-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.

-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.