Varied Not Random

- How many days a week should you work out & what should the schedule be?
- Is 3 days working out & 1 day of rest better than 5 days on & 2 days off?
- Pat & Adrian answer a question from a listener of the VNR podcast on this topic.

- If a box jump is too high for an athlete should they keep the height & do step-overs or should they reduce the height & jump?
- Pat & Adrian answer a question from a listener of the VNR podcast on this topic.
- What are the benefits of box jumps & why should someone try to include them in their programming?

- Pat & Adrian interview retired USMC Major Brian Chontosh, aka. “Tosh”.
- Tosh talks about mental toughness, the benefits of challenges/adversity & the program he created to help veterans. 
- Tosh has completed in ultramarathons up to 238 miles in distance, mountain biked for 24 hours, he has done 9 expedition adventure races & rowed across the Atlantic Ocean.
- During his time in the military he did several combat deployments & was awarded the Navy Cross.

- Haley Adams started CrossFit when she was only 14 years old. 
- Now, at 22 years old she has competed at the CrossFit Games 7 times.
- Haley discusses how being one of the top competitors in the world was not all glory & success.
- She openly shares with Pat & Adrian her struggles to deal with the pressure she put on herself as well as her battle with an eating disorder.
- Haley explains the steps she is taking to put herself on a positive path mentally & physically moving forward.

- Joe Pangallo is one of the owners of CrossFit Spring Hill.
- Joe tells Pat & Adrian how he used episodes of Varied Not Random to help keep two members from quitting. 
- Pat, Adrian & Joe discuss these stories, but they also explore many other topics & challenges faced by affiliate owners.

- Pat interviews Dale King, the owner of PSKC CrossFit.
- Dale uses his gym as a way to help addicts during their road to recovery. 
- Pat & Dale discuss the opioid crisis & how CrossFit is making a positive impact in the lives of people trying to overcome substance abuse issues.

Adrian Bozman is the Director of the CrossFit Games and did the Open Test programming this year. Pat interviews Adrian about each of the 2023 CrossFit Open workouts & the programming process behind them.

- A VNR listener asked, “Does CrossFit make you less athletic?”
- The listener also asked how to program to get out of the up/down & forward/back planes we often train in.
- Pat & Adrian explore these questions.

- Should you pace a workout or just go full send?
- Is one strategy “better” than the other?
- Pat & Adrian dive into this question.

- Laurence Shahlaei has competed 11 times at the World’s Strongest Man.
- He won Europe’s Strongest Man in 2016, he was the Ultimate Strongman World Champion in 2016, he’s been Britain’s Strongest man twice & won UK’s Strongest Man in 2017.
- Pat & Laurence bridge the gaps between Strongman & CrossFit to find common ground.
- Laurence talks about training to be one of the strongest people on the planet & what it really takes.
- Pat & Laurence also discuss his successful journey to lose 100 pounds & improve his health & fitness.