Varied Not Random

Episódios

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  VNR #278: How much fitness do you really need? 04.08.2026 33min

  -How much fitness do you really need? -How heavy of a back squat is required for real life? -How many pull-ups do most people need to accomplish normal tasks? -How fast of a mile is necessary for everyday living? -Pat & Adrian discuss this topic.
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  VNR #277: How many machines does a garage gym need? 28.07.2026 27min

  -VNR listener Beck wants to know, “How many machines does a garage gym need?” -He has a C2 rower, but recently has been trying to decide if he should get a ski erg and/or an air runner? -He lives in a very hot environment & says the space in his garage gym is somewhat limited, so he is not taking this decision lightly. -Pat & Adrian discuss this topic.
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  VNR #276: Is Intensity a Lie? 21.07.2026 35min

  -Someone on Reddit asked the question, “Is Intensity a Lie?” -They said that it seems Intensity is the defining characteristic of what makes CrossFit truly CrossFit. -They also said it seems that CrossFitters care more about intensity than other things like movement quality. -Pat & Adrian discuss this topic.
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  VNR #275: How to Convince People to Work Out. 14.07.2026 37min

  -Jeff wants to know how he can convince his friends & family to work out with him. -He has lots of people in his life that are battling health issues & he would like to get them on a better path. -The problem is that everyone thinks CrossFit is too hard & crazy. -Pat & Adrian discuss this topic.
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  VNR #274: Garage Gym Gear Maintenance 07.07.2026 32min

  -A VNR listener wants recommendations for ensuring their garage gym equipment lasts as long as possible. -At the end of the show a funny social media meme about CrossFit is shared. -Pat & Adrian discuss these topics.
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  VNR #273: How to Coach a 7x1 Deadlift class. 30.06.2026 40min

  -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 classic heavy day. -Pat discussed this topic with Matteo.
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  VNR #272: What can Gym Owners learn from Garage Gyms? 23.06.2026 37min

  -Two topics are tackled today. -What can Gym owners learn from Garage Gym athletes? -How can modern day CrossFit gyms recapture the “fun & less structured” feeling of the earlier years of CrossFit? -Pat & Adrian discuss this topic.
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  VNR #271: Zone 2 Training: Necessary or Not? 16.06.2026 34min

  -Zone 2 training is a form of moderate-intensity aerobic exercise performed at roughly 60-70% of your maximum heart rate. -It is usually performed by running, biking or rowing for at least 45 minutes. -This training emphasizes aerobic metabolism, where your body primarily burns fat for fuel while building mitochondrial efficiency, capillary density, and overall endurance. -It has become a popular topic of discussion in the CrossFit community, but is it necessary to include in your training? -...
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  VNR #270: Strict Pull-ups are cool. Here’s how to get some. 09.06.2026 43min

  -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.
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  VNR #269: Are Certifications necessary to be a good coach? 02.06.2026 22min

  -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.
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  VNR #268: Pat does another 72-hour Fast & says it was easy. What changed? 26.05.2026 23min

  -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.
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  VNR #267: Is “Murph” without a weight vest still Rx’d? 19.05.2026 23min

  -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”.
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  VNR #266: Pat attends the CrossFit Level 2 Seminar 12.05.2026 37min

  -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.
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  VNR #265: How to coach the workout “Grace” at your gym. 05.05.2026 48min

  -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.
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  VNR #264: 5 Things Gym Owners Need To Hear…but don’t want to. 28.04.2026 39min

  -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.
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  VNR #263: The Gym with 800+ Members! 21.04.2026 59min

  -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.
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  VNR #262: 3 Days with NO Food for Adrian. 14.04.2026 25min

  -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.
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  VNR #261: Stop saying it’s the same workout! 07.04.2026 34min

  -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.
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  VNR #260: Top 10 Excuses People use NOT to Work Out. (Part 2) 31.03.2026 26min

  -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.
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  VNR #259: Top 10 Excuses People use NOT to Work Out. (Part 1) 24.03.2026 36min

  -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.