Varied Not Random

Latest Episodes:

VNR #47 - Relative & Mathematical Intensity... explained. Mar 01, 2022

Show notes

- Pat & Adrian explain the difference between Relative & Mathematical Intensity.
- Real world examples are given to help understand the importance of both.
- They discuss how they decide what level of intensity is appropriate for any given workout.
- Focusing on correlates of intensity is not the most effective path to increase your fitness.

VNR #46 - Build Professional Coaches & a Great Gym Feb 22, 2022

Show notes

- Pat & Adrian interview Nicole Christensen, the owner of CrossFit Roots in Boulder, Colorado.
- CF Roots began in 2009 in a one-car garage & has grown into a 5,000 square foot gym.
- Nicole is a subject matter expert on developing some of the best coaches in the world.
- She has created systems to ensure her members receive the experience they deserve & that her training staff remains top notch.
- Nicole has also engineered her business in a way that provides a true career path for her coaches, which includes health care & an IRA.

VNR #45 - How We EAT... the REAL Truth! Feb 15, 2022

Show notes

- Sometimes there is a difference between the meals people post on social media & how they really eat.
- Pat & Adrian reveal what their daily nutrition actually looks like.
- Breakfast, lunch, dinner & treats are all discussed with complete honesty.

VNR #44 - Gym Rules: Force members to keep shirts on? Feb 08, 2022

Show notes

- A gym owner made the decision that men are not allowed to take their shirts off during workouts.
- This gym owner asked for feedback as to whether or not this decision was correct.
- Adrian & Pat address this topic in the broader context of making decisions that impact the culture in your gym.

VNR #43 - Is Heart Rate a good or bad measure of Intensity? Feb 01, 2022

Show notes

- Pat & Adrian whether or not heart rate is an accurate measure of intensity.
- The origins of max heart rate are discussed, as well as its application to athletes.
- They also talk about what is considered to be the best way to measure intensity.

VNR #42 - How long should you rest between intervals? Jan 25, 2022

Show notes

- Pat & Adrian discuss how long your rest periods should be for interval training.
- The phrase “Rest as needed” is demystified & explained.
- They cover why the length of rest should vary depending on intent of the workout & what you are specifically trying to improve.
- Supporting data is provided by the CrossFit Journal article 56 entitled, “Rest & Recovery in Interval-Based Exercise”.

VNR #41 - Our Top 3 Favorite Workouts Jan 18, 2022

Show notes

- Adrian & Pat each give their top 3 favorite workouts.
- They discuss what makes each workout special & why it made the list.
- Honorable mentions are given to several other workouts that finished just outside of their top 3.

VNR #40 - The Garage Gym: Equipment & Programming Jan 11, 2022

Show notes

- Minimal space in your house, apartment or garage is all you need for fitness.
- What are the essential pieces of equipment when space is limited?
- Adrian explains his multi-step process to assess your gear & being programming for yourself.
- Pat & Adrian give examples of ways to modify/replace movements if you don’t have common gear like a pull-up bar, squat rack, jump rope, etc.

VNR #39 - Are Heavy Days the most important? Jan 04, 2022

Show notes

- Are Heavy Days more important than other training days?
- Why do CrossFit workouts assign a prescribed loading instead of using percentages?
- Adrian & Pat share their experience and opinions on these topics.

VNR #38 - Lifting Shoes, Belts, Knee Sleeves, etc. - Necessary or not? Dec 28, 2021

Show notes

- Adrian & Pat discuss various types of supplemental workout gear in hopes of figuring out what is necessary and what’s not.
- They discuss Olympic lifting shoes, weight belts, chalk, wrist wraps, gymnastics grips, tape, lifting straps, knee sleeves, knee wraps and mouth guards.
- What are the claimed benefits of these items?
- Should you use them and if so, why and when?

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