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-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.

-People seem to have endless excuses as to why they don’t work out. -We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid. -This episode covers excuses 6 through 10 on the list. Last week’s show covered excuses 1-5.

-People seem to have endless excuses as to why they don’t work out. -We’ve looked at the Top 10 most common excuses people use as to why they can’t work out & see if they are valid. -This episode covers excuses 1 through 5 on the list. Next week’s show will cover excuses 6-10.

-Danny is 5 feet & 7 inches tall. -He excels at pull-ups & burpees. -His back squat & deadlift numbers are excellent. -Movements like wall balls & rowing are very difficult for him. -He is frustrated because he cannot change his height & feels these movements will always be a struggle. -Pat & Adrian discuss these issues.

-What makes a movement “functional”? -Are movements like snatches, handstand push-ups & double-unders functional? -Are movements such as these necessary to be fit? -Pat & Adrian discuss these issues.

-Most of us work physically harder in the gym than we do in the real world. -The workouts we do in the gym ideally allow us to do difficult things outside of the gym. -Pat & Adrian discuss real life applications of their fitness.

-Joel is a 50 year old dad with 2 kids. He works from home full time & he is EXHAUSTED. -He works out at his local gym at 5am five times a week. -His sleep quality is poor & his sleep quantity is low. -His nutrition needs work. -He feels stuck & like he is no longer making progress in the gym. -He uses a wearable health/fitness tracker that constantly tells him he needs more rest. -Joel is asking Pat & Boz to help him navigate this phase of life.

-Annie Thorisdottir is widely known for being a Two time Champion at the CrossFit Games. She is also much more than that. -In this episode Pat talks with Annie about her fitness journey through the lens of motherhood. -Annie is a mother of two small children & she is pregnant with her 3rd. -She has gone from spending all day in the gym enduring multiple training sessions to working out one hour a day. -Annie is open & honest about the physical, mental & emotional lessons she has learned along the way.

-20 years ago Pat & Adrian did not know each other, but they attended the same CrossFit Level 1 seminar. -With two decades in the rearview mirror they reflect on how & why that experience was so impactful.

-Pat decided to do a 72-hour fast. -During this time he only consumed water, black coffee & sea salt. -Pat discusses why he chose to do this, how he felt both physically & mentally, as well as whether or not he would do it again. -Pat & Adrian discuss this.

-Pat Wynne placed 5th at the 2025 CrossFit Games in the 70+ Division. -While she did not participate in athletics growing up, she has always been competitive. -She found fitness through step classes & workout DVDs, before eventually falling in love with CrossFit. -After beginning CrossFit in 2010 at age 55 she trained relentlessly until achieving her goal of qualifying for the CrossFit Games in 2025. -This is her story.

What do you do for rest? Do you take Deload weeks? Do you prefer Active Recovery or Full Recovery? Do you take time completely off from training? Pat & Adrian discuss these topics.

2026 is finally here & lots of people will make goals around health & fitness. What are some good goals to focus on? What steps can be taken to help make goals more successful? Pat & Adrian discuss these topics. -2026 is finally here & lots of people will make goals around health & fitness. -What are some good goals to focus on? -What steps can be taken to help make goals more successful?