Afleveringen
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-Two topics are tackled today.
-What can Gym owners learn from Garage Gym athletes?
-How can modern day CrossFit gyms recapture the âfun & less structuredâ 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. -
Zijn er afleveringen die ontbreken?
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-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 âbaseâ.
-They also offer various methods to get your first strict pull-up or get more. -
-Mark is a CrossFit trainer & his CFL1 is about to expire.
-He coaches at a local gym a couple of times each month.
-He loves coaching & wants to improve, but feels he cannot justify the cost of a CFL1 or CFL2.
-Mark wants to know how someone should approach certifications vs continuing to learn & improve on oneâs own time.
-Pat & Adrian discuss this topic. -
-Pat is doing some self-experimentation this year. His goal is to do a 72-hour water-only fast once every 4 months.
-He did his first one in January 2026.
-He just completed his second one in May, his final one for the year will take place in September.
-This time Pat says it was a relatively easy experience to not eat for 3 days.
-He approached a couple of elements differently this time, perhaps this made the difference.
-Pat & Adrian discuss this topic. -
-A VNR listener wants to know if doing the CrossFit Hero workout âMurphâ still counts if he has never used a weight vest.
-Pat & Adrian discuss this topic as well as âMurph prepâ. -
-Pat recently attended a CrossFit Level 2 Seminar.
-This involves two days of instruction as well as lots of real time coaching of athletes.
-Participants are evaluated by CrossFit staff & given feedback necessary to improve.
-Pat discusses this experience with Adrian. -
-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 very short, like âGraceâ.
-Pat & Adrian discuss this topic with Matteo. -
-Pat & Adrian discuss a Reddit thread entitled, âWhat's something you want your box to know that you can't imagine sharing to their face?â
-Five of the most upvoted topics are covered in todayâs show. -
-Diogo Monteiro is the owner of CrossFit Black Edition.
-He & his wife started this gym over 9 years ago with the intention of making it a special place.
-Over the years they have created a top notch training facility with a strong, inclusive culture.
-In this episode Pat & Adrian talk with Diogo about what makes a gym successful, how to create systems that work & lessons he has learned along the way. -
-Adrian & his wife decided to do a 72 hour fast.
-At this time of this recording, Adrian had about 6 hours left before it ended.
-These are his real thoughts & experiences about the experience. -
-People will often do a workout, & then repeat that âsameâ workout months later.
-This is a fair comparison if all elements of the workout remain the same each time.
-However, what often happens is an athlete will use a heavier loading the second time & then be disappointed if/when they do not beat their previous score.
-Comparison is a useful tool, but it is also the thief of joy.
-In this episode Pat & Adrian discuss this scenario. -
-People seem to have endless excuses as to why they donât work out.
-Weâve looked at the Top 10 most common excuses people use as to why they canât work out & see if they are valid.
-This episode covers excuses 6 through 10 on the list. Last weekâs show covered excuses 1-5. -
-People seem to have endless excuses as to why they donât work out.
-Weâve looked at the Top 10 most common excuses people use as to why they canât work out & see if they are valid.
-This episode covers excuses 1 through 5 on the list. Next weekâs show will cover excuses 6-10. -
-Danny is 5 feet & 7 inches tall.
-He excels at pull-ups & burpees.
-His back squat & deadlift numbers are excellent.
-Movements like wall balls & rowing are very difficult for him.
-He is frustrated because he cannot change his height & feels these movements will always be a struggle.
-Pat & Adrian discuss these issues. -
-What makes a movement âfunctionalâ?
-Are movements like snatches, handstand push-ups & double-unders functional?
-Are movements such as these necessary to be fit?
-Pat & Adrian discuss these issues. -
-Most of us work physically harder in the gym than we do in the real world.
-The workouts we do in the gym ideally allow us to do difficult things outside of the gym.
-Pat & Adrian discuss real life applications of their fitness. -
-Joel is a 50 year old dad with 2 kids. He works from home full time & he is EXHAUSTED.
-He works out at his local gym at 5am five times a week.
-His sleep quality is poor & his sleep quantity is low.
-His nutrition needs work.
-He feels stuck & like he is no longer making progress in the gym.
-He uses a wearable health/fitness tracker that constantly tells him he needs more rest.
-Joel is asking Pat & Boz to help him navigate this phase of life. -
-Annie Thorisdottir is widely known for being a Two time Champion at the CrossFit Games. She is also much more than that.
-In this episode Pat talks with Annie about her fitness journey through the lens of motherhood.
-Annie is a mother of two small children & she is pregnant with her 3rd.
-She has gone from spending all day in the gym enduring multiple training sessions to working out one hour a day.
-Annie is open & honest about the physical, mental & emotional lessons she has learned along the way. -
-20 years ago Pat & Adrian did not know each other, but they attended the same CrossFit Level 1 seminar.
-With two decades in the rearview mirror they reflect on how & why that experience was so impactful. - Laat meer zien
