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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

33:40

VNR #227: Is Sprinting Dangerous for Most People?

Varied Not Random ·

2025/08/12

-Is sprinting dangerous for most people? -Is there a reason to ever “sprint” on tired legs? -Pat & Boz discuss these items.

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33:25

VNR #226: Workouts that DESTROYED us.

Varied Not Random ·

2025/08/05

-Have you ever been utterly destroyed by a workout? -Sometimes you can see a tough workout from a mile away. -Sometimes you get completely wrecked by a workout & you never saw it coming. -Pat & Boz chat about workouts that totally smashed them.

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28:01

VNR #225: Potential negative aspects of CrossFit...

Varied Not Random ·

2025/07/29

-A VNR listener, who is a staunch defender of the CrossFit methodology, asked that Pat & Boz did their best to explore any potential negative aspects of the methodology. -Pat & Boz tackle this topic.

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31:17

VNR #224: How to be a better Coach.

Varied Not Random ·

2025/07/22

-A VNR listener, who is a collegiate volleyball coach, asked the following questions: -How can coaches be better instructors & motivators? -How do the best coaches inspire/push/challenge their athletes to grow & compete? -How can they build a culture towards “winning” or “milestones”? -Pat & Boz answer these questions.

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19:29

VNR #223: At what age should you reduce the loading?

Varied Not Random ·

2025/07/15

-Kristie A. asked the following question: “At what age should you start dropping the weight during workouts?” -Kristie is 54 years old & can do dumbbell snatches with the “Rx’d” 35 pound dumbbell. -Her friend asked her why she keeps doing the “Rx’d” load & her response was, “Because I can.” -Pat & Boz answer this question.

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27:15

VNR #222: Tips & Tricks to Train Consistently.

Varied Not Random ·

2025/07/08

-A VNR listener asked the following question, “I've been thinking about the pathway to become a consistent CrossFitter. Are there any lessons that we can learn from the people who stick with it?” -Pat & Boz answer this question.

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29:10

VNR #221: Are CrossFit Games Athletes Healthy?

Varied Not Random ·

2025/07/01

-A VNR listener asked the following question, “Do you believe elite CF athletes are healthy?” -Pat & Boz answer this question.

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46:37

VNR #220: Strength, Progressive Overload & more.

Varied Not Random ·

2025/06/24

-An athlete has been doing CrossFit for 12 years & struggled with many Rx’d loadings. -They are 40 years old & noticed a difficulty in improving strength. -They want to know if they should apply a progressive overload approach to daily Crossfit workouts, pursue a dedicated strength program or simply struggle through the Rx’d loadings each day. -Pat & Boz answer this question & more.

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38:57

VNR #219: CrossFit vs Traditional Strength Training.

Varied Not Random ·

2025/06/17

-What is the major difference between CrossFit & traditional strength training? -Which person would be fitter? -Pat & Boz answer these questions & more.

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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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