-The average One Mile Run time is presented for men & women at 30, 40 & 50 years old.
-The average number of Strict Pull-ups is also presented for men & women at 30, 40 & 50 years old.
-Pat & Boz discuss these numbers & provide context.

-A VNR listener wants to know which movement she should focus on developing first, ring muscle-ups or bar muscle-ups?
-She also wants to know if she should learn the movement strict or is it ok to kip?
-Pat & Boz answer these questions.

-A VNR listener has two questions.
-First, what is the best substitute for pull-ups if you don’t have a pull-up bar?
-Second, what is the best fitness regime to maintain muscle mass at 50 years old?
-Pat & Boz discuss these topics.

-A VNR listener wants to know what trends in fitness today would be considered “fringe”?
-Pat & Boz discuss fitness trends that used to be fringe, currently still are, and ones they wish would go away.

-A VNR listener wants to know if using heavier loads in workouts will increase his fitness?
-Pat & Boz discuss this topic & offer some points to consider.

-Pat asked Artificial Intelligence what the top 3 Pros & Cons of CrossFit training are.
-Pat & Boz discuss the Pros & Cons to decide whether or not Artificial Intelligence provided a fair & accurate assessment.

-Establishing a 1 Rep Max is an important part of your fitness journey.
-Warm-ups, rest periods & loading choices all play a critical part.
-There is no one correct way to establish a 1 Rep Max, but Pat & Boz explain what they like to do.

-Chris Rawlins is a jump rope expert.
-He is a Buddy Lee Jump Ropes Level 3 Master Trainer.
-He was the original Lead Instructor and Program Manager for the former CrossFit Jump Rope/Buddy Lee Masterclass.
-Chris discusses all aspects of the jump rope that can be utilized & maximized.
-Most people are only unlocking a fraction of the capacity available through proper jump rope training.
-Pat & Boz & Chris discuss this topic.