Varied Not Random

- 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.

- Pat & Adrian answer a question from a VNR listener regarding “Delayed Onset Muscle Soreness”. 
- They discuss what “DOMS” is, what causes it, how to deal with it & much more.

- Pat & Adrian interview David Hippensteel. 
- Dave has been active his entire life, but he did not begin CrossFit until he was 55 years old. 
- He is currently 66 years old, has 4 kids who are now adults, he runs two dental practices, he’s been to the CrossFit Games 9 times & has earned multiple gold medals.
- Pat & Adrian pick Dave’s brain for lessons learned regarding longevity.

- Pat & Adrian answer a question from a VNR listener. 
- Does always being the last person to finish a workout mean your fitness is not improving?

- Pat & Adrian interview Todd Widman, an expert in training kids using CrossFit.
- Todd shares his wealth of knowledge & experience covering the “do’s & don’t” when it comes to training kids.
- Intensity, heavy lifting, technique & much more if covered.