Varied Not Random

VNR #288: A Conversation with CrossFit Escondido. Oct 13, 2026 3099 -DJ is the owner of CrossFit Escondido in San Diego, CA. -He originally bought the gym with a partner, but now he is the sole owner.-The gym had some areas in the community/culture/vibe that were causing issues & needed to be addressed once he took over.-He never intended to be a trainer or gym owner, but life led him down this path. -As it turns out, coaching & owning a gym are his true c

VNR #287: The Gym with Seven Owners! Oct 6, 2026 2753 -Brett Stuckey & his wife Corey are 1 of the 7 owners of CrossFit Seabright in Santa Cruz, Ca.-His wife was a member of this gym, under the previous owner, when she learned the gym was going to close.-She brought up the idea that they should buy it with a group of other members.-They decided to give it a shot & took over the gym in January of 2026-Pat & Adrian discussed this journey wi

VNR #286: CrossFit Waipi`o - Owner interview Sep 29, 2026 2221 -Pa'ana Alapai is the owner of CrossFit Waipi`o on the island of Oahu.-She purchased the gym in 2018.-As a new gym owner she needed to create the gym culture they wanted. -She learned how to run the business, how to treat people & make the gym feel like a family.-Pat & Adrian discuss these topics with Pa'ana.

VNR #285: P90X, Insanity, and CrossFit Sep 22, 2026 1554 -What programs, fads, exercises or events perhaps acted as a gateway for people to try CrossFit?-Pat & Adrian discuss this topic.

VNR #284: King William District CrossFit - Owner interview Sep 15, 2026 2977 -Dan is the owner of King William District CrossFit.-In this episode Pat & Adrian discuss all aspects of his experience as a CrossFit affiliate owner.

VNR #283: Why People Quit CrossFit. Sep 8, 2026 1980 -People quit various fitness programs for a wide variety of reasons.-Pat & Adrian give their opinions on why they believe some people might quit doing CrossFit.

VNR #282: 68 Year Old Women’s Powerlifting World Record Holder! Sep 1, 2026 2230 -Pam started off doing CrossFit for 6 years & then fell in love with powerlifting.-She is 68 years old & holds American Records for the Squat, Bench Press & Deadlift. She also holds a couple of World Records as well.-She tells us about her fitness journey, lessons learned & what it takes to get strong.

VNR #281: Have you ever DNF’d a workout? Aug 25, 2026 2613 -In Part 2 of this lighthearted series Pat & Boz give their answers to the final 10 of 20 fun, CrossFit related questions ranging from the hardest workout they’ve ever done to one CrossFit myth they wish would die.

VNR #280: The Hardest Workout We’ve Ever Done! Aug 18, 2026 2101 -In Part 1 of this lighthearted episode Pat & Boz give their answers to the first 10 of 20 fun, CrossFit related questions ranging from the hardest workout they’ve ever done to one CrossFit myth they wish would die.

VNR #279: Strength + MetCon vs 1 Workout a Day Aug 11, 2026 2602 -A VNR listener wants to know why so many CrossFit gyms seem to program a heavy lift followed by another workout instead of simply doing one workout a day.-Pat & Boz discuss this topic.

VNR #278: How much fitness do you really need? Aug 4, 2026 1985 -How much fitness do you really need?-How heavy of a back squat is required for real life?-How many pull-ups do most people need to accomplish normal tasks?-How fast of a mile is necessary for everyday living?-Pat & Adrian discuss this topic.

VNR #277: How many machines does a garage gym need? Jul 28, 2026 1667 -VNR listener Beck wants to know, “How many machines does a garage gym need?”-He has a C2 rower, but recently has been trying to decide if he should get a ski erg and/or an air runner?-He lives in a very hot environment & says the space in his garage gym is somewhat limited, so he is not taking this decision lightly.-Pat & Adrian discuss this topic.

VNR #276: Is Intensity a Lie? Jul 21, 2026 2115 -Someone on Reddit asked the question, “Is Intensity a Lie?”-They said that it seems Intensity is the defining characteristic of what makes CrossFit truly CrossFit.-They also said it seems that CrossFitters care more about intensity than other things like movement quality.-Pat & Adrian discuss this topic.

VNR #275: How to Convince People to Work Out. Jul 14, 2026 2259 -Jeff wants to know how he can convince his friends & family to work out with him.-He has lots of people in his life that are battling health issues & he would like to get them on a better path.-The problem is that everyone thinks CrossFit is too hard & crazy.-Pat & Adrian discuss this topic.

VNR #274: Garage Gym Gear Maintenance Jul 7, 2026 1937 -A VNR listener wants recommendations for ensuring their garage gym equipment lasts as long as possible.-At the end of the show a funny social media meme about CrossFit is shared.-Pat & Adrian discuss these topics.

VNR #273: How to Coach a 7x1 Deadlift class. Jun 30, 2026 2431 -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? Jun 23, 2026 2234 -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? Jun 16, 2026 2056 -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. Jun 9, 2026 2613 -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? Jun 2, 2026 1364 -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? May 26, 2026 1403 -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? May 19, 2026 1380 -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 May 12, 2026 2233 -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. May 5, 2026 2883 -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. Apr 28, 2026 2387 -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! Apr 21, 2026 3597 -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. Apr 14, 2026 1532 -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! Apr 7, 2026 2062 -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) Mar 31, 2026 1560 -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) Mar 24, 2026 2206 -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? Mar 17, 2026 1672 -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? Mar 10, 2026 2431 -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. Mar 3, 2026 2208 -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. Feb 24, 2026 2344 -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 Feb 17, 2026 2938 -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. Feb 10, 2026 2224 -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! Feb 3, 2026 2220 -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 Jan 27, 2026 3011 -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. Jan 20, 2026 2003 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! Jan 13, 2026 1587 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 Jan 6, 2026 1351 -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”? Dec 30, 2025 1772 -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? Dec 23, 2025 1109 -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? Dec 16, 2025 2019 -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! Dec 9, 2025 1729 -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. Dec 3, 2025 3539 -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? Nov 25, 2025 1950 -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. Nov 18, 2025 1734 -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. Nov 11, 2025 2198 -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. Nov 4, 2025 1445 -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? Oct 28, 2025 1898 -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 Oct 22, 2025 1810 -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? Oct 14, 2025 1481 -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. Oct 7, 2025 2223 -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? Sep 30, 2025 1840 -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 Sep 23, 2025 2609 -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? Sep 16, 2025 1348 -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. Sep 9, 2025 1604 -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. Sep 2, 2025 994 -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? Aug 26, 2025 1623 -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 Aug 19, 2025 2640 -Adrian discusses all of the 2025 CrossFit Games events & Pat reacts to them.

VNR #227: Is Sprinting Dangerous for Most People? Aug 12, 2025 2020 -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. Aug 5, 2025 2005 -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. Jul 29, 2025 1681 -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. Jul 22, 2025 1877 -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? Jul 15, 2025 1169 -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. Jul 8, 2025 1635 -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? Jul 1, 2025 1750 -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. Jun 24, 2025 2797 -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. Jun 17, 2025 2337 -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. Jun 10, 2025 3472 -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. Jun 3, 2025 2575 -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. May 27, 2025 3567 -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. May 20, 2025 2271 -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? May 13, 2025 1603 -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. May 6, 2025 2164 -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. Apr 29, 2025 2077 -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? Apr 22, 2025 1052 -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. Apr 15, 2025 1703 -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” Apr 8, 2025 2161 -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.

Episodes

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