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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

59:57

VNR #263: The Gym with 800+ Members!

Varied Not Random ·

2026/04/21

-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.

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25:32

VNR #262: 3 Days with NO Food for Adrian.

Varied Not Random ·

2026/04/14

-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.

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34:22

VNR #261: Stop saying it’s the same workout!

Varied Not Random ·

2026/04/07

-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.

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26:00

VNR #260: Top 10 Excuses People use NOT to Work Out....

Varied Not Random ·

2026/03/31

-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.

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36:46

VNR #259: Top 10 Excuses People use NOT to Work Out....

Varied Not Random ·

2026/03/24

-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.

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27:52

VNR #258: Is it better to be Short or Tall in CrossFit?

Varied Not Random ·

2026/03/17

-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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40:31

VNR #257: Are Snatches & Double-unders “Functional”...

Varied Not Random ·

2026/03/10

-What makes a movement “functional”? -Are movements like snatches, handstand push-ups & double-unders functional? -Are movements such as these necessary to be fit? -Pat & Adrian discuss these issues.

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36:48

VNR #256: Fitness in the Real World, NOT the Gym.

Varied Not Random ·

2026/03/03

-Most of us work physically harder in the gym than we do in the real world. -The workouts we do in the gym ideally allow us to do difficult things outside of the gym. -Pat & Adrian discuss real life applications of their fitness.

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39:04

VNR #255: Help! I’m an exhausted 50 year old with 2...

Varied Not Random ·

2026/02/24

-Joel is a 50 year old dad with 2 kids. He works from home full time & he is EXHAUSTED. -He works out at his local gym at 5am five times a week. -His sleep quality is poor & his sleep quantity is low. -His nutrition needs work. -He feels stuck & like he is no longer making progress in the gym. -He uses a wearable health/fitness tracker that constantly tells him he needs more rest. -Joel is asking Pat & Boz to help him navigate this phase of life.

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48:58

VNR #254: Annie Thorisdottir

Varied Not Random ·

2026/02/17

-Annie Thorisdottir is widely known for being a Two time Champion at the CrossFit Games. She is also much more than that. -In this episode Pat talks with Annie about her fitness journey through the lens of motherhood. -Annie is a mother of two small children & she is pregnant with her 3rd. -She has gone from spending all day in the gym enduring multiple training sessions to working out one hour a day. -Annie is open & honest about the physical, mental & emotional lessons she has l...

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37:04

VNR #253: We got our CFL1 20 years ago…reflections &...

Varied Not Random ·

2026/02/10

-20 years ago Pat & Adrian did not know each other, but they attended the same CrossFit Level 1 seminar. -With two decades in the rearview mirror they reflect on how & why that experience was so impactful.

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37:00

VNR #252: 72 Hours with NO FOOD!

Varied Not Random ·

2026/02/03

-Pat decided to do a 72-hour fast. -During this time he only consumed water, black coffee & sea salt. -Pat discusses why he chose to do this, how he felt both physically & mentally, as well as whether or not he would do it again. -Pat & Adrian discuss this.

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50:11

VNR #251: 2025 CrossFit Games, 5th Place in 70+ Division

Varied Not Random ·

2026/01/27

-Pat Wynne placed 5th at the 2025 CrossFit Games in the 70+ Division. -While she did not participate in athletics growing up, she has always been competitive. -She found fitness through step classes & workout DVDs, before eventually falling in love with CrossFit. -After beginning CrossFit in 2010 at age 55 she trained relentlessly until achieving her goal of qualifying for the CrossFit Games in 2025. -This is her story.

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33:23

VNR 250: De-load Weeks, Rest Days & Time Off.

Varied Not Random ·

2026/01/20

What do you do for rest? Do you take Deload weeks? Do you prefer Active Recovery or Full Recovery? Do you take time completely off from training? Pat & Adrian discuss these topics.

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26:27

VNR #249: Effective Goal Setting for the New Year!

Varied Not Random ·

2026/01/13

2026 is finally here & lots of people will make goals around health & fitness. What are some good goals to focus on? What steps can be taken to help make goals more successful? Pat & Adrian discuss these topics. -2026 is finally here & lots of people will make goals around health & fitness. -What are some good goals to focus on? -What steps can be taken to help make goals more successful?

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22:31

VNR #284: How To Return To Training After A Major Injury

Varied Not Random ·

2026/01/06

-A VNR listener fractured their spine a few months ago. -This injury did not happen in the gym. -They want to return to working out, but they are scared. -They realize that scaling will be important, but want to know what else they should consider to be successful. -Pat & Adrian discuss this topic.

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29:32

VNR #247: Can you be “Fit & Fluffy”?

Varied Not Random ·

2025/12/30

-In this episode multiple topics are covered in a “quick fire” format. -Does working out in public bother you? -Favorite finisher or accessory? -Thumbs wrapped around the pull-up bar…yes or no? -Guilty food pleasure that is total trash. -A “go-to” warm-up when you don’t want to think too hard. -Can you be “Fit & Fluffy”? -Strategy for “Death By” workouts. -What is a “good base of strict pull-ups”? -Pat & Adrian discuss these topics.

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18:29

VNR #246: If you miss a workout, should you make it up?

Varied Not Random ·

2025/12/23

-A VNR listener wants to know if someone cannot do a week of their scheduled programming because they are traveling for work, etc…when they return should they make up the week they missed? Or, should they jump right back in on the current day’s workout & forget about the week they missed? -Pat & Adrian discuss this topic.

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33:39

VNR #245: Does HYROX training get you Fit?

Varied Not Random ·

2025/12/16

-A VNR listener wants to know if training for HYROX will get someone fit enough to handle the challenges of real life? -Pat & Adrian discuss this topic.

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28:49

VNR #244: Help! My gym is closing!

Varied Not Random ·

2025/12/09

-A VNR listener’s CrossFit gym is closing & he’s not sure what to do next. -There are some gyms close to him, but they are not CrossFit affiliates. -He & his wife have built a nice home gym, which they plan on using. -They are concerned about possibly missing the community aspect & the coaching they received at their previous gym. -They want advice on how to move forward with their fitness journey. -Pat & Adrian discuss this topic.

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263 results

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