Varied Not Random

- 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.

- Do supplements actually work? Are they worth the money?- EC Synkowski is the owner of OptimizeMe Nutrition & is a subject matter expert on this topic.- EC, Pat & Adrian discuss Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder, Caffeine, Powdered Veggie Drinks & much more.

- After repeating benchmark workouts several times it can be fun to modify the workout to make it a new experience for athletes.- Pat & Adrian discuss how to put a fun twist on benchmark workouts.- They describe how to accomplish this through general principles, as well as provide specific workout examples. 

- Gerald Parker is a husband, a father, a CrossFitter & he is also a Judge serving on the Montgomery County Common Pleas Court Bench (General Division).- This Division hears all adult felony criminal cases &  civil cases. - Judge Parker has been instrumental in creating programs that use physical fitness to help people get their lives in a positive direction & avoid prison. - He discusses these topics & programs with Pat & Adrian.