Varied Not Random #5: Working Out With An Injury

Episode 5 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.


Injuries may occur during training, playing sports or just living your everyday life. When injuries happen we do not want to stop working out, we want to intelligently modify our training based on any limitations the athlete is presented with. How to accomplish this is discussed. Adrian and Pat also talk through several real world examples in their own lives.

Recent Episodes


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.


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.

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.