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Varied Not Random

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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 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.

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  • 30 episodes
  • weekly
  • Avg 36 min
  • English

Episodes 30

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  • #269
    June 2 · 22 min

    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.

  • #268
    May 26 · 23 min

    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 made the difference. -Pat & Adrian discuss this topic.

  • #266
    May 12 · 37 min

    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.

  • #265
    May 5 · 48 min

    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.

  • #263
    April 21 · 59 min

    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 along the way.

  • #262
    April 14 · 25 min

    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.

  • #261
    April 7 · 34 min

    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 episode Pat & Adrian discuss this scenario.

  • #260
    March 31 · 26 min

    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.

Showing 21–30 of 30 episodes