-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.

-What is the major difference between CrossFit & traditional strength training?
-Which person would be fitter?
-Pat & Boz answer these questions & more.

-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 rainforest and she has done research with Special Forces, ultra-marathon athletes, and other elite professional and Olympic athletes. 
-She has over 45 publications in flagship biomedical journals.
-Pat, Boz & Allison discuss sleep, NASA, the central nervous system, fitness & more.

-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 episode was born.
-Pat, Boz & Jamie talk about window cleaning, fitness & more.

-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 & Boz discuss running a successful gym with Ryan.

-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.