Varied Not Random

- Adrian & Pat continue their discussion & exploration of the various models of fitness from the “What is Fitness?” article which was published in 2002.
- The first model, The 10 General Physical Skills was covered in VNR episode 32. In today’s show they discuss “The Hopper”, which is the second model.
- What is the Hopper? How is it used? What does it tell us? Should it guide our training? These questions & much more are answered.

- Adrian & Pat speak with John Mack, the owner of CrossFit All Levels in Windsor, Ontario Canada.
- CrossFit All Levels opened in 2013, but in 2018 they started a special class for Adaptive Athletes.
- This class originally had one member who had Down Syndrome, but has significantly grown over the years.
- Adrian & Pat interview John as he shares how the program started, lessons learned as it evolved, and how it looks today.

- Adrian & Pat talk about “The 10 General Physical Skills” found in the 2002 CrossFit Journal article entitled, “What is Fitness?”.
- The 10 General Physical Skills are presented as one of several models used to define fitness.
- All 10 skills are identified & defined.
- Adrian & Pat discuss if any one skill is more important than another and/or if all 10 are of precisely the same importance. 
- How the skills are developed is covered, as well as the difference between training & practice. 

- Adrian & Pat talk about the Air Squat, Front Squat, Overhead Squat & the Back Squat.
- The benefits and key aspects of each overhead lift are explained.
- High bar versus low bar back squat is discussed.
- Box Squats & Pause Squats are also covered.

- It has been said, “Those who can, do; those who can't, teach.” Is this statement true and/or fair?
- Is being able to perform all possible CrossFit movements necessary to be an effective trainer?
- Do great athletes make better coaches?
- Adrian gives three actionable steps to help you teach a movement you cannot do.

- Pat already had 2 kids and now he has a 3rd child...a new baby girl that is only 13 weeks old.
- Adrian talks with Pat about the ways he has found to keep working out with the added demands of a baby.
- Pat’s baby girl, Layne, has Colic. This makes her an extremely challenging baby, which makes finding time to workout even harder.
- Working out with minimal time (only 20-30 minutes) is discussed.
- How to modify warm-ups, workouts and cool downs is covered.
- Changing your mindset regarding fitness during this phase of life is also talked about.

- Adrian & Pat talk with Chris Spealler, the owner of Park City Fit.
- Park City Fit is located in Park City, Utah, which is a very expensive location to pay rent or attempt to buy a building.
- Chris walks down the path which led him to purchase raw land and build a brand new 10,000 square foot facility for his business.
- He faced many obstacles, delays and frustrations during this long process. 
- Chris candidly shares the pros and cons of this experience as a way to help educate other gym owners who may be considering whether to keep paying rent to someone else or try to become their own landlord.

- Adrian & Pat talk with Joe Masley.
Joe is a firefighter, CrossFit Seminar Staff member, co-owner of CrossFit Marshfield, as well as a former Marine.
- Joe shares his experience around training to be physically prepared for a demanding occupation such as being a first responder.
- Tips & tricks for maintaining fitness while doing shift work are covered.
- The pros & cons of training in gear/equipment is discussed.

- Adrian & Pat talk about the Press, Push Press, Push Jerk and Split Jerk.
- Set-up and finish positions for each movement are covered, as well as the general mechanics.
- Common faults are discussed.
- The benefits and key aspects of each overhead lift are explained.

- Adrian & Pat talk with EC Synkowski, the owner of OptimizeMe Nutrition, a company dedicated to making nutrition easy through providing solutions for anyone to improve their weight, health, and overall wellbeing through sustainable diet methods.
- EC gives her Top 3 things to focus on with nutrition.
- Calories in / Calories out versus hormonal response to macronutrients is covered.
- The importance of finding a sustainable way of eating is critical. 
- Nutrition can be very complicated, but it does not need to be. 
- Can grains, legumes & dairy be part of a healthy diet?
- What are the benefits of weighing & measuring your food?