-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 final one for the year will take place in September.
-This time Pat says it was a relatively easy experience to not eat for 3 days.
-He approached a couple of elements differently this time, perhaps this made the difference.
-Pat & Adrian discuss this topic.

-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”.

-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 feedback necessary to improve.
-Pat discusses this experience with Adrian.

-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 this episode Matteo discusses how he would manage a typical one hour class when the workout of the day is very short, like “Grace”.
-Pat & Adrian discuss this topic with Matteo.

-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 show.

-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 notch training facility with a strong, inclusive culture.
-In this episode Pat & Adrian talk with Diogo about what makes a gym successful, how to create systems that work & lessons he has learned along the way.

-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.

-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 an athlete will use a heavier loading the second time & then be disappointed if/when they do not beat their previous score.
-Comparison is a useful tool, but it is also the thief of joy.
-In this episode Pat & Adrian discuss this scenario.