Varied Not Random

VNR #284: King William District CrossFit - Owner interview

-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.

-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!

-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. Sh

VNR #281: Have you ever DNF’d a workout?

-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 do

VNR #280: The Hardest Workout We’ve Ever Done!

-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 d

VNR #279: Strength + MetCon vs 1 Workout a Day

-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 dis

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

-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 o

VNR #277: How many machines does a garage gym need?

-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

VNR #276: Is Intensity a Lie?

-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. -The

VNR #275: How to Convince People to Work Out.

-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 g

VNR #274: Garage Gym Gear Maintenance

-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

VNR #273: How to Coach a 7x1 Deadlift class.

-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

VNR #272: What can Gym Owners learn from Garage Gyms?

-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

VNR #271: Zone 2 Training: Necessary or Not?

-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 r

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

-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 a

VNR #269: Are Certifications necessary to be a good coach?

-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 ca

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

-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 comple

VNR #267: Is “Murph” without a weight vest still Rx’d?

-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 “Mur

VNR #266: Pat attends the CrossFit Level 2 Seminar

-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 b

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

-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