Varied Not Random

- Pat & Adrian explain the difference between Relative & Mathematical Intensity.
- Real world examples are given to help understand the importance of both.
- They discuss how they decide what level of intensity is appropriate for any given workout. 
- Focusing on correlates of intensity is not the most effective path to increase your fitness.

- Pat & Adrian interview Nicole Christensen, the owner of CrossFit Roots in Boulder, Colorado.
- CF Roots began in 2009 in a one-car garage & has grown into a 5,000 square foot gym.
- Nicole is a subject matter expert on developing some of the best coaches in the world.
- She has created systems to ensure her members receive the experience they deserve & that her training staff remains top notch.
- Nicole has also engineered her business in a way that provides a true career path for her coaches, which includes health care & an IRA.

- Sometimes there is a difference between the meals people post on social media & how they really eat.
- Pat & Adrian reveal what their daily nutrition actually looks like.
- Breakfast, lunch, dinner & treats are all discussed with complete honesty.

- A gym owner made the decision that men are not allowed to take their shirts off during workouts. 
- This gym owner asked for feedback as to whether or not this decision was correct.
- Adrian & Pat address this topic in the broader context of making decisions that impact the culture in your gym.

- Pat & Adrian whether or not heart rate is an accurate measure of intensity. 
- The origins of max heart rate are discussed, as well as its application to athletes.
- They also talk about what is considered to be the best way to measure intensity.

- Pat & Adrian discuss how long your rest periods should be for interval training.
- The phrase “Rest as needed” is demystified & explained. 
- They cover why the length of rest should vary depending on intent of the workout & what you are specifically trying to improve. 
- Supporting data is provided by the CrossFit Journal article 56 entitled, “Rest & Recovery in Interval-Based Exercise”.

- Adrian & Pat each give their top 3 favorite workouts.
- They discuss what makes each workout special & why it made the list.
- Honorable mentions are given to several other workouts that finished just outside of their top 3.

- Minimal space in your house, apartment or garage is all you need for fitness.
- What are the essential pieces of equipment when space is limited?
- Adrian explains his multi-step process to assess your gear & being programming for yourself.
- Pat & Adrian give examples of ways to modify/replace movements if you don’t have common gear like a pull-up bar, squat rack, jump rope, etc.

- Are Heavy Days more important than other training days?
- Why do CrossFit workouts assign a prescribed loading instead of using percentages?
- Adrian & Pat share their experience and opinions on these topics.

- Adrian & Pat discuss various types of supplemental workout gear in hopes of figuring out what is necessary and what’s not.
- They discuss Olympic lifting shoes, weight belts, chalk, wrist wraps, gymnastics grips, tape, lifting straps, knee sleeves, knee wraps and mouth guards. 
- What are the claimed benefits of  these items?
- Should you use them and if so, why and when?