Varied Not Random

- Pat & Adrian respond to a question from the community, “How should you introduce someone new to CrossFit?”.- Adrian has a multi-step strategy he feels will set anyone up for success.- Pat takes a different approach and offers various ways to have discussions around certain topics/concerns that new people frequently have.

- Pat & Adrian explain the difference between Relative & Mathematical Intensity.- Real world examples are given to help understand the importance of both.- They discuss how they decide what level of intensity is appropriate for any given workout. - Focusing on correlates of intensity is not the most effective path to increase your fitness.

- Pat & Adrian interview Nicole Christensen, the owner of CrossFit Roots in Boulder, Colorado.- CF Roots began in 2009 in a one-car garage & has grown into a 5,000 square foot gym.- Nicole is a subject matter expert on developing some of the best coaches in the world.- She has created systems to ensure her members receive the experience they deserve & that her training staff remains top notch.- Nicole has also engineered her business in a way that provides a true career path for her coaches, which includes health care & an IRA.

- Sometimes there is a difference between the meals people post on social media & how they really eat.- Pat & Adrian reveal what their daily nutrition actually looks like.- Breakfast, lunch, dinner & treats are all discussed with complete honesty.

- A gym owner made the decision that men are not allowed to take their shirts off during workouts. - This gym owner asked for feedback as to whether or not this decision was correct.- Adrian & Pat address this topic in the broader context of making decisions that impact the culture in your gym.

- Pat & Adrian whether or not heart rate is an accurate measure of intensity. - The origins of max heart rate are discussed, as well as its application to athletes.- They also talk about what is considered to be the best way to measure intensity.

- Pat & Adrian discuss how long your rest periods should be for interval training.- The phrase “Rest as needed” is demystified & explained. - They cover why the length of rest should vary depending on intent of the workout & what you are specifically trying to improve. - Supporting data is provided by the CrossFit Journal article 56 entitled, “Rest & Recovery in Interval-Based Exercise”.

- Adrian & Pat each give their top 3 favorite workouts.- They discuss what makes each workout special & why it made the list.- Honorable mentions are given to several other workouts that finished just outside of their top 3.

- Minimal space in your house, apartment or garage is all you need for fitness.- What are the essential pieces of equipment when space is limited?- Adrian explains his multi-step process to assess your gear & being programming for yourself.- Pat & Adrian give examples of ways to modify/replace movements if you don’t have common gear like a pull-up bar, squat rack, jump rope, etc.

- Are Heavy Days more important than other training days?- Why do CrossFit workouts assign a prescribed loading instead of using percentages?- Adrian & Pat share their experience and opinions on these topics.