Varied Not Random
by btwb
Latest episode
VNR #291: Does “Classic CrossFit” still work?
VNR #291: Does “Classic CrossFit” still work?
About this podcast
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
The newest 50 of 291 episodes
- VNR #291: Does “Classic CrossFit” still work? · 1 h 0 min · Episode 291-Ben Hines is a coach at CrossFit Enforce. -He is an L3 Coach with a passion for programming. -The gym owner agreed to let Ben create the programming for the affiliate. -Pat &…
- VNR #290: Brand New Gym Owner Shares Highs & Lows. · 47 min · Episode 290-Matt Janin is the owner of Spark CrossFit, located in Perth, Australia. -His gym has only been open for 6 months. -After struggling to find his path in the world & coaching for…
- VNR #289: EC Synkowski, author of “A Good Nutrition Book.” · 35 min · Episode 289-EC Synkowski just wrote & published a book entitled “A Good Nutrition Book”. -She & Pat discuss why she decided to write it. -What makes finding the truth about food so…
- VNR #288: A Conversation with CrossFit Escondido. · 52 min · Episode 288-DJ is the owner of CrossFit Escondido in San Diego, CA. -He originally bought the gym with a partner, but now he is the sole owner. -The gym had some areas in the…
- VNR #287: The Gym with Seven Owners! · 46 min · Episode 287-Brett Stuckey & his wife Corey are 1 of the 7 owners of CrossFit Seabright in Santa Cruz, Ca. -His wife was a member of this gym, under the previous owner, when she learned the…
- VNR #286: CrossFit Waipi`o - Owner interview · 37 min · Episode 286-Pa'ana Alapai is the owner of CrossFit Waipi`o on the island of Oahu. -She purchased the gym in 2018. -As a new gym owner she needed to create the gym culture they wanted. -She…
- VNR #285: P90X, Insanity, and CrossFit · 26 min · Episode 285-What programs, fads, exercises or events perhaps acted as a gateway for people to try CrossFit? -Pat & Adrian discuss this topic.
- VNR #284: King William District CrossFit - Owner interview · 50 min · Episode 284-Dan is the owner of King William District CrossFit. -In this episode Pat & Adrian discuss all aspects of his experience as a CrossFit affiliate owner.
- VNR #283: Why People Quit CrossFit. · 33 min · Episode 283-People quit various fitness programs for a wide variety of reasons. -Pat & Adrian give their opinions on why they believe some people might quit doing CrossFit.
- VNR #282: 68 Year Old Women’s Powerlifting World Record Holder! · 37 min · Episode 282-Pam started off doing CrossFit for 6 years & then fell in love with powerlifting. -She is 68 years old & holds American Records for the Squat, Bench Press & Deadlift. She also…
- VNR #281: Have you ever DNF’d a workout? · 44 min · Episode 281-In Part 2 of this lighthearted series Pat & Boz give their answers to the final 10 of 20 fun, CrossFit related questions ranging from the hardest workout they’ve ever done to…
- VNR #280: The Hardest Workout We’ve Ever Done! · 35 min · Episode 280-In Part 1 of this lighthearted episode Pat & Boz give their answers to the first 10 of 20 fun, CrossFit related questions ranging from the hardest workout they’ve ever done to…
- VNR #279: Strength + MetCon vs 1 Workout a Day · 43 min · Episode 279-A VNR listener wants to know why so many CrossFit gyms seem to program a heavy lift followed by another workout instead of simply doing one workout a day. -Pat & Boz discuss…
- VNR #278: How much fitness do you really need? · 33 min · Episode 278-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…
- VNR #277: How many machines does a garage gym need? · 28 min · Episode 277-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…
- VNR #276: Is Intensity a Lie? · 35 min · Episode 276-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…
- VNR #275: How to Convince People to Work Out. · 38 min · Episode 275-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…
- VNR #274: Garage Gym Gear Maintenance · 32 min · Episode 274-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…
- VNR #273: How to Coach a 7x1 Deadlift class. · 41 min · Episode 273-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…
- VNR #272: What can Gym Owners learn from Garage Gyms? · 37 min · Episode 272-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…
- VNR #271: Zone 2 Training: Necessary or Not? · 34 min · Episode 271-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…
- VNR #270: Strict Pull-ups are cool. Here’s how to get some. · 44 min · Episode 270-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…
- VNR #269: Are Certifications necessary to be a good coach? · 23 min · Episode 269-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…
- VNR #268: Pat does another 72-hour Fast & says it was easy. What changed? · 23 min · Episode 268-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…
- VNR #267: Is “Murph” without a weight vest still Rx’d? · 23 min · Episode 267-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 · 37 min · Episode 266-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…
- VNR #265: How to coach the workout “Grace” at your gym. · 48 min · Episode 265-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…
- VNR #264: 5 Things Gym Owners Need To Hear…but don’t want to. · 40 min · Episode 264-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…
- VNR #263: The Gym with 800+ Members! · 60 min · Episode 263-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…
- VNR #262: 3 Days with NO Food for Adrian. · 26 min · Episode 262-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…
- VNR #261: Stop saying it’s the same workout! · 34 min · Episode 261-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…
- VNR #260: Top 10 Excuses People use NOT to Work Out. (Part 2) · 26 min · Episode 260-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…
- VNR #259: Top 10 Excuses People use NOT to Work Out. (Part 1) · 37 min · Episode 259-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…
- VNR #258: Is it better to be Short or Tall in CrossFit? · 28 min · Episode 258-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…
- VNR #257: Are Snatches & Double-unders “Functional” movements? · 41 min · Episode 257-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…
- VNR #256: Fitness in the Real World, NOT the Gym. · 37 min · Episode 256-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 &…
- VNR #255: Help! I’m an exhausted 50 year old with 2 kids. · 39 min · Episode 255-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…
- VNR #254: Annie Thorisdottir · 49 min · Episode 254-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…
- VNR #253: We got our CFL1 20 years ago…reflections & thoughts. · 37 min · Episode 253-20 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…
- VNR #252: 72 Hours with NO FOOD! · 37 min · Episode 252-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 &…
- VNR #251: 2025 CrossFit Games, 5th Place in 70+ Division · 50 min · Episode 251-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…
- VNR 250: De-load Weeks, Rest Days & Time Off. · 33 min · Episode 250What do you do for rest? Do you take Deload weeks? Do you prefer Active Recovery or Full Recovery? Do you take time completely off from training? Pat & Adrian discuss these topics.
- VNR #249: Effective Goal Setting for the New Year! · 26 min · Episode 2492026 is finally here & lots of people will make goals around health & fitness. What are some good goals to focus on? What steps can be taken to help make goals more successful?…
- VNR #284: How To Return To Training After A Major Injury · 23 min-A VNR listener fractured their spine a few months ago. -This injury did not happen in the gym. -They want to return to working out, but they are scared. -They realize that…
- VNR #247: Can you be “Fit & Fluffy”? · 30 min · Episode 247-In this episode multiple topics are covered in a “quick fire” format. -Does working out in public bother you? -Favorite finisher or accessory? -Thumbs wrapped around the pull-up…
- VNR #246: If you miss a workout, should you make it up? · 18 min · Episode 246-A VNR listener wants to know if someone cannot do a week of their scheduled programming because they are traveling for work, etc…when they return should they make up the week…
- VNR #245: Does HYROX training get you Fit? · 34 min · Episode 245-A VNR listener wants to know if training for HYROX will get someone fit enough to handle the challenges of real life? -Pat & Adrian discuss this topic.
- VNR #244: Help! My gym is closing! · 29 min · Episode 244-A VNR listener’s CrossFit gym is closing & he’s not sure what to do next. -There are some gyms close to him, but they are not CrossFit affiliates. -He & his wife have built a…
- VNR #243: Menopause, Training & Misinformation. · 59 min · Episode 243-What is Menopause? What are the various stages? -Should women in menopause avoid training with intensity? -Should nutrition change during this phase of life for women? -Does…
- VNR #242: Are “Goal Times” really necessary? · 33 min · Episode 242-Are Goal Times actually necessary to improve your fitness? -Can you still get fit completely disregarding them? -Do they only exist to help maintain order during a structured…
