- A VNR listener wants to know how often Hero workouts should be programmed?- Pat & Adrian tackle this topic.

- On today’s show Pat & Adrian answer questions from two different VNR listeners, Rick & Lauren. - Rick is 52 years old with a huge background in endurance sports. He is one year into CrossFit & wants to know how to balance his schedule.- Lauren is a busy mom with 3 kids, a full time job & not enough sleep. She is trying to find a way to keep fitness a part of her hectic schedule & seeks advice.- Pat & Adrian dive into these topics.

- Mattie Rogers is an American weightlifter who competed in the 2020 Tokyo Olympics.- She is a Pan American Champion.- Mattie holds American records in the Clean & Jerk as well as the Snatch in the 76 kg category.- Her weightlifting career has been filled with incredible successes, but she has also dealt with significant challenges as well.- Mattie openly & honestly discusses the highs & lows of her athletic journey with Pat & Adrian. 

- A VNR listener asked which uncommon movements or exercises we would like to see programmed more regularly?- Pat & Adrian discuss this topic.

- Adrian Bozman programmed the 6 events for the 2024 CrossFit Games Semifinals.- In this episode he explains to Pat his thought process behind each event & why it was programmed.

- Ryan Davis is the Director of Football Strength & Conditioning at The University of Maryland. - He has worked with athletes from all different sports including football, basketball, baseball, soccer, rowing, gymnastics & more.- He believes in developing both the physical & mental capacity of his athletes.- Pat & Adrian discuss a wide range of topics with him.

- A VNR listener, who has been a CF coach for 5 years, was recently preparing to take the RKC1 qualification. - While preparing for this qualification he received a lot of flak for the “American Swing”, which is so prevalent in CrossFit.- Since the Kettlebell Snatch also takes the kettlebell to the overhead position, why is it not more frequently utilized in training?- Pat & Adrian discuss this topic.

- A VNR listener from the UK says he struggles when trying to perform complex movements while fatigued.- Bar muscle-ups, Ring Muscle-ups, Double-unders, Snatches & Chest-to-bar Pull-ups are some of the movements he mentioned as being problematic.- He is looking for how to best improve these areas of his fitness.- Pat & Adrian discuss this topic.

- A 28 year old Police Officer from Europe is considering becoming a competitive athlete.- He has only been working out for 3 years, and only doing CrossFit for 6 months.- After winning a local competition a trainer has told him that he has potential to go to the next level.- What are the pros and cons of this decision?- What does it really take to make this happen?- Pat & Adrian discuss this topic.

- A VNR listener wants to know if they should workout while sick?- They said they never used to get sick, but that has changed since having kids.- Their child is in daycare & now it seems they are sick all the time & their fitness is taking a serious hit.- Pat & Adrian discuss this topic.