BuaCast: Recent Episodes
CrossFit Bua
The BuaCast has a mixture of guests from the health and fitness space covering all aspects relevant to human performance.Seeking out those who have, and continue to push the limits of both physical and mental performance. and pulling lessons from their story.
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Everyone wants to pay less tax - make it a reality today
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Snatch Day - 3 plays on power snatch today - all there to help get you stronger, more powerful and more confident in your snatch
Some audio is a little jumpy today, apologies
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A play on one of this years CrossFit QF workouts
high levels of both Physical and Mental training today
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Upper body strength at its absolute finest today
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Laura joins Jamie and James today on CV
we talk about passion, particularly how important it is when it comes to GRIT
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Bank holiday Monday partner vibes
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developing more explosive power through big repeatable jumps
and heavy heavy lifting
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Dialled in rowing
Harded legs through the lunges
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Midline-shoulder connection getting trained in 3 different ways today
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Heavy doubles
training to develop all. the. power
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Find a rhythm
Now move a little faster
Keep going...
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Intensity is the name of the game today
moving well, moving fast, moving in big sets is how we progress today
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Hard effort skiing, sandwiched between hard effort gymnastics
Developing skills under fatigue is the name of the game today
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Burpees on burpees on burpees
with a sprinkle of rowing and lunging
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Power snatches
Snatch pulls
Putting the pieces of the snatch jigsaw together
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turning on a 6pence today is the key to success
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Strength is never a weakness
Lets build some upper body strength today
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PRACTICE MAKES PERMANENT
4 chances to dial in on a specific component, then a final chance to bring it all together
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HEAVY DEADLIFTS
9 heavy sets to get the whole system strong
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Movements that interfere with each other make for the tastiest workouts.
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Working very specifically on the upward drive, and downward dive in the snatch
Not to be missed...
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COACH MANU is in the house.
James, Jamie, and Manu get into a fantastic chat today diving into Manu's amazing journey from a supervisor in Whirlpool, to Manager of Bua Smithfield.
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HEAVY PULL UPS
into lotssssss of movement
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the highest of high effort fitness is what gets you through todays workout
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Wall Walks
Power Cleans
Front Squats
Might just make for the best combination you've never tried before
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Hard gear shifts in todays workout, make it a fun one for sure.
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Handstand play into hard effort fitness
use your partner to get the most out of your session today
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After tuesdays session we're primed and ready to hit today with a bang
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Hard effort cycling
with mixed damper settings
Basically the Tour de Irlande
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BRING A PEN AND PAPER
we're running through an exercise on how to ACHIEVE your goals, not just set them.
Maybe one of our favourites every recorded.
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chasing the highest number of unbroken reps brings a tonne of confidence for future workouts
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all the burpess
means all the fitness
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Rowing technique
Rowing pace
Rowing rowing rowing
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Speed kills... old PRs. The faster we go today, the fitter we get.
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Pull Ups and Front Squats,
with a twist
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Fitness, followed by fitness, with a sprinkle of fitness.
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Dunleers newest Coach; Aine joins jamie and James on the podcast today.
Talking all about Big Life Changes
The Videos we selected:
This Guys Reaction...
Crazy dog man...
Road to Le Mans
Jay Z
Donny Shankle
Jerry Seinfeld
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Heavy day disguised as a workout
Use today to get stronger
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A repeat workout, can you beat your previous self?
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high skill,
high fitness
high effort
beautiful Sunday fitness
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Gear changing in fitness is one of the hardest skills to master
Today we get after it.
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There is one surefire way to build stronger legs
and thats squat heavy
So I guess we'll see you under the bar
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the challenge has been set, can you finish a round?
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Our Newest coach Dean "Ozzie" Osbourne joins Jamie and James on the podcast today.
We get to know a little more about Ozzie, but then dive into learning styles and how we like to learn.
Along with a look ahead to the next weeks training, and some giggles in our "would you rather" section
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Heavy cleans done with pin point precision lead to phenomenal gains
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Steady work, each section performed with high intensity
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Heavy work
Light work
Fast work
WORK WORK WORK
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Barbell cycling is a never ending skill we need to work on
Today we get 4 chances to hang on for dear life and squeeze out every rep imaginable
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Overhead squats
Paired with Mobility work
To help create the perfect overhead squats
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EPISODE 40
can you believe it?!
James and Jamie get into the next Game Day and what we are training for over the next quarter.
We can't wait to get fitter, faster, and stronger with all of you :)
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There's nothing that gets us fitter than high intensity, full sendies fitness.
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Strength Building through pull ups, conditioning work through deadlifts
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Handstand walk practice,
Plus mindset practice
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Partner Workout for Paddys day
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3 moves on the box, into max effort swings
Your legs have no choice but to become more powerful and enduring today
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Teamwork makes the dream work
All the calories need to go, and it will take you plus two to get rid of them.
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Kerry's finest; Pa White joins Jamie and James on the podcast today
Talking all things FUN in coaching & training, a topic rarely breached in the coaching sphere. Along with recommendations, and would you rather...
This was a fun one.
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Movement efficiency is one skill aspect we want to constantly develop
Today is the day
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Heavy Jerks
into heavy push press
into heavy strict press
Today is all about the game
play the game well to win :)
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Fitness fitness fitness fitness
pull ups :)
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Time compressed heavy lifting
Speedy burpees
Hard effort biking
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Body control is one of the most important things when it comes to athletic development
Followed by highhhhhhh effort fitness.
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Handstand skill work
Followed by a high effort partner workout
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Heavy Cleans
But in a complex
As an Amrap
Potential gains - very high
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(Almost) every variation of pressing
One surefire way to get stronger, is target the same muscle groups in a slightly different pattern
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Fitness at its absolute finest
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High effort conditioning
Paired with some isometric holds
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Snatches
As a complex
With a Pause
All with the intention to become a stronger, more powerful athlete
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A lunging version of last years open workout
Sure to make for a spicy alternative
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Fast Feet make for Faster Athletes
Powerful hips make for Powerful Athletes
We've got it all going on today
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HEAVY JERKS
A chance to see where your current capabilities are
Followed by a Short burst of strength endurance work
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Long Stints of Continuous work is one of the best ways to develop fitness
You're welcome
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Heavy Heavy Heavy Cleans
More power
More Speed
More Awesomeness
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New Skill Practice
followed by
Maximum time under tension work
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Nutrition is always something that needs work
Today Jamie, James, and Stephen sit down and talk through whats working for them currently.
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Long, non stop, hard effort fitness
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Dug up from the Bua Archives
light, medium and heavy thrusters
with burpees for a little rest
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Pull ups when fresh are one thing
Pull ups under varying levels of fatigue are a totally different thing
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16 minutes of high effort work
"simple" movements performed to our highest standard
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2 squat variations
squeezing a tonne of work into a short space today
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big conditioning piece followed by gymnastics skills practice
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Heavy singles of presses, into allllll the push presses and double unders
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James, Jamie, and Jose talk about the 5 Stages of Mindset after spending the weekend with CrossFit Legend, Ben Bergeron
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Heavy cleans, with an extra element of time pressure.
Followed by heavy clean deadlifts
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HIGH EFFORT FITNESS
sprint session
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Skill work on Pistols
Followed by choose your own squats - just get stronger
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gymnastics & conditioning in a beautiful emom pairing
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Both partners working
get strong by getting through the barbell work
get fit by hammering the bike
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Open Prep
Segmenting the workout, allowing us to work at a slightly higher intensity, for longer
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Dumbbell complex workout
Finding a weight to get stronger, and keep the reps coming is vital to success today.
Not too light
Not too heavy
Just right
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Gillian, Elaine, and James talk about the beginners mindset
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Heavy Cleans
but
Touch n Go
and
Sets of 6
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the goal is always legs that don't quit.
taxing the lags in all directions today
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all the pull ups, paired with all the calories.
Gymnastics under fatigue is essential coming into the open
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teamwork makes the dreamwork
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Darina joins Jamie and James this week on the Podcast.
With some amazing plans up her sleeve to increase participation, and support of health and fitness endeavours across the island of Ireland.
With the first step in her plans; the Functional Fitness Gym Conference coming up on 10th February.
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High effort work, alongside high effort work, matched with high effort work.
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Accumulate as much weight as possible over all the sets
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You have no choice but to get fitter today
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iI'll feel like a bomb has gone iff in your legs after this one
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Different style of workout today.
Gymnastic / Upper body strength is something that always needs developing
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Heavy lifting, in a complex, for as many rounds as possible
Allllllllll the strength gains today
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non stop
high effort
fitness
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Heavy Jerks
Medium Jerks
Light Jerks
All the power
all the strength
all the fitness
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Skill and strength work climbing the rope
Followed by a unique conditioning workout - cycle and ski into the abyss
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HIGH INTENSITY FITNESS
Sometimes we gotta move fast.
Today is one of those days
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Full body strength work today
With the best workout name, probably ever
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friday kettlebell fun
you cant help but get more powerful today
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Acid Bath is a workout you never forget
Todays fitness brings the same level of intensity and therefore gains :)
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Elaine James and Jamie talk about Vanity.
A subject they'll definitely touch upon again soon.
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All the thrusters
and All the double unders
holding on for bigger sets leads to the most progress today
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Theres always room to brush up on our gymnastics technique and practice more basic positions
today it's exactly what we're getting after in class
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MAX effort Power Snatch
-- Followed by PERFECT power snatch reps
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30 mins to accumulate as much fitness as possible
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heavy lifting
over and over and over
strength, power, fitness,
its all going on today
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Nothing gets the legs stronger like a tonne of squats
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Ever checked your body language?
Jose joins Jamie and James this week to talk all things body language and more.
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handstand push ups - to dial up body control and work some skills
box jump overs - to add in cardio and work some speed
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3 less common movements
brought together to make a fitter, faster, stronger version of you
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legs legs legs
they'll have new capacities after this one
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big accumulation of fitness
high effort in our positions and unbrokenness make this a great workout
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movement patterns
performed slightly differently
for speed
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Heavy presses to build shoulder strength
then going full Seb Coe on the ski erg
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New Year
New Constantly Varied
The guys dig into their new year goals, what they want to achieve this year.
and we finish off the show with a new segment - let us know what you think!
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how many reps can you accumulate?
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FAST efforts
working our gymnastic skills under time and lung pressure
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HEAVY deadlifts to start the week
It's been a minute since we deadlifted heavy - LFG
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Sing it;
Rockin' around the bike and ski
have a happy sunday sweat
bodies on the floor where you can see
...
I'll stop now
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It's only 55 push press and 300 double unders...
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Heavy Cleans
Lots of them
AMAZING grace
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High Effort across multiple movements today
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Gillian Jamie and James sit down and talk about friends
making new friends
what makes a friend
we'd love to know your thoughts and views on friendship...
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Sprint work today
Literally - sprinting :)
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High Power
High Effort
High Reps
You cant avoid getting stronger today
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Going over the amazing results of last weeks Game Day,
and diving into what our next Game Day will hold
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30 of the strictest pull ups possible, in 3 different variations to create new muscle tissue strength
followed by deliberate practice intervals on the rower
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Couple of Wall balls on the menu today
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High effort movement
done at your own pace
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Open style workout
non stop high intensity movement
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to get the most out of todays workout
practice perfect positions
then add the level of intensity you need
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MAX EFFORT ROWING REPEATS
the temptation to slow down today will by sky high
the reward for fighting, and keeping effort maximal will be even higher.
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Shefo Joins James and Jamie on Constantly Varied this week
The lads go deep on some training reflection around how their training has been going, and what they need to do to improve
There's something for you to try at home today, so get your pen and paper ready as well
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Partner workout
With some upper body skill and strength work
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GET READY FOR GAME DAY
figure out what you'd love to hit, and work backward from there :)
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Heavy lifting, plus high pressure skipping
final prep for game day with skipping - lets gooooo
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team work makes the dream work
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Another Open workout
This time we get to put our wall walks to the test
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we only really achieve new levels of fitness when we push our limits a little further than we want to
today provides the opportunity to push, just a little more
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Heavy cleans to get us ready for Game Day around the corner
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High effort fitness at its absolute finest
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Heavy Cleans to start the week
along with some speed and power work in the build up
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Partner work to accumulate tonnes of wall walks and build tonnes of fitness
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Snatches today can really help us develop even more power and even more speed
which will help us left even heavier come game day :)
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gymnastics skills practice to develop full body awareness
and
hard effort conditioning to get us ready for FRAN
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Leg strength isn't going to be an issue when it comes to game day - but only if we push the limits to what we can lift today
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This week Elaine joins Jamie and James
Talking about their favourite moment from the past week, their favourite workout coming up in the next week
As well as how to get the most value out of your coach
And of course, overrated or underrated
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17.1 is finally here
Taking on the challenge is the exciting part today
All the hard work has been done, our bodies are ready.
LETS GO
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One for your lungs and your heat
they'll get a hefty dose of fitness today
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A combination of fun and strength building
Handstand Play along with Shoulder Press
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The highest of high effort days
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Rowing
Rowing
Rowing
Pull ups
Rowing
Hollow hold
Rowing
Rowing
More pull ups
Rowing
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One of the most famous workouts to come out of the CrossFit Open.
Anyone who has done this one before will remember where and when.
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Heavy cleans
Building :
- more power
- more speed
- and more accuracy in our movement
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This week Elaine, James and Jamie get into where their current training motivation is.
Along with the gear change needed to take on a challenge, with a couple of big tests coming up this is very apt.
Of course finishing off with our favourite overrated or underrated
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Our ability to get to the point where we just don't want to keep going, but decide to anyway
Thats our threshold pace
Thats where the magic happens today.
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Heavy cleans
alternating between squat at power cleans
trying to make the first portion of each lift feel the same
then adjusting the catch position is where all the progress lies today
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Wall Walks and Burpee over box are two movements that are coming up in our scheduled tests very soon
get after them today
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Paused Squats are one of the best ways to develop more strength in the bottom position - make the most of it
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How unbroken can you go ...
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precision in the pull portion of the clean is vital for success when it comes to heavy loads
lets practice precise pulls
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the ability to perform pull ups is one thing
the ability to do them under fatigue is another
both are skills that need to be trained
today we work on them under fatigue
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James and Jamie on their own today
Lots going on in this weeks episode
Chats about Life, Training, The Internship, Recommendations and of course Overrated and Underrated
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building fitness for 21.2
the beautiful combo of
burpees
box jumps and
db snatches
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Thrusters
with some thrusters
and a healthy sprinkle of thrusters
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team workout to get the bank holiday off to a flier
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3 ways to improve upper body pulling strength
2 opportunities to get the lungs going
all the fitness
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high power
smooth movement
high power and smooth movement
fantastic combo today
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It's been a minute since we've Overhead Squatted.
Great chance to build overhead confidence and squat stability
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the meat is in the middle
moving well through the burpees is where the workout happens today
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James, Jamie and Stephen sit down this week
The lads talk about momentum in their training
A favourite quote that gets them going
The role of the individual in a group
and of course, overrated and underrated to finish out the show.
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building overall conditioning and athleticism
with the longest pause
of your life in the catch
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A Mono Benchmark workout on a random Tuesday! Whaaaa? Lets get after it.
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A repeat of one the best leg workouts we have ever done at Bua. Start your week off with power.
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Building Tarzan strength this Sunday. Pull ups will be a cinch as a result of this one.
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A conditioning challenge that will burn hotter and hotter as it progresses. Not to be missed.
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There are not many things that are not improved with a bigger back squat.
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Fran is coming, and we are going to be ready.
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Jamie sits down with GILLIAN and LAURA to chat about our current work-ons, to look ahead at programming and upcoming events. They also talk favourite movie scenes and underrated/overrated gets a little weird.
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The challenge of moving your body through space should never be underestimated.
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This quarter is all about that big performance in the clean. This session is the next step forward.
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Push up strength, but with a twist. Start your week by banking some upper-body strength.
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The name says it all...we are working the heart, the lunges and grip strength. Perfect Sunday sweat.
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Heavy deadlifts and fast wall walks. This one might be the most fun workout of the week.
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It's been a minute since we tackled some Turkish Get Ups. Add in some hanging gymnastics and we know the midline is going to be busy!
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Today we are embracing the leg burn and lung burn. Time to get the work done.
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This week, Jamie is joined by AMY and ELAINE, where they take stock of how training is going this quarter and look ahead to programming next week. They also review Filthy 150 and dig into the topic of momentum.
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We are push, push, pushing our way to stronger shoulders and bullet-proof cardio
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shoulder strength and endurance will be built after this
you
are
welcome
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intensity = fitness
simple + fast = results
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This week LAURA joins the lads on the show
we go deep on this one around Scaling, Returning to Play, and Rx'ing a workout
what do all these terms mean, who are they for, and how do we use them?
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if you want to pass a test
It's worthwhile doing a few practice papers
Today is practice for 21.1 coming up on game day
And a great chance to build overall conditioning and shoulder stamina
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threshold pace work
mixing between rowing and burpees
conditioning is the name of the game
the more work we can do
the more work we can do :)
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Thruster efficiency is the name of the game here
smooth consistent work
will lead to huge lung capacity
and an ability to take on anything in our way
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Short and Sweet fitness today
Small Bursts of intensity
leading to Big results
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Heavy lifting developing
power to lift heavier weights
speed to move the body faster
strength to withstand outside forces
Todays training will help us excel physically inside and outside the gym
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building confidence in wall walks comes from doing more wall walks,
adding in the additional element of tng off the floor to make this a little more challenging
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Stress is the central theme to this weeks episode.
The guys go over their triggers, responses, and management tools for stress in their lives.
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Legs and lungs are sure to be on fire after this one
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Moving at your pace
ensuring you leave fitter, stronger, and more confident
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developing the capacity to just.keep.moving. is something that we'll need for 21.2/17.1 in the near future
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gymnastics prep work
without doing only gymnastics
skill transfer is on the cars today - go get it
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speed
power
timing
strength
you'll need to bring every drop of each of them to lift big today
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the will and desire to keep moving is what leads to the greatest levels of fitness today
dig deep & reap the rewards
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Gillian joins this week
We discuss the JOY of missing out
Have an interesting discussion around overrated or underrated
and give a few recommendations
Please click the FOLLOW or SUBSCRIBE button on Spotify or our chosen podcast platform :)
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Heavy Deadlifts
Smooth doubles
High intensity
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Developing our core in multiple ways today
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First time touching heavy front squats in a while
Get after some heavyyyyyy weight
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LONG conditioning piece, working with a partner
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Classic CrossFit style workout
Enjoy
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Heavy lifting
Lotta Hanging
Lower body power, and upper body strength will both come out of this highly developed
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High effort work
with a new skill piece added in
keeping those dancing feet up to scratch ;)
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This week Elaine joins Jamie and James,
We celebrate game day success,
ANNOUNCE THE NEXT GAME DAY WORKOUTS
Get into some cynicism chats
and of course a divisive overrated or underrated
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Heavy Lunges
Any way you want to
Getting the legs WAY stronger is the goal
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consistently high effort fitness to really get the heart and lungs flying
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shoulder burn incoming
building stronger shoulders today will benefit so many other movements and activities going forward
Practice day
use this time to drill snatches and make them feel amazinggggggggggg
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Amy joins James and Jamie on this weeks CV.
Covering Santry Game day wins and lessons, and some insight into where our fixed mindset has been creeping in recently
Along with one of our favourite Overrated/Underrated so far
non stop movement with a nice variation of movements
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Thrusters on thrusters on thrusters
heavy
medium
light
and veryyyyy light
the faster we move, the more reps we get, the fitter AND stronger we become
ropes
rings
bike
in a beautiful emom format
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Game Week Day 1
One last chance to practice some heavy snatches before the weekends event
Go get it
16 minutes of non-stop bodyweight work
getting us fitter and building resilience through the muscles
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The Day has arrived
3 months + , of hard intentional training now its time to put your best foot forward and leave it all on the floor
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strength is built when we lift heavy things up
over
and over
and over again
today we get stronger
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
absolute
non
stop
relentless
fitness
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Snatch Practice followed by high effort rowing repeats
very deliberate final prep for GAME DAY on Saturday
rowing time trials,
with a healthy dose of pull ups
a sprinkling of burpees
and a lot of grip work
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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
4 different types of thrusters today
heavy
medium
light
very light
covering the full spectrum of thrusters
Just as you think you need a break, the workout shifts slightly.
Non stop high effort work for 12 minutes
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A gymnastics and Cardio pairing that will build some serious midline strength and lung capacity
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Sometimes doing a little too much, is exactly what we need.
Today seems like a good day to do just a little extra :)
Game Week is here
Final prep for everything is upon us
Get your snatches feeling sharp to build some confidence today
Break it up however you want
use today to get fitter AND give you a guide on your strategy for 20.5 on Game Day
Pushing the fitness levels up a watt
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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, and of course we have a good old debate around overrated / underrated.
Please let us know if you have any suggestions / recommendations for any segments for the podcast.
Becoming more athletic is one of our goals for you.
That means doing things a little different sometimes.
Like today.
PARKOUR
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SPEED KILLS OLD PR's
the ability to move quicker UNDER the barbell is the key to unlocking new PRs
Go get faster today
Heavy compound lifting - developing lower body strength, with upper body power
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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 pull ups, all the fitness
GRACE
One of the most famous workouts in all of CrossFit
If you haven't got a Grace time - get in and set one
If you do, lets see how well our barbell cycling work is going and set a new PR
Overhead mobility work for fully functioning shoulders, followed by a highhhh intensity partner workout
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Just James and Jamie this week
The lads get straight into some training lessons that we think you'll find hugely valuable
The Podcast Jamie suggested this week for discussion next week is Chasing Excellence, Click HERE to listen
Thanks for listening
If you have any thoughts or feedback please reach out and let Jamie or James know.
Cindy paired with box jumps
High heart rate fitness, for a fab twist on a CrossFit Classic
Getting after stroke rate work on the rower, and pairing it with heavy overhead pressing
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There's simply no avoiding it, your grip will get stronger today
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refining our snatch rhythm and developing more power through the 1st and 2nd pull
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gymnastics skill work on the rings, building confidence and strength in positions
followed by a spicy workout sure to get the heart pumping
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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 frustrations all feature.
stronger more enduring legs
stronger more enduring lungs
stronger more enduring people
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Rowing pace work
Rowing power work
Rowing pace work
Power sandwich with Pace for bread
If nothing else, you'll walk away with confidence in your rowing abilities after todays workout
A chance to test our overhead strength,
followed by a tough kettlebell challenge to get us stronger
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Partner work to finish off another fab week of training
hip power
leg endurance
it's all getting work today
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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.
Today we work towards developing said power.
A chipper that can be approached from the top down or the bottom up
either way you attack it, you'll get fitter
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Building confidence in the snatch comes from competence in every position
today we've multiple variations to nail all of them
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 into our day-to-day life
And we've a podcast recommendation for you all as part of our Podcast Club:
Listen HERE
Kipping gymnastics practice with a clear focus to get one step closer to ring muscle ups
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3RM clean and jerk to develop some absolute strength and power
Followed by one max effort set in order to train muscle endurance and some grit
Speed and Agility are irreplaceable on the sports field
Today we train both
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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 develop not only more fitness, but garner new knowledge as we row.
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Wall Balls are coming on game day with 20.5
We have a chance today to develop a new baseline & dig into some big sets if possible
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Developing high levels of fitness by actively working into "pain" during 2000m repeats on the bike
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you don't want to miss this one
the opportunity to become stronger and more powerful is there for the taking
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Movement quality is what separates the best from the rest
today we work on just that
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Developing a new minimum for future wall ball workouts
Your future self will thank you
I think...
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 on this one.
Overhead squats are quite simply one of the best movements to develop overhead strength and mobility and bottom of squat mechanics
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Double trouble in every sense of the word
2 workouts
2 different ergs
2 sets of 150 double unders
fitness will be generated today
Direct Prep for Gwen
The perfect chance to dial in on barbell cycling, generating power, and staying fast
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A big dose of high intensity fitness
Upper body pulling paired with sprint style burpees
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Gillian joins Jamie and James this week.
Mentioned on the podcast;
The Lottery - Shirley Jackson
The Dropout - Disney +
Badblood
The Good, The Bad, & The Rugby - Australia
Heavy squats
Max rep squats
Leg strength and endurance will go through the roof after today
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Upper body strength
Conditioning
Amazing workout to set us up for the week ahead
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Pulling strength and body awareness will all be improved today
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BIG partner cardio workout
the perfect way to see out the week
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Pick your own workout today:
2 movements
a set number of reps to hit
attack it however you see fit
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high intensity cardio with a mixture of implements today
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Heavy HEAVY power cleans
no better way to develop new strength and power
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wall balls are todays focus, with step overs and push ups there to make the wall balls harder
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Upper body pulling strength is a huge focus this quarter, and today we will develop just that.
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Medball cleans provide the perfect opportunity to refine our clean technique without focusing on the weight of the bar
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The ability to squeeze out one extra rep is where all the gains are today
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snatch work, with a focus around the overhead catch position and the hang
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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 training day to make the legs as strong as possible
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This week Amy joins James and Jamie for Constantly Varied
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Elaine joins James and Jamie again this week.
We add a new feature this week and would love to hear your thoughts.
grip intensive
high intensity
sunday funday workout
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straight up conditioning
consistency is the name of the game today
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Squats for our main work to develop stronger, more enduring legs
with a choice of 3 pairings - choose your poison
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pick a weight, and stick with it.
Hanging onto the bar is the hard part, and exactly what we're after
developing muscle up and pull up kipping power
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short amounts of work
calls for crazy high intensity
the fitness lies in the work rate today
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It's been a minute, snatching is back on the menu
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12 rounds of fitness post game day, great way to get the body moving
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Time Trial to develop high end speed and coordination
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running and heavy barbells
what a dreamy Saturday combo
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The day we've been waiting for is here - enjoy it
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Keeping busy throughout the 16 minutes is the key to gains today
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Pick the intensity you need to help you maximise game day tomorrow
1- go all out, build confidence in your ability to push
2- move at a moderate pace, save some energy for tomorrow
3- chill out, dust of the cobwebs, get set for tomorrow.
combining high skill gymnastics, with low skill high effort fitness
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Direct prep for Saturday's cleans - clean pulls to work on timing, and heavy cleans to build confidence as a final tune up.
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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 Living
https://open.spotify.com/episode/1gXYG6qSNqe5LoUP2VfeW3?si=3322fb885dad44ad
My Therapist Ghosted Me:
https://open.spotify.com/show/3BxNO3Nxr3aWSaEAX2DjOm?si=8debea27d55e4334
How I Built This: Daniel Humm
https://open.spotify.com/episode/1FGhK4QuATxNjgIDDDLfvc?si=8wcGAUU4QUeFnLpnrP3cmg
Game Day is approaching, we have Max speed burpees and Pull Up practice to get us ready
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FAST FITNESS
High Intensity rowing and double unders in the pursuit of better cardiovascular fitness and coordination.
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2 movements
1 barbell
varying weights
strength, muscular endurance, and grit will be developed today
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Pick the level of your workout today, regardless of your choice, fitness will be developed.
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12 rounds of fitness post game day, great way to get the body moving
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Time Trial to develop high end speed and coordination
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The day we've been waiting for is here - enjoy it
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running and heavy barbells
what a dreamy Saturday combo
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Keeping busy throughout the 16 minutes is the key to gains today
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Pick the intensity you need to help you maximise game day tomorrow
1- go all out, build confidence in your ability to push
2- move at a moderate pace, save some energy for tomorrow
3- chill out, dust of the cobwebs, get set for tomorrow.
combining high skill gymnastics, with low skill high effort fitness
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Direct prep for Saturday's cleans - clean pulls to work on timing, and heavy cleans to build confidence as a final tune up.
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Game Day is approaching, we have Max speed burpees and Pull Up practice to get us ready
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FAST FITNESS
High Intensity rowing and double unders in the pursuit of better cardiovascular fitness and coordination.
Hosted on Acast. See acast.com/privacy for more information.
2 movements
1 barbell
varying weights
strength, muscular endurance, and grit will be developed today
Hosted on Acast. See acast.com/privacy for more information.
Pick the level of your workout today, regardless of your choice, fitness will be developed.
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using movements and weight that are a little harder & heavier than we normally use in order to develop new work capacities.
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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 load one last time before a big performance.
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isometric holds to build strength and stability through our midline, with lots of running to develop our cardiovascular system
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max rep sets
with a strong hold to finish
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The ability to just keep moving is key today
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heavy floor press
fast doubles
max effort handstand hold
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Episode 5 in our Constantly Varied Series.
Find out what James & Jamie are watching and learning about, and pick up a podcast and book recommendation.
Performance Day is here
14 weeks since we last performed 23.1 - great opportunity to PB since our last time attacking this.
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Speed is the name of the game today
The faster we can continue to move, the fitter we get
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technique and power development day
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It's not won in the first half...
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Success today comes down to how well we adjust the pressure as we pull.
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Couplet style workout with a huge opportunity to develop and refine skills
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Phenomenal leg strength makes everything else easier
today, we build the strength
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Benchmark chipper 2 is here - a great workout to check in on our fitness and test our current capactities.
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A new movement added to the library
Something we think you'll love
Something we know will help you with toes to bar, burpees, and handstands....
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Working on our seated position through some squat therapy
Working in a seating position with hard effort bike intervals
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climbing the ladder,
changing the movements
building all the hip power in the world
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3 gears needed in this one
controlled
controlled attack
full attack
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Episode 4 in the Constantly Varied Series
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Easy Peasy, Lemon Difficult.
thruster wall ball combo to build some leg and cardiovascular endurance
Recognising your skill level, then finding your next step is where the progress lies today.
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Pure Aerobic Conditioning at its finest
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We all need more developed grip strength.
That's exactly whats on the menu today.
You're welcome.
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The perfect workout to become more prepared, even if it makes you a little scared
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working on the skill of the transition between a clean and a jerk
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Non stop movement burning our muscles and lungs
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Staying smooth between movements will build confidence and make 23.1 retest a whole lot better
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The more we know about our rowing capabilities, the better we can perform on every rowing workout down the line
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Constantly varied episode 3
Jamie talks through a new structure we're going to be using for our programming going forward, along with shout outs for the crew and a great debate in the overrated or underrated section.
All the fitness to start the week and the month
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High effort intervals to become more powerful humans.
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Flowing through the burpees
Digging into the presses
this is how we get fitter and stronger today
Full autonomy in this one goes to you.
Pick your weight & do as many reps as you can in 5 mins
Watch your leg strength and endurance shoot through the roof.
Developing hip power is key to athleticism.
Snatches have been shown to be thee most powerful movement across all sports.
Pyramid scheme pull ups, with some high effort conditioning mixed in
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Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
Upper Body Pushing strength is something we all need more of.
Today we'll get a strong dose to help the gains.
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There is one way to build up pain tolerance, and thats making it hurt early and keep moving
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Heavy cleans, high skill gymnastics, and double unders for good measure.
resisting breakdown today is where the fitness and strength gains come through.
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Floorplay
Classic play on words.
The ability to connect the body from head to toe will be developed today and will help all gymnastics skills for the future.
Move too fast and we end up resting too much
Move too slow and we don't build enough fitness
Finding the sweet spot is key today
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Building ALL the power
the temptation is to dial back tension and get through the work
the gain are in dialling up the tension and making each move as explosive as possible
Heavy lifting
Holding Positions
Fast change of direction
all the athleticism packaged up in 20mins
tip of the day, when it gets hard thats when you push more
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Conjugate stye training day = all the posterior strength gains
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Good old fashioned hard work on the menu today
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High Intensity Fitness with a friend
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intention intention intention
dialling up the focus on HOW we move, will bring the results today.
12 rounds go get as fit as humanly possible
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Practice makes permanent, so lets practice the best we can. Big snatch day to get the week off to a flier
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Team workout for Easter Sunday
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Mixed pulling strength + some fitness = dreamy Saturdays
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practicing positions to help reinforce the pattern, then putting the practice to the test and going for heavy singles.
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Rope climb funsies
Into intense ski erg'ing
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Squeezing the juice out of every last rep is what will pack on more muscle tissue and develop more upper body strength
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Great rowing is a skill that we develop, today we step closer to mastery
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squats and pressing, followed by squats and throwing
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Improving lung capacity along with midline strength
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Attack mode is needed for Hang cleans and double unders today
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Tapas Bar Crawl
Speed is key today, some new movements, with some regular to build serious levels of fitness
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Hanging gymnastics skill work, followed by db sprint work
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GOAT day
a 20 min emom of your choosing.
Picking the things we actively dislike creating ownership, rather than being forced into it
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Mono-benchmark
Testing our threshold pace
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BENCHMARK WEEK
Heavy snatch day - the combination of strength, skill, speed , power and coordination makes the snatch hugely rewarding - LFG
A new 'magazine' style episode to keep you up to date with all things Bua
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BENCHMARK WEEK IS HERE
Big chipper workout to kick the week off
The deeper we can dig into fatigue, the better our score today
Ergs are great to develop fitness, and a bit of extra grit, today we do both.
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pull ups and squats to build strength
with pull ups and squats to build conditioning
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Teams of 3 for a longgggg bank holiday workout
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a brilliant combination of fast and heavy, done over a longer time period
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short intense amraps, with a chance to get loads of wall walk practice in
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Heavy deadlifts
all the doubles
plenty of fitness
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This one will cost you an arm and a leg....
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Heavy and Fast
Fast and Heavy
Nothing Like High Intensity and Heavy Weight Hang Squat Cleans to get us Fitter
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high speed
high power
high enndurance
combined
leads to high levels of fitness
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combining ergs and kbs
high levels of coordination needed today
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"simple" movements
performed at a high effort
= all the fitness
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cardio with a friend,
with a swap over at totally random times
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A 2-parter today
Ring fun followed by HIGH intensity burpees
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smooth is the name of the game today
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High reps
heavy weights
we've a fight on our hands
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Developing serious amounts of hip extension today
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Perfect reps at 100mph is the key to fitness today
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Non stop work, with upper body pulling strength
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Freedom to complete this one however you like, no really, anyway you want
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Slower paced, heavy & complex session
Great fun shall be had
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working through 2 bodyweight patterns, before adding load to similar patterns is a surefire way to get more enduring and stronger
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All the power cleans
Working on position, strength, and power development
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20 minutes of skill, and intensity practice.
Ignore the score, best foot forward
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Variety is the spice of life - a different skipping variation to bring some skill development and fun to the day
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heavy snatching develops 8 of the 10 general physical skills
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High Intensity work, with some smooth cardio to even things out
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Specific thruster and burpee skill work & development
They bring their own kind of fitness gains with them
Strength Training
+
Conditioning training
all at once
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longer steady paced work developing overall work capacity
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1 barbell
2 barbell movements
1st feels light, 2nd feels heavy
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Heavy on the lungs today - get after some fitness
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3 very different types of fitness today
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10 rounds of fitness - great way to start the week
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A partner workout like no other
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Heavy into Light push jerks - strength, coordination & grit will be put to the test
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HIGH INTENSITY SPRINT FITNESS
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Clean Complexes - today's a great a day to get stronger, more powerful, and improve our squat pattern
High intensity intervals - strength, coordination and conditioning combined
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teams of 3 combining to do allllllll the fitness
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Max effort jumping
max effort swings
max results
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Heavy Overhead pressing
followed by more heavy overhead pressing
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Strength training
interval style
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A Classic CrossFit Triplet
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An agility challenge to get the body and brain fired up
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One of the most famous CrossFit workouts, and we're going heavy
What a way to start the week
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Strengthening the body through isometric holds
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Simple fitness,
Doesn't make it easy though...
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1 dumbbell
2 movements
all the fitness
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Heavy Split Jerks seldom appear on our programming on their own
What a treat
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HIGH INTENSITY FITNESS
nothing gets us ready for anything like pushing to our absolute limits
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Moving with Quality and minimising rest periods is the key to fitness today
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Leg strength is a vital component to athleticism, today we build and develop more leg strength and endurance.
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James sits down with Jamie and Vy Nutritionist Aine to talk through all things nutrition for the Bua Crew
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The same workout - 4 different ways.
Which one can you make your fastest?
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Midline strengthening, skill and power development, coordination enhancement, its all going on on Friday
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Some things in life need speed and urgency - lets get some practice
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New episode format to bring you guys more info on whats happening across the Bua gyms.
What an exciting way to start the year.
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With special guest - coach Gillian, we discuss the next 3 days of benchmark workouts
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Simple workouts performed at high intensity leads to drastic increases in fitness. You're welcome :)
Squat and Overhead pressing in 3 variations.
No choice but to get stronger in patterns today
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Steady state interval repeats
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Upper body strength paired with conditioning in a 90s on 90s off format
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Improving movement quality through deliberate practice
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4 movements - 2 minutes of max effort on each
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Deadlifts on the heavy side of moderate, and 3 different burpee variations to start the week off with a bang
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Classic CrossFit Style workout
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Handstand funsies, followed by long simple physical work
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Short amraps with small rep schemes
keep working really hard & you'll get fitter
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Heavy leg day to build absolute leg strength
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Steady State Conditioning work to build our aerobic base and give our muscles and joints some TLC
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Low ring muscle up practice, followed by a hard effort running & pull up workout
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Developing new capacities through variations of max effort movements
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Progressively heavier deadlifts, building an unbreakable grip and an iron posterior chain
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Taking time to be deliberate about our overhead squat practice
followed by some mental toughness training
Steady paced, non stop consistent effort.
Some days are for going hell for leather, others we work on staying consistent, today is the latter
Building fast paced work capacity while developing skill & coordination
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A heavy metcon to start the week
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Developing repeatable power and a stronger upper body
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Sprint repeats - these bridge the gap between heavy lifting and our conditioning
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Building into big sets of squats and push ups, developing new capacities
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Building overall work capacity, and avoiding procrastination throughout
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Hallowe'en workout.
3 workouts in teams of 3
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Find virtuosity in this bodyweight workout, don't let speed compromise your movement quality
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Deficit HSPU, how low can you go and then get after the metcon, how fast can you go
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Find your stroke rate and regulate your power.
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Find the challenge that makes you better
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40s and 10s stay consistent, avoid over resting
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Squat well, ski hard, find power and speed early, maintain across all rounds
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3 sets of 3, 3 sets of 2, 3 sets of 1 Heavy Jerks
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The best athletes can work at varying intensities, and change at will. Today we're developing work capacity at different paces.
Filthy 150 - gymnastics test
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The secound announced Filthy 150 workout for 2022
Covering Standards, Scaling options, and Scoring
Building up to a heavy clean in an emom style.
Refining positions, then getting heavyyyy
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Simple fitness at its finest
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2 new Speciality Courses starting Monday 24th October
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Sometimes, to get better at the thing, we just have to do the thing...
Heavy thrusters being the thing ;)
Sometimes to get better at the thing, you just have to do the thing
heavy thrusters
light fast thrusters
time to get bette
"stuck in neutral"
In one way we need to avoid staying in neutral, in another we need to ensure it
Working on our overhead technique & going heavy.
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Building upper body strength & power with CV fitness
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Go heavy on that 3rd barbell
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high intensity fitness at it finest
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high skilled gymnastics, done at speed
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Building sustainable work capacity - becoming more useful humans
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Developing the perfect squat pattern with 2 heavy variations
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Gymnastics play followed by controlled skiing
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30 minutes of play
followed by an lung burner
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Developing athleticism the best way possible: Snatches & Jumping
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All the fitness
Aggressive & even pace on the ergs is key today
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A heavy, steady paced (kinda) amrap
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Heavy lifting in order to get stronger - what a way to start the week
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A long emom building SPEED and stamina
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Get your thinking caps on for this one crew, bodyweight movements to help get us moving again after a tough benchmark week
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Testing our gymnastics capabilities & Fast sprinting work capacity
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GOAT day is thee best opportunity to attack things we don't like head on.
Actively choosing to do the hard thing = growth mindset
Every 6 months we test our benchmark workouts.
Having a measure to clearly mark progress lets us know if we're on the right tracks.
Competition days are a mixture of nerves, excitement, and everything in between - James and Jamie sit down and talk through their experiences of competition day
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CrossFit version of Heartburn:
Non-stop cardio and muscle burn
2 hard hitting cardio pieces today
Practicing high skill movements is the key to improvement - today's the perfect opportunity to dial in on one area
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Repeated intervals to build work capacity and develop some skills along the way
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For Time
100 Calorie Bike
200m Plate Front Carry (25/15kg)
100m Bear Crawl
200m Farmer Carry (2 x 22.5/15kg)
"A pilgrimage is a journey, often into an unknown or foreign place, where a person goes in search of new or expanded meaning about their self, others, nature, or a higher good, through the experience. It can lead to a personal transformation, after which the pilgrim returns to their daily life."
Heavy Power cleans on the menu
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We perform most skills in life while out of breath, lets practice some skills out of breath so.
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front rack double kettle bell squats
sometimes, doing hard things for the sake of hard things is good
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After the huge success of Gymnastics 101 we are running a second speciality course starting 12th September
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Partner workouts are a great way to develop communication and get fitter at the same time
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Same same, but different
Upper body pushing strength work along side lower body strength endurance
lets go
Building Thrust
Thrusters can be scary and intimidating, especially if they're heavy or high reps. today's our chance to work on our weaknesses
basic training - time to use the new recruits we built previously
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Technical lifting day
Technical being the key word
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3 tough challenges to see out the week
climb the rope
push through ski
fight like a dog on burpees
Having stronger legs improves performance
Having more enduring legs improves performance
Lets combine them :)
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Working on Primary Engine #2 - shoulders ready for anything
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Last Tuesday we did all the fitness.
This week we're doing it again, but with burpees added in
Building Upper Body strength and endurance - sleeveless sundays
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Inspired by "Hat Trick" workout from the 2022 CF Games - this one will push us to the limits
High effort task to complete each minute
nothing like a long emom to build some fitness
Low complexity = high intensity
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James is joined by James Horbart
James is a long time CrossFit Seminar Staff member and seriously fit athlete - having won 3 CrossFit Games in the Team division.
A great conversation with someone who has been in the coaching trenches for years.
Today we're aiming for steady forward progress.
Devils presses really bringing that bang for your buck fitness.
High intensity
building in intensity
this is the best kind
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Diane is one of the most famous CrossFit workouts - this is a great opportunity to test and see where we are at
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Pull ups with conditioning
Followed by Pull ups with conditioning
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The shortcut to fitness is intensity
Today we bring it
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Shoulder Specific Stability Sunday
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Working on our strength and conditioning, with friends
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Practicing high skill movement
Practicing moving fast
Practicing heavy movement
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Pyramid style workouts provide an opportunity to work on both pacing and pushing the limits - lets get after it
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High Intensity, long duration work isn't a common paring, but is certainly something that needs practice. Todays the day
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3-for-1 sounds like a bargain
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"Stronger legs make everything better..."
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If you want to get stronger or more powerful, today is the day for you.
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We've been doing a lot of pull ups recently, lets see what we can do for 1
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Grip is one of the most under valued elements when it comes to getting fitter and stronger - today we make sure thats no longer the case
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James and Jamie sit down with Coach Chris from Bua Dunleer.
We dive into Chris' journey from farmer to where he is now.
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Today we're building work capacity.
High reps, for a longer time domain. The magic happens in the latter half of todays workout.
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Broad Jumps on the menu today.
Done correctly, these can add kilos to your clean and snatch by working hard on violent hip extension and flexion
Max effort work in a short space of time, coupled with upside down funsies
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Time to build leg strength and jerk technique.
The more challenging each set is, the better
A Partner workout to finish the week off on a high
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A leg burner to kick off the weekend
Performances from benchmark week suggest this may be beneficial
12 round grinder, can you hang on
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High skill and heavy weights for the overhead squats
followed by low skill and high intensity on the ski
High intensity work with self regulated rest.
These workouts can really make a difference in our long term progression if we hit them as prescribed.
Med Ball Cleans are the perfect opportunity to practice performing the common uncommonly well.
Movement quality is key to get the best stimulus through this workout.
With Benchmark testing done and dusted, its back to training. We get it going with a 20 min amrap, non stop grind.
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Benchmark week is finished, but Jamie has one more challenge to finish the week off in style
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James, Jamie & Gillian sit down and discuss how the goals they set at the start of the year, and reassessed in March are currently going.
Sprint Benchmark
Max effort work on double unders and wall balls. followed by a tasty pull up, squat couplet
Goat and Dragon day
It's fun to do something we enjoy
It's important to do something we don't
Benchmark week, workout #2
monostructural work - It will become more and more difficult to hold pace as the workout progresses, and therein lies the test.
6 mini challenges, can you attack each one with intensity?
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This is a chance to explore what you're capable of when it comes to heavy thrusters
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All the fitness
Cardiovascular fitness leads to huge health and performance benefits - not one to miss
Today is all about moving with purpose
Going heavy and quick on cleans, while staying on task with burpees
Quality and Quantity
All the squats - time to get strong
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Saturdays workout is here to build mental toughness through short rest periods and working into the fatigue as it builds.
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This is all about work capacity, lets develop some!
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Get your lifters on
It's Heavy Snatch day crew
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Tuesdays 7/6/22
"another fitness game" - a great opportunity to practice some skills, and get some fitness in
Monday 6/6/22 - all the cleans
Time to work on some technique , and put it into practice in a spicy ladder
Sunday's training "Grippy Fingers"
Spend some time practicing the skill of being upside down, then lets do some strength work. Upper body pressing along with full body control.
Saturdays session "Loaded Erg"
Build up some technical strength, then use it coupled with some erg fun <3
This week James sits down with Tom Foxley, Tom is the Owner & Coach at Mindset RX'd
He & his team work to extract every ounce of potential from their clients through various different mindset strategies, some of which we dive into on the podcast.
You can find out more about Tom here
https://www.instagram.com/tomfoxley
https://www.mindsetrxd.com/
A Jamie Lawlor variation on open workout 17.5
This is all about Hunger - keep moving and reap the rewards
Todays workout is all about picking what you need to workout
Go against your gut instinct and chase growth today
Some days are for testing
Others are training for future tests
Today is all about building capacity for future workouts
Get after it
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Jamie and Jose come together to bring you todays workout
This is a great test and one to refer back to - enjoy
James and Jamie talk through Saturdays training
You'll get stronger today - you're welcome
James sits down with Gillian and Jamie to cover whats happening with the upcoming Speciality Courses, why we're having them and who they are for.
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James and Jamie talk through Thursdays training
Heres the youtube link for that movement you're about to youtube... https://www.youtube.com/watch?v=saYKvqSscuY
James and Jamie talk through Wednesdays training session
hint - its heavy cleans!
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James & Jamie talk through the workout for Tuesday 24th May
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James & Jamie talk through the workout for Monday 23rd May
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Jamie and James talk through a big training week with some challenges thrown in there
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James sits down with the Santry Crew (Gill, Jose, Jamie) to play a game of overrated or underrated.
The guys had a great laugh recording this one, we hope you enjoy listening
This week James sits down with Richard Aceves. Richard is a lifelong learner, educator and coach.
The lads sit down and dive into all things training and nutrition, the conversation focuses around the emotions around training and food, and how important it is to be in touch with how certain exercises, classes, and foods make us feel.
A fascinating conversation with a part 2 lined up in the near future.
Find out more about Richard here:
Instagram:
Richard
Barracuda Way
Movement Ayahuasca
Get in touch:
@james.rankin.coach
james@crossfitbua.ie
CrossFit Bua
James and Jamie discuss the training to come, week commencing 9th May 2022
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James & Jamie talk through what to expect in Bua this week, w/c: 2/5/22
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James sits down with Christopher both before and after the CrossFit Games Quarterfinals to talk through his preparation, lessons, goals, and then of course outcomes.
Find us here:
@crossfitbua
@james.rankin.coach
@christopherlavelle
Crossfitbua.ie
This week James sits down with Dr Cara Miller
Cara is a leadership expert and coach, she helps those in leadership positions find their blindspots in order to grow and leader with their full capabilities.
When Cara speaks, she does so with passion, and leaves no stone unturned.
Find out more about Cara:
@Developmentalcoach
https://inquiryp.com/
@crossfitbua
@james.rankin.coach
Crossfit Bua
James and Jamie talk through training at Bua for w/c 18/4/22
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Hi Crew
This week on the BuaCast James sits down with Dr Ed Caddye. Ed is a conventionally trained Doctor working in the UK, currently as a psychiatrist. Ed is also a coach and his methods of helping people back to full health and fitness are slightly different to the regular way we see things being done, Lot to take away from this one crew. Enjoy.
Find us online:
@crossfitbua @james.rankin.coach @dredcaddye
crossfitbua.ie
dredcaddye.com
Jamie & James discuss the training program and intention behind each workout for w/c 11/4/22
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Hi Crew,
This week on the show James sits down with Jamie & Gillian to discuss how their goals have been going since setting them at the start of the year - See episode "BuaCrew #001" for that
The team have had mixed results, with some goals being achieved, and some not. However lessons have been learned by all along the way.
As always team if you enjoy the show, please share it with friends or on Social Media.
James and Jamie run through the weeks training on this sprint episode.
This will help bring a deeper level of understanding to your own training crew.
Catch ya next time
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Hi Crew
This week James sits down with Carl Paoli.
Carl first became known in the fitness & CrossFit sphere due to his vast knowledge in gymnastics and has since transcended this developing his own take - emotional fitness.
As always crew if you enjoy the show please share it on social media and with your friends.
Catch you next time.
Get in touch:
Website: CrossFit Bua Carl Paoli
Instagram @CrossFit Bua @James @Carl
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This week, James and Jamie sit down for a short and sweet chat about the change in training post The Open and how the focus is going to be directed going forward, this is especially helpful if you have certain goals you're working towards.
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This week James sits down with Bua's very own Jose.
They dive into all things Jose and how he got to where he is today.
Jose is constantly learning and educating himself, and offers some great insights around what his view of happiness is.
As always crew, enjoy the show.
Find us Online:
Website: https://crossfitbua.ie/
Instagram: CrossFit Bua, James Rankin, Jose Espejo
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This week James sits down with Jamie and Pa to talk about confidence.
This was a fun conversation that goes deep with a good laugh throughout it.
As always, enjoy the show crew
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Hey Crew.
This week James sits down with coaches from all 3 Bua locations immediately after they did 22.2.
Listen in to hear how they got on and their thoughts , feelings, and advice about the workout
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Hey Crew.
This week James sits down with coaches from all 3 Bua locations immediately after they did 22.1.
Listen in to hear how they got on and their thoughts , feelings, and advice about the workout
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This week James sits down with jamie & Christopher to run through what exactly are Rx, RTP, scaled & Rx+, how they work in theory and in practice.
The lads give their insights as to how they coach each element, and how they implement them in their own training.
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This week on the show James & Jamie talk through movement mechanics and limitations
If you struggle with certain movements this is the show for you
Follow us on social media:
Instagram - @crossfitbua @lawlorwithano @james.rankin.coach
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This week James, Jamie and Brooke discuss all things CrossFit Open.
When it's on
How we do it
Whether it's worth your while
and our favourite open wods.
Enjoy Crew.
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This week on the BuaCast James sits down with gym owner, writer, podcast host, and ultra endurance athlete Marcus Smith.
Marcus has an absolute wealth of knowledge and insight and shows that on the podcast.
This is a good one team, enjoy.
disclaimer
there is frequent strong language in this episode.
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Hi Crew
This week on the Podcast James sits down with IRFU head of athletic Performance Nick Winkleman.
Nick has done it all in the Strength and Conditioning world and is a wealth of knowledge.
He is the author of the book: The Language of Coaching and this is what him and James focus on today.
A fascinating podcast with someone who is hugely passionate about what they do.
Enjoy
Find out more about Nick here:
@nickwinkelman
www.thelanguageofcoaching.com
Get in Touch:
www.crossfitbua.ie
@crossfitbua
@james.rankin.coach
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This week James, Jamie, & Sheila sit down to talk about nutrition.
After last weeks Episode on goals and considering the time of year it is, diving into nutrition seems hugely appropriate.
Enjoy this one crew.
hungry #humble #happy
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BuaCrew:
James, Jamie & Gillian discuss all things goal setting.
From what they hope to achieve in 2022, how the decided what they wanted, and how they're going to ensure it happens.
If you're still hmm'ing and haa'ing about what to chase in 2022, this is the episode for you.
@crossfitbua
@james.rankin.coach
@gillian_lifts
@lawlorwithano
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Welcome back crew.
This week on the BuaCast James sits down to find out more about our very own coach Gillian.
Covering everything from how Gillian found CrossFit, to what inspires her as a coach and much more, this was a conversation that James has had lined up since the James & Gillian started working together.
As always, please enjoy the show.
Find out more about Gillian & CrossFit Bua here:
Instagram: @gillian_lifts , @crossfitbua , @james.rankin.coach
Website: CrossFit Bua
Email: james@crossfitbua.ie
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This week James is joined by Logan Gelbrich.
The guys jump in to what Logan is currently working on and how thats evolved from his initial opening of a gym, to what actually makes a great leader.
This was a really fun and informative conversation, thanks for making the time Logan.
If you want to know more you can follow the links below:
Logan: @functionalcoach
Website: Crossfit Bua
Instagram: @crossfitbua @james.rankin.coach
Email: james@crossfitbua.ie
Thanks for tuning in, catch you next week crew.
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Hey Crew, happy Thursday.
This week James is joined by Matt DellaValle aka MDV.
The guys talk through MDV's journey in the fitness industry from starting in Law School, to working for the world renowned Ben Bergeron, to now being part of arguably one of the biggest fitness brands in the world NC Fit Collective.
MDV has a straight shooting attitude to fitness, and it shows. This was a really fun conversation, thanks MDV.
Find out more here:
Website: CrossFit Bua
Instagram: CrossFit Bua , James Rankin , MDV - Matt
Email: james@crossfitbua.ie
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Gary is a sleep performance coach who specialises in sleep optimisation for high performing entrepreneurs and professional sportsmen. Gary has worked with Forbes featured entrepreneurs as well as PGA golf professionals.
His approach is based on finding the right sleeping pattern for you holistically, as well as understanding your schedule to make you more efficient and work around your sleep routine.
As always crew if you have any questions or feedback please reach out and let us know.
Website: https://www.crossfitbua.ie
Instagram: @crossfitbua , @james.rankin.coach
Email: james@crossfitbua.ie
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This week James is joined by the famous Darina Dunne.
Darina is a regular face not only in CrossFit Bua, but in the wider Irish CrossFit community, the woman behind Filthy 150, she has also been a huge advocate for Irish athletes within the sport.
James and Darina dive into what is important to her, what roles she plays in CrossFit Bua, and so much more.
As always crew if you enjoy the episode please share it with a friend and on social media.
Contact us:
Website: https://www.crossfitbua.ie
Instagram: https://www.instagram.com/crossfitbua
Email: james@crossfitbua.ie
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This week James is joined by Bua's very own Sheila Connell.
Sheila takes us through her journey from joining CrossFit Swords having hated and even avoided exercise, to becoming an integral part of the community, to now working as a Coach in CrossFit Bua.
Enjoy this weeks episode crew.
As always, get in touch with us at:
Website: https://www.crossfitbua.ie
Instagram: https://www.instagram.com/crossfitbua
Email: james@crossfitbua.ie
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Hey Team
This week James and Jamie sit down and talk about running a fitness business. Jamie lets us in to how he got started with his first gym and some of the struggles that came along with it, as well as the journey to where he is now, owning and running 3 gyms.
As mentioned in the intro, the sound is affected ever so slightly by the class in the background, hopefully it's not too distracting for you.
If you enjoy the show, team please follow or subscribe, share with your friends and on social media.
Enjoy the show
Website: https://www.crossfitbua.ie
Email: james @crossfitbua.ie
Instagram: @crossfitbua
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Hellllllo Team
This week James is joined by the one and only Christopher Lavelle.
Christopher is Head of Operations and Manager at CrossFit Bua - basically he ensures things are done right, all the time.
Christopher talks about where he got his high standards from, how he learns, and how his role, and his view on things have grown and changed throughout his time in Bua.
Enjoy this weeks episode.
Get In Touch:
website: www.crossfitbua.ie
instagram: @crossfitbua
email: james@crossfitbua.ie
Song: Electro-Light - Symbolism [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/symbolism
Watch: http://youtu.be/__CRWE-L45k
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James is joined by Brian O hAonghusa, the Head of Nutrition for The Triage Method.
James and Brian dig into some topics around nutrition, specifically for performance.
From Pre & Post workout nutrition, to managing a more flexible diet while performing at a high level, and, seeing as they both share a love of veggies, they rave about all the benefits that come from it.
If you'd like to know more about Brian check out his Instagram here
As always, if you'd like to know more about what we do here at Bua or have any questions you can find out more in these places:
Website: www.crossfitbua.ie
Instagram: @crossfitbua
Email: james@crossfitbua.ie
Song: Electro-Light - Symbolism [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/symbolism
Watch: http://youtu.be/__CRWE-L45k
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James and Jamie sit down again to talk about feedback, a topic they're both passionate about.
The lads get into why they do it, how they do it, and different experiences they have had both giving and receiving feedback, both positive and negative.
As always, if you enjoyed the episode or have any feedback (see what I did there?) please let us know.
Keep up to date with us:
Website: www.crossfitbua.ie
Instagram: @crossfitbua
Email: james@crossfitbua.ie
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This week James and Jamie are joined by coach Jack.
The lads sit down and talk about performance within CrossFit.
How as a team they gear athletes in Bua towards higher and higher levels of performance through class training, extra work, benchmarks, and so much more.
This is the first of many as we dive deeper and deeper into how to optimise for high performance.
Please follow or subscribe on your chosen platform, and share with anyone who you think might benefit from listening.
Get in touch:
website - www.crossfitbua.ie
email - james@crossfitbua.ie
instagram - @crossfitbua
Song: Electro-Light - Symbolism [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/symbolism
Watch: http://youtu.be/__CRWE-L45k
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Jamie and James sit down for Episode #2
We start with an exciting announcement we've been dying to tell you about - The Bua Internship.
Getting into the episode we dive deep into all things skill transfer. From movement to movement in the gym to improve performance, to how what we do in the gym improves quality of life outside it, and touching on the more philosophical side of how adversity in the gym benefits outside.
Please follow / subscribe on your chosen platform.
Get in touch with us:
www.crossfitbua.ie
Instagram: @crossfitbua
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Jamie and James sit down and dive into "What is Bua"
Touching on a number of topics, from our core value, to how it's more than 'just a gym'.
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Thanks for tuning in, if you enjoyed please share with friends and family.
-
Get in touch with us:
website - www.crossfitbua.ie
instagram - @crossiftbua
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