Varied Not Random #4: Heavy Days – Basic Principles Explained

Episode 4 of the Varied Not Random podcast is available now!

New episodes drop every Tuesday @ 1pm EST / 10am PST.

Listen on Apple, Google, Spotify, Stitcher, YouTube, or wherever you get your podcasts.


Heavy Days are essential & beneficial. Adrian & Pat discuss who needs to lift heavy, how often should it be done, warm-up sets versus working sets, how long to rest between lifts, when to go for a new PR & much more. They also warn against falling into the trap of trying to cram too much into a one hour class during heavy days.

Previous Episodes


Training volume and intensity are critical components to your fitness, but sometimes they can be misunderstood. Boz & Pat discuss what intensity and volume are, why they are so important and how much is appropriate. The conversation also covers how high intensity should not be confused with maximal intensity.


Adrian discusses what defines some of his “best sessions” in the gym. Every training session should have a focus and a specific desired outcome. Effectively removing unnecessary elements that distract from the focus of the day is critical. The importance of honestly assessing if your training is accomplishing your goals is discussed, as is how adding more training might not help you achieve your goals. Adrian reveals the most common advice he gives to gym owners and coaches.

About the Podcast

Hosted by Pat Sherwood & Adrian Bozman, each episode is packed with insightful & actionable information aimed at people passionate about CrossFit, health & fitness, as well as general strength & conditioning. If you are an athlete, coach, gym owner or simply enjoy improving yourself & those around you through fitness, you’ve come to the right place.

About Pat

Pat Sherwood has held credentials up to & including being a Level 4 CrossFit Coach. He worked for CrossFit, Inc for 14 years in various roles including media, health & seminar staff. He is married with 2 kids & a 3rd on the way. He is the owner of CrossFit Linchpin, enjoys ice cream & hates handstand push-ups.

About Boz

Boz started dabbling with CrossFit at the end of 2004 and got his L1 in early 2006. He has coached at:

– San Francisco CrossFit: 2006-2011
– CrossFit Brisbane (Australia): 2011
– Huntress CrossFit/The Tuxedo Social club (his low-key garage-gym ): 2014-2021

He’s also worked for CrossFit from 2007-present in various roles on the Seminar team, Education department and the CrossFit Games. “I love this stuff!”

New episodes drop every Tuesday at 1PM EST / 10AM PST

Listen on Apple, Google, Spotify, Stitcher, YouTube, or wherever you get your podcasts!

Thanks for being awesome!

Get The Latest
Get the latest blogs as soon as they drop. Nothing else.