Varied Not Random

-A VNR listener wants to know why so many CrossFit gyms seem to program a heavy lift followed by another workout instead of simply doing one workout a day.
-Pat & Boz discuss this topic.

-How much fitness do you really need?
-How heavy of a back squat is required for real life?
-How many pull-ups do most people need to accomplish normal tasks?
-How fast of a mile is necessary for everyday living?
-Pat & Adrian discuss this topic.

-VNR listener Beck wants to know, “How many machines does a garage gym need?”
-He has a C2 rower, but recently has been trying to decide if he should get a ski erg and/or an air runner?
-He lives in a very hot environment & says the space in his garage gym is somewhat limited, so he is not taking this decision lightly.
-Pat & Adrian discuss this topic.

-Someone on Reddit asked the question, “Is Intensity a Lie?”
-They said that it seems Intensity is the defining characteristic of what makes CrossFit truly CrossFit.
-They also said it seems that CrossFitters care more about intensity than other things like movement quality.
-Pat & Adrian discuss this topic.

-Jeff wants to know how he can convince his friends & family to work out with him.
-He has lots of people in his life that are battling health issues & he would like to get them on a better path.
-The problem is that everyone thinks CrossFit is too hard & crazy.
-Pat & Adrian discuss this topic.

-A VNR listener wants recommendations for ensuring their garage gym equipment lasts as long as possible.
-At the end of the show a funny social media meme about CrossFit is shared.
-Pat & Adrian discuss these topics.

-Matteo is a CrossFit Level 3 Trainer. He is a full time coach. In addition to coaching he is an instrumental part of CrossFit Linchpin & has helped create several Varied Not Random cycles. 
-In this episode Matteo discusses how he would manage a typical one hour class when the workout of the day is classic heavy day.
-Pat discussed this topic with Matteo.

-Two topics are tackled today.
-What can Gym owners learn from Garage Gym athletes?
-How can modern day CrossFit gyms recapture the “fun & less structured” feeling of the earlier years of CrossFit?
-Pat & Adrian discuss this topic.

-Zone 2 training is a form of moderate-intensity aerobic exercise performed at roughly 60-70% of your maximum heart rate.
-It is usually performed by running, biking or rowing for at least 45 minutes.
-This training emphasizes aerobic metabolism, where your body primarily burns fat for fuel while building mitochondrial efficiency, capillary density, and overall endurance.
-It has become a popular topic of discussion in the CrossFit community, but is it necessary to include in your training?
-Pat & Adrian discuss this topic.

-Strict Pull-ups are a foundational, yet highly challenging movement.
-In this episode Pat & Adrian discuss why building a base of strict pull-ups is important, as well as how many pull-ups is considered a “base”.
-They also offer various methods to get your first strict pull-up or get more.