- What should a coach do if a member is intentionally doing fewer reps to get a faster time on a workout?- Pat & Adrian give their thoughts on this topic.- Pat shares the opinions of Nicole Christensen (owner of CrossFit Roots) & Scott Panchik (owner of CrossFit Mentality) on this subject as well.

- What was the original intent of the CrossFit methodology?- What occupations found CrossFit very useful?- What does preparing for the “unknown & unknowable” really mean?- Pat & Adrian take a walk down memory lane regarding how CrossFit began.

- How many days a week should you work out & what should the schedule be?- Is 3 days working out & 1 day of rest better than 5 days on & 2 days off?- Pat & Adrian answer a question from a listener of the VNR podcast on this topic.

- If a box jump is too high for an athlete should they keep the height & do step-overs or should they reduce the height & jump?- Pat & Adrian answer a question from a listener of the VNR podcast on this topic.- What are the benefits of box jumps & why should someone try to include them in their programming?

- Pat & Adrian interview retired USMC Major Brian Chontosh, aka. “Tosh”.- Tosh talks about mental toughness, the benefits of challenges/adversity & the program he created to help veterans. - Tosh has completed in ultramarathons up to 238 miles in distance, mountain biked for 24 hours, he has done 9 expedition adventure races & rowed across the Atlantic Ocean.- During his time in the military he did several combat deployments & was awarded the Navy Cross.

- Haley Adams started CrossFit when she was only 14 years old. - Now, at 22 years old she has competed at the CrossFit Games 7 times.- Haley discusses how being one of the top competitors in the world was not all glory & success.- She openly shares with Pat & Adrian her struggles to deal with the pressure she put on herself as well as her battle with an eating disorder.- Haley explains the steps she is taking to put herself on a positive path mentally & physically moving forward.

- Joe Pangallo is one of the owners of CrossFit Spring Hill.- Joe tells Pat & Adrian how he used episodes of Varied Not Random to help keep two members from quitting. - Pat, Adrian & Joe discuss these stories, but they also explore many other topics & challenges faced by affiliate owners.

- Pat interviews Dale King, the owner of PSKC CrossFit.- Dale uses his gym as a way to help addicts during their road to recovery. - Pat & Dale discuss the opioid crisis & how CrossFit is making a positive impact in the lives of people trying to overcome substance abuse issues.

Adrian Bozman, Director of the CrossFit Games, discusses the 2023 CrossFit Open workouts and programming process. Topics include workout intricacies, athlete performances, exercise choices, and embracing unpredictability in global events. The episode highlights strategic challenges, athlete dedication, and community support in pursuing personal progress.

- A VNR listener asked, “Does CrossFit make you less athletic?”- The listener also asked how to program to get out of the up/down & forward/back planes we often train in.- Pat & Adrian explore these questions.