Best btwb Podcasts (2025)

1
VNR #222: Tips & Tricks to Train Consistently. 27:15

Play Pause

4d ago27:15

27:15

-A VNR listener asked the following question, “I've been thinking about the pathway to become a consistent CrossFitter. Are there any lessons that we can learn from the people who stick with it?” -Pat & Boz answer this question.By btwb

1
VNR #221: Are CrossFit Games Athletes Healthy? 29:10

11d ago29:10

29:10

-A VNR listener asked the following question, “Do you believe elite CF athletes are healthy?” -Pat & Boz answer this question.By btwb

1
VNR #220: Strength, Progressive Overload & more. 46:37

18d ago46:37

46:37

-An athlete has been doing CrossFit for 12 years & struggled with many Rx’d loadings. -They are 40 years old & noticed a difficulty in improving strength. -They want to know if they should apply a progressive overload approach to daily Crossfit workouts, pursue a dedicated strength program or simply struggle through the Rx’d loadings each day. -Pat…

1
VNR #219: CrossFit vs Traditional Strength Training. 38:57

25d ago38:57

38:57

-What is the major difference between CrossFit & traditional strength training? -Which person would be fitter? -Pat & Boz answer these questions & more.By btwb

1
VNR #218: Sleep, NASA & more. 57:52

1M ago57:52

57:52

-Dr. Allison Brager is an active duty neurobiologist and Major in the U.S.Army supporting Special Forces and NATO partners. -At present, she has reapplied as a NASA astronaut candidate, having been a semifinalist for the Class of 2020. -Her research examines genetic and neurobiological factors of resiliency to extreme stress in extreme environments…

1
VNR #217: Cleaning Windows & Being Fit. 42:55

1M ago42:55

42:55

-Jamie Shepperson originally submitted a question about squatting that was answered on VNR episode 181. In his question he revealed his occupation as a window cleaner. -Pat & Boz thought it would be fascinating & fun to speak with someone about the physical demands of that rather unusual occupation. -Jamie reached out saying he would be open to dis…

1
VNR #216: The Gym with 1,200 members. 59:27

2M ago59:27

59:27

-Ryan Hudson is the owner of Level 5. -He owns a CrossFit gym as well as a more traditional body building style gym. -Over the years he has built his business up to 1,200 members. -Ryan’s gyms offer key card access & are open 24 hours a day, 7 days a week. -Ryan explains his journey as a business owner, the lessons he has learned & shares how other…

1
VNR #215: Samantha Briggs. 37:51

2M ago37:51

37:51

-Samantha Briggs is a legend in the world of CrossFit. -She was 2013 CrossFit Games Champion & was crowned “Fittest on Earth”. -She competed at the CrossFit Games 11 times. -Currently, she is a firefighter & just finished paramedic school. -She discusses how her training has evolved over the years at this phase of her life. -Pat & Boz & Samantha di…

1
VNR #214: Will the CrossFit methodology & Sport evolve? 26:43

2M ago26:43

26:43

-A VNR listener wants to know if Pat & Boz hope the CrossFit methodology & Sport will look the same in 10 years or evolve? -If we want it to evolve, how will it look? -What factors could impede change? -Pat & Boz discuss this topic & offer their perspective.By btwb

1
VNR #213: Herniated Disks & Broken Shoulders. 36:04

2M ago36:04

36:04

-Two VNR listeners wrote in with questions regarding injuries. -One woman is in her mid 40’s with a herniated disk she got when “ego lifting”. She’s 18 months into rehab & struggling with the emotional side of the injury. -The gentleman is in his 50’s & he has had 4 orthopedic shoulder surgeries in the span of 8 years. He is not sure if he will eve…

1
VNR #212: Average Mile Times & Strict Pull-up numbers for most people. 34:37

2M ago34:37

34:37

-The average One Mile Run time is presented for men & women at 30, 40 & 50 years old. -The average number of Strict Pull-ups is also presented for men & women at 30, 40 & 50 years old. -Pat & Boz discuss these numbers & provide context.By btwb

1
VNR #211: Bar Muscle-up vs Ring Muscle-up…which to learn first? 17:32

3M ago17:32

17:32

-A VNR listener wants to know which movement she should focus on developing first, ring muscle-ups or bar muscle-ups? -She also wants to know if she should learn the movement strict or is it ok to kip? -Pat & Boz answer these questions.By btwb

1
VNR #210: Maintain & Gain Muscle Mass at 50 years old. 28:23

3M ago28:23

28:23

-A VNR listener has two questions. -First, what is the best substitute for pull-ups if you don’t have a pull-up bar? -Second, what is the best fitness regime to maintain muscle mass at 50 years old? -Pat & Boz discuss these topics.By btwb

1
VNR #209: Fitness Trends that are considered “Fringe” 36:01

3M ago36:01

36:01

-A VNR listener wants to know what trends in fitness today would be considered “fringe”? -Pat & Boz discuss fitness trends that used to be fringe, currently still are, and ones they wish would go away.By btwb

1
VNR #208: Will increasing loads increase your fitness? 30:47

3M ago30:47

30:47

-A VNR listener wants to know if using heavier loads in workouts will increase his fitness? -Pat & Boz discuss this topic & offer some points to consider.By btwb

1
VNR #207: Top 3 Pros & Cons of CrossFit, according to AI. 26:24

4M ago26:24

26:24

-Pat asked Artificial Intelligence what the top 3 Pros & Cons of CrossFit training are. -Pat & Boz discuss the Pros & Cons to decide whether or not Artificial Intelligence provided a fair & accurate assessment.By btwb

1
VNR #206: How to establish a 1RM lift. 43:15

4M ago43:15

43:15

-Establishing a 1 Rep Max is an important part of your fitness journey. -Warm-ups, rest periods & loading choices all play a critical part. -There is no one correct way to establish a 1 Rep Max, but Pat & Boz explain what they like to do.By btwb

1
VNR #205: You don’t need more Double-unders. - Maximize your jump rope! 1:23:33

4M ago1:23:33

1:23:33

-Chris Rawlins is a jump rope expert. -He is a Buddy Lee Jump Ropes Level 3 Master Trainer. -He was the original Lead Instructor and Program Manager for the former CrossFit Jump Rope/Buddy Lee Masterclass. -Chris discusses all aspects of the jump rope that can be utilized & maximized. -Most people are only unlocking a fraction of the capacity avail…

1
VNR #204: Why do weights feel heavier at 5am? 29:09

4M ago29:09

29:09

-A VNR listener has been working out since 2012, typically in the afternoon. -For the last 6 months they have had to train at 5am. -They find lifting weights & being explosive at that hour to be very difficult. -They want to know why training in the morning is different from training later in the day. -Pat & Boz dive into this topic.…

1
VNR #203: Program Yourself vs Follow Programming. 46:37

5M ago46:37

46:37

-Should you program your own workouts or follow other programming? -There are pros & cons to creating your own workouts. -There are pros & cons to following programming created by someone else. -Pat & Boz dive into this topic.By btwb

1
VNR #202: Competitions: The Good, the Bad & the Ugly. 36:17

5M ago36:17

36:17

-Competitions, regardless of whether they are local comps or large scale events have potential pros & cons. -They can be fun community events & provide people with a goal to train for. -However, not all comps are created equal. -Pat & Boz have an unfiltered discussion on this topic.By btwb

1
VNR #201 - Redefining what a “Personal Record” means. 20:06

5M ago20:06

20:06

- Many people define whether or not they “PR” on a given workout using rather simple metrics. - If they do the workout faster, it is a “PR”. If they lift more weight, it is a “PR”. - While these are useful metrics, they are not the only factors athletes should take into consideration. - Pat & Boz discuss this topic.…

1
VNR #200 - Lessons Learned from 200 episodes. 35:04

5M ago35:04

35:04

- Over the last 4 years Pat & Adrian have recorded 200 episodes of Varied Not Random. - Pat & Boz reflect on lessons learned & key takeaways from all of the guests they have interviews & the topics they have discussed.By btwb

1
VNR #199 - Obesity. - What causes it & how to treat it 1:05:33

6M ago1:05:33

1:05:33

- Dr. Carolynn Francavilla is Board Certified in Family Medicine and a Diplomate of the American Board of Obesity Medicine. She is a nationally recognized obesity expert, lecturing to clinicians on the topic obesity. Dr. Francavilla serves on the Obesity Medicine Association Board of Trustees. - She discusses obesity’s causes, treatments & much mor…

1
VNR #198 - Nick Lima - Major League Soccer 51:49

6M ago51:49

51:49

- Nick Lima is a professional soccer player. - Nick has played for various MLS team & was a member of the US Men’s National Team. - He discusses life, training & more with Pat & Adrian.By btwb

1
VNR #197 - Pat & Boz’s CrossFit origin story 48:55

6M ago48:55

48:55

- A VNR listener wants to know how Pat & Adrian found out about CrossFit many years ago. - What was their introduction to CrossFit like & what was it like back in the early days? - Pat & Adrian discuss this topic & more.By btwb

1
VNR #196 - Press to Handstand, Forward Roll on Rings & other gymnastics skills. 25:55

6M ago25:55

25:55

- A VNR listener wants to know how to incorporate learning gymnastics skills into a program. - Weightlifting gets its own dedicated day…should gymnastics? - Pat & Adrian discuss this topic & more.By btwb

1
VNR #195 - 880 lb. Deadlift, drug free - John Clark 41:25

6M ago41:25

41:25

- John Clark has been Britain’s Natural Strongest Man 2X, Midlands Strongest Man 2x, England's Strongest Man competitor 3x, deadlifted 880 lbs drug free & also squatted 836 lbs. - Pat & John discuss his view on training, nutrition & more.By btwb

1
VNR #194 - 11x Kettlebell World Champion - Denis Vasilev 58:03

7M ago58:03

58:03

- Denis Vasilev is an 11 time World Champion in kettlebells. - Pat, Adiran & Denis discussed his journey into this sport, how he trains, technique, how & why people can benefit from kettlebells & much more.By btwb

1
VNR #193 - Ozempic. - The good, the bad & the ugly 41:36

7M ago41:36

41:36

- Ozempic is one of the most popular pharmaceutical productions currently on the market being used for weight loss. - Millions of Americans have either tired this product and/or are currently taking it. - Who should use this product? - Is it necessary? - What are the pros & cons? - Special guest EC Synowski from OptimizeMe Nutrition provides her pe…

1
VNR #192 - How to Deadlift 1000 lbs. - Jerry Pritchett 53:46

7M ago53:46

53:46

- Jerry Pritchett is regarded as one of the best deadlifters in the world. - He competed multiple times at the World’s Strongest Man. - He earned the title of “America’s Strongest Man” in 2017. - His best deadlift was 465 kg (1,025 lbs) & his best “raw” deadlift was 415 kg (915 lbs) - He is also a father & a professional metal fabricator. - Pat, Ad…

1
VNR #191 - Should you lift before or after a CrossFit class? 20:15

7M ago20:15

20:15

- A VNR listener wants to know if he should lift before or after his CrossFit class. - Currently, he takes a CrossFit class & then immediately after attends a weightlifting class. - He wants to know if this order is ok or if he should change his schedule to lift first. - Pat & Adrian discuss this topic.…

1
VNR #190 - Tell the truth to your members, whether they like it or not. 45:41

8M ago45:41

45:41

- As a trainer/coach it is your responsibility to tell the truth to your clients. - It is impossible to truly improve someone’s health & fitness if certain subjects are not allowed to be addressed. - Telling the truth may make for some uncomfortable conversations, but they are necessary. - Telling the truth can be done with empathy & compassion wit…

1
VNR #189 - Can you learn intensity training alone? 23:55

8M ago23:55

23:55

- Jonathan, a VNR listener, wants to know if it is necessary to be a member of a CrossFit gym in order to learn about intensity? - Can someone training alone truly workout at a level of relative intensity that is high enough to produce results? - Pat & Adrian discuss this topic.By btwb

1
VNR #188 - Training for multiple competitions at once…good or bad? 25:11

8M ago25:11

25:11

- Katie, a VNR listener, wants to know if training for multiple competitions at once is ok. - She wants to train & compete in a Strongman event & then compete in a CrossFit competition a week later. - Pat & Adrian discuss this topic.By btwb

1
VNR #187 - Is a little bit of bad technique ok? 25:08

8M ago25:08

25:08

- A trainer wants to know if allowing a little bit of bad technique is ok to make athletes feel good? - Pat & Adrian discuss this topic.By btwb

1
VNR #186 - How to create partner workouts. 34:41

9M ago34:41

34:41

- A husband & wife want to workout together, but they only have 1 barbell & one set of dumbbells. - They want to know how to make any workout into a partner workout. - Pat & Adrian discuss the various types of partner workouts & the many aspects to consider when programming them.By btwb

1
VNR #185 - Are Rebounding Box Jumps Dangerous? 29:03

9M ago29:03

29:03

- Are Rebounding box jumps dangerous? - Is there a real or just a perceived risk involved? - What are the pros & cons of rebounding box jumps? - Who should do them & who should avoid them? - Pat & Boz discuss these topics.By btwb

1
VNR #184 - Intensity - all you need to know 47:42

9M ago47:42

47:42

- What is the definition of Intensity? - How do we measure it? - Why is intensity important for fitness? - Pat & Adrian answer these questions are answered & many more topics related to intensity are covered.By btwb

1
VNR #183 - Hurting, sore all over & angry 31:57

9M ago31:57

31:57

- A new person has only been doing CrossFit for 3 weeks. - They are hurting & sore all over. - They can barely keep up during the workouts. - Recently, this new person decided to stop before the entire workout was complete. - The other members of the gym tried to motivate him by yelling, “Go! Go! Go!”, but that was the last thing this person wanted…

1
VNR #182 - Should you leave your gym? 25:38

9M ago25:38

25:38

- A member of a CrossFit gym is unsure whether or not he should leave his current gym & find another one. - The owners seem to play favorites with some members, while ignoring others. - Members who are friends with the owner can train twice a day, other members are not allowed to. - Pat & Adrian address these issues.…

1
VNR #181 - How much squatting is too much? 26:40

10M ago26:40

26:40

- A VNR listener named Jamie wrote in with a couple of questions. - He wants to know if taking “seasonal breaks” from fitness is okay? - He also wants to know how much squatting is too much? - Pat & Adrian address these topics.By btwb

1
VNR #180 - How to use btwb - YOUR Questions get answered 1:09:44

10M ago1:09:44

1:09:44

- This is the ultimate guide to optimizing your experience with btwb. - Jake works for btwb & is a subject matter expert. - Pat asked the community for their top questions about the btwb app. - Jake answers every question in detail, including doing a screen share when needed, to ensure everything is crystal clear. - Topics covered are: - What is Te…

1
VNR #179 - Grip Strength, Lumberjacks & being a 20-year CrossFit Affiliate 1:11:25

10M ago1:11:25

1:11:25

- Kurtis Bowler & his wife Laurie opened Rainer CrossFit in 2004. - Their gym recently celebrated its 20 year anniversary as a CrossFit affiliate. - It is currently the oldest active affiliate. - Kurtis shares the evolution of this gym over the last two decades. - He & Pat also chat about lumberjacks, grip strength & much more.…

1
VNR #178 - Are Butterfly Pull-ups worth the risk? 31:58

10M ago31:58

31:58

- A CrossFit enthusiast asked if butterfly pull-ups are worth the risk? - Pat & Adrian discuss this topic.By btwb

1
VNR #177 - Would CrossFit be better with no variance? 37:13

11M ago37:13

37:13

- A VNR listener does not like the “variance” aspect of the CrossFit methodology. - He wants to know what would be the pros & cons of simply repeating the same 3 weeks worth of workouts over & over forever. - Pat discusses these topics & more.By btwb

1
VNR #176 - “Murph” with 100 lbs & raising twins. - Dan Bailey interview 42:07

11M ago42:07

42:07

- Dan Bailey is multiyear CrossFit Games athlete, a husband & a new father to a set of twins. - Dan talks about how his life & training have changed since having kids, as well as the lessons he has learned. - He also has been pursuing the goal of a 600 lb deadlift, a 500 lb back squat & a 400 lb bench press. - Recently Dan completed the hero workou…

1
VNR #175 - Does 1 Strict HSPU = 1 Bodyweight Shoulder Press? 29:41

11M ago29:41

29:41

- A VNR listener observed the fact that she can do a strict handstand push-up, but cannot strict press her bodyweight with a barbell. - Would working on both movements at the same time be complementary to increasing her capacity, or is it better to focus on one at a time? - Does this apply to other movements, like bench press & push-ups, etc? - Pat…

1
VNR #174 - Should trainers always coach the same classes or mix it up? 24:23

11M ago24:23

24:23

- A VNR listener wants to know if trainers should always coach the same classes or mix it up? - If trainers always coach the same classes each day they have a better chance to deeply know those particular clients. - If trainers vary the classes they coach, they will be exposed to new members, and those members will get to experience a different coa…

1
VNR #173 - How to listen to your body when you’re addicted to working out 22:06

12M ago22:06

22:06

- A VNR listener wants to know how he can “listen to his body” while not having FOMO about not training. - He said he feels like he is falling apart lately. He has low back pain, a tweaked knee, & tennis elbow. - He also said he admits to being a bit stubborn & stupid by continuing to train. - Pat & Boz share their opinions on this topic.…

Btwb Podcasts