Varied Not Random

Latest Episodes:

VNR #267: Is “Murph” without a weight vest still Rx’d? May 19, 2026

Show notes

-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 May 12, 2026

Show notes

-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 CrossFit staff & given feedback necessary to improve.
-Pat discusses this experience with Adrian.

VNR #265: How to coach the workout “Grace” at your gym. May 05, 2026

Show notes

-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 Random cycles.
-In this episode Matteo discusses how he would manage a typical one hour class when the workout of the day is very short, like “Grace”.
-Pat & Adrian discuss this topic with Matteo.

VNR #264: 5 Things Gym Owners Need To Hear…but don’t want to. Apr 28, 2026

Show notes

-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 covered in today’s show.

VNR #263: The Gym with 800+ Members! Apr 21, 2026

Show notes

-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 have created a top notch training facility with a strong, inclusive culture.
-In this episode Pat & Adrian talk with Diogo about what makes a gym successful, how to create systems that work & lessons he has learned along the way.

VNR #262: 3 Days with NO Food for Adrian. Apr 14, 2026

Show notes

-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 the experience.

VNR #261: Stop saying it’s the same workout! Apr 07, 2026

Show notes

-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, what often happens is an athlete will use a heavier loading the second time & then be disappointed if/when they do not beat their previous score.
-Comparison is a useful tool, but it is also the thief of joy.
-In this episode Pat & Adrian discuss this scenario.

VNR #260: Top 10 Excuses People use NOT to Work Out. (Part 2) Mar 31, 2026

Show notes

-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 valid.
-This episode covers excuses 6 through 10 on the list. Last week’s show covered excuses 1-5.

VNR #259: Top 10 Excuses People use NOT to Work Out. (Part 1) Mar 24, 2026

Show notes

-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 valid.
-This episode covers excuses 1 through 5 on the list. Next week’s show will cover excuses 6-10.

VNR #258: Is it better to be Short or Tall in CrossFit? Mar 17, 2026

Show notes

-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 him.
-He is frustrated because he cannot change his height & feels these movements will always be a struggle.
-Pat & Adrian discuss these issues.

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