- What are tips & tricks to create workouts while traveling?- A VNR listener is planning a 10 day trip to Mexico & wants to make sure his fitness does not suffer.- Pat & Adrian have spent extensive time traveling the world, living in hotels & creating workouts with limited equipment.- They explore this topic & share their lessons learned.

- Will a Cold Plunge improve your performance and/or recovery?- Are certain things popular for a while & then fade away, like compression gear & physio tape?- Before you experiment with these things it is important to be doing the fundamentals well, like sleep, nutrition & workouts.- Pat & Adrian tackle this topic.

- What if you’re so fast on a workout that you may never set a new PR on it ever again?- What should you do the next time it gets programmed?- Should you do it? Should you skip it? Should you modify it?- Does it still have any training value?- Pat & Adrian tackle this topic.

- A VNR listener has been a member of several CrossFit gyms.- At their old gym, the majority of the members could do the daily workout “Rx’d”.- At their new gym, only the same 3-4 people can do the workout “Rx’d” every day, & one of them is the gym owner who writes the programming.- This listener wants to know what should be taken into consideration when determining what will be considered “Rx’d” at a gym. - Is one of these gyms right & the other wrong?- Pat & Adrian tackle this topic.

- A VNR listener, who is a member of a CrossFit gym, wrote into the VNR team with two questions.- First, if the coaches always utterly destroy the members on workouts, is that motivating or demotivating?- Second, does the whiteboard still have a place in CrossFit?- Pat, Adrian tackle this topic.

Pat, author of a free eBook on programming, discusses the creation of the guide and its step-by-step approach. The evolving nature of Crossfit is explored, promoting adaptability and functional movements. The significance of midline stabilization and upper body pulling is emphasized. Personalizing workouts based on biases and foundational aspects is highlighted. The choices of implements and being a true professional are also discussed.

- A VNR listener, who is also a coach, is struggling with their athletes on Heavy Days.- Their athletes do not seem to understand the importance & value of dedicated rest periods.- This coach is hoping to get some insight, guidance & suggestions for improving this situation.- Pat, Adrian tackle this topic.

- Dr. Sean Rockett has been an Orthopedic Surgeon for 20+ years.- He is also an active member of the CrossFit community. - Dr. Rockett discusses tendonitis, rips, tears, arthritis & more.- He gives his opinion on when to simply rest vs seek out medical attention.- Pat, Adrian & Dr. Rockett tackle these topics & more.

Discover the significance of dumbbells in fitness routines, including how to modify barbell workouts. Learn about the importance of a non-cheating step-up for leg strength. Explore technique and efficiency in different workouts. Understand the value of minimal gear and exercise selection. Find out how to optimize dumbbell workouts for fitness goals.

- A VNR listener is struggling with arthritis. - Her doctor told her to stop doing CrossFit. She is seeking advice.- Pat is actually dealing with a similar issue & is scheduled to have a total hip replacement.- Pat & Adrian discuss arthritis & the various options for managing it.