Varied Not Random

Latest Episodes:

VNR #37 - Scaling Workouts: Everything you need to know. Dec 21, 2021

Show notes

- Adrian & Pat discuss all aspects of scaling & modifying workouts.
- What is “Scaling”?
- Why should someone scale a workout?
- How does it work & benefit the athlete?
- Who should scale & how often?
- Can scaling a workout be done incorrectly?

VNR #36 - The “Sickness, Wellness, Fitness Continuum”, explained Dec 14, 2021

Show notes

- Adrian & Pat conclude their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002.
- The first model, The 10 General Physical Skills was covered in VNR episode 32.
- The second model, “The Hopper” was covered in VNR episode 34.
- The third model, “The Metabolic Pathways” was covered in VNR 35.
- This episode discussed the fourth & final model of fitness, “The “Sickness, Wellness, Fitness Continuum”.
- What is the “Sickness, Wellness, Fitness Continuum”? How does it relate to the other models of fitness? What does it tell us? These questions & much more are answered.

VNR #35 - The "Metabolic Pathways" model, explained Dec 07, 2021

Show notes

- Adrian & Pat continue their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002.
- The first model, The 10 General Physical Skills was covered in VNR episode 32.
- The second model, “The Hopper” was covered in VNR episode 34. In today’s show they discuss “The Metabolic Pathways”, which is the third model.
- What are the metabolic pathways? How do they relate to fitness? What do they tell us? Should they guide our training? These questions & much more are answered.

VNR #34 - The "Hopper" model, explained Nov 30, 2021

Show notes

- Adrian & Pat continue their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002.
- The first model, The 10 General Physical Skills was covered in VNR episode 32. In today’s show they discuss “The Hopper”, which is the second model.
- What is the Hopper? How is it used? What does it tell us? Should it guide our training? These questions & much more are answered.

VNR #33 - Training people with Down Syndrome, Cerebral Palsy & Autism Nov 23, 2021

Show notes

- Adrian & Pat speak with John Mack, the owner of CrossFit All Levels in Windsor, Ontario Canada.
- CrossFit All Levels opened in 2013, but in 2018 they started a special class for Adaptive Athletes.
- This class originally had one member who had Down Syndrome, but has significantly grown over the years.
- Adrian & Pat interview John as he shares how the program started, lessons learned as it evolved, and how it looks today.

VNR #32 - The 10 General Physical Skills Nov 16, 2021

Show notes

- Adrian & Pat talk about “The 10 General Physical Skills” found in the 2002 CrossFit Journal article entitled, “What is Fitness?”.
- The 10 General Physical Skills are presented as one of several models used to define fitness.
- All 10 skills are identified & defined.
- Adrian & Pat discuss if any one skill is more important than another and/or if all 10 are of precisely the same importance.
- How the skills are developed is covered, as well as the difference between training & practice.

VNR #31 - The Squats Nov 09, 2021

Show notes

- Adrian & Pat talk about the Air Squat, Front Squat, Overhead Squat & the Back Squat.
- The benefits and key aspects of each overhead lift are explained.
- High bar versus low bar back squat is discussed.
- Box Squats & Pause Squats are also covered.

VNR #30 - As a trainer, should you teach a movement you cannot do? Nov 02, 2021

Show notes

- It has been said, “Those who can, do; those who can't, teach.” Is this statement true and/or fair?
- Is being able to perform all possible CrossFit movements necessary to be an effective trainer?
- Do great athletes make better coaches?
- Adrian gives three actionable steps to help you teach a movement you cannot do.

VNR #29 - Tips & tricks to help new parents maintain their fitness Oct 26, 2021

Show notes

- Pat already had 2 kids and now he has a 3rd child...a new baby girl that is only 13 weeks old.
- Adrian talks with Pat about the ways he has found to keep working out with the added demands of a baby.
- Pat’s baby girl, Layne, has Colic. This makes her an extremely challenging baby, which makes finding time to workout even harder.
- Working out with minimal time (only 20-30 minutes) is discussed.
- How to modify warm-ups, workouts and cool downs is covered.
- Changing your mindset regarding fitness during this phase of life is also talked about.

VNR #28 - Should gym owners rent, buy or build their own space? Oct 19, 2021

Show notes

- Adrian & Pat talk with Chris Spealler, the owner of Park City Fit.
- Park City Fit is located in Park City, Utah, which is a very expensive location to pay rent or attempt to buy a building.
- Chris walks down the path which led him to purchase raw land and build a brand new 10,000 square foot facility for his business.
- He faced many obstacles, delays and frustrations during this long process.
- Chris candidly shares the pros and cons of this experience as a way to help educate other gym owners who may be considering whether to keep paying rent to someone else or try to become their own landlord.

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