Skip to content
Sign in
Artwork for Varied Not Random
Health & FitnessFitness

Varied Not Random

btwb

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.

Play
Open in
  • 22 episodes
  • weekly
  • Avg 35 min
  • English

Episodes 22

NewestOldestLongest
All20Unplayed20In progress0Played0
Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.
  • #281
    Tuesday · 43 min

    VNR #281: Have you ever DNF’d a workout?

    -In Part 2 of this lighthearted series Pat & Boz give their answers to the final 10 of 20 fun, CrossFit related questions ranging from the hardest workout they’ve ever done to one CrossFit myth they wish would die.

  • #280
    August 18 · 35 min

    VNR #280: The Hardest Workout We’ve Ever Done!

    -In Part 1 of this lighthearted episode Pat & Boz give their answers to the first 10 of 20 fun, CrossFit related questions ranging from the hardest workout they’ve ever done to one CrossFit myth they wish would die.

  • #279
    August 11 · 43 min

    VNR #279: Strength + MetCon vs 1 Workout a Day

    -A VNR listener wants to know why so many CrossFit gyms seem to program a heavy lift followed by another workout instead of simply doing one workout a day. -Pat & Boz discuss this topic.

  • #278
    August 4 · 33 min

    VNR #278: How much fitness do you really need?

    -How much fitness do you really need? -How heavy of a back squat is required for real life? -How many pull-ups do most people need to accomplish normal tasks? -How fast of a mile is necessary for everyday living? -Pat & Adrian discuss this topic.

  • #277
    July 28 · 27 min

    VNR #277: How many machines does a garage gym need?

    -VNR listener Beck wants to know, “How many machines does a garage gym need?” -He has a C2 rower, but recently has been trying to decide if he should get a ski erg and/or an air runner? -He lives in a very hot environment & says the space in his garage gym is somewhat limited, so he is not taking this decision lightly. -Pat & Adrian discuss this topic.

  • #276
    July 21 · 35 min

    VNR #276: Is Intensity a Lie?

    -Someone on Reddit asked the question, “Is Intensity a Lie?” -They said that it seems Intensity is the defining characteristic of what makes CrossFit truly CrossFit. -They also said it seems that CrossFitters care more about intensity than other things like movement quality. -Pat & Adrian discuss this topic.

  • #275
    July 14 · 37 min

    VNR #275: How to Convince People to Work Out.

    -Jeff wants to know how he can convince his friends & family to work out with him. -He has lots of people in his life that are battling health issues & he would like to get them on a better path. -The problem is that everyone thinks CrossFit is too hard & crazy. -Pat & Adrian discuss this topic.

  • #274
    July 7 · 32 min

    VNR #274: Garage Gym Gear Maintenance

    -A VNR listener wants recommendations for ensuring their garage gym equipment lasts as long as possible. -At the end of the show a funny social media meme about CrossFit is shared. -Pat & Adrian discuss these topics.

  • #273
    June 30 · 40 min

    VNR #273: How to Coach a 7x1 Deadlift class.

    -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 classic heavy day. -Pat discussed this topic with Matteo.

  • #272
    June 23 · 37 min

    VNR #272: What can Gym Owners learn from Garage Gyms?

    -Two topics are tackled today. -What can Gym owners learn from Garage Gym athletes? -How can modern day CrossFit gyms recapture the “fun & less structured” feeling of the earlier years of CrossFit? -Pat & Adrian discuss this topic.

  • #271
    June 16 · 34 min

    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. -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.

  • #270
    June 9 · 43 min

    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 considered a “base”. -They also offer various methods to get your first strict pull-up or get more.

  • #269
    June 2 · 22 min

    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 CFL1 or CFL2. -Mark wants to know how someone should approach certifications vs continuing to learn & improve on one’s own time. -Pat & Adrian discuss this topic.

  • #268
    May 26 · 23 min

    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 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.

  • #266
    May 12 · 37 min

    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 feedback necessary to improve. -Pat discusses this experience with Adrian.

  • #265
    May 5 · 48 min

    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 episode Matteo discusses how he would manage a typical one hour class when the workout of the day is very short, like “Grace”. -Pat & Adrian discuss this topic with Matteo.

  • #263
    April 21 · 59 min

    VNR #263: The Gym with 800+ Members!

    -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.

  • #262
    April 14 · 25 min

    VNR #262: 3 Days with NO Food for Adrian.

    -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.

Showing 1–20 of 22 episodes