Varied Not Random

Episodios

• VNR #270: Strict Pull-ups are cool. Here’s how to get some. 09.06.2026 43m

  -Strict Pull-ups are a foundational, yet highly challenging movement. -In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is considered a “base”. -They also offer various methods to get your first strict pull-up or get more.
• VNR #269: Are Certifications necessary to be a good coach? 02.06.2026 22m

  -Mark is a CrossFit trainer & his CFL1 is about to expire. -He coaches at a local gym a couple of times each month. -He loves coaching & wants to improve, but feels he cannot justify the cost of a CFL1 or CFL2. -Mark wants to know how someone should approach certifications vs continuing to learn & improve on one’s own time. -Pat & Adrian discuss this topic.
• VNR #268: Pat does another 72-hour Fast & says it was easy. What changed? 26.05.2026 23m

  -Pat is doing some self-experimentation this year. His goal is to do a 72-hour water-only fast once every 4 months. -He did his first one in January 2026. -He just completed his second one in May, his final one for the year will take place in September. -This time Pat says it was a relatively easy experience to not eat for 3 days. -He approached a couple of elements differently this time, perhaps this made the difference. -Pat & Adrian discuss this topic.
• VNR #267: Is “Murph” without a weight vest still Rx’d? 19.05.2026 23m

  -A VNR listener wants to know if doing the CrossFit Hero workout “Murph” still counts if he has never used a weight vest. -Pat & Adrian discuss this topic as well as “Murph prep”.
• VNR #266: Pat attends the CrossFit Level 2 Seminar 12.05.2026 37m

  -Pat recently attended a CrossFit Level 2 Seminar. -This involves two days of instruction as well as lots of real time coaching of athletes. -Participants are evaluated by CrossFit staff & given feedback necessary to improve. -Pat discusses this experience with Adrian.
• VNR #265: How to coach the workout “Grace” at your gym. 05.05.2026 48m

  -Matteo is a CrossFit Level 3 Trainer. He is a full time coach. In addition to coaching he is an instrumental part of CrossFit Linchpin & has helped create several Varied Not Random cycles. -In this episode Matteo discusses how he would manage a typical one hour class when the workout of the day is very short, like “Grace”. -Pat & Adrian discuss this topic with Matteo.
• VNR #264: 5 Things Gym Owners Need To Hear…but don’t want to. 28.04.2026 39m

  -Pat & Adrian discuss a Reddit thread entitled, “What's something you want your box to know that you can't imagine sharing to their face?” -Five of the most upvoted topics are covered in today’s show.
• VNR #263: The Gym with 800+ Members! 21.04.2026 59m

  -Diogo Monteiro is the owner of CrossFit Black Edition. -He & his wife started this gym over 9 years ago with the intention of making it a special place. -Over the years they have created a top notch training facility with a strong, inclusive culture. -In this episode Pat & Adrian talk with Diogo about what makes a gym successful, how to create systems that work & lessons he has learned along the way.
• VNR #262: 3 Days with NO Food for Adrian. 14.04.2026 25m

  -Adrian & his wife decided to do a 72 hour fast. -At this time of this recording, Adrian had about 6 hours left before it ended. -These are his real thoughts & experiences about the experience.
• VNR #261: Stop saying it’s the same workout! 07.04.2026 34m

  -People will often do a workout, & then repeat that “same” workout months later. -This is a fair comparison if all elements of the workout remain the same each time. -However, what often happens is an athlete will use a heavier loading the second time & then be disappointed if/when they do not beat their previous score. -Comparison is a useful tool, but it is also the thief of joy. -In this episode Pat & Adrian discuss this scenario.
• VNR #260: Top 10 Excuses People use NOT to Work Out. (Part 2) 31.03.2026 26m

  -People seem to have endless excuses as to why they don’t work out. -We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid. -This episode covers excuses 6 through 10 on the list. Last week’s show covered excuses 1-5.
• VNR #259: Top 10 Excuses People use NOT to Work Out. (Part 1) 24.03.2026 36m

  -People seem to have endless excuses as to why they don’t work out. -We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid. -This episode covers excuses 1 through 5 on the list. Next week’s show will cover excuses 6-10.
• VNR #258: Is it better to be Short or Tall in CrossFit? 17.03.2026 27m

  -Danny is 5 feet & 7 inches tall. -He excels at pull-ups & burpees. -His back squat & deadlift numbers are excellent. -Movements like wall balls & rowing are very difficult for him. -He is frustrated because he cannot change his height & feels these movements will always be a struggle. -Pat & Adrian discuss these issues.
• VNR #257: Are Snatches & Double-unders “Functional” movements? 10.03.2026 40m

  -What makes a movement “functional”? -Are movements like snatches, handstand push-ups & double-unders functional? -Are movements such as these necessary to be fit? -Pat & Adrian discuss these issues.
• VNR #256: Fitness in the Real World, NOT the Gym. 03.03.2026 36m

  -Most of us work physically harder in the gym than we do in the real world. -The workouts we do in the gym ideally allow us to do difficult things outside of the gym. -Pat & Adrian discuss real life applications of their fitness.
• VNR #255: Help! I’m an exhausted 50 year old with 2 kids. 24.02.2026 39m

  -Joel is a 50 year old dad with 2 kids. He works from home full time & he is EXHAUSTED. -He works out at his local gym at 5am five times a week. -His sleep quality is poor & his sleep quantity is low. -His nutrition needs work. -He feels stuck & like he is no longer making progress in the gym. -He uses a wearable health/fitness tracker that constantly tells him he needs more rest. -Joel is asking Pat & Boz to help him navigate this phase of life.
• VNR #254: Annie Thorisdottir 17.02.2026 48m

  -Annie Thorisdottir is widely known for being a Two time Champion at the CrossFit Games. She is also much more than that. -In this episode Pat talks with Annie about her fitness journey through the lens of motherhood. -Annie is a mother of two small children & she is pregnant with her 3rd. -She has gone from spending all day in the gym enduring multiple training sessions to working out one hour a day. -Annie is open & honest about the physical, mental & emotional lessons she has l...
• VNR #253: We got our CFL1 20 years ago…reflections & thoughts. 10.02.2026 37m

  -20 years ago Pat & Adrian did not know each other, but they attended the same CrossFit Level 1 seminar. -With two decades in the rearview mirror they reflect on how & why that experience was so impactful.
• VNR #252: 72 Hours with NO FOOD! 03.02.2026 37m

  -Pat decided to do a 72-hour fast. -During this time he only consumed water, black coffee & sea salt. -Pat discusses why he chose to do this, how he felt both physically & mentally, as well as whether or not he would do it again. -Pat & Adrian discuss this.
• VNR #251: 2025 CrossFit Games, 5th Place in 70+ Division 27.01.2026 50m

  -Pat Wynne placed 5th at the 2025 CrossFit Games in the 70+ Division. -While she did not participate in athletics growing up, she has always been competitive. -She found fitness through step classes & workout DVDs, before eventually falling in love with CrossFit. -After beginning CrossFit in 2010 at age 55 she trained relentlessly until achieving her goal of qualifying for the CrossFit Games in 2025. -This is her story.