Podcast appearances and mentions of pat sherwood

-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.

-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.

-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 looking for advice.-Pat & Boz discuss these topics & offer their perspective

-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.

-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.

-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.

-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.

-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.

-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.

-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.

-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 & Boz & Chris discuss this topic.

-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.

-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.

-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.

- 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.

- 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.

- 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.

- 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.

- 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.

- 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.

- 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.

- 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.

- Ozempic is one of the most popular pharmaceutical productions currently on the market being used for weight loss.- Millions of Americans have either tired this product and/or are currently taking it.- Who should use this product?- Is it necessary?- What are the pros & cons?- Special guest EC Synowski from OptimizeMe Nutrition provides her perspective.- Pat & EC Synkowski discuss this topic.

- Jerry Pritchett is regarded as one of the best deadlifters in the world.- He competed multiple times at the World's Strongest Man.- He earned the title of “America's Strongest Man” in 2017.- His best deadlift was 465 kg (1,025 lbs) & his best “raw” deadlift was 415 kg (915 lbs)- He is also a father & a professional metal fabricator. - Pat, Adrian & Jerry discuss what it takes to get strong & many other topics.

- A VNR listener wants to know if he should lift before or after his CrossFit class.- Currently, he takes a CrossFit class & then immediately after attends a weightlifting class.- He wants to know if this order is ok or if he should change his schedule to lift first.- Pat & Adrian discuss this topic.

- As a trainer/coach it is your responsibility to tell the truth to your clients.- It is impossible to truly improve someone's health & fitness if certain subjects are not allowed to be addressed.- Telling the truth may make for some uncomfortable conversations, but they are necessary.- Telling the truth can be done with empathy & compassion without sugarcoating the message. - Pat & Adrian discuss this topic.

- Jonathan, a VNR listener, wants to know if it is necessary to be a member of a CrossFit gym in order to learn about intensity?- Can someone training alone truly workout at a level of relative intensity that is high enough to produce results? - Pat & Adrian discuss this topic.

- Katie, a VNR listener, wants to know if training for multiple competitions at once is ok.- She wants to train & compete in a Strongman event & then compete in a CrossFit competition a week later.- Pat & Adrian discuss this topic.

- 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 these issues.

- 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/switching from pounds to kilograms.- Workout “notes”.- What happens if you do a workout on a different day than it was prescribed?- Transferring data from other platforms to bwtb.- Explaining “Gym Association” & how to update it.- How to look up PR's for lifts, movements & workouts.- How to find % for lifts & estimate your 1RM.- What happens if a repeat workout does not show up for comparison. - The movement milestone feature.- If a movement uses 2 dumbbells, do you log the weight of 1 dumbbell or both dumbbells?- Lifetime PR vs improvement from last time vs lifetime average data.- How to add a location to a workout.- How to add a photo to the background of a workout & share it.- How to move workout days.- Synchronizing features between the btwb mobile app & browser.- Can you share your btwb account/profile as a public link?

- 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.

- 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.