Varied Not Random

- A recreational athlete has been doing CrossFit for 6 years & is considering dropping a couple of Crossfit sessions each week to add in some bodybuilding. - They want to know if they would be “Cheating” on CrossFit by doing some globo gym isolation movements. - Form, function & aesthetics are discussed.- Want vs Need is discussed.- Accessory work is touch on.- Pat & Adrian dive into this great topic.

- Chad Vaughn is a 2-Time Olympian, 9-Time Senior National Champion, 2003 Pan American Games Gold Medalist, 3-Time Pan American Games Team Member, 6-Time Pan American Team Member, 6-Time World Team Member & Former Senior American Record Holder.- He is also very well versed in CrossFit.- Pat & Adrian cover a wide range of topics from Chad’s journey to the Olympics, coaching athletes, & lessons learned from a lifetime of lifting.

- A gym owner refuses to program short workouts.- The gym owner feels that most people come to the gym to do a “nice long workout”.- A trainer (not the owner), who is responsible for creating the programming for the gym does not agree with the owner on this subject & feels short workouts need to be programmed.- Pat & Adrian discuss this topic & offer guidance. 

- 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.