Varied Not Random

- What if you’re so fast on a workout that you may never set a new PR on it ever again?
- What should you do the next time it gets programmed?
- Should you do it? Should you skip it? Should you modify it?
- Does it still have any training value?
- Pat & Adrian tackle this topic.

- A VNR listener has been a member of several CrossFit gyms.
- At their old gym, the majority of the members could do the daily workout “Rx’d”.
- At their new gym, only the same 3-4 people can do the workout “Rx’d” every day, & one of them is the gym owner who writes the programming.
- This listener wants to know what should be taken into consideration when determining what will be considered “Rx’d” at a gym. 
- Is one of these gyms right & the other wrong?
- Pat & Adrian tackle this topic.

- A VNR listener, who is a member of a CrossFit gym, wrote into the VNR team with two questions.
- First, if the coaches always utterly destroy the members on workouts, is that motivating or demotivating?
- Second, does the whiteboard still have a place in CrossFit?
- Pat, Adrian tackle this topic.

- Pat created a definitive step-by-step guide for programming intentional, effective Strength & Conditioning workouts.
- This free e-book is 52 pages of highly useful information.
- It covers the creation of a 4-week block of training from start to finish.
- It is jam packed with charts & tools to help people eliminate biases & identify priorities.
- Pat & Adrian discuss the book.

- A VNR listener, who is also a coach, is struggling with their athletes on Heavy Days.
- Their athletes do not seem to understand the importance & value of dedicated rest periods.
- This coach is hoping to get some insight, guidance & suggestions for improving this situation.
- Pat, Adrian tackle this topic.

- Dr. Sean Rockett has been an Orthopedic Surgeon for 20+ years.
- He is also an active member of the CrossFit community. 
- Dr. Rockett discusses tendonitis, rips, tears, arthritis & more.
- He gives his opinion on when to simply rest vs seek out medical attention.
- Pat, Adrian & Dr. Rockett tackle these topics & more.

- What if you only have a pair of dumbbells, can you get fit?
- What if you only have a single dumbbell?
- How should you modify barbell workouts for dumbbells?
- How do you replace barbell Heavy Days with dumbbells?
- Pat & Adrian tackle these topics & more.

- A VNR listener is struggling with arthritis. 
- Her doctor told her to stop doing CrossFit. She is seeking advice.
- Pat is actually dealing with a similar issue & is scheduled to have a total hip replacement.
- Pat & Adrian discuss arthritis & the various options for managing it.

- Do supplements actually work? Are they worth the money?
- EC Synkowski is the owner of OptimizeMe Nutrition & is a subject matter expert on this topic.
- EC, Pat & Adrian discuss Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder, Caffeine, Powdered Veggie Drinks & much more.

- After repeating benchmark workouts several times it can be fun to modify the workout to make it a new experience for athletes.
- Pat & Adrian discuss how to put a fun twist on benchmark workouts.
- They describe how to accomplish this through general principles, as well as provide specific workout examples.