Varied Not Random

- Pat & Adrian respond to a question from a 50 year old athlete looking to regain overhead strength & stability after surgery for a torn rotator cuff & biceps tendon.- Proper mindset for recovering from an injury is discussed.- Adrian explains his guiding principles of “strict & slow” as well as “fresh before fatigued.”- Pat presents a list of movements that worked well for him after injuring his shoulder in a motorcycle wreck.

- Pat & Adrian respond to a question from the community about sprinting.- Is there a certain age when athletes should stop sprinting?- What are the benefits of sprinting?- Warming up to help avoid pulled hamstrings is discussed.- Modifications & substitutions for foot sprints are given.

- Pat & Adrian respond to a question from the community. - Jessica is an affiliate owner in her 40’s. She’s been doing CrossFit for about 10 years & these days PR’s are very rare.- Pat & Adrian each discuss why this may be happening & offer tips, guidance & perspective to help Jessica get back on track.

- Pat & Adrian respond to a question from the community, “Which movements are “under-coached?”.- Pat & Adrian each discuss the movements they feel often do not get the coaching attention they deserve.

- 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.