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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

31:38

VNR #238: Partner Workouts…Cool or Stupid?

Varied Not Random ·

2025/10/28

-Some gym members love partner workouts. -Other members hate partner workouts. -Some members find them fun & motivating, while others find the peer pressure an anxiety ridden nightmare. -Do you like posting your results on a public whiteboard in the gym for everyone to see? -Do you consider the whiteboard to be inspirational or a source of public humiliation? -Pat & Adrian take opposite stances on these topics & play a bit of good cop, bad cop.

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30:10

VNR #237: Artificial Intelligence & Egg McMuffins

Varied Not Random ·

2025/10/22

-3 different topics/questions are covered in a “quick fire” style. -Will artificial intelligence dominate workout programming? -Is it better to blow off the warm-up or the cooldown when short on time? -How can you avoid eating fast food when short on time? -Pat & Adrian explore these topics.

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24:41

VNR #236: Are Olympics lifts worth it?

Varied Not Random ·

2025/10/14

-A VNR listener wants to know if the Olympic Lifts are worth all of the effort required to perform them. -Their point is that these lifts are so technical & complicated that many people would be better off pursuing similar athletic benefits (like explosive power) through less challenging exercises like sprinting & box jumps. -Pat & Adrian explore this topic.

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37:03

VNR 235: Benefits of Training, Besides Health & Fitness.

Varied Not Random ·

2025/10/07

-A VNR listener wants to know what “side benefits” there may be to working out, other than the obvious ones like improving your health & fitness. -Pat & Adrian explore this topic.

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30:40

VNR #234: Is Strength Overprioritized?

Varied Not Random ·

2025/09/30

-In today’s show Pat & Adrian tackle 3 topics. -A gym member wants to add some extra “at home” training & is looking for advice. -A VNR listener wants to know if fancy gizmos & gadgets are necessary to improve your fitness? -The final topic is whether or not strength is overprioritized. -Pat & Adrian discuss these topics.

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43:29

VNR #233: Aging, Fitness & Burnout

Varied Not Random ·

2025/09/23

-A gentleman has been doing CrossFit 5 days a week for 15 years straight. -Now, at 47 years old, he has lingering injuries, has lost interest in many movements & his motivation is low. -He says he is bored & has no desire to suffer during workouts. -He wants to know if he is alone in feeling this way & what others have done in this situation. -Pat & Adrian discuss this topic.

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22:28

VNR: 232: Should Fitness be measured differently?

Varied Not Random ·

2025/09/16

-A VNR listener wants to know if fitness would be better measured & tested by using metrics such as watts or joules. -Pat & Adrian discuss this topic.

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26:44

VNR #231: Pros & Cons of Outsourcing Programming.

Varied Not Random ·

2025/09/09

-Some Gym Owners program their own workouts, others choose to use someone else’s programming. -What are the Pros & Cons of these two different approaches? -Pat & Adrian discuss this topic.

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16:34

VNR #230: 3 Days of Hotel Workouts.

Varied Not Random ·

2025/09/02

-Pat & his family recently took a 3-day vacation. -During that time he did not miss any training & worked out in the hotel gym. -He discusses what the original workouts were & how he modified them in the hotel gym. -The original workouts were… Monday July 21, 2025 9 Rounds for time, or not: 12 Dumbbell Power Snatch, 50/35 100m Run 8 Box Jumps, 24"/20" 6 Toes-to-bar Tuesday July 22, 2025 21-15-9 reps for time of: Push Press, 65% 1RM Chest-to-bar Pull-ups Wednesday July 23, 2025 ...

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27:03

VNR #229: Do members understand CrossFit? Does it...

Varied Not Random ·

2025/08/26

-Do you need to understand the CrossFit methodology to do it? -Does the average gym member simply do the workouts without truly understanding CrossFit? -Does this even matter? -Pat & Boz discuss these questions.

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44:00

VNR #228: 2025 CrossFit Games Recap

Varied Not Random ·

2025/08/19

-Adrian discusses all of the 2025 CrossFit Games events & Pat reacts to them.

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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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238 results

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