- 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 is the Director of the CrossFit Games and did the Open Test programming this year. Pat interviews Adrian about each of the 2023 CrossFit Open workouts & the programming process behind them.

- 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.

- Should you pace a workout or just go full send? - Is one strategy “better” than the other? - Pat & Adrian dive into this question.

- Laurence Shahlaei has competed 11 times at the World’s Strongest Man. - He won Europe’s Strongest Man in 2016, he was the Ultimate Strongman World Champion in 2016, he’s been Britain’s Strongest man twice & won UK’s Strongest Man in 2017. - Pat & Laurence bridge the gaps between Strongman & CrossFit to find common ground. - Laurence talks about training to be one of the strongest people on the planet & what it really takes. - Pat & Laurence also discuss his successful journey to lose 100 pounds & improve his health & fitness.

- An interview with Dr. Nathan Jenkins. - Pat & Adrian discuss the relationship between CrossFit & exercise science with Dr. Jenkins, who has a PHD in this field. - CrossFit, exercise science, pros & cons of clinical studies, energy systems & much more is covered in this highly informative discussion.

- Big picture concepts regarding coaching & training Masters athletes. - Things to consider if you are a Masters athlete. - Should Masters athletes have different programming? - One day everyone will stop getting Pr’s, what then becomes the point of training? - Pat & Adrian tackle these topics & others.

- What are the key elements of an effective warm-up? - What are the benefits of a warm-up? - How should you create a warm-up? - What are the key elements of an effective cool down? - What are the benefits of a cool down? - How should you create a cool down? - Pat & Adrian walk through these topics using the hero workout “DT” as an example.

<ul><li>Common arguments against CrossFit are discussed.</li><li>The criticisms covered in this episode are: <ul><li>&quot;CrossFit encourages sloppy form.&quot;</li><li>&quot;CrossFit trainers are not qualified to coach people.&quot;</li><li>&quot;Doing Olympic lifts for time is a disaster.&quot;</li><li>&quot;GHD sit-ups are destructive to your back.&quot;</li><li>&quot;The sumo deadlift high pull will injure your shoulders.&quot;</li></ul></li><li>Pat &amp; Adrian talk about these topics &amp; others.</li></ul>

- Someone posted a comment stating they only do kipping pull-ups because they will show up in the CrossFit Open. - This comment sparked the idea of this episode dedicated to kipping. - What is kipping? What is the point of it? Why would someone choose to kip a movement instead of doing it strict? - These questions & more are covered by Pat & Adrian.

- A VNR listener posted the question, “How important is it for the coaches to understand the intended stimulus of a workout? When should an athlete scale the workout UP?” - Pat & Adrian discuss intended stimulus, modifying workouts & scaling UP.

- A VNR listener posted the question, “How much intentional hypertrophy training should CrossFitters at different levels perform?” - Pat & Adrian discuss this topic & also take a deep dive into accessory work.

- Rich is a new trainer with less than one year’s experience who is about to start coaching at a new gym. - He posted a question asking Pat & Adrian for recommendations to assist him in becoming a better coach & how to make a good impression at his new job. - Pat & Adrian discuss this topic in depth & offer perspective, tips & solutions that apply not only to being a coach, but to other industries as well as life in general.

- A very common question is…”Can one workout a day make you strong?” - Pat & Adrian cover this topic. - What is a useful level of strength for everyday life is also discussed.

- Pat & Adrian speak with Dr. Katina Thorton. - Dr. Thorton is an Anesthesiologist, a wife, a mother of 6 children. - She has been doing CrossFit since 2011 & she holds a Level 2 certificate. - She has volunteered on the medical staff of numerous events such as the CrossFit Games & the Rogue Invitational. - Pat, Adrian & Katina discuss the success & challenges of trying to open the eyes of the medical community to CrossFit.

- Pat & Adrian speak with Greg Hammond from Concept 2. - The most commonly asked questions about the C2 rower are answered. - What is the damper? What does it do? - What is the drag factor? - Rowing for meters vs calories. - What maintenance is required? - How did the Concept 2 rower become such a staple of CrossFit training?

- Pat & Adrian answer a question from a VNR viewer/listener. - The question “How do you convince someone NOT to workout?” is answered. - Omar is a full time teacher who feels better to face the day when each morning starts with a workout. - He knows that taking days off is important, but he struggles to let himself rest. - Pat & Adrian tackle this topic while providing insight, recommendations & guidance.

- Pat & Adrian discuss some of the key aspects of communication, messaging & public speaking. - Being a coach or trainer involves speaking to various groups of people & this episode provides tips & tricks to communicate effectively. - Brevity, detailed messaging, knowing your audience & swearing are all covered.