BuaCast

Training Diaries - Sunday - 30/7/23

29 Jul 2023

Contributed by Lukas

3RM clean and jerk to develop some absolute strength and powerFollowed by one max effort set in order to train muscle endurance and some grit Hosted ...

Training Diaries - Saturday - 29/7/23

28 Jul 2023

Contributed by Lukas

Speed and Agility are irreplaceable on the sports fieldToday we train both Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 28/7/23

27 Jul 2023

Contributed by Lukas

The more knowledge we have about how we operate and perform on a rower, the more options we have to play with come other rowing workouts.Today we deve...

Training Diaries - Thursday - 27/7/23

26 Jul 2023

Contributed by Lukas

Wall Balls are coming on game day with 20.5We have a chance today to develop a new baseline & dig into some big sets if possible Hosted on Acast....

Training Diaries - Wednesday - 26/7/23

25 Jul 2023

Contributed by Lukas

Developing high levels of fitness by actively working into "pain" during 2000m repeats on the bike Hosted on Acast. See acast.com/privacy for more in...

Training Diaries - Tuesday - 25/7/23

24 Jul 2023

Contributed by Lukas

you don't want to miss this one the opportunity to become stronger and more powerful is there for the taking Hosted on Acast. See acast.com/privacy f...

Constantly Varied #11

24 Jul 2023

Contributed by Lukas

Jamie and James are joined today by our very own creative mystro Miguel Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 24/7/23

23 Jul 2023

Contributed by Lukas

Movement quality is what separates the best from the rest today we work on just that Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 22/7/23

22 Jul 2023

Contributed by Lukas

Developing a new minimum for future wall ball workouts Your future self will thank you I think... Hosted on Acast. See acast.com/privacy for more inf...

Training Diaries - Sunday - 23/7/23

22 Jul 2023

Contributed by Lukas

Helen is one of the best known workouts in all of CrossFit.Today we've a small variation replacing the pull ups with a barbell There's no slowing down...

Training Diaries - Friday - 21/8/23

20 Jul 2023

Contributed by Lukas

Overhead squats are quite simply one of the best movements to develop overhead strength and mobility and bottom of squat mechanics Hosted on Acast. S...

Training Diaries - Thursday - 20/7/23

19 Jul 2023

Contributed by Lukas

Double trouble in every sense of the word2 workouts 2 different ergs 2 sets of 150 double unders fitness will be generated today Hosted on Acast. See...

Training Diaries - Wednesday - 19/7/23

18 Jul 2023

Contributed by Lukas

Direct Prep for GwenThe perfect chance to dial in on barbell cycling, generating power, and staying fast Hosted on Acast. See acast.com/privacy for m...

Training Diaries - Tuesday - 18/7/23

17 Jul 2023

Contributed by Lukas

A big dose of high intensity fitnessUpper body pulling paired with sprint style burpees Hosted on Acast. See acast.com/privacy for more information.

Constantly Varied #10

17 Jul 2023

Contributed by Lukas

Gillian joins Jamie and James this week.Mentioned on the podcast;The Lottery - Shirley Jackson The Dropout - Disney +Badblood The Good, The Bad, &...

Training Diaries - Monday - 17/7/23

16 Jul 2023

Contributed by Lukas

Heavy squats Max rep squats Leg strength and endurance will go through the roof after today Hosted on Acast. See acast.com/privacy for more informati...

Training Diaries - Sunday - 16/7/23

15 Jul 2023

Contributed by Lukas

Upper body strength Conditioning Amazing workout to set us up for the week ahead Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 15/7/23

14 Jul 2023

Contributed by Lukas

Pulling strength and body awareness will all be improved today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 14/7/23

13 Jul 2023

Contributed by Lukas

BIG partner cardio workout the perfect way to see out the week Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 13/7/23

12 Jul 2023

Contributed by Lukas

Pick your own workout today:2 movementsa set number of reps to hitattack it however you see fit Hosted on Acast. See acast.com/privacy for more infor...

Training Diaries - Wednesday - 12/7/23

11 Jul 2023

Contributed by Lukas

high intensity cardio with a mixture of implements today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 11/7/23

10 Jul 2023

Contributed by Lukas

Heavy HEAVY power cleansno better way to develop new strength and power Hosted on Acast. See acast.com/privacy for more information.

Constantly Varied #09

10 Jul 2023

Contributed by Lukas

Stephen joins James and Jamie for this weeks episode of constantly varied Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 10/6/23

09 Jul 2023

Contributed by Lukas

wall balls are todays focus, with step overs and push ups there to make the wall balls harder Hosted on Acast. See acast.com/privacy for more informa...

Training Diaries - Sunday - 9/7/23

08 Jul 2023

Contributed by Lukas

Upper body pulling strength is a huge focus this quarter, and today we will develop just that. Hosted on Acast. See acast.com/privacy for more inform...

Training Diaries - Saturday - 8/7/23

07 Jul 2023

Contributed by Lukas

Medball cleans provide the perfect opportunity to refine our clean technique without focusing on the weight of the bar Hosted on Acast. See acast.com...

Training Diaries - Friday - 7/7/23

06 Jul 2023

Contributed by Lukas

The ability to squeeze out one extra rep is where all the gains are today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 6/7/23

05 Jul 2023

Contributed by Lukas

snatch work, with a focus around the overhead catch position and the hang Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 5/7/23

04 Jul 2023

Contributed by Lukas

A remix on a previous Regionals workout.There are 2 options for todays workout - take on the challenge to move as fast as possible, or treat it like a...

Constantly Varied #08

03 Jul 2023

Contributed by Lukas

This week Amy joins James and Jamie for Constantly Varied Hosted on Acast. See acast.com/privacy for more information.

Constantly Varied #07

26 Jun 2023

Contributed by Lukas

Elaine joins James and Jamie again this week.We add a new feature this week and would love to hear your thoughts. Hosted on Acast. See acast.com/priv...

Training Diaries - Monday - 26/6/23

26 Jun 2023

Contributed by Lukas

heavy jerksfast jerksall the jerks Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 25/6/23

25 Jun 2023

Contributed by Lukas

grip intensive high intensity sunday funday workout Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 24/6/23

23 Jun 2023

Contributed by Lukas

straight up conditioningconsistency is the name of the game today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 23/6/23

22 Jun 2023

Contributed by Lukas

Squats for our main work to develop stronger, more enduring legswith a choice of 3 pairings - choose your poison Hosted on Acast. See acast.com/priva...

Training Diaries - Thursday - 22/6/23

21 Jun 2023

Contributed by Lukas

pick a weight, and stick with it.Hanging onto the bar is the hard part, and exactly what we're after Hosted on Acast. See acast.com/privacy for more ...

Training Diaries - Wednesday - 21/6/23

20 Jun 2023

Contributed by Lukas

developing muscle up and pull up kipping power Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 20/6/23

19 Jun 2023

Contributed by Lukas

short amounts of work calls for crazy high intensity the fitness lies in the work rate today Hosted on Acast. See acast.com/privacy for more informati...

Training Diaries - Monday - 19/6/23

19 Jun 2023

Contributed by Lukas

It's been a minute, snatching is back on the menu Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Sunday - 18/6/23

17 Jun 2023

Contributed by Lukas

12 rounds of fitness post game day, great way to get the body moving Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 18/6/23

17 Jun 2023

Contributed by Lukas

Time Trial to develop high end speed and coordination Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 17/6/23

16 Jun 2023

Contributed by Lukas

running and heavy barbellswhat a dreamy Saturday combo Hosted on Acast. See acast.com/privacy for more information.

GAME DAY

16 Jun 2023

Contributed by Lukas

The day we've been waiting for is here - enjoy it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 16/6/26

15 Jun 2023

Contributed by Lukas

Keeping busy throughout the 16 minutes is the key to gains today Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Friday - 16/6/23

15 Jun 2023

Contributed by Lukas

Pick the intensity you need to help you maximise game day tomorrow1- go all out, build confidence in your ability to push2- move at a moderate pace, s...

Training Diaries - Thursday - 15/6/23

14 Jun 2023

Contributed by Lukas

combining high skill gymnastics, with low skill high effort fitness Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Thursday - 15/6/23

14 Jun 2023

Contributed by Lukas

Direct prep for Saturday's cleans - clean pulls to work on timing, and heavy cleans to build confidence as a final tune up. Hosted on Acast. See ac...

Constantly Varied #06

14 Jun 2023

Contributed by Lukas

James and Jamie sit down for Constantly varied episode 6, with a special Guest Appearance !!Links mentioned in podcast;A bit of Optimisim: Life Worth ...

Game Week Diaries - Wednesday - 14/6/23

13 Jun 2023

Contributed by Lukas

Game Day is approaching, we have Max speed burpees and Pull Up practice to get us ready Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 14/6/23

13 Jun 2023

Contributed by Lukas

FAST FITNESSHigh Intensity rowing and double unders in the pursuit of better cardiovascular fitness and coordination. Hosted on Acast. See acast.com/p...

Training Diaries - Tuesday - 13/6/23

12 Jun 2023

Contributed by Lukas

2 movements1 barbellvarying weightsstrength, muscular endurance, and grit will be developed today Hosted on Acast. See acast.com/privacy for more info...

Game Week Diaries - Tuesday - 13/6/23

12 Jun 2023

Contributed by Lukas

Pick the level of your workout today, regardless of your choice, fitness will be developed. Hosted on Acast. See acast.com/privacy for more informatio...

Game Week Diaries - Sunday - 11/6/23

10 Jun 2023

Contributed by Lukas

12 rounds of fitness post game day, great way to get the body moving Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 11/6/23

10 Jun 2023

Contributed by Lukas

Time Trial to develop high end speed and coordination Hosted on Acast. See acast.com/privacy for more information.

GAME DAY

09 Jun 2023

Contributed by Lukas

The day we've been waiting for is here - enjoy it Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 10/6/23

09 Jun 2023

Contributed by Lukas

running and heavy barbellswhat a dreamy Saturday combo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 9/6/23

08 Jun 2023

Contributed by Lukas

Keeping busy throughout the 16 minutes is the key to gains today Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Friday - 9/6/23

08 Jun 2023

Contributed by Lukas

Pick the intensity you need to help you maximise game day tomorrow1- go all out, build confidence in your ability to push 2- move at a moderate pace, ...

Training Diaries - Thursday - 8/6/23

07 Jun 2023

Contributed by Lukas

combining high skill gymnastics, with low skill high effort fitness Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Thursday - 8/6/23

07 Jun 2023

Contributed by Lukas

Direct prep for Saturday's cleans - clean pulls to work on timing, and heavy cleans to build confidence as a final tune up. Hosted on Acast. See acas...

Game Week Diaries - Wednesday - 7/6/23

06 Jun 2023

Contributed by Lukas

Game Day is approaching, we have Max speed burpees and Pull Up practice to get us ready Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 7/6/23

06 Jun 2023

Contributed by Lukas

FAST FITNESSHigh Intensity rowing and double unders in the pursuit of better cardiovascular fitness and coordination. Hosted on Acast. See acast.com/...

Training Diaries - Tuesday - 6/6/23

05 Jun 2023

Contributed by Lukas

2 movements1 barbellvarying weights strength, muscular endurance, and grit will be developed today Hosted on Acast. See acast.com/privacy for more in...

Game Week Diaries - Tuesday - 6/6/23

05 Jun 2023

Contributed by Lukas

Pick the level of your workout today, regardless of your choice, fitness will be developed. Hosted on Acast. See acast.com/privacy for more informati...

Training Diaries - Monday - 5/6/23

04 Jun 2023

Contributed by Lukas

using movements and weight that are a little harder & heavier than we normally use in order to develop new work capacities. Hosted on Acast. See ...

Game Week Diaries - Monday - 5/6/23

04 Jun 2023

Contributed by Lukas

Heavy day with some direct movement prep for game day on saturday - this is a great opportunity to fine tune movement and get comfortable under heavy ...

Training Diaries - Sunday - 4/6/23

03 Jun 2023

Contributed by Lukas

isometric holds to build strength and stability through our midline, with lots of running to develop our cardiovascular system Hosted on Acast. See ac...

Training Diaries - Saturday - 3/6/23

02 Jun 2023

Contributed by Lukas

max rep setswith a strong hold to finish Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 2/6/23

01 Jun 2023

Contributed by Lukas

The ability to just keep moving is key today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 1/6/23

31 May 2023

Contributed by Lukas

heavy floor pressfast doubles max effort handstand hold Hosted on Acast. See acast.com/privacy for more information.

Constantly Varied #05

31 May 2023

Contributed by Lukas

Episode 5 in our Constantly Varied Series.Find out what James & Jamie are watching and learning about, and pick up a podcast and book recommendati...

Training Diaries - Wednesday - 31/5/23

30 May 2023

Contributed by Lukas

Performance Day is here 14 weeks since we last performed 23.1 - great opportunity to PB since our last time attacking this. Hosted on Acast. See acas...

Training Diaries - Tuesday - 30/5/23

29 May 2023

Contributed by Lukas

Speed is the name of the game today The faster we can continue to move, the fitter we get Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 29/5/23

28 May 2023

Contributed by Lukas

technique and power development day Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 28/5/23

27 May 2023

Contributed by Lukas

It's not won in the first half... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 27/5/23

26 May 2023

Contributed by Lukas

Success today comes down to how well we adjust the pressure as we pull. Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 26/5/23

25 May 2023

Contributed by Lukas

Couplet style workout with a huge opportunity to develop and refine skills Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 25/5/23

24 May 2023

Contributed by Lukas

Phenomenal leg strength makes everything else easiertoday, we build the strength Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 23/5/23

23 May 2023

Contributed by Lukas

Benchmark chipper 2 is here - a great workout to check in on our fitness and test our current capactities. Hosted on Acast. See acast.com/privacy for...

Training Diaries - Tuesday - 23/5/23

22 May 2023

Contributed by Lukas

Upper body pulling strength Followed by bike erg skill and cardio development Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 22/5/23

21 May 2023

Contributed by Lukas

A new movement added to the librarySomething we think you'll loveSomething we know will help you with toes to bar, burpees, and handstands.... Hosted ...

Training Diaries - Sunday - 21/5/23

20 May 2023

Contributed by Lukas

Building upper body strength and power. Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 20/5/23

19 May 2023

Contributed by Lukas

Working on our seated position through some squat therapy Working in a seating position with hard effort bike intervals Hosted on Acast. See acast.co...

Training Diaries - Friday - 19/5/23

18 May 2023

Contributed by Lukas

climbing the ladder,changing the movements building all the hip power in the world Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 18/5/23

17 May 2023

Contributed by Lukas

3 gears needed in this onecontrolled controlled attackfull attack Hosted on Acast. See acast.com/privacy for more information.

Constantly Varied #04

17 May 2023

Contributed by Lukas

Episode 4 in the Constantly Varied Series Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 17/5/23

16 May 2023

Contributed by Lukas

Easy Peasy, Lemon Difficult.thruster wall ball combo to build some leg and cardiovascular endurance Hosted on Acast. See acast.com/privacy for more i...

Training Diaries - Tuesday - 16/5/23

15 May 2023

Contributed by Lukas

3 position cleansinto 2 position cleans into heavy heavy cleans dreamy.... Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 15/5/23

14 May 2023

Contributed by Lukas

Recognising your skill level, then finding your next step is where the progress lies today. Hosted on Acast. See acast.com/privacy for more informati...

Training Diaries - Sunday - 14/5/23

13 May 2023

Contributed by Lukas

Pure Aerobic Conditioning at its finest Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 13/5/23

12 May 2023

Contributed by Lukas

We all need more developed grip strength.That's exactly whats on the menu today. You're welcome. Hosted on Acast. See acast.com/privacy for more info...

Training Diaries - Friday - 12/5/23

11 May 2023

Contributed by Lukas

The perfect workout to become more prepared, even if it makes you a little scared Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 11/5/23

10 May 2023

Contributed by Lukas

Tabata Thatcore work wrapped around all the fitness Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 10/5/23

09 May 2023

Contributed by Lukas

working on the skill of the transition between a clean and a jerk Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 9/5/23

08 May 2023

Contributed by Lukas

Non stop movement burning our muscles and lungs Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Monday - 8/5/23

07 May 2023

Contributed by Lukas

Pulling our way into a new week.Your pull ups will thank you LATer Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 7/5/23

06 May 2023

Contributed by Lukas

Staying smooth between movements will build confidence and make 23.1 retest a whole lot better Hosted on Acast. See acast.com/privacy for more inform...

Training Diaries - Saturday - 6/5/23

05 May 2023

Contributed by Lukas

The more we know about our rowing capabilities, the better we can perform on every rowing workout down the line Hosted on Acast. See acast.com/privac...

Constantly Varied #03

04 May 2023

Contributed by Lukas

Constantly varied episode 3Jamie talks through a new structure we're going to be using for our programming going forward, along with shout outs for th...

Training Diaries - Tuesday - 2/5/23

01 May 2023

Contributed by Lukas

Heavy Back squats = Stronger legsStronger legs = great ability to do everything Hosted on Acast. See acast.com/privacy for more information.