VNR #271: Zone 2 Training: Necessary or Not?
-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....
16 Jun 34min
VNR #270: Strict Pull-ups are cool. Here’s how to get some.
-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 conside...
9 Jun 43min
VNR #269: Are Certifications necessary to be a good coach?
-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 CFL...
2 Jun 22min
VNR #268: Pat does another 72-hour Fast & says it was easy. What changed?
-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...
26 Mai 23min
VNR #267: Is “Murph” without a weight vest still Rx’d?
-A VNR listener wants to know if doing the CrossFit Hero workout “Murph” still counts if he has never used a weight vest. -Pat & Adrian discuss this topic as well as “Murph prep”.
19 Mai 23min
VNR #266: Pat attends the CrossFit Level 2 Seminar
-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 feedb...
12 Mai 37min
VNR #265: How to coach the workout “Grace” at your gym.
-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 ...
5 Mai 48min
VNR #264: 5 Things Gym Owners Need To Hear…but don’t want to.
-Pat & Adrian discuss a Reddit thread entitled, “What's something you want your box to know that you can't imagine sharing to their face?” -Five of the most upvoted topics are covered in today’s show.
28 Apr 39min
