- A VNR listener, who has been a CF coach for 5 years, was recently preparing to take the RKC1 qualification. 
- While preparing for this qualification he received a lot of flak for the “American Swing”, which is so prevalent in CrossFit.
- Since the Kettlebell Snatch also takes the kettlebell to the overhead position, why is it not more frequently utilized in training?
- Pat & Adrian discuss this topic.

- A VNR listener from the UK says he struggles when trying to perform complex movements while fatigued.
- Bar muscle-ups, Ring Muscle-ups, Double-unders, Snatches & Chest-to-bar Pull-ups are some of the movements he mentioned as being problematic.
- He is looking for how to best improve these areas of his fitness.
- Pat & Adrian discuss this topic.

- A 28 year old Police Officer from Europe is considering becoming a competitive athlete.
- He has only been working out for 3 years, and only doing CrossFit for 6 months.
- After winning a local competition a trainer has told him that he has potential to go to the next level.
- What are the pros and cons of this decision?
- What does it really take to make this happen?
- Pat & Adrian discuss this topic.

- A VNR listener wants to know if they should workout while sick?
- They said they never used to get sick, but that has changed since having kids.
- Their child is in daycare & now it seems they are sick all the time & their fitness is taking a serious hit.
- Pat & Adrian discuss this topic.

- Kristi Eramo O’Connell has been a lifelong athlete. 
- She competed 7 times at the CrossFit Games, six of which were as an individual athlete.
- She recently ran a marathon in 3 hours & 4 minutes with minimal training.
- She retired from the CrossFit Games with a new focus of “taking on different athletic challenges”.
- Hyrox racing was one of her new challenges & she took 1st place. 
- Pat & Adrian discuss these topics & more with her.

- Why is Nutrition important? What aspects of fitness & health are affected?
- How & when do you broach the subject with someone?
- What are actionable steps to try with clients and/or friends?
- Pat & Adrian answer this question based on their personal experiences. 

- A VNR listener asked for tips & tricks for eating well while traveling.
- Pat & Adrian answer this question based on their personal experiences.

- A VNR listener asked the question, what would Pat & Adrian be doing if CrossFit never existed?
- Pat & Adrian answer this question with regard to physical fitness, as well as occupation.

- A recreational athlete has been doing CrossFit for 6 years & is considering dropping a couple of Crossfit sessions each week to add in some bodybuilding. 
- They want to know if they would be “Cheating” on CrossFit by doing some globo gym isolation movements. 
- Form, function & aesthetics are discussed.
- Want vs Need is discussed.
- Accessory work is touch on.
- Pat & Adrian dive into this great topic.

- Chad Vaughn is a 2-Time Olympian, 9-Time Senior National Champion, 2003 Pan American Games Gold Medalist, 3-Time Pan American Games Team Member, 6-Time Pan American Team Member, 6-Time World Team Member & Former Senior American Record Holder.
- He is also very well versed in CrossFit.
- Pat & Adrian cover a wide range of topics from Chad’s journey to the Olympics, coaching athletes, & lessons learned from a lifetime of lifting.

- A gym owner refuses to program short workouts.
- The gym owner feels that most people come to the gym to do a “nice long workout”.
- A trainer (not the owner), who is responsible for creating the programming for the gym does not agree with the owner on this subject & feels short workouts need to be programmed.
- Pat & Adrian discuss this topic & offer guidance.