Varied Not Random #11: Keys to sustainability in CrossFit

Episode 11 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.


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. Why each area is important is discussed in order to provide athletes with the framework needed to make smart, long term decisions.

Recent Episodes


Wes describes how he got into CrossFit, joined the CrossFit Seminar staff and opened his affiliate. He explains the detailed on-ramp his gym uses to develop a highly professional coaching staff and he 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 is discussed. He also shares 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.

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!

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