BuaCast

Game Week Diaries - Monday - 4/9/23

03 Sep 2023

Contributed by Lukas

Game Week Day 1 One last chance to practice some heavy snatches before the weekends event Go get it Hosted on Acast. See acast.com/privacy for more i...

Training Diaries - Monday - 4/9/23

03 Sep 2023

Contributed by Lukas

Heavy Power Cleans - finding a 1RMfollowed by repeated high power reps Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 3/9/23

02 Sep 2023

Contributed by Lukas

16 minutes of non-stop bodyweight work getting us fitter and building resilience through the muscles Hosted on Acast. See acast.com/privacy for more ...

GAME DAY 2/8/23

01 Sep 2023

Contributed by Lukas

The Day has arrived3 months + , of hard intentional training now its time to put your best foot forward and leave it all on the floor Hosted on Acast...

Training Diaries - Saturday - 2/9/23

01 Sep 2023

Contributed by Lukas

strength is built when we lift heavy things upover and overand over again today we get stronger Hosted on Acast. See acast.com/privacy for more infor...

Game Week Diaries - Friday - 1/9/23

31 Aug 2023

Contributed by Lukas

Use this session however you need it Performing for Game day tomorrow - get the blood flowing Not able to attend game day - get fitter today Hosted o...

Training Diaries - Friday - 1/9/23

31 Aug 2023

Contributed by Lukas

absolute nonstoprelentlessfitness Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Thursday - 31/9/23

30 Aug 2023

Contributed by Lukas

Snatch Practice followed by high effort rowing repeatsvery deliberate final prep for GAME DAY on Saturday Hosted on Acast. See acast.com/privacy for ...

Training Diaries - Thursday - 31/9/23

30 Aug 2023

Contributed by Lukas

rowing time trials,with a healthy dose of pull upsa sprinkling of burpeesand a lot of grip work Hosted on Acast. See acast.com/privacy for more infor...

Constantly Varied #16

30 Aug 2023

Contributed by Lukas

Elaine brings her energy to the lads this week.covering all the usual great stuff along with some words of wisdom for the upcoming GAME DAYs Hosted on...

Training Diaries - Wednesday - 30/8/23

29 Aug 2023

Contributed by Lukas

4 different types of thrusters today heavy medium lightvery light covering the full spectrum of thrusters Hosted on Acast. See acast.com/privacy for m...

Game Week Diaries - Wednesday - 30/8/23

29 Aug 2023

Contributed by Lukas

Just as you think you need a break, the workout shifts slightly.Non stop high effort work for 12 minutes Hosted on Acast. See acast.com/privacy for m...

Training Diaries - Tuesday - 29/8/23

28 Aug 2023

Contributed by Lukas

A gymnastics and Cardio pairing that will build some serious midline strength and lung capacity Hosted on Acast. See acast.com/privacy for more infor...

Game Week Diaries - Tuesday - 29/8/23

28 Aug 2023

Contributed by Lukas

Sometimes doing a little too much, is exactly what we need.Today seems like a good day to do just a little extra :) Hosted on Acast. See acast.com/pri...

Training Diaries - Monday - 28/8/23

27 Aug 2023

Contributed by Lukas

Heavy heavy heavy power cleans what a away to start the week Hosted on Acast. See acast.com/privacy for more information.

Game Week Diaries - Monday - 28/8/23

27 Aug 2023

Contributed by Lukas

Game Week is hereFinal prep for everything is upon us Get your snatches feeling sharp to build some confidence today Hosted on Acast. See acast.com/p...

Training Diaries - Sunday - 27/8/23

26 Aug 2023

Contributed by Lukas

Simple Conditioning Low skill, high effort, lets goooo Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 26/8/23

25 Aug 2023

Contributed by Lukas

sit down stand uplie down stand up do it faster = fitness Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 25/8/23

24 Aug 2023

Contributed by Lukas

Break it up however you wantuse today to get fitter AND give you a guide on your strategy for 20.5 on Game Day Hosted on Acast. See acast.com/privacy...

Training Diaries - Thursday - 24/8/23

23 Aug 2023

Contributed by Lukas

Pushing the fitness levels up a watt Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 23/8/23

23 Aug 2023

Contributed by Lukas

The day has finally arrived.How heavy can you go and hold on?ENJOYYYYYY Hosted on Acast. See acast.com/privacy for more information.

Constantly Varied #15

22 Aug 2023

Contributed by Lukas

Jose joins James and Jamie on CV this week. The lads discuss whats the one workout they would actively avoid this week, Jose presents a Jose question,...

Training Diaries - Tuesday - 22/8/23

21 Aug 2023

Contributed by Lukas

Becoming more athletic is one of our goals for you.That means doing things a little different sometimes.Like today.PARKOUR Hosted on Acast. See acast....

Training Diaries - Monday - 21/8/23

20 Aug 2023

Contributed by Lukas

SPEED KILLS OLD PR'sthe ability to move quicker UNDER the barbell is the key to unlocking new PRsGo get faster today Hosted on Acast. See acast.com/p...

Training Diaries - Sunday - 20/8/23

19 Aug 2023

Contributed by Lukas

Heavy compound lifting - developing lower body strength, with upper body power Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 19/8/23

18 Aug 2023

Contributed by Lukas

If you haven't recognised the important of the "Girl" workouts in CrossFit by now, I don't know what else to say ...Nicole - all the running, all the ...

Training Diaries - Friday - 18/8/23

17 Aug 2023

Contributed by Lukas

Karen AND Isabel When one famous workout isn't enough - lets blend two together. Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 17/8/23

16 Aug 2023

Contributed by Lukas

Mono Benchmark 1 We've been training very deliberately for this oneENJOY Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 16/8/23

15 Aug 2023

Contributed by Lukas

GRACE One of the most famous workouts in all of CrossFitIf you haven't got a Grace time - get in and set oneIf you do, lets see how well our barbell c...

Training Diaries - Tuesday - 15/8/23

14 Aug 2023

Contributed by Lukas

Overhead mobility work for fully functioning shoulders, followed by a highhhh intensity partner workout Hosted on Acast. See acast.com/privacy for mo...

Constantly Varied #14

14 Aug 2023

Contributed by Lukas

Just James and Jamie this weekThe lads get straight into some training lessons that we think you'll find hugely valuableThe Podcast Jamie suggested th...

Training Diaries - Monday - 14/8/23

13 Aug 2023

Contributed by Lukas

Cindy paired with box jumps High heart rate fitness, for a fab twist on a CrossFit Classic Hosted on Acast. See acast.com/privacy for more informatio...

Training Diaries - Sunday - 13/8/23

12 Aug 2023

Contributed by Lukas

Getting after stroke rate work on the rower, and pairing it with heavy overhead pressing Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Saturday - 12/8/23

11 Aug 2023

Contributed by Lukas

Toes-to-ring progress, high effort skiing, and smooth skipping Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Friday - 11/8/23

10 Aug 2023

Contributed by Lukas

There's simply no avoiding it, your grip will get stronger today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Thursday - 10/8/23

09 Aug 2023

Contributed by Lukas

Stronger Upper bodyMore powerful lower body Generally fitter Humanwin win win today Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Wednesday - 9/8/23

08 Aug 2023

Contributed by Lukas

refining our snatch rhythm and developing more power through the 1st and 2nd pull Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Tuesday - 8/8/23

07 Aug 2023

Contributed by Lukas

gymnastics skill work on the rings, building confidence and strength in positions followed by a spicy workout sure to get the heart pumping Hosted on...

Constantly Varied #13

06 Aug 2023

Contributed by Lukas

Jamie James and Elaine sit down again this week.A main discussion around last weeks podcast suggestion, our usual overrated or underrated and current ...

Training Diaries - Monday - 7/8/23

06 Aug 2023

Contributed by Lukas

stronger more enduring legs stronger more enduring lungs stronger more enduring people Hosted on Acast. See acast.com/privacy for more information.

Training Diaries - Sunday - 6/8/23

05 Aug 2023

Contributed by Lukas

Rowing pace workRowing power work Rowing pace work Power sandwich with Pace for bread If nothing else, you'll walk away with confidence in your rowing...

Training Diaries - Saturday - 5/8/23

04 Aug 2023

Contributed by Lukas

A chance to test our overhead strength, followed by a tough kettlebell challenge to get us stronger Hosted on Acast. See acast.com/privacy for more i...

Training Diaries - Friday - 4/8/23

03 Aug 2023

Contributed by Lukas

Partner work to finish off another fab week of training hip powerleg endurance it's all getting work today Hosted on Acast. See acast.com/privacy for...

Training Diaries - Thursday - 3/8/23

02 Aug 2023

Contributed by Lukas

Developing more power is essential not only for more pull ups, but to get more complex gymnastics movements like chest to bar and muscle up variations...

Training Diaries - Wednesday - 2/8/23

01 Aug 2023

Contributed by Lukas

A chipper that can be approached from the top down or the bottom up either way you attack it, you'll get fitter Hosted on Acast. See acast.com/privac...

Training Diaries - Tuesday - 1/8/23

31 Jul 2023

Contributed by Lukas

Building confidence in the snatch comes from competence in every position today we've multiple variations to nail all of them Hosted on Acast. See ac...

Constantly Varied #12

31 Jul 2023

Contributed by Lukas

This week Elaine joins Jamie and James on CV.Going into what's the MOST IMPORTANT training session of the coming week, Where our fixed mindset creeps ...

Training Diaries - Monday - 31/8/23

30 Jul 2023

Contributed by Lukas

Kipping gymnastics practice with a clear focus to get one step closer to ring muscle ups Hosted on Acast. See acast.com/privacy for more information.

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...