Varied Not Random

-The average One Mile Run time is presented for men & women at 30, 40 & 50 years old.  -The average number of Strict Pull-ups is also presented for men & women at 30, 40 & 50 years old. -Pat & Boz discuss these numbers & provide context.

-A VNR listener wants to know which movement she should focus on developing first, ring muscle-ups or bar muscle-ups?-She also wants to know if she should learn the movement strict or is it ok to kip? -Pat & Boz answer these questions.

-A VNR listener has two questions. -First, what is the best substitute for pull-ups if you don’t have a pull-up bar?-Second, what is the best fitness regime to maintain muscle mass at 50 years old?-Pat & Boz discuss these topics.

-A VNR listener wants to know what trends in fitness today would be considered “fringe”?-Pat & Boz discuss fitness trends that used to be fringe, currently still are, and ones they wish would go away.

-A VNR listener wants to know if using heavier loads in workouts will increase his fitness?-Pat & Boz discuss this topic & offer some points to consider.

-Pat asked Artificial Intelligence what the top 3 Pros & Cons of CrossFit training are.-Pat & Boz discuss the Pros & Cons to decide whether or not Artificial Intelligence provided a fair & accurate assessment.

-Establishing a 1 Rep Max is an important part of your fitness journey.-Warm-ups, rest periods & loading choices all play a critical part.-There is no one correct way to establish a 1 Rep Max, but Pat & Boz explain what they like to do.

-Chris Rawlins is a jump rope expert.-He is a Buddy Lee Jump Ropes Level 3 Master Trainer.-He was the original Lead Instructor and Program Manager for the former CrossFit Jump Rope/Buddy Lee Masterclass.-Chris discusses all aspects of the jump rope that can be utilized & maximized.-Most people are only unlocking a fraction of the capacity available through proper jump rope training.-Pat & Boz & Chris discuss this topic.

-A VNR listener has been working out since 2012, typically in the afternoon.-For the last 6 months they have had to train at 5am.-They find lifting weights & being explosive at that hour to be very difficult.-They want to know why training in the morning is different from training later in the day.-Pat & Boz dive into this topic.

-Should you program your own workouts or follow other programming?-There are pros & cons to creating your own workouts.-There are pros & cons to following programming created by someone else.-Pat & Boz dive into this topic.