-A VNR listener wants to know if training for HYROX will get someone fit enough to handle the challenges of real life? -Pat & Adrian discuss this topic.

-A VNR listener’s CrossFit gym is closing & he’s not sure what to do next. -There are some gyms close to him, but they are not CrossFit affiliates. -He & his wife have built a nice home gym, which they plan on using. -They are concerned about possibly missing the community aspect & the coaching they received at their previous gym. -They want advice on how to move forward with their fitness journey. -Pat & Adrian discuss this topic.

-What is Menopause? What are the various stages? -Should women in menopause avoid training with intensity? -Should nutrition change during this phase of life for women? -Does menopause cause weight gain? -EC Synkowski is the owner of “OptimizeMe Nutrition”. She tackles these questions & discusses this topic with Pat & Adrian.

-Are Goal Times actually necessary to improve your fitness? -Can you still get fit completely disregarding them? -Do they only exist to help maintain order during a structured class that needs to manage the clock? -Pat & Adrian tackle this topic.

-A VNR listener wants to know how to find the proper balance of doing CrossFit while pursuing another sport. -What are the pros & cons of doing another sport? -Do other sports have the ability to improve your CrossFit capacity? -Pat & Adrian tackle this topic.

-A VNR listener wants to know if squatting & deadlift should be avoided. -He recently listened to a podcast which included several well known people in the fitness industry & they generally said they avoid squatting & deadlifting with their clients. -Pat & Adrian tackle this topic.

-HYROX is gaining popularity. -What is it? -What does a HYROX race/event consist of? -Should normal CrossFit programming prepare you or is specialized training required? -Pat & Adrian tackle this topic.

-Some gym members love partner workouts. -Other members hate partner workouts. -Some members find them fun & motivating, while others find the peer pressure an anxiety ridden nightmare. -Do you like posting your results on a public whiteboard in the gym for everyone to see? -Do you consider the whiteboard to be inspirational or a source of public humiliation? -Pat & Adrian take opposite stances on these topics & play a bit of good cop, bad cop.

-3 different topics/questions are covered in a “quick fire” style. -Will artificial intelligence dominate workout programming? -Is it better to blow off the warm-up or the cooldown when short on time? -How can you avoid eating fast food when short on time? -Pat & Adrian explore these topics.

-A VNR listener wants to know if the Olympic Lifts are worth all of the effort required to perform them. -Their point is that these lifts are so technical & complicated that many people would be better off pursuing similar athletic benefits (like explosive power) through less challenging exercises like sprinting & box jumps. -Pat & Adrian explore this topic.

-A VNR listener wants to know what “side benefits” there may be to working out, other than the obvious ones like improving your health & fitness. -Pat & Adrian explore this topic.

-In today’s show Pat & Adrian tackle 3 topics. -A gym member wants to add some extra “at home” training & is looking for advice. -A VNR listener wants to know if fancy gizmos & gadgets are necessary to improve your fitness? -The final topic is whether or not strength is overprioritized. -Pat & Adrian discuss these topics.

-A gentleman has been doing CrossFit 5 days a week for 15 years straight. -Now, at 47 years old, he has lingering injuries, has lost interest in many movements & his motivation is low. -He says he is bored & has no desire to suffer during workouts. -He wants to know if he is alone in feeling this way & what others have done in this situation. -Pat & Adrian discuss this topic.

-A VNR listener wants to know if fitness would be better measured & tested by using metrics such as watts or joules. -Pat & Adrian discuss this topic.

-Some Gym Owners program their own workouts, others choose to use someone else’s programming. -What are the Pros & Cons of these two different approaches? -Pat & Adrian discuss this topic.

-Pat & his family recently took a 3-day vacation. -During that time he did not miss any training & worked out in the hotel gym. -He discusses what the original workouts were & how he modified them in the hotel gym. -The original workouts were… Monday July 21, 2025 9 Rounds for time, or not: 12 Dumbbell Power Snatch, 50/35 100m Run 8 Box Jumps, 24"/20" 6 Toes-to-bar Tuesday July 22, 2025 21-15-9 reps for time of: Push Press, 65% 1RM Chest-to-bar Pull-ups Wednesday July 23, 2025 ...

-Do you need to understand the CrossFit methodology to do it? -Does the average gym member simply do the workouts without truly understanding CrossFit? -Does this even matter? -Pat & Boz discuss these questions.

-Adrian discusses all of the 2025 CrossFit Games events & Pat reacts to them.

-Is sprinting dangerous for most people? -Is there a reason to ever “sprint” on tired legs? -Pat & Boz discuss these items.

-Have you ever been utterly destroyed by a workout? -Sometimes you can see a tough workout from a mile away. -Sometimes you get completely wrecked by a workout & you never saw it coming. -Pat & Boz chat about workouts that totally smashed them.