- A trainer wants to know if allowing a little bit of bad technique is ok to make athletes feel good?- Pat & Adrian discuss this topic.

- A husband & wife want to workout together, but they only have 1 barbell & one set of dumbbells.- They want to know how to make any workout into a partner workout.- Pat & Adrian discuss the various types of partner workouts & the many aspects to consider when programming them.

- Are Rebounding box jumps dangerous?- Is there a real or just a perceived risk involved?- What are the pros & cons of rebounding box jumps?- Who should do them & who should avoid them?- Pat & Boz discuss these topics.

- What is the definition of Intensity?- How do we measure it?- Why is intensity important for fitness?- Pat & Adrian answer these questions are answered & many more topics related to intensity are covered.

- A new person has only been doing CrossFit for 3 weeks.- They are hurting & sore all over.- They can barely keep up during the workouts.- Recently, this new person decided to stop before the entire workout was complete.- The other members of the gym tried to motivate him by yelling, “Go! Go! Go!”, but that was the last thing this person wanted to hear & he yelled at them to be quiet.- Was the new member out of line? Were the other members right or wrong?- Pat & Adrian address the...

- A member of a CrossFit gym is unsure whether or not he should leave his current gym & find another one.- The owners seem to play favorites with some members, while ignoring others.- Members who are friends with the owner can train twice a day, other members are not allowed to.- Pat & Adrian address these issues.

- A VNR listener named Jamie wrote in with a couple of questions.- He wants to know if taking “seasonal breaks” from fitness is okay?- He also wants to know how much squatting is too much?- Pat & Adrian address these topics.

- This is the ultimate guide to optimizing your experience with btwb.- Jake works for btwb & is a subject matter expert. - Pat asked the community for their top questions about the btwb app.- Jake answers every question in detail, including doing a screen share when needed, to ensure everything is crystal clear.- Topics covered are:- What is Tempus & how to use it.- C2 Rower & Rogue Air Bike integration with Tempus.- What sort of workouts function with Tempus?- Logging/switch...

- Kurtis Bowler & his wife Laurie opened Rainer CrossFit in 2004.- Their gym recently celebrated its 20 year anniversary as a CrossFit affiliate.- It is currently the oldest active affiliate.- Kurtis shares the evolution of this gym over the last two decades.- He & Pat also chat about lumberjacks, grip strength & much more.

- A CrossFit enthusiast asked if butterfly pull-ups are worth the risk?- Pat & Adrian discuss this topic.

- A VNR listener does not like the “variance” aspect of the CrossFit methodology. - He wants to know what would be the pros & cons of simply repeating the same 3 weeks worth of workouts over & over forever.- Pat discusses these topics & more.

- Dan Bailey is multiyear CrossFit Games athlete, a husband & a new father to a set of twins.- Dan talks about how his life & training have changed since having kids, as well as the lessons he has learned.- He also has been pursuing the goal of a 600 lb deadlift, a 500 lb back squat & a 400 lb bench press.- Recently Dan completed the hero workout “Murph” with 100 lbs.- Pat discusses these topics & more.

- A VNR listener observed the fact that she can do a strict handstand push-up, but cannot strict press her bodyweight with a barbell.- Would working on both movements at the same time be complementary to increasing her capacity, or is it better to focus on one at a time?- Does this apply to other movements, like bench press & push-ups, etc?- Pat & Boz share their opinions on this topic.

- A VNR listener wants to know if trainers should always coach the same classes or mix it up?- If trainers always coach the same classes each day they have a better chance to deeply know those particular clients.- If trainers vary the classes they coach, they will be exposed to new members, and those members will get to experience a different coaching style.- Each side of this discussion has pros & cons.- Pat & Boz share their opinions on this topic.

- A VNR listener wants to know how he can “listen to his body” while not having FOMO about not training.- He said he feels like he is falling apart lately. He has low back pain, a tweaked knee, & tennis elbow.- He also said he admits to being a bit stubborn & stupid by continuing to train.- Pat & Boz share their opinions on this topic.

- Hampton Morris is an American weightlifter who will be representing the United States at the 2024 Olympics.- He competes in the 61 kg weight class & holds the world record for the clean & jerk.- He started oly lifting at 12 years old and his father has been his coach the entire time.- Hampton shares his most memorable moments and gives us insight into what his training looks like.

- A VNR listener said they are heartbroken because their gym recently stopped doing skill work.- This person’s weakness is gymnastics movements.- They feel lost & want to know how to keep making progress.- Pat & Boz share their opinions on this topic.

- Athletes are passionate about their shoes, but is there a best one?- Do you prefer a minimalist shoe? Do you like zero drop?- Do you run in traditional running shoes or in a cross training style shoe?- Pat & Boz share their opinions on this topic.

- Mary Theisen-Lappen is an American weightlifter who recently qualified for the 2024 Olympics in Paris, France. - She has a lifetime best of 163 kg (358 lbs.) for the clean & jerk and 120 kg (264 lbs.) for the snatch. - Pat & Adrian talk with Mary about training, life, and her journey to the Olympics.

- A VNR listener wants to know how often Hero workouts should be programmed?- Pat & Adrian tackle this topic.

- On today’s show Pat & Adrian answer questions from two different VNR listeners, Rick & Lauren. - Rick is 52 years old with a huge background in endurance sports. He is one year into CrossFit & wants to know how to balance his schedule.- Lauren is a busy mom with 3 kids, a full time job & not enough sleep. She is trying to find a way to keep fitness a part of her hectic schedule & seeks advice.- Pat & Adrian dive into these topics.

- Mattie Rogers is an American weightlifter who competed in the 2020 Tokyo Olympics.- She is a Pan American Champion.- Mattie holds American records in the Clean & Jerk as well as the Snatch in the 76 kg category.- Her weightlifting career has been filled with incredible successes, but she has also dealt with significant challenges as well.- Mattie openly & honestly discusses the highs & lows of her athletic journey with Pat & Adrian.

- A VNR listener asked which uncommon movements or exercises we would like to see programmed more regularly?- Pat & Adrian discuss this topic.

- Adrian Bozman programmed the 6 events for the 2024 CrossFit Games Semifinals.- In this episode he explains to Pat his thought process behind each event & why it was programmed.