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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…
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…
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…
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”.
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…
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…
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…
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…
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.
VNR #261: Stop saying it’s the same workout!
-People will often do a workout, & then repeat that “same” workout months later.-This is a fair comparison if all elements of the workout remain the same each time.-However, what often happens is…
VNR #260: Top 10 Excuses People use NOT to Work Out. (Part 2)
-People seem to have endless excuses as to why they don’t work out.-We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid.-This episode…
VNR #259: Top 10 Excuses People use NOT to Work Out. (Part 1)
-People seem to have endless excuses as to why they don’t work out.-We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid.-This episode…
VNR #258: Is it better to be Short or Tall in CrossFit?
-Danny is 5 feet & 7 inches tall.-He excels at pull-ups & burpees.-His back squat & deadlift numbers are excellent.-Movements like wall balls & rowing are very difficult for him.-He…
VNR #257: Are Snatches & Double-unders “Functional” movements?
-What makes a movement “functional”?-Are movements like snatches, handstand push-ups & double-unders functional?-Are movements such as these necessary to be fit?-Pat & Adrian discuss these…
VNR #256: Fitness in the Real World, NOT the Gym.
-Most of us work physically harder in the gym than we do in the real world.-The workouts we do in the gym ideally allow us to do difficult things outside of the gym.-Pat & Adrian discuss real…
VNR #255: Help! I’m an exhausted 50 year old with 2 kids.
-Joel is a 50 year old dad with 2 kids. He works from home full time & he is EXHAUSTED.-He works out at his local gym at 5am five times a week.-His sleep quality is poor & his sleep quantity…
VNR #254: Annie Thorisdottir
-Annie Thorisdottir is widely known for being a Two time Champion at the CrossFit Games. She is also much more than that.-In this episode Pat talks with Annie about her fitness journey through the…
VNR #253: We got our CFL1 20 years ago…reflections & thoughts.
-20 years ago Pat & Adrian did not know each other, but they attended the same CrossFit Level 1 seminar.-With two decades in the rearview mirror they reflect on how & why that experience was…
VNR #252: 72 Hours with NO FOOD!
-Pat decided to do a 72-hour fast.-During this time he only consumed water, black coffee & sea salt.-Pat discusses why he chose to do this, how he felt both physically & mentally, as well as…
VNR #251: 2025 CrossFit Games, 5th Place in 70+ Division
-Pat Wynne placed 5th at the 2025 CrossFit Games in the 70+ Division.-While she did not participate in athletics growing up, she has always been competitive.-She found fitness through step classes…
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Varied Not Random has published 270 episodes since April 2021, covering topics in Fitness, Health & Fitness.
Varied Not Random is currently highly active with new episodes weekly. Average episode length is 37m.
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