Varied Not Random #33 – Training people with Down Syndrome, Cerebral Palsy & Autism

Episode 33 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 & Pat speak with John Mack, the owner of All Level CrossFit in Windsor, Ontario Canada. CrossFit All Levels opened in 2013, but in 2018 they started a special class for Adaptive Athletes. This class originally had one member who had Down Syndrome, but has significantly grown over the years. Adrian & Pat interview John as he shares how the program started, lessons learned as it evolved, and how it looks today.

Recent Episodes


Adrian & Pat talk about “The 10 General Physical Skills” found in the 2002 CrossFit Journal article entitled, “What is Fitness?”. The 10 General Physical Skills are presented as one of several models used to define fitness. All 10 skills are identified & defined. Adrian & Pat discuss if any one skill is more important than another and/or if all 10 are of precisely the same importance. How the skills are developed is covered, as well as the difference between training & practice.


Adrian & Pat talk about the Air Squat, Front Squat, Overhead Squat & the Back Squat. The benefits and key aspects of each overhead lift are explained. High bar versus low bar back squat is discussed. Box Squats & Pause Squats are also covered.

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 3 kids. 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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