- A VNR listener posted the question, “How much intentional hypertrophy training should CrossFitters at different levels perform?”  
- Pat & Adrian discuss this topic & also take a deep dive into accessory work.

- Rich is a new trainer with less than one year’s experience who is about to start coaching at a new gym.  
- He posted a question asking Pat & Adrian for recommendations to assist him in becoming a better coach & how to make a good impression at his new job.
- Pat & Adrian discuss this topic in depth & offer perspective, tips & solutions that apply not only to being a coach, but to other industries as well as life in general.

- A very common question is…”Can one workout a day make you strong?”
- Pat & Adrian cover this topic.
- What is a useful level of strength for everyday life is also discussed.

- Pat & Adrian speak with Dr. Katina Thorton.
- Dr. Thorton is an Anesthesiologist, a wife, a mother of 6 children.
- She has been doing CrossFit since 2011 & she holds a Level 2 certificate.
- She has volunteered on the medical staff of numerous events such as the CrossFit Games & the Rogue Invitational.
- Pat, Adrian & Katina discuss the success & challenges of trying to open the eyes of the medical community to CrossFit.

- Pat & Adrian speak with Greg Hammond from Concept 2.
- The most commonly asked questions about the C2 rower are answered.
- What is the damper? What does it do? 
- What is the drag factor?
- Rowing for meters vs calories.
- What maintenance is required?
- How did the Concept 2 rower become such a staple of CrossFit training?

- Pat & Adrian answer a question from a VNR viewer/listener.
- The question “How do you convince someone NOT to workout?” is answered. 
- Omar is a full time teacher who feels better to face the day when each morning starts with a workout. 
- He knows that taking days off is important, but he struggles to let himself rest.
- Pat & Adrian tackle this topic while providing insight, recommendations & guidance.

- Pat & Adrian discuss some of the key aspects of communication, messaging & public speaking.
- Being a coach or trainer involves speaking to various groups of people & this episode provides tips & tricks to communicate effectively.
- Brevity, detailed messaging, knowing your audience & swearing are all covered.

- Pat & Adrian build off of the groundwork laid in VNR episode 82.
- This episode focuses on constructing one complete workout from start to finish based on the criteria identified in Part 1.
- How & why this workout was programmed is explained.
- They share useful and actionable steps other programmers can benefit & learn from.

- Pat provides an unprecedented look into how he programs some of the most elegant & effective workouts.
- He shares useful and actionable steps other programmers can benefit & learn from.
- Adrian helps guide the conversation, offering insight, perspective & opinion along the way.

- The most common & popular questions from women are tackled in this episode. 
- Pregnancy, periods, peeing, menopause & more topics are covered.
- Annie Sakamoto, Kelly Greco & Haley Jouras Palermo join Pat & Adrian to provide a female perspective on these topics.