VNR #156 - How to eat when traveling
- A VNR listener asked for tips & tricks for eating well while traveling. - Pat & Adrian answer this question based on their personal experiences.
Apr 02, 2024•29 min•Ep. 156
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 #155 - If CrossFit never existed, what would we do?
- A VNR listener asked the question, what would Pat & Adrian be doing if CrossFit never existed? - Pat & Adrian answer this question with regard to physical fitness, as well as occupation.
Mar 26, 2024•26 min•Ep. 155
VNR #154 - "Cheating" on CrossFit with BodyBuilding
- 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.
Mar 19, 2024•30 min•Ep. 153
VNR #153 - Chad Vaughn - 2x Olympian in Weightlifting
- 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.
Mar 12, 2024•1 hr 5 min•Ep. 152
VNR #152 - Gym owner refuses to program short workouts
- 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.
Mar 05, 2024•29 min•Ep. 152
VNR #151 - Pat & Boz play “20 CrossFit Questions”
- 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-ups Squat 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 ...
Feb 27, 2024•32 min•Ep. 151
VNR #150 - Fitness on a budget
- 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.
Feb 20, 2024•25 min•Ep. 150
VNR #149: Rehab after a total hip replacement
- 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.
Feb 13, 2024•35 min•Ep. 149
VNR #148 - Hotel & Vacation workouts - tips & tricks
- 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.
Feb 06, 2024•28 min•Ep. 148
VNR #147 - Cold Plunge & other recovery protocols
- 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.
Jan 30, 2024•30 min•Ep. 147
VNR #146 - What if you never PR again?
- 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.
Jan 23, 2024•27 min•Ep. 146
VNR #145 - How should “Rx’d” be determined?
- 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 ...
Jan 16, 2024•21 min•Ep. 145
VNR #144 - What if Coaches destroy Members in workouts?
- 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.
Jan 09, 2024•25 min•Ep. 144
VNR #143 - Pat wrote a free eBook on Programming
- Pat created a definitive step-by-step guide for programming intentional, effective Strength & Conditioning workouts. - This free e-book is 52 pages of highly useful information. - It covers the creation of a 4-week block of training from start to finish. - It is jam packed with charts & tools to help people eliminate biases & identify priorities. - Pat & Adrian discuss the book.
Jan 02, 2024•36 min•Ep. 143
VNR #142 - How to screw up a Heavy Day
- 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.
Dec 26, 2023•26 min•Ep. 142
VNR #141 - An Orthopedic Surgeon’s opinion on Squats & Deadlifts
- 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.
Dec 19, 2023•51 min•Ep. 141
VNR #140 - How to get fit with dumbbells
- What if you only have a pair of dumbbells, can you get fit? - What if you only have a single dumbbell? - How should you modify barbell workouts for dumbbells? - How do you replace barbell Heavy Days with dumbbells? - Pat & Adrian tackle these topics & more.
Dec 12, 2023•39 min•Ep. 140
VNR #139 - Pat needs a total hip replacement!
- 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.
Dec 05, 2023•30 min•Ep. 139
VNR #138 - Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder & more
- 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.
Nov 28, 2023•1 hr 6 min•Ep. 138
VNR #137 - Fun twists on classic benchmark workouts
- 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.
Nov 21, 2023•42 min•Ep. 137
VNR #136 - Using Fitness to change lives in the Criminal Justice System.
- 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.
Nov 14, 2023•1 hr 4 min•Ep. 136
VNR #135 - Want to get Stronger? Do Gymnastics. Dave Durante interview.
- Dave Durante is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as an alternate. He helped coachStanford University to an NCAA Team Title in 2009. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymnastics Advanced Course. Dave is co-owner of Power Monkey Fitness and Power Monkey Camp. - Dave discusses his athletic background as well as what led him to CrossFit. - Pat, Adrian &a...
Nov 07, 2023•52 min•Ep. 135
VNR #134 - This gym does NOT assign "Rx’d" loads in workouts, should you?
- David Osorio is the owner of CrossFit South Brooklyn. - This gym was established in 2007 & has undergone countless evolutions. - David shares some of the best practices he has developed over the years to optimize CrossFit in a group setting. - David does not assign an “Rx’d” load for his gym’s workouts. He also has 2 days a week when members have the freedom to choose parts of their workout. - He shares these ideas along with other aspects that make CF South Brooklyn unique & special. ...
Oct 31, 2023•1 hr 15 min•Ep. 134
VNR #133 - Is it ever time to “give up” on a certain movement or exercise?
- An athlete has bad shoulders & has undergone multiple surgeries. Overhead movements such as the push jerk seem to do more harm than good. - The athlete feels the movement should be avoided, but their coach believes otherwise. - When, if ever, is it appropriate to stop doing certain movements? - Pat & Adrian discuss this topic.
Oct 24, 2023•28 min•Ep. 133
VNR #132 - Can endurance athletes benefit from CrossFit?
- A rowing athlete was told by their coach that in order to improve they needed to spend more time rowing. - This same rowing coach also told the athlete there was no benefit in strength training or high intensity training. - Pat & Adrian explore the validity of this claim.
Oct 17, 2023•20 min•Ep. 132
VNR #131 - Pull-ups vs Chin-ups. Which is better?
- What are good substitutions for pull-ups if you don’t have a pull-up bar? - What are the differences & similarities between pull-ups & chin-ups? - Is one movement better than the other?
Oct 10, 2023•31 min•Ep. 131
VNR #130 - Cheetahs don’t warm up, why should I?
- If you have an occupation, like a 1st responder, that requires you to be ready to work at any time, with no warm-up how do you adequately prepare for this? - Should people in this line of work modify the manner in which they train? - Pat & Adrian discuss this topic & more.
Oct 03, 2023•20 min•Ep. 130
VNR #129 - How to evaluate good vs bad programming
- A VNR listener is concerned the programming at their gym is bad & wants to know how to fix the situation. - Pat & Adrian discuss how to evaluate programming. - They talk about the various aspects one should consider when discerning the effectiveness of a program.
Sep 26, 2023•39 min•Ep. 129
VNR #128 - How to bounce back from a bad workout
- 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.
Sep 19, 2023•36 min•Ep. 128
VNR #127 - Old School Knowledge Bombs
- 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.
Sep 12, 2023•40 min•Ep. 127
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