Varied Not Random

- Part 1 of Pat and Adrian’s interview with Chuck Carswell.- Chuck is a Level 4 CrossFit trainer, a flowmaster and currently heads the CrossFit Scholarship program. - He is a former affiliate owner that has worked over 500 CrossFit seminars all over the world.- Chuck is one of the most influential and well respected figures in CrossFit. - He shares his story, how he got involved with CrossFit and much more.

- Adrian and Pat go back and forth providing their key areas to focus on regarding sustainability in CrossFit.- Consistency, training volume, motivation, intensity, body maintenance, scaling, and much more is covered.

- How Wes got into CrossFit, joined the CrossFit Seminar staff and opened his affiliate.- Wes credits his coaching staff with the solutions Coast Range CrossFit implemented to serve its community during COVID.- How to ensure your clients are able to get extra care and attention while keeping the group class on schedule.- Wes explains the detailed on-ramp his gym uses to develop a highly professional coaching staff.- Lessons learned during two years of training chronically ill, severely overweight and elderly populations. 

- Internal & external motivations are key factors to keep you interested in working out regardless of what phase of life you are in. - Adrian & Pat share what initially motivated them to begin working out early in life & what has kept them consistent for decades.- Adrian walks through his experience experimenting with classic bodybuilding, kettlebells, & then finding CrossFit.- Pat discusses getting into working out after being an overweight child, training to become a Navy SEAL & then discovering CrossFit. 

- Bryant Powers is a Level 4 CrossFit coach and the owner of CrossFit Oahu. - He has been an affiliate owner since 2006. - He started training outside in a park and grew into a 13,000 square foot facility. - He happily shares his lessons learned as both a trainer and gym owner. 

- A way to categorize and measure progress is given, unrelated to workout times.- Categorizing a beginner, intermediate and advanced athlete.- How each category of athlete can measure their progress.- The importance of consistency.- A brief discussion of the btwb Fitness Level.

- Boz explains the role of the coach is to provide clarification to athletes.- This clarification exists in both the short term and long term sense.- Strip away the unnecessary and focus on what needs to happen today.- Questions and topics from the community are addressed.- A trainer’s struggle to properly instruct the fundamentals to his group class is discussed.- An athlete’s concerns regarding how to improve his pull-ups during class is covered.- The question of “why are we training?” is answered.

-Injuries may occur inside or outside the gym.-We want to keep our athletes working out while being mindful of the injury.-The focus of this episode is not rehab.-How to use an injury as an opportunity to focus on areas you’ve neglected.-Real world examples are given from Adrian & Pat’s life.

-How to structure a Heavy Day in the gym.-Who should lift heavy & how often?-How to warm-up.-How long to rest between lifts.-When to attempt a PR lift.-Avoid the trap of trying to cram too much into a 1 hour class.

-Volume & Intensity, defining our terms.-Why is intensity so important?-How much volume is appropriate?-High intensity should not be confused with maximal intensity.-Track your data to ensure your fitness is trending in the right direction.