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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 streng...
-Pat & Adrian discuss a Reddit thread entitled, “What's something you want your box to know that you can't imagine sharing to thei...
-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 s...
-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...
-People will often do a workout, & then repeat that “same” workout months later. -This is a fair comparison if all elements of the workout r...
-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 the...
-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 the...
-Danny is 5 feet & 7 inches tall. -He excels at pull-ups & burpees. -His back squat & deadlift numbers are excellent. -Movements like wall b...
-What makes a movement “functional”? -Are movements like snatches, handstand push-ups & double-unders functional? -Are movements such as the...
-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...
-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 w...
-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 P...
-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 m...
-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...
-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...
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 trai...
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...
-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 the...
-In this episode multiple topics are covered in a “quick fire” format. -Does working out in public bother you? -Favorite finisher or accesso...
-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...
-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...
-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 affi...
-What is Menopause? What are the various stages? -Should women in menopause avoid training with intensity? -Should nutrition change during t...
-Are Goal Times actually necessary to improve your fitness? -Can you still get fit completely disregarding them? -Do they only exist to help...
-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 do...
-A VNR listener wants to know if squatting & deadlift should be avoided. -He recently listened to a podcast which included several well know...
-HYROX is gaining popularity. -What is it? -What does a HYROX race/event consist of? -Should normal CrossFit programming prepare you or is s...
-Some gym members love partner workouts. -Other members hate partner workouts. -Some members find them fun & motivating, while others find t...
-3 different topics/questions are covered in a “quick fire” style. -Will artificial intelligence dominate workout programming? -Is it better...
-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 ar...
-A VNR listener wants to know what “side benefits” there may be to working out, other than the obvious ones like improving your health & fit...
-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 list...
-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 interes...
-A VNR listener wants to know if fitness would be better measured & tested by using metrics such as watts or joules. -Pat & Adrian discuss t...
-Some Gym Owners program their own workouts, others choose to use someone else’s programming. -What are the Pros & Cons of these two differe...
-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 discusse...
-Do you need to understand the CrossFit methodology to do it? -Does the average gym member simply do the workouts without truly understandin...
-Adrian discusses all of the 2025 CrossFit Games events & Pat reacts to them.
-Is sprinting dangerous for most people? -Is there a reason to ever “sprint” on tired legs? -Pat & Boz discuss these items.
-Have you ever been utterly destroyed by a workout? -Sometimes you can see a tough workout from a mile away. -Sometimes you get completely w...
-A VNR listener, who is a staunch defender of the CrossFit methodology, asked that Pat & Boz did their best to explore any potential negativ...
-A VNR listener, who is a collegiate volleyball coach, asked the following questions: -How can coaches be better instructors & motivators? -...
-Kristie A. asked the following question: “At what age should you start dropping the weight during workouts?” -Kristie is 54 years old & can...
-A VNR listener asked the following question, “I've been thinking about the pathway to become a consistent CrossFitter. Are there any l...
-A VNR listener asked the following question, “Do you believe elite CF athletes are healthy?” -Pat & Boz answer this question.
-An athlete has been doing CrossFit for 12 years & struggled with many Rx’d loadings. -They are 40 years old & noticed a difficulty in impro...
-What is the major difference between CrossFit & traditional strength training? -Which person would be fitter? -Pat & Boz answer these quest...
-Dr. Allison Brager is an active duty neurobiologist and Major in the U.S.Army supporting Special Forces and NATO partners. -At present, she...
-Jamie Shepperson originally submitted a question about squatting that was answered on VNR episode 181. In his question he revealed his occu...
-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...
-Samantha Briggs is a legend in the world of CrossFit. -She was 2013 CrossFit Games Champion & was crowned “Fittest on Earth”. -She competed...