Varied Not Random

- Adrian & Pat talk with EC Synkowski, the owner of OptimizeMe Nutrition, a company dedicated to making nutrition easy through providing solutions for anyone to improve their weight, health, and overall wellbeing through sustainable diet methods.- EC gives her Top 3 things to focus on with nutrition.- Calories in / Calories out versus hormonal response to macronutrients is covered.- The importance of finding a sustainable way of eating is critical. - Nutrition can be very complicated, but it does not need to be. - Can grains, legumes & dairy be part of a healthy diet?- What are the benefits of weighing & measuring your food?

- Adrian & Pat discuss the major points, differences and benefits of various styles of deadlifting.- Touch & Go versus Deadstop deadlifts.- Deadstop Deadlifts keeping tension vs releasing tension.- Deficit Deadlifts, Sumo Deadlifts and Trap Bar Deadlifts.- Deadlifting in mixed modality workouts vs dedicated heavy days.- Is it okay to drop deadlifts from the top?  

- In this “Mail Bag” episode Boz & Pat answer questions submitted by YOU, the viewer/subscriber.- Should trainers make clients do a “burpee penalty” if they are late for class?- Are rules necessary/helpful in CrossFit gyms?- How important is Presence & Attitude for a coach/trainer?- How can someone working out alone in their garage learn/develop proper technique without a coach?  

- Michele Mootz is a Level 3 CrossFit Trainer and a former physical therapist.- She is an expert at coaching special populations, such as obese, elderly & chronically ill people. - She helped develop a “special populations” program at CrossFit that grew to approximately 300 members, including people weighing almost 500 pounds, as well as athletes over 90 years old.- Michele discusses the program's origins and how she got people comfortable and confident enough to begin CrossFit.- She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.

- Michele Mootz is a Level 3 CrossFit Trainer and a former physical therapist.- She is an expert at coaching special populations, such as obese, elderly & chronically ill people. - She helped develop a “special populations” program at CrossFit that grew to approximately 300 members, including people weighing almost 500 pounds, as well as athletes over 90 years old.- Michele discusses the program's origins and how she got people comfortable and confident enough to begin CrossFit.- She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.

- Being a Judge & being a Trainer are not the same thing.- Training for competition & training for long term health & fitness may have some overlap, but there are also differences. - Full range of motion vs. range of motion required to meet a required standard in competition. - Learning a movement may require not meeting full ROM, at least for a while & that’s okay.- Coaches should be clear about what message they are conveying to their athletes & why.- Do not let the movements commonly seen in competitions cloud your judgement regarding what movements you should program & train.

- How are snatches, handstand walking & other movements “functional” if they do not seem to be found in nature or everyday life?- If you repeat a workout & get a faster time, how do you know if you are truly fitter or if you just had a better strategy?- If you don’t PR on a workout does that mean you are less fit or that your training is ineffective?- These & other common questions/concerns are addressed by Adrian & Pat in this episode.

- Adrian & Pat share areas they still struggle with even after doing CrossFit for over 15 years.- Pat talks about challenges with nutrition, overhead positioning, explosive power, external pressure and more.- Adrian shares his ongoing struggles regarding food, sleep, avoiding intensity and difficulty prioritizing his own needs.

- Adrian & Pat explain the benefits of skill sessions.- How to get your athletes to “buy in” to skill sessions.- How frequently should skill sessions be done.- How to work skill sessions & practice into an affiliate’s schedule.

- Adrian & Pat share their thoughts on how to build a garage gym from scratch. - Adrian has a few general concepts to consider before purchasing equipment, such as space available, your level of experience, frequency of use & what to avoid.- Pat & Adrian both discuss their top garage gym items including what is necessary and what would be nice to have.- Whether you live in a one bedroom apartment in a crowded city or have a huge detached garage, this information will help you make smart decisions.