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.
Episodes
VNR #273: How to Coach a 7x1 Deadlift class.
-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 classic heavy day.-Pat discussed this topic with Matteo.
VNR #272: What can Gym Owners learn from Garage Gyms?
-Two topics are tackled today.-What can Gym owners learn from Garage Gym athletes?-How can modern day CrossFit gyms recapture the “fun & less structured” feeling of the earlier years of CrossFit?-Pat & Adrian discuss this topic.
VNR #271: Zone 2 Training: Necessary or Not?
-Zone 2 training is a form of moderate-intensity aerobic exercise performed at roughly 60-70% of your maximum heart rate.-It is usually performed by running, biking or rowing for at least 45 minutes.-This training emphasizes aerobic metabolism, where your body primarily burns fat for fuel while building mitochondrial efficiency, capillary density, and overall endurance.-It has become a popular top
VNR #270: Strict Pull-ups are cool. Here’s how to get some.
-Strict Pull-ups are a foundational, yet highly challenging movement.-In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is considered a “base”.-They also offer various methods to get your first strict pull-up or get more.
VNR #269: Are Certifications necessary to be a good coach?
-Mark is a CrossFit trainer & his CFL1 is about to expire.-He coaches at a local gym a couple of times each month.-He loves coaching & wants to improve, but feels he cannot justify the cost of a CFL1 or CFL2.-Mark wants to know how someone should approach certifications vs continuing to learn & improve on one’s own time.-Pat & Adrian discuss this topic.
VNR #268: Pat does another 72-hour Fast & says it was easy. What changed?
-Pat is doing some self-experimentation this year. His goal is to do a 72-hour water-only fast once every 4 months.-He did his first one in January 2026.-He just completed his second one in May, his final one for the year will take place in September.-This time Pat says it was a relatively easy experience to not eat for 3 days.-He approached a couple of elements differently this time, perhaps this
VNR #267: Is “Murph” without a weight vest still Rx’d?
-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
-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.
-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.
-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!
-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 a
VNR #262: 3 Days with NO Food for Adrian.
-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!
-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 ep
VNR #260: Top 10 Excuses People use NOT to Work Out. (Part 2)
-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)
-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?
-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.
VNR #257: Are Snatches & Double-unders “Functional” movements?
-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.
VNR #256: Fitness in the Real World, NOT the Gym.
-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.
VNR #255: Help! I’m an exhausted 50 year old with 2 kids.
-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 a
VNR #254: Annie Thorisdottir
-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
VNR #253: We got our CFL1 20 years ago…reflections & thoughts.
-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.
VNR #252: 72 Hours with NO FOOD!
-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.
VNR #251: 2025 CrossFit Games, 5th Place in 70+ Division
-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 2
VNR 250: De-load Weeks, Rest Days & Time Off.
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.
VNR #249: Effective Goal Setting for the New Year!
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 suc
VNR #284: How To Return To Training After A Major Injury
-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.
VNR #247: Can you be “Fit & Fluffy”?
-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”?-Pa
VNR #246: If you miss a workout, should you make it up?
-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.
VNR #245: Does HYROX training get you Fit?
-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.
VNR #244: Help! My gym is closing!
-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
VNR #243: Menopause, Training & Misinformation.
-What is Menopause? What are the various stages?-Should women in menopause avoid training with intensity?-Should nutrition change during this phase of life for women?-Does menopause cause weight gain?-EC Synkowski is the owner of “OptimizeMe Nutrition”. She tackles these questions & discusses this topic with Pat & Adrian.
VNR #242: Are “Goal Times” really necessary?
-Are Goal Times actually necessary to improve your fitness?-Can you still get fit completely disregarding them?-Do they only exist to help maintain order during a structured class that needs to manage the clock?-Pat & Adrian tackle this topic.
VNR #241: Balancing CrossFit & another Sport.
-A VNR listener wants to know how to find the proper balance of doing CrossFit while pursuing another sport.-What are the pros & cons of doing another sport?-Do other sports have the ability to improve your CrossFit capacity?-Pat & Adrian tackle this topic.
VNR #240: Longevity for $150,000 a year.
-A VNR listener wants to know if squatting & deadlift should be avoided.-He recently listened to a podcast which included several well known people in the fitness industry & they generally said they avoid squatting & deadlifting with their clients.-Pat & Adrian tackle this topic.
VNR #239: Let’s talk HYROX.
-HYROX is gaining popularity.-What is it?-What does a HYROX race/event consist of?-Should normal CrossFit programming prepare you or is specialized training required?-Pat & Adrian tackle this topic.
VNR #238: Partner Workouts…Cool or Stupid?
-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
VNR #237: Artificial Intelligence & Egg McMuffins
-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.
VNR #236: Are Olympics lifts worth it?
-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.
VNR #235: Benefits of Training, Besides Health & Fitness.
-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.
VNR #234: Is Strength Overprioritized?
-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.
VNR #233: Aging, Fitness & Burnout
-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.
VNR: 232: Should Fitness be measured differently?
-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.
VNR #231: Pros & Cons of Outsourcing Programming.
-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.
VNR #230: 3 Days of Hotel Workouts.
-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, 20259 Rounds for time, or not:12 Dumbbell Power Snatch, 50/35100m Run8 Box Jumps, 24"/20"6 Toes-to-barTuesday July 22, 202
VNR #229: Do members understand CrossFit? Does it matter?
-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.
VNR #228: 2025 CrossFit Games Recap
-Adrian discusses all of the 2025 CrossFit Games events & Pat reacts to them.
VNR #227: Is Sprinting Dangerous for Most People?
-Is sprinting dangerous for most people?-Is there a reason to ever “sprint” on tired legs?-Pat & Boz discuss these items.
VNR #226: Workouts that DESTROYED us.
-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.
VNR #225: Potential negative aspects of CrossFit training.
-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.
VNR #224: How to be a better Coach.
-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.
VNR #223: At what age should you reduce the loading?
-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.
VNR #222: Tips & Tricks to Train Consistently.
-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.
VNR #221: Are CrossFit Games Athletes Healthy?
-A VNR listener asked the following question, “Do you believe elite CF athletes are healthy?”-Pat & Boz answer this question.
VNR #220: Strength, Progressive Overload & more.
-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.
VNR #219: CrossFit vs Traditional Strength Training.
-What is the major difference between CrossFit & traditional strength training?-Which person would be fitter?-Pat & Boz answer these questions & more.
VNR #218: Sleep, NASA & more.
-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 ra
VNR #217: Cleaning Windows & Being Fit.
-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 e
VNR #216: The Gym with 1,200 members.
-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
VNR #215: Samantha Briggs.
-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.
VNR #214: Will the CrossFit methodology & Sport evolve?
-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.
VNR #213: Herniated Disks & Broken Shoulders.
-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 look
VNR #212: Average Mile Times & Strict Pull-up numbers for most people.
-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.
VNR #211: Bar Muscle-up vs Ring Muscle-up…which to learn first?
-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.
VNR #210: Maintain & Gain Muscle Mass at 50 years old.
-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.
VNR #209: Fitness Trends that are considered “Fringe”
-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.
VNR #208: Will increasing loads increase your fitness?
-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.
VNR #207: Top 3 Pros & Cons of CrossFit, according to AI.
-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.
VNR #206: How to establish a 1RM lift.
-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.
VNR #205: You don’t need more Double-unders. - Maximize your jump rope!
-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 &
VNR #204: Why do weights feel heavier at 5am?
-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.
VNR #203: Program Yourself vs Follow Programming.
-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.
VNR #202: Competitions: The Good, the Bad & the Ugly.
-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.
VNR #201 - Redefining what a “Personal Record” means.
- 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.
VNR #200 - Lessons Learned from 200 episodes.
- 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.
VNR #199 - Obesity. - What causes it & how to treat it
- 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.
VNR #198 - Nick Lima - Major League Soccer
- Nick Lima is a professional soccer player. - Nick has played for various MLS team & was a member of the US Men’s National Team.- He discusses life, training & more with Pat & Adrian.
VNR #197 - Pat & Boz’s CrossFit origin story
- A VNR listener wants to know how Pat & Adrian found out about CrossFit many years ago.- What was their introduction to CrossFit like & what was it like back in the early days?- Pat & Adrian discuss this topic & more.
VNR #196 - Press to Handstand, Forward Roll on Rings & other gymnastics skills.
- A VNR listener wants to know how to incorporate learning gymnastics skills into a program.- Weightlifting gets its own dedicated day…should gymnastics?- Pat & Adrian discuss this topic & more.
VNR #195 - 880 lb. Deadlift, drug free - John Clark
- John Clark has been Britain’s Natural Strongest Man 2X, Midlands Strongest Man 2x, England's Strongest Man competitor 3x, deadlifted 880 lbs drug free & also squatted 836 lbs.- Pat & John discuss his view on training, nutrition & more.
VNR #194 - 11x Kettlebell World Champion - Denis Vasilev
- Denis Vasilev is an 11 time World Champion in kettlebells.- Pat, Adiran & Denis discussed his journey into this sport, how he trains, technique, how & why people can benefit from kettlebells & much more.
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