Varied Not Random

-Establishing a 1 Rep Max is an important part of your fitness journey.
-Warm-ups, rest periods & loading choices all play a critical part.
-There is no one correct way to establish a 1 Rep Max, but Pat & Boz explain what they like to do.

-Chris Rawlins is a jump rope expert.
-He is a Buddy Lee Jump Ropes Level 3 Master Trainer.
-He was the original Lead Instructor and Program Manager for the former CrossFit Jump Rope/Buddy Lee Masterclass.
-Chris discusses all aspects of the jump rope that can be utilized & maximized.
-Most people are only unlocking a fraction of the capacity available through proper jump rope training.
-Pat & Boz & Chris discuss this topic.

-A VNR listener has been working out since 2012, typically in the afternoon.
-For the last 6 months they have had to train at 5am.
-They find lifting weights & being explosive at that hour to be very difficult.
-They want to know why training in the morning is different from training later in the day.
-Pat & Boz dive into this topic.

-Should you program your own workouts or follow other programming?
-There are pros & cons to creating your own workouts.
-There are pros & cons to following programming created by someone else.
-Pat & Boz dive into this topic.

-Competitions, regardless of whether they are local comps or large scale events have potential pros & cons.
-They can be fun community events & provide people with a goal to train for.
-However, not all comps are created equal.
-Pat & Boz have an unfiltered discussion on this topic.

- Many people define whether or not they “PR” on a given workout using rather simple metrics.
- If they do the workout faster, it is a “PR”. If they lift more weight, it is a “PR”.
- While these are useful metrics, they are not the only factors athletes should take into consideration.
- Pat & Boz discuss this topic.

- Over the last 4 years Pat & Adrian have recorded 200 episodes of Varied Not Random.
- Pat & Boz reflect on lessons learned & key takeaways from all of the guests they have interviews & the topics they have discussed.

- Dr. Carolynn Francavilla is Board Certified in Family Medicine and a Diplomate of the American Board of Obesity Medicine. She is a nationally recognized obesity expert, lecturing to clinicians on the topic obesity. Dr. Francavilla serves on the Obesity Medicine Association Board of Trustees.
- She discusses obesity’s causes, treatments & much more with Pat & Adrian.

- Nick Lima is a professional soccer player. 
- Nick has played for various MLS team & was a member of the US Men’s National Team.
- He discusses life, training & more with Pat & Adrian.

- A VNR listener wants to know how Pat & Adrian found out about CrossFit many years ago.
- What was their introduction to CrossFit like & what was it like back in the early days?
- Pat & Adrian discuss this topic & more.