nutrition & fitness have a profound impact on your entire life.- There is an “ideal” we all strive for in fitness, but you may have to modify the “ideal” in order to be consistent. - Adrian’s perspective on what he thinks is the best training program.

- Pat & Adrian discuss how to identify if a new movement is worthwhile to include in your training or simply a “party trick”.- General maintenance of common garage gym equipment is covered as well.

- Pat & Adrian share funny & insightful stories from years of traveling around the world.- Workouts are discussed along with travel tips & plenty of laughs.