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PODCAST

Varied Not Random

Hosted by Pat Sherwood & Adrian Bozman, each episode is packed with insightful & actionable information aimed at people passionate about CrossFit, health & fitness, as well as general strength & conditioning. If you are an athlete, coach, gym owner or simply enjoy improving yourself & those around you through fitness, you"ve come to the right place. A podcast brought to you by the BTWB team.

health & fitness fitness

All Episodes

57:52

VNR #218: Sleep, NASA & more.

Varied Not Random ·

2025/06/10

-Dr. Allison Brager is an active duty neurobiologist and Major in the U.S.Army supporting Special Forces and NATO partners. -At present, she has reapplied as a NASA astronaut candidate, having been a semifinalist for the Class of 2020. -Her research examines genetic and neurobiological factors of resiliency to extreme stress in extreme environments to include Antarctica and the Central American rainforest and she has done research with Special Forces, ultra-marathon athletes, and ...

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42:55

VNR #217: Cleaning Windows & Being Fit.

Varied Not Random ·

2025/06/03

-Jamie Shepperson originally submitted a question about squatting that was answered on VNR episode 181. In his question he revealed his occupation as a window cleaner. -Pat & Boz thought it would be fascinating & fun to speak with someone about the physical demands of that rather unusual occupation. -Jamie reached out saying he would be open to discussing the demands of his job & this episode was born. -Pat, Boz & Jamie talk about window cleaning, fitness & more.

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59:27

VNR #216: The Gym with 1,200 members.

Varied Not Random ·

2025/05/27

-Ryan Hudson is the owner of Level 5. -He owns a CrossFit gym as well as a more traditional body building style gym. -Over the years he has built his business up to 1,200 members. -Ryan’s gyms offer key card access & are open 24 hours a day, 7 days a week. -Ryan explains his journey as a business owner, the lessons he has learned & shares how others can replicate what he has accomplished. -Pat & Boz discuss running a successful gym with Ryan.

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37:51

VNR #215: Samantha Briggs.

Varied Not Random ·

2025/05/20

-Samantha Briggs is a legend in the world of CrossFit. -She was 2013 CrossFit Games Champion & was crowned “Fittest on Earth”. -She competed at the CrossFit Games 11 times. -Currently, she is a firefighter & just finished paramedic school. -She discusses how her training has evolved over the years at this phase of her life. -Pat & Boz & Samantha discuss training, life & more.

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26:43

VNR #214: Will the CrossFit methodology & Sport evolve?

Varied Not Random ·

2025/05/13

-A VNR listener wants to know if Pat & Boz hope the CrossFit methodology & Sport will look the same in 10 years or evolve? -If we want it to evolve, how will it look? -What factors could impede change? -Pat & Boz discuss this topic & offer their perspective.

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36:04

VNR #213: Herniated Disks & Broken Shoulders.

Varied Not Random ·

2025/05/06

-Two VNR listeners wrote in with questions regarding injuries. -One woman is in her mid 40’s with a herniated disk she got when “ego lifting”. She’s 18 months into rehab & struggling with the emotional side of the injury. -The gentleman is in his 50’s & he has had 4 orthopedic shoulder surgeries in the span of 8 years. He is not sure if he will ever be able to go overhead again & is looking for advice. -Pat & Boz discuss these topics & offer their perspective

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34:37

VNR #212: Average Mile Times & Strict Pull-up numbers...

Varied Not Random ·

2025/04/29

-The average One Mile Run time is presented for men & women at 30, 40 & 50 years old. -The average number of Strict Pull-ups is also presented for men & women at 30, 40 & 50 years old. -Pat & Boz discuss these numbers & provide context.

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17:32

VNR #211: Bar Muscle-up vs Ring Muscle-up…which to...

Varied Not Random ·

2025/04/22

-A VNR listener wants to know which movement she should focus on developing first, ring muscle-ups or bar muscle-ups? -She also wants to know if she should learn the movement strict or is it ok to kip? -Pat & Boz answer these questions.

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28:23

VNR #210: Maintain & Gain Muscle Mass at 50 years old.

Varied Not Random ·

2025/04/15

-A VNR listener has two questions. -First, what is the best substitute for pull-ups if you don’t have a pull-up bar? -Second, what is the best fitness regime to maintain muscle mass at 50 years old? -Pat & Boz discuss these topics.

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36:01

VNR #209: Fitness Trends that are considered “Fringe”

Varied Not Random ·

2025/04/08

-A VNR listener wants to know what trends in fitness today would be considered “fringe”? -Pat & Boz discuss fitness trends that used to be fringe, currently still are, and ones they wish would go away.

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30:47

VNR #208: Will increasing loads increase your fitness?

Varied Not Random ·

2025/04/01

-A VNR listener wants to know if using heavier loads in workouts will increase his fitness? -Pat & Boz discuss this topic & offer some points to consider.

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26:24

VNR #207: Top 3 Pros & Cons of CrossFit, according to...

Varied Not Random ·

2025/03/25

-Pat asked Artificial Intelligence what the top 3 Pros & Cons of CrossFit training are. -Pat & Boz discuss the Pros & Cons to decide whether or not Artificial Intelligence provided a fair & accurate assessment.

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43:15

VNR #206: How to establish a 1RM lift.

Varied Not Random ·

2025/03/18

-Establishing a 1 Rep Max is an important part of your fitness journey. -Warm-ups, rest periods & loading choices all play a critical part. -There is no one correct way to establish a 1 Rep Max, but Pat & Boz explain what they like to do.

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83:33

VNR #205: You don’t need more Double-unders. -...

Varied Not Random ·

2025/03/11

-Chris Rawlins is a jump rope expert. -He is a Buddy Lee Jump Ropes Level 3 Master Trainer. -He was the original Lead Instructor and Program Manager for the former CrossFit Jump Rope/Buddy Lee Masterclass. -Chris discusses all aspects of the jump rope that can be utilized & maximized. -Most people are only unlocking a fraction of the capacity available through proper jump rope training. -Pat & Boz & Chris discuss this topic.

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29:09

VNR #204: Why do weights feel heavier at 5am?

Varied Not Random ·

2025/03/04

-A VNR listener has been working out since 2012, typically in the afternoon. -For the last 6 months they have had to train at 5am. -They find lifting weights & being explosive at that hour to be very difficult. -They want to know why training in the morning is different from training later in the day. -Pat & Boz dive into this topic.

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46:37

VNR #203: Program Yourself vs Follow Programming.

Varied Not Random ·

2025/02/25

-Should you program your own workouts or follow other programming? -There are pros & cons to creating your own workouts. -There are pros & cons to following programming created by someone else. -Pat & Boz dive into this topic.

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36:17

VNR #202: Competitions: The Good, the Bad & the Ugly.

Varied Not Random ·

2025/02/18

-Competitions, regardless of whether they are local comps or large scale events have potential pros & cons. -They can be fun community events & provide people with a goal to train for. -However, not all comps are created equal. -Pat & Boz have an unfiltered discussion on this topic.

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20:06

VNR #201 - Redefining what a “Personal Record” means.

Varied Not Random ·

2025/02/11

- Many people define whether or not they “PR” on a given workout using rather simple metrics. - If they do the workout faster, it is a “PR”. If they lift more weight, it is a “PR”. - While these are useful metrics, they are not the only factors athletes should take into consideration. - Pat & Boz discuss this topic.

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35:04

VNR #200 - Lessons Learned from 200 episodes.

Varied Not Random ·

2025/02/04

- Over the last 4 years Pat & Adrian have recorded 200 episodes of Varied Not Random. - Pat & Boz reflect on lessons learned & key takeaways from all of the guests they have interviews & the topics they have discussed.

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65:33

VNR #199 - Obesity. - What causes it & how to treat it

Varied Not Random ·

2025/01/28

- Dr. Carolynn Francavilla is Board Certified in Family Medicine and a Diplomate of the American Board of Obesity Medicine. She is a nationally recognized obesity expert, lecturing to clinicians on the topic obesity. Dr. Francavilla serves on the Obesity Medicine Association Board of Trustees.- She discusses obesity’s causes, treatments & much more with Pat & Adrian.

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238 results

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