- We’ve all had workouts where the weight felt extra heavy or it took much longer than expected.- Bad workouts can negatively affect your confidence, fill you with doubt & have you questioning your training.- What should you do after a “bad” workout to help get yourself back on track physically & mentally?- Pat & Adrian dive into this topic.

- Pat & Adrian discuss a CrossFit Journal article entitled “Foundations”.- This article was published in April 2002. It is full of useful information & explanations of methods that hold true even though 20 years have gone by.

Chris Hinshaw, a top endurance coach, discusses the benefits of running, the importance of coaching and learning, strength training for aerobic capacity, the benefits of CrossFit, and the significance of a 1.5 mile run program for first responders.

- A VNR listener wants to know if working out will correct poor posture?- This VNR listener says he has poor posture in his neck & shoulders. - He wants to know if he should fix his posture before he begins doing CrossFit?- Pat & Adrian discuss this topic.

- Adrian Bozman was the lead programmer who created the events for the 2023 CrossFit Games.- In this episode Adrian walks through all of the events with Pat.- Adrian discusses his thought process & shares unique insights.

- A VNR listener wants to know if gymnastics grips & wrist wraps are necessary?- What purpose do they serve & who should use them?- Pat & Adrian discuss this topic.

- A VNR listener is buying an existing gym. The current training staff seems to be “managing” the group classes well, but not actually “coaching” members. The new owner wants to elevate the staff to offer world class coaching. How can this be done?- Pat & Adrian discuss this topic.

- A VNR listener asked if coaches should do the same workouts as members?- Pat & Adrian discuss this topic & offer their own perspective.

- A VNR listener asked which workout schedule is better, six 30-minute sessions a week or three 1-hour sessions a week?- This person is a new parent trying to fit as much fitness as possible into their busy schedule.- Pat & Adrian discuss the pros & cons of these two options & offer a 3rd option to consider.

- A VNR listener wrote in asking for an explanation of strict vs kipping movements for the average Joe.- Is one type better or more beneficial than the other?- Should one be given a higher priority than the other?- Do strict movements help kipping movements or is it the other way around?- Pat & Adrian to give their thoughts & opinions on this topic.