VNR #66 - Should a coach "fire" a client?
- Is it ever appropriate for a coach to “fire” a client? - Should trainers charge members for extra coaching once the class ends?
Jul 12, 2022•33 min•Ep. 66
Varied Not Random
Hosted by Pat Sherwood & Adrian Bozman, each episode is packed with insightful & actionable information aimed at people passionate about CrossFit, health & fitness, as well as general strength & conditioning. If you are an athlete, coach, gym owner or simply enjoy improving yourself & those around you through fitness, you've come to the right place. A podcast brought to you by the BTWB team.
Episodes
VNR #65 - Why should I do full range of motion if big time athletes don’t?
- A VNR viewer asked why he should hold himself to a full range of motion standard when he sees athletes getting away with poor ROM during a competition? - Pat & Adrian address this topic from both a personal and a physiological standpoint.
Jul 05, 2022•30 min•Ep. 65
VNR #64 - How can Gym Owners get members to show up for “unpopular” workouts?
- How can Gym Owners get members to show up for “unpopular” workouts? - Pat & Adrian answer this question from a viewer/listener of Varied Not Random. - Several tips, tricks & strategies are given to assist gym owners in solving this problem.
Jun 28, 2022•38 min•Ep. 64
VNR #63 - How to stay fit around friends who don’t work out
- How can you maintain fitness as much as possible when you are with people who do not work out? - Pat & Adrian answer this question from a viewer/listener of Varied Not Random. - Real life examples are given to squeeze in effective workouts that require minimum time and equipment.
Jun 21, 2022•26 min•Ep. 63
VNR #62 - Talking competition, lessons learned & life with Dan Bailey
- Dan Bailey is a 5 time CrossFit Games athlete. - He finished in the Top 10 every year he competed. - Pat & Adrian chat with Dan about his incredible journey as a CrossFit competitor. - Dan shares his advice for people looking to compete & his lessons learned.
Jun 14, 2022•1 hr 4 min•Ep. 62
VNR #61 - The value of Gym Owners befriending other Gym Owners
- Gym owners meeting up & sharing information has tremendous professional value. - View other gyms in your local area as allies. - How & why you want to create a community not only within your gym, but with other gyms as well.
Jun 07, 2022•27 min•Ep. 61
VNR #60 - 275 lb Snatch, sub 7:00 2K Row or 30 Strict Pull-ups… which would you choose?
- You need to pick someone to face an unknown physical challenge & you are given 3 athletes to choose from. - Athlete “A” has a 275 pound full snatch. - Athlete “B” has a sub 7:00 2k row. - Athlete “C” can do 30 strict pull-ups. - This is all the information you have about the athletes or the physical challenge. Who would you choose and why? - Pat & Adrian discuss this topic.
May 31, 2022•39 min•Ep. 60
VNR #59 - Coaches dating Members - Good or Bad idea?
- Should romantic relationships between a gym’s coaching staff & clients be permitted or prohibited? - Pat & Adrian answer this question based on a survey they conducted with multiple gym owners.
May 24, 2022•27 min•Ep. 59
VNR #58 - When is it time to quit CrossFit?
- How do you know when it is time to quit or take a break from CrossFit? - Pat & Adrian answer this question from someone who describes themselves as burned out, jaded & injured.
May 17, 2022•35 min•Ep. 58
VNR #57 - The real reason some fail to achieve their fitness goals
- The path to achieving your goals can have its ups and downs. - Pat & Adrian discuss the most common reasons people fail to obtain their fitness goals.
May 10, 2022•20 min•Ep. 57
VNR #56 - At what age should you NOT do a 1RM deadlift?
- Pat & Adrian respond to a question from the community. - Charlie started CrossFit at 43 years old, he is currently 46. - Charlie’s friend, who has a degree in kinesiology, advised him not to perform a 1RM deadlift at his age due to the risk of injury outweighing the potential benefit. - Pat & Adrian give their opinion on this topic.
May 03, 2022•21 min•Ep. 56
VNR #55 - Mail Bag: Community Questions are Answered
- Pat & Adrian answer questions from members of the community. - Can every workout really be modified to meet every client’s needs? - What can athletes expect from a General Physical Preparedness program? - How can someone incorporate skill work into a busy week?
Apr 26, 2022•28 min•Ep. 55
VNR #54 - Odd Objects - Sandbags, Sleds, Yokes & more
- Pat & Adrian discuss “Odd Objects”. - They cover what they are & how to use them in your training.
Apr 19, 2022•40 min•Ep. 54
VNR #53 - No Muscle-ups, No Handstand Walking... is it still CrossFit?
- Pat & Adrian respond to a comment from an athlete who started CrossFit later in life. - This athlete does not do many of the “complex” movements often found in CrossFit such as muscle-ups, handstand walking, etc. - Pat & Adrian explain how you can modify CrossFit as needed to fit your unique situation. - Excluding certain movements does not mean you won’t be able to find an effective alternative that fits your personal fitness journey.
Apr 12, 2022•24 min•Ep. 53
VNR #52 - Torn Rotator Cuff & Biceps Tendon… rebuilding.
- Pat & Adrian respond to a question from a 50 year old athlete looking to regain overhead strength & stability after surgery for a torn rotator cuff & biceps tendon. - Proper mindset for recovering from an injury is discussed. - Adrian explains his guiding principles of “strict & slow” as well as “fresh before fatigued.” - Pat presents a list of movements that worked well for him after injuring his shoulder in a motorcycle wreck.
Apr 05, 2022•29 min•Ep. 52
VNR #51 - Sprint! ...without pulling a hamstring.
- Pat & Adrian respond to a question from the community about sprinting. - Is there a certain age when athletes should stop sprinting? - What are the benefits of sprinting? - Warming up to help avoid pulled hamstrings is discussed. - Modifications & substitutions for foot sprints are given.
Mar 29, 2022•31 min•Ep. 51
VNR #50 - "Help! I’m in my 40’s & not getting PRs!"
- Pat & Adrian respond to a question from the community. - Jessica is an affiliate owner in her 40’s. She’s been doing CrossFit for about 10 years & these days PR’s are very rare. - Pat & Adrian each discuss why this may be happening & offer tips, guidance & perspective to help Jessica get back on track.
Mar 22, 2022•41 min•Ep. 50
VNR #49 - Which movements are “under-coached”?
- Pat & Adrian respond to a question from the community, “Which movements are “under-coached?”. - Pat & Adrian each discuss the movements they feel often do not get the coaching attention they deserve.
Mar 15, 2022•40 min•Ep. 49
VNR #48 - How to introduce new people to CrossFit
- Pat & Adrian respond to a question from the community, “How should you introduce someone new to CrossFit?”. - Adrian has a multi-step strategy he feels will set anyone up for success. - Pat takes a different approach and offers various ways to have discussions around certain topics/concerns that new people frequently have.
Mar 08, 2022•37 min•Ep. 48
VNR #47 - Relative & Mathematical Intensity... explained.
- Pat & Adrian explain the difference between Relative & Mathematical Intensity. - Real world examples are given to help understand the importance of both. - They discuss how they decide what level of intensity is appropriate for any given workout. - Focusing on correlates of intensity is not the most effective path to increase your fitness.
Mar 01, 2022•34 min•Ep. 47
VNR #46 - Build Professional Coaches & a Great Gym
- Pat & Adrian interview Nicole Christensen, the owner of CrossFit Roots in Boulder, Colorado. - CF Roots began in 2009 in a one-car garage & has grown into a 5,000 square foot gym. - Nicole is a subject matter expert on developing some of the best coaches in the world. - She has created systems to ensure her members receive the experience they deserve & that her training staff remains top notch. - Nicole has also engineered her business in a way that provides a true career path for ...
Feb 22, 2022•1 hr 12 min•Ep. 46
VNR #45 - How We EAT... the REAL Truth!
- Sometimes there is a difference between the meals people post on social media & how they really eat. - Pat & Adrian reveal what their daily nutrition actually looks like. - Breakfast, lunch, dinner & treats are all discussed with complete honesty.
Feb 15, 2022•44 min•Ep. 45
VNR #44 - Gym Rules: Force members to keep shirts on?
- A gym owner made the decision that men are not allowed to take their shirts off during workouts. - This gym owner asked for feedback as to whether or not this decision was correct. - Adrian & Pat address this topic in the broader context of making decisions that impact the culture in your gym.
Feb 08, 2022•32 min•Ep. 44
VNR #43 - Is Heart Rate a good or bad measure of Intensity?
- Pat & Adrian whether or not heart rate is an accurate measure of intensity. - The origins of max heart rate are discussed, as well as its application to athletes. - They also talk about what is considered to be the best way to measure intensity.
Feb 01, 2022•19 min•Ep. 43
VNR #42 - How long should you rest between intervals?
- Pat & Adrian discuss how long your rest periods should be for interval training. - The phrase “Rest as needed” is demystified & explained. - They cover why the length of rest should vary depending on intent of the workout & what you are specifically trying to improve. - Supporting data is provided by the CrossFit Journal article 56 entitled, “Rest & Recovery in Interval-Based Exercise”.
Jan 25, 2022•32 min•Ep. 42
VNR #41 - Our Top 3 Favorite Workouts
- Adrian & Pat each give their top 3 favorite workouts. - They discuss what makes each workout special & why it made the list. - Honorable mentions are given to several other workouts that finished just outside of their top 3.
Jan 18, 2022•34 min•Ep. 41
VNR #40 - The Garage Gym: Equipment & Programming
- Minimal space in your house, apartment or garage is all you need for fitness. - What are the essential pieces of equipment when space is limited? - Adrian explains his multi-step process to assess your gear & being programming for yourself. - Pat & Adrian give examples of ways to modify/replace movements if you don’t have common gear like a pull-up bar, squat rack, jump rope, etc.
Jan 11, 2022•50 min•Ep. 40
VNR #39 - Are Heavy Days the most important?
- Are Heavy Days more important than other training days? - Why do CrossFit workouts assign a prescribed loading instead of using percentages? - Adrian & Pat share their experience and opinions on these topics.
Jan 04, 2022•38 min•Ep. 39
VNR #38 - Lifting Shoes, Belts, Knee Sleeves, etc. - Necessary or not?
- Adrian & Pat discuss various types of supplemental workout gear in hopes of figuring out what is necessary and what’s not. - They discuss Olympic lifting shoes, weight belts, chalk, wrist wraps, gymnastics grips, tape, lifting straps, knee sleeves, knee wraps and mouth guards. - What are the claimed benefits of these items? - Should you use them and if so, why and when?
Dec 28, 2021•48 min•Ep. 38
VNR #37 - Scaling Workouts: Everything you need to know.
- Adrian & Pat discuss all aspects of scaling & modifying workouts. - What is “Scaling”? - Why should someone scale a workout? - How does it work & benefit the athlete? - Who should scale & how often? - Can scaling a workout be done incorrectly?
Dec 21, 2021•47 min•Ep. 37
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