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Latest Episodes:

VNR #27 - The fitness needs of Fire Fighters & other First Responders Oct 12, 2021

Show notes

- Adrian & Pat talk with Joe Masley.
Joe is a firefighter, CrossFit Seminar Staff member, co-owner of CrossFit Marshfield, as well as a former Marine.
- Joe shares his experience around training to be physically prepared for a demanding occupation such as being a first responder.
- Tips & tricks for maintaining fitness while doing shift work are covered.
- The pros & cons of training in gear/equipment is discussed.

VNR #26 - The Overhead Lifts Oct 05, 2021

Show notes

- Adrian & Pat talk about the Press, Push Press, Push Jerk and Split Jerk.
- Set-up and finish positions for each movement are covered, as well as the general mechanics.
- Common faults are discussed.
- The benefits and key aspects of each overhead lift are explained.

VNR #25 - The Top 3 things to focus on with Nutrition Sep 24, 2021

Show notes

- Adrian & Pat talk with EC Synkowski, the owner of OptimizeMe Nutrition, a company dedicated to making nutrition easy through providing solutions for anyone to improve their weight, health, and overall wellbeing through sustainable diet methods.
- EC gives her Top 3 things to focus on with nutrition.
- Calories in / Calories out versus hormonal response to macronutrients is covered.
- The importance of finding a sustainable way of eating is critical.
- Nutrition can be very complicated, but it does not need to be.
- Can grains, legumes & dairy be part of a healthy diet?
- What are the benefits of weighing & measuring your food?

VNR #24 - All about the Deadlift... Sep 21, 2021

Show notes

- Adrian & Pat discuss the major points, differences and benefits of various styles of deadlifting.
- Touch & Go versus Deadstop deadlifts.
- Deadstop Deadlifts keeping tension vs releasing tension.
- Deficit Deadlifts, Sumo Deadlifts and Trap Bar Deadlifts.
- Deadlifting in mixed modality workouts vs dedicated heavy days.
- Is it okay to drop deadlifts from the top?

VNR #23 - Should members do a “Burpee Penalty” if they are late for class? Sep 14, 2021

Show notes

- In this “Mail Bag” episode Boz & Pat answer questions submitted by YOU, the viewer/subscriber.
- Should trainers make clients do a “burpee penalty” if they are late for class?
- Are rules necessary/helpful in CrossFit gyms?
- How important is Presence & Attitude for a coach/trainer?
- How can someone working out alone in their garage learn/develop proper technique without a coach?

VNR #22 - How to Coach the Obese, the Elderly & the Chronically Ill - Part 2 Sep 07, 2021

Show notes

- Michele Mootz is a Level 3 CrossFit Trainer and a former physical therapist.
- She is an expert at coaching special populations, such as obese, elderly & chronically ill people.
- She helped develop a “special populations” program at CrossFit that grew to approximately 300 members, including people weighing almost 500 pounds, as well as athletes over 90 years old.
- Michele discusses the program's origins and how she got people comfortable and confident enough to begin CrossFit.
- She explains the unique considerations surrounding special populations regarding, warming-up, scaling, going heavy, intensity and much more.

VNR #21 - How to Coach the Obese, the Elderly & the Chronically Ill - Part 1 Aug 31, 2021

Show notes

VNR #20 - Don't Confuse Being a Judge with Being a Trainer Aug 24, 2021

Show notes

- Being a Judge & being a Trainer are not the same thing.
- Training for competition & training for long term health & fitness may have some overlap, but there are also differences.
- Full range of motion vs. range of motion required to meet a required standard in competition.
- Learning a movement may require not meeting full ROM, at least for a while & that’s okay.
- Coaches should be clear about what message they are conveying to their athletes & why.
- Do not let the movements commonly seen in competitions cloud your judgement regarding what movements you should program & train.

VNR #19 - Are Handstand Push-ups Dangerous? Is Kipping Cheating? Aug 17, 2021

Show notes

- How are snatches, handstand walking & other movements “functional” if they do not seem to be found in nature or everyday life?
- If you repeat a workout & get a faster time, how do you know if you are truly fitter or if you just had a better strategy?
- If you don’t PR on a workout does that mean you are less fit or that your training is ineffective?
- These & other common questions/concerns are addressed by Adrian & Pat in this episode.

VNR #18 - Real Life Struggles After 15+ Years Doing CrossFit Aug 10, 2021

Show notes

- Adrian & Pat share areas they still struggle with even after doing CrossFit for over 15 years.
- Pat talks about challenges with nutrition, overhead positioning, explosive power, external pressure and more.
- Adrian shares his ongoing struggles regarding food, sleep, avoiding intensity and difficulty prioritizing his own needs.

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