Varied Not Random

- In this lighthearted & fun episode Pat & Adrian play “20 Questions” with a CrossFit theme.- Below are the 20 Questions. Feel free to post your answers in the comments section under this episode on the btwb YouTube channel.Power lifts or Olympic lifts for the rest of your life?Run, bike or row? Time priority or task priority?Ring Muscle-ups or Bar-muscle-upsSquat or Deadlift?115 lb barbell or a pair of 50-lb dumbbells?Pull-up bar or a rope to climb?Closer to a sub Sub 6:00 mile or a 60 second L-sit?Which would you rather have, a 300 lb bench press or a 200 lb shoulder press?If you could increase your capacity 20% in WL, Gym or Mono, which would you choose?Which do you fear more…a true 20 RM Back Squat or a true 100% effort on an 800m run?Would you rather have a full time chef or a full time body worker, masseuse, therapist?Do you do rebounding box jumps or jump up / step down?What is your ideal time each day to train?How often do you not warm-up or do you abbreviate the warm-up?What extra gear do you use? Weight belt. Knee or wrist wraps. Tape. Compression. Etc?Movement you struggle with the most?Toes-to-bar or Knees-to-elbowsDo you have more CF shirts or non-CF shirts?Favorite cheat meal or food you have no willpower with?

- A VNR listener asked why there are not more opportunities for low income people who cannot afford the monthly fee to attend a CrossFit gym.- This VNR listener has people workout in his barn gym for free if they cannot afford to go anywhere else.- Pat & Adrian discuss ways to bring fitness to people who cannot afford a gym membership.

- 9 weeks ago Pat had a total hip replacement surgery.- Week by week he has been building himself up.- This episode explores the unique process Pat created to expedite his road to recovery.- Adrian interviews him about his journey, thought process, lessons learned & struggles.

- 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.