Varied Not Random

- Adrian & Pat talk with Chris Spealler, the owner of Park City Fit.- Park City Fit is located in Park City, Utah, which is a very expensive location to pay rent or attempt to buy a building.- Chris walks down the path which led him to purchase raw land and build a brand new 10,000 square foot facility for his business.- He faced many obstacles, delays and frustrations during this long process. - Chris candidly shares the pros and cons of this experience as a way to help educate other gym owners who may be considering whether to keep paying rent to someone else or try to become their own landlord.

- Adrian & Pat talk with Joe Masley.Joe is a firefighter, CrossFit Seminar Staff member, co-owner of CrossFit Marshfield, as well as a former Marine.- Joe shares his experience around training to be physically prepared for a demanding occupation such as being a first responder.- Tips & tricks for maintaining fitness while doing shift work are covered.- The pros & cons of training in gear/equipment is discussed.

- Adrian & Pat talk about the Press, Push Press, Push Jerk and Split Jerk.- Set-up and finish positions for each movement are covered, as well as the general mechanics.- Common faults are discussed.- The benefits and key aspects of each overhead lift are explained.

- 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.