Varied Not Random
By btwb
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Category: Fitness
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Episodes: 244
Description
Hosted by Pat Sherwood & Adrian Bozman, each episode is packed with insightful & actionable information aimed at people passionate about CrossFit, health & fitness, as well as general strength & conditioning. If you are an athlete, coach, gym owner or simply enjoy improving yourself & those around you through fitness, you've come to the right place. A podcast brought to you by the BTWB team.
| Episode | Date |
|---|---|
|
VNR #244: Help! My gym is closing!
|
Dec 09, 2025 |
|
VNR #243: Menopause, Training & Misinformation.
|
Dec 03, 2025 |
|
VNR #242: Are “Goal Times” really necessary?
|
Nov 25, 2025 |
|
VNR #241: Balancing CrossFit & another Sport.
|
Nov 18, 2025 |
|
VNR #240: Longevity for $150,000 a year.
|
Nov 12, 2025 |
|
VNR #239: Let’s talk HYROX.
|
Nov 04, 2025 |
|
VNR #238: Partner Workouts…Cool or Stupid?
|
Oct 28, 2025 |
|
VNR #237: Artificial Intelligence & Egg McMuffins
|
Oct 22, 2025 |
|
VNR #236: Are Olympics lifts worth it?
|
Oct 14, 2025 |
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VNR #235: Benefits of Training, Besides Health & Fitness.
|
Oct 07, 2025 |
|
VNR #234: Is Strength Overprioritized?
|
Sep 30, 2025 |
|
VNR #233: Aging, Fitness & Burnout
|
Sep 23, 2025 |
|
VNR: 232: Should Fitness be measured differently?
|
Sep 16, 2025 |
|
VNR #231: Pros & Cons of Outsourcing Programming.
|
Sep 09, 2025 |
|
VNR #230: 3 Days of Hotel Workouts.
|
Sep 02, 2025 |
|
VNR #229: Do members understand CrossFit? Does it matter?
|
Aug 26, 2025 |
|
VNR #228: 2025 CrossFit Games Recap
|
Aug 19, 2025 |
|
VNR #227: Is Sprinting Dangerous for Most People?
|
Aug 12, 2025 |
|
VNR #226: Workouts that DESTROYED us.
|
Aug 05, 2025 |
|
VNR #225: Potential negative aspects of CrossFit training.
|
Jul 29, 2025 |
|
VNR #224: How to be a better Coach.
|
Jul 22, 2025 |
|
VNR #223: At what age should you reduce the loading?
|
Jul 15, 2025 |
|
VNR #222: Tips & Tricks to Train Consistently.
|
Jul 08, 2025 |
|
VNR #221: Are CrossFit Games Athletes Healthy?
|
Jul 01, 2025 |
|
VNR #220: Strength, Progressive Overload & more.
|
Jun 24, 2025 |
|
VNR #219: CrossFit vs Traditional Strength Training.
|
Jun 17, 2025 |
|
VNR #218: Sleep, NASA & more.
|
Jun 10, 2025 |
|
VNR #217: Cleaning Windows & Being Fit.
|
Jun 03, 2025 |
|
VNR #216: The Gym with 1,200 members.
|
May 27, 2025 |
|
VNR #215: Samantha Briggs.
|
May 20, 2025 |
|
VNR #214: Will the CrossFit methodology & Sport evolve?
|
May 13, 2025 |
|
VNR #213: Herniated Disks & Broken Shoulders.
|
May 06, 2025 |
|
VNR #212: Average Mile Times & Strict Pull-up numbers for most people.
|
Apr 29, 2025 |
|
VNR #211: Bar Muscle-up vs Ring Muscle-up…which to learn first?
|
Apr 22, 2025 |
|
VNR #210: Maintain & Gain Muscle Mass at 50 years old.
|
Apr 15, 2025 |
|
VNR #209: Fitness Trends that are considered “Fringe”
|
Apr 08, 2025 |
|
VNR #208: Will increasing loads increase your fitness?
|
Apr 01, 2025 |
|
VNR #207: Top 3 Pros & Cons of CrossFit, according to AI.
|
Mar 25, 2025 |
|
VNR #206: How to establish a 1RM lift.
|
Mar 18, 2025 |
|
VNR #205: You don’t need more Double-unders. - Maximize your jump rope!
|
Mar 11, 2025 |
|
VNR #204: Why do weights feel heavier at 5am?
|
Mar 04, 2025 |
|
VNR #203: Program Yourself vs Follow Programming.
|
Feb 25, 2025 |
|
VNR #202: Competitions: The Good, the Bad & the Ugly.
|
Feb 18, 2025 |
|
VNR #201 - Redefining what a “Personal Record” means.
|
Feb 11, 2025 |
|
VNR #200 - Lessons Learned from 200 episodes.
|
Feb 04, 2025 |
|
VNR #199 - Obesity. - What causes it & how to treat it
|
Jan 28, 2025 |
|
VNR #198 - Nick Lima - Major League Soccer
|
Jan 21, 2025 |
|
VNR #197 - Pat & Boz’s CrossFit origin story
|
Jan 14, 2025 |
|
VNR #196 - Press to Handstand, Forward Roll on Rings & other gymnastics skills.
|
Jan 07, 2025 |
|
VNR #195 - 880 lb. Deadlift, drug free - John Clark
|
Dec 31, 2024 |
|
VNR #194 - 11x Kettlebell World Champion - Denis Vasilev
|
Dec 24, 2024 |
|
VNR #193 - Ozempic. - The good, the bad & the ugly
|
Dec 17, 2024 |
|
VNR #192 - How to Deadlift 1000 lbs. - Jerry Pritchett
|
Dec 10, 2024 |
|
VNR #191 - Should you lift before or after a CrossFit class?
|
Dec 03, 2024 |
|
VNR #190 - Tell the truth to your members, whether they like it or not.
|
Nov 26, 2024 |
|
VNR #189 - Can you learn intensity training alone?
|
Nov 19, 2024 |
|
VNR #188 - Training for multiple competitions at once…good or bad?
|
Nov 12, 2024 |
|
VNR #187 - Is a little bit of bad technique ok?
|
Nov 05, 2024 |
|
VNR #186 - How to create partner workouts.
|
Oct 29, 2024 |
|
VNR #185 - Are Rebounding Box Jumps Dangerous?
|
Oct 22, 2024 |
|
VNR #184 - Intensity - all you need to know
|
Oct 15, 2024 |
|
VNR #183 - Hurting, sore all over & angry
|
Oct 08, 2024 |
|
VNR #182 - Should you leave your gym?
|
Oct 01, 2024 |
|
VNR #181 - How much squatting is too much?
|
Sep 24, 2024 |
|
VNR #180 - How to use btwb - YOUR Questions get answered
|
Sep 17, 2024 |
|
VNR #179 - Grip Strength, Lumberjacks & being a 20-year CrossFit Affiliate
|
Sep 10, 2024 |
|
VNR #178 - Are Butterfly Pull-ups worth the risk?
|
Sep 03, 2024 |
|
VNR #177 - Would CrossFit be better with no variance?
|
Aug 27, 2024 |
|
VNR #176 - “Murph” with 100 lbs & raising twins. - Dan Bailey interview
|
Aug 20, 2024 |
|
VNR #175 - Does 1 Strict HSPU = 1 Bodyweight Shoulder Press?
|
Aug 13, 2024 |
|
VNR #174 - Should trainers always coach the same classes or mix it up?
|
Aug 06, 2024 |
|
VNR #173 - How to listen to your body when you’re addicted to working out
|
Jul 30, 2024 |
|
VNR #172 - World Record Clean & Jerk. Hampton Morris. 20 years old.
|
Jul 23, 2024 |
|
VNR #171 - Help! My gym stopped doing skill work!
|
Jul 16, 2024 |
|
VNR #170 - What is the best shoe for working out?
|
Jul 09, 2024 |
|
VNR #169 - 2024 Olympian Mary Theisen-Lappen: Clean & Jerk 163kg, Snatch 120kg
|
Jul 02, 2024 |
|
VNR #168 - Hero Workouts: How often should they be programmed?
|
Jun 25, 2024 |
|
VNR #167 - A mom with 3 kids, a full time job & not enough sleep, still wants to workout
|
Jun 18, 2024 |
|
VNR #166 - Mattie Rogers talks Olympics, injury, training & life
|
Jun 11, 2024 |
|
VNR #165 - What Movements Should We Program More Often?
|
Jun 04, 2024 |
|
VNR #164 - 2024 CrossFit Games Semifinal Events - explained
|
May 28, 2024 |
|
VNR #163 - Coach Ryan Davis - D1 Football, Strength & Conditioning and more
|
May 21, 2024 |
|
VNR #162 - Has the Kettlebell Snatch been forgotten?
|
May 14, 2024 |
|
VNR #161 - How to improve high skill movements under fatigue
|
May 07, 2024 |
|
VNR #160 - Is becoming a Competitive Athlete worth it?
|
Apr 30, 2024 |
|
VNR #159 - Working Out While Sick…Yes or No?
|
Apr 23, 2024 |
|
VNR #158 - Kristi Eramo O’Connell, Hyrox racing & life after the CrossFit Games
|
Apr 16, 2024 |
|
VNR #157 - How, When & Why to talk about Nutrition
|
Apr 09, 2024 |
|
VNR #156 - How to eat when traveling
|
Apr 02, 2024 |
|
VNR #155 - If CrossFit never existed, what would we do?
|
Mar 26, 2024 |
|
VNR #154 - "Cheating" on CrossFit with BodyBuilding
|
Mar 19, 2024 |
|
VNR #153 - Chad Vaughn - 2x Olympian in Weightlifting
|
Mar 12, 2024 |
|
VNR #152 - Gym owner refuses to program short workouts
|
Mar 05, 2024 |
|
VNR #151 - Pat & Boz play “20 CrossFit Questions”
|
Feb 27, 2024 |
|
VNR #150 - Fitness on a budget
|
Feb 20, 2024 |
|
VNR #149: Rehab after a total hip replacement
|
Feb 13, 2024 |
|
VNR #148 - Hotel & Vacation workouts - tips & tricks
|
Feb 06, 2024 |
|
VNR #147 - Cold Plunge & other recovery protocols
|
Jan 30, 2024 |
|
VNR #146 - What if you never PR again?
|
Jan 23, 2024 |
|
VNR #145 - How should “Rx’d” be determined?
|
Jan 16, 2024 |
|
VNR #144 - What if Coaches destroy Members in workouts?
|
Jan 09, 2024 |
|
VNR #143 - Pat wrote a free eBook on Programming
|
Jan 02, 2024 |
|
VNR #142 - How to screw up a Heavy Day
|
Dec 26, 2023 |
|
VNR #141 - An Orthopedic Surgeon’s opinion on Squats & Deadlifts
|
Dec 19, 2023 |
|
VNR #140 - How to get fit with dumbbells
|
Dec 12, 2023 |
|
VNR #139 - Pat needs a total hip replacement!
|
Dec 05, 2023 |
|
VNR #138 - Multi-vitamins, BCAA’s, Fish Oil, Creatine, Protein Powder & more
|
Nov 28, 2023 |
|
VNR #137 - Fun twists on classic benchmark workouts
|
Nov 21, 2023 |
|
VNR #136 - Using Fitness to change lives in the Criminal Justice System.
|
Nov 14, 2023 |
|
VNR #135 - Want to get Stronger? Do Gymnastics. Dave Durante interview.
|
Nov 07, 2023 |
|
VNR #134 - This gym does NOT assign "Rx’d" loads in workouts, should you?
|
Oct 31, 2023 |
|
VNR #133 - Is it ever time to “give up” on a certain movement or exercise?
|
Oct 24, 2023 |
|
VNR #132 - Can endurance athletes benefit from CrossFit?
|
Oct 17, 2023 |
|
VNR #131 - Pull-ups vs Chin-ups. Which is better?
|
Oct 10, 2023 |
|
VNR #130 - Cheetahs don’t warm up, why should I?
|
Oct 03, 2023 |
|
VNR #129 - How to evaluate good vs bad programming
|
Sep 26, 2023 |
|
VNR #128 - How to bounce back from a bad workout
|
Sep 19, 2023 |
|
VNR #127 - Old School Knowledge Bombs
|
Sep 12, 2023 |
|
VNR #126 - Chris Hinshaw: Why running will improve your fitness
|
Sep 05, 2023 |
|
VNR #125 - Will working out correct poor posture?
|
Aug 29, 2023 |
|
VNR #124 - 2023 CrossFit Games Events dissected & discussed
|
Aug 22, 2023 |
|
VNR #123 - Gymnastics grips & wrist wraps... should you use them?
|
Aug 15, 2023 |
|
VNR #122 - Managing a group class is not the same as coaching
|
Aug 08, 2023 |
|
VNR #121 - Should coaches do the same workouts as members?
|
Aug 01, 2023 |
|
VNR #120 - How many times a week should you work out?
|
Jul 25, 2023 |
|
VNR #119 - An explanation of strict vs kipping movements for the average Joe
|
Jul 18, 2023 |
|
VNR #118 - What makes someone a “CrossFitter”?
|
Jul 11, 2023 |
|
VNR #117 - "Deload Weeks", necessary or not?
|
Jul 04, 2023 |
|
VNR #116 - Is CrossFit too expensive?
|
Jun 27, 2023 |
|
VNR #115 - “For Time” vs “For Quality” workouts
|
Jun 20, 2023 |
|
VNR #114 - How to design a fitness test for 1st Responders
|
Jun 13, 2023 |
|
VNR #113 - Should workout standards be based on gender or the individual?
|
Jun 06, 2023 |
|
VNR #112 - Working Out or Nutrition... which is more important?
|
May 30, 2023 |
|
VNR #111 - Burned out on CrossFit & injured - What should you do?
|
May 23, 2023 |
|
VNR #110 - Can members improve a skill by only attending class?
|
May 16, 2023 |
|
VNR #109 - Should gym owners post the upcoming workout or keep it a secret?
|
May 09, 2023 |
|
VNR #108 - What to do when a member intentionally "cheats" on workouts?
|
May 02, 2023 |
|
VNR #107 - What does training for the “unknown & unknowable” really mean?
|
Apr 25, 2023 |
|
VNR #106 - How many days a week should you work out?
|
Apr 18, 2023 |
|
VNR #105 - Box Jumps... What's the point?
|
Apr 11, 2023 |
|
VNR #104 - How to develop mental toughness
|
Apr 04, 2023 |
|
VNR #103 - Haley Adams on mental health, eating disorders & her path forward
|
Mar 28, 2023 |
|
VNR #102 - VNR episodes keep an affiliate member from quitting!
|
Mar 21, 2023 |
|
VNR #101 - The Opioid Crisis & CrossFit
|
Mar 14, 2023 |
|
VNR #100 - 2023 CrossFit Open Workouts - dissected & discussed
|
Mar 07, 2023 |
|
VNR #99 - Does CrossFit make you less athletic?
|
Feb 28, 2023 |
|
VNR #98 - Pacing vs Full Send... which is better?
|
Feb 21, 2023 |
|
VNR #97 - 11-time World's Strongest Man competitor loses 100 pounds
|
Feb 14, 2023 |
|
VNR #96 - CrossFit & Exercise Science… Friends or Enemies?
|
Feb 07, 2023 |
|
VNR #95 - The day the PRs stop… a topic for Masters athletes
|
Jan 31, 2023 |
|
VNR #94 - How to properly warm up & cool down
|
Jan 24, 2023 |
|
VNR #93 - What does CrossFit do wrong?
|
Jan 17, 2023 |
|
VNR #92 - Kipping... what's the point?
|
Jan 10, 2023 |
|
VNR #91 - Understanding the intended stimulus & when you should scale UP
|
Jan 03, 2023 |
|
VNR #90 - Hypertrophy training & accessory work
|
Dec 27, 2022 |
|
VNR #89 - How to excel as a new coach
|
Dec 20, 2022 |
|
VNR #88 - Can one workout a day make you strong?
|
Dec 13, 2022 |
|
VNR #87 - Doctors, the healthcare system & CrossFit
|
Dec 06, 2022 |
|
VNR #86 - All about the Concept 2 Rower
|
Nov 29, 2022 |
|
VNR #85 - How do you convince someone NOT to workout?
|
Nov 22, 2022 |
|
VNR #84 - To swear or not to swear?...A discussion on public speaking.
|
Nov 15, 2022 |
|
VNR #83 - How to program workouts. Part 2.
|
Nov 08, 2022 |
|
VNR #82 - How to program workouts. Part 1.
|
Nov 01, 2022 |
|
VNR #81 - Pregnancy, Periods, Peeing, Menopause & more.
|
Oct 25, 2022 |
|
VNR #80 - How sore is too sore?
|
Oct 18, 2022 |
|
VNR #79 - Lessons learned from a Masters Athlete
|
Oct 11, 2022 |
|
VNR #78 - Does being last in the workout mean something is wrong?
|
Oct 04, 2022 |
|
VNR #77 - How to train kids
|
Sep 27, 2022 |
|
VNR #76 - Improving Range of Motion - what really works?
|
Sep 20, 2022 |
|
VNR #75 - Don't Quit!
|
Sep 13, 2022 |
|
VNR #74 - Garage Gym Equipment Maintenance
|
Sep 06, 2022 |
|
VNR #73 - Workouts & Travel: Tales from the road
|
Aug 30, 2022 |
|
VNR #72 - CrossFit training for Military members
|
Aug 23, 2022 |
|
VNR #71 - The 2022 CrossFit Games events: dissected & discussed
|
Aug 16, 2022 |
|
VNR #70 - Average times & loads on the most popular workouts & lifts
|
Aug 09, 2022 |
|
VNR #69 - Should Gym owners care how members look or how they perform?
|
Aug 02, 2022 |
|
VNR #68 - Pat & Boz share their favorite CrossFit Journal articles/videos
|
Jul 26, 2022 |
|
VNR #67 - Fitness as a parent with a one-year old toddler
|
Jul 19, 2022 |
|
VNR #66 - Should a coach "fire" a client?
|
Jul 12, 2022 |
|
VNR #65 - Why should I do full range of motion if big time athletes don’t?
|
Jul 05, 2022 |
|
VNR #64 - How can Gym Owners get members to show up for “unpopular” workouts?
|
Jun 28, 2022 |
|
VNR #63 - How to stay fit around friends who don’t work out
|
Jun 21, 2022 |
|
VNR #62 - Talking competition, lessons learned & life with Dan Bailey
|
Jun 14, 2022 |
|
VNR #61 - The value of Gym Owners befriending other Gym Owners
|
Jun 07, 2022 |
|
VNR #60 - 275 lb Snatch, sub 7:00 2K Row or 30 Strict Pull-ups… which would you choose?
|
May 31, 2022 |
|
VNR #59 - Coaches dating Members - Good or Bad idea?
|
May 24, 2022 |
|
VNR #58 - When is it time to quit CrossFit?
|
May 17, 2022 |
|
VNR #57 - The real reason some fail to achieve their fitness goals
|
May 10, 2022 |
|
VNR #56 - At what age should you NOT do a 1RM deadlift?
|
May 03, 2022 |
|
VNR #55 - Mail Bag: Community Questions are Answered
|
Apr 26, 2022 |
|
VNR #54 - Odd Objects - Sandbags, Sleds, Yokes & more
|
Apr 19, 2022 |
|
VNR #53 - No Muscle-ups, No Handstand Walking... is it still CrossFit?
|
Apr 12, 2022 |
|
VNR #52 - Torn Rotator Cuff & Biceps Tendon… rebuilding.
|
Apr 05, 2022 |
|
VNR #51 - Sprint! ...without pulling a hamstring.
|
Mar 29, 2022 |
|
VNR #50 - "Help! I’m in my 40’s & not getting PRs!"
|
Mar 22, 2022 |
|
VNR #49 - Which movements are “under-coached”?
|
Mar 15, 2022 |
|
VNR #48 - How to introduce new people to CrossFit
|
Mar 08, 2022 |
|
VNR #47 - Relative & Mathematical Intensity... explained.
|
Mar 01, 2022 |
|
VNR #46 - Build Professional Coaches & a Great Gym
|
Feb 22, 2022 |
|
VNR #45 - How We EAT... the REAL Truth!
|
Feb 15, 2022 |
|
VNR #44 - Gym Rules: Force members to keep shirts on?
|
Feb 08, 2022 |
|
VNR #43 - Is Heart Rate a good or bad measure of Intensity?
|
Feb 01, 2022 |
|
VNR #42 - How long should you rest between intervals?
|
Jan 25, 2022 |
|
VNR #41 - Our Top 3 Favorite Workouts
|
Jan 18, 2022 |
|
VNR #40 - The Garage Gym: Equipment & Programming
|
Jan 11, 2022 |
|
VNR #39 - Are Heavy Days the most important?
|
Jan 04, 2022 |
|
VNR #38 - Lifting Shoes, Belts, Knee Sleeves, etc. - Necessary or not?
|
Dec 28, 2021 |
|
VNR #37 - Scaling Workouts: Everything you need to know.
|
Dec 21, 2021 |
|
VNR #36 - The “Sickness, Wellness, Fitness Continuum”, explained
|
Dec 14, 2021 |
|
VNR #35 - The "Metabolic Pathways" model, explained
|
Dec 07, 2021 |
|
VNR #34 - The "Hopper" model, explained
|
Nov 30, 2021 |
|
VNR #33 - Training people with Down Syndrome, Cerebral Palsy & Autism
|
Nov 23, 2021 |
|
VNR #32 - The 10 General Physical Skills
|
Nov 16, 2021 |
|
VNR #31 - The Squats
|
Nov 09, 2021 |
|
VNR #30 - As a trainer, should you teach a movement you cannot do?
|
Nov 02, 2021 |
|
VNR #29 - Tips & tricks to help new parents maintain their fitness
|
Oct 26, 2021 |
|
VNR #28 - Should gym owners rent, buy or build their own space?
|
Oct 19, 2021 |
|
VNR #27 - The fitness needs of Fire Fighters & other First Responders
|
Oct 12, 2021 |
|
VNR #26 - The Overhead Lifts
|
Oct 05, 2021 |
|
VNR #25 - The Top 3 things to focus on with Nutrition
|
Sep 24, 2021 |
|
VNR #24 - All about the Deadlift...
|
Sep 21, 2021 |
|
VNR #23 - Should members do a “Burpee Penalty” if they are late for class?
|
Sep 14, 2021 |
|
VNR #22 - How to Coach the Obese, the Elderly & the Chronically Ill - Part 2
|
Sep 07, 2021 |
|
VNR #21 - How to Coach the Obese, the Elderly & the Chronically Ill - Part 1
|
Aug 31, 2021 |
|
VNR #20 - Don't Confuse Being a Judge with Being a Trainer
|
Aug 24, 2021 |
|
VNR #19 - Are Handstand Push-ups Dangerous? Is Kipping Cheating?
|
Aug 17, 2021 |
|
VNR #18 - Real Life Struggles After 15+ Years Doing CrossFit
|
Aug 10, 2021 |
|
VNR #17 - The Hidden Benefits of Skill Sessions
|
Aug 03, 2021 |
|
VNR #16 - How to Build a Garage Gym
|
Jul 27, 2021 |
|
VNR #15 - Collegiate Strength & Conditioning meets CrossFit - Part 2
|
Jul 20, 2021 |
|
VNR #14 - Collegiate Strength & Conditioning meets CrossFit - Part 1
|
Jul 13, 2021 |
|
VNR #13 - An Interview with Chuck Carswell - Part 2
|
Jul 06, 2021 |
|
VNR #12 - An interview with Chuck Carswell - Part 1
|
Jun 29, 2021 |
|
VNR #11 - Keys to sustainability in CrossFit
|
Jun 22, 2021 |
|
VNR #10 - An interview with Wes Piatt, owner of Coast Range CrossFit
|
Jun 15, 2021 |
|
VNR #9 - Initial motivation to workout & how it may evolve over time
|
Jun 08, 2021 |
|
VNR #8 - An interview with Bryant Powers, owner of CrossFit Oahu
|
Jun 01, 2021 |
|
VNR #7 - Levels of Progress... a different perspective
|
May 25, 2021 |
|
VNR #6 - The role of the Coach
|
May 18, 2021 |
|
VNR #5 - Workout out with an injury
|
May 11, 2021 |
|
VNR #4 - Heavy Days - Basic principles explained
|
May 04, 2021 |
|
VNR #3 - Training Volume & Intensity
|
Apr 27, 2021 |
|
VNR #2 - Focusing on What Matters in Fitness
|
Apr 09, 2021 |
|
VNR #1 - Goals & Purpose of the VNR Podcast
|
Apr 09, 2021 |