Varied Not Random

-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.

-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.

-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.

-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.

-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.

-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 “Murph” still counts if he has never used a weight vest.-Pat & Adrian discuss this topic as well as “Murph prep”.

-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 “Grace”.-Pat & Adrian discuss this topic with Matteo.

-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.