BuaCast

Training Diaries - Tuesday - 7/4/26

Wed, 01 Apr 2026 10:06:56 GMT

we haven't heavy front squatted in FOREVER

lets see where we're at today!

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Training Diaries - Monday - 6/4/26

Wed, 01 Apr 2026 10:06:03 GMT

Bank holiday team workkkkkkk

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GAME DAY 4/4/26

Wed, 01 Apr 2026 10:01:52 GMT

GAME DAY #1 of 2026

heavy clean - go find your 1rm

franramp 4 - can you beat your score? or even, get it finished?

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Training Diaries - Friday - 3/4/26

Wed, 01 Apr 2026 10:00:21 GMT

SWITCHED ON

a previous benchmark workout, if you've been here a while you'll remember this. If you're new, you wont forget it.

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Training Diaries - Thursday - 2/4/26

Wed, 01 Apr 2026 09:55:17 GMT

Pick your dose in part A - just make it worth it!

then work work work in part B

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Training Diaries - Wednesday - 1/4/26

Tue, 31 Mar 2026 16:00:00 GMT

HEAVY HANG SNATCH

plus some desaturation repeats - you're welcome

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Training Diaries - Tuesday - 31/3/26

Wed, 25 Mar 2026 12:19:07 GMT

HEAVYYYYY pull ups

plus hard hitting aerobic respiration work

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Training Diaries - Monday - 30/3/26

Wed, 25 Mar 2026 12:17:53 GMT

a full block of training

aerobic delivery work over and over

ready for this!!

lets goooooo

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Training Diaries - Sunday - 29/3/26

Wed, 25 Mar 2026 12:16:27 GMT

SNATCH SUNDAYS

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Training Diaries - Thursday - 26/3/26

Wed, 25 Mar 2026 12:15:37 GMT

Just FYI

you've hammered back squats for 6 months

go get it

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Training Diaries - Saturday - 28/3/26

Wed, 25 Mar 2026 12:15:16 GMT

Muscle endurance work

lets blow them up!

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Training Diaries - Friday - 27/3/26

Wed, 25 Mar 2026 12:14:05 GMT

Love a good repeat

go beat your last score

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Training Diaries - Wednesday - 25/3/26

Wed, 25 Mar 2026 07:34:40 GMT

Upper body strength push to the limits

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Training Diaries - Wednesday - 25/2/26

Thu, 19 Feb 2026 20:37:26 GMT

Hang snatch cluster sets

go chase that drive and sit speed

then your heavy squats leessssgggoooooo

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Training Diaries - Tuesday - 24/2/26

Thu, 19 Feb 2026 20:34:26 GMT

Breathing Mechanics Matter

work it

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Training Diaries - Monday - 23/2/26

Thu, 19 Feb 2026 20:33:32 GMT

Fran Conditioning work

you know how fran feels - prep for it deliberately today

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Training Diaries - Sunday - 22/2/26

Thu, 19 Feb 2026 20:31:00 GMT

Strict pull up work

and oxygen desaturatoin repeats

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Training Diaries - Saturday - 21/2/26

Thu, 19 Feb 2026 20:30:00 GMT

A conditioning challenge

go take the training you've done and apply it to this big ole challenge

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Training Diaries - Friday - 20/2/26

Thu, 19 Feb 2026 20:22:38 GMT

session 2 of this version of back squats

into some nice leg and upper body strength endurance work

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Training Diaries - Tuesday - 17/2/26

Wed, 11 Feb 2026 07:22:49 GMT

FRAN SPECIFIC TRAINING

pick your poison and build some serious confidence

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Training Diaries - Monday - 16/2/26

Wed, 11 Feb 2026 07:21:00 GMT

Heavy clean cluster sets

Plus a FAST pace respiratory workout

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Training Diaries - Sunday - 15/2/26

Wed, 11 Feb 2026 07:18:01 GMT

The heart needs a certain level of stress in order to develop into a more powerful more efficient beast

go stress it

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Training Diaries - Saturday - 14/2/26

Wed, 11 Feb 2026 07:14:49 GMT

Valentines day Partner workout

bring your favourite person and get after it

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Training Diaries - Friday - 13/2/26

Wed, 11 Feb 2026 07:11:41 GMT

Cleans

Snatches

Cleans

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Training Diaries - Thursday - 12/2/26

Wed, 11 Feb 2026 07:10:26 GMT

New phase of the squat program - we're getting heavy !!!!

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Training Diaries - Wednesday - 11/2/26

Wed, 11 Feb 2026 07:08:09 GMT

Pull Up Strength and Desaturation repeatssssss

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Training Diaries - Wednesday - 4/2/26

Tue, 03 Feb 2026 18:00:00 GMT

35min non stop delivery system work

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Training Diaries - Thursday - 5/2/26

Tue, 03 Feb 2026 18:00:00 GMT

Cardio Challenge

go win ;)

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Training Diaries - Friday - 6/2/26

Tue, 03 Feb 2026 18:00:00 GMT

Power Output challenge

be brave

build power

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Training Diaries - Saturday - 7/2/26

Tue, 03 Feb 2026 18:00:00 GMT

Repeat workout

check your scores - go beat 'em

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Training Diaries - Sunday - 8/2/26

Tue, 03 Feb 2026 18:00:00 GMT

Breathe heavy

breathe deep

go go go

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Training Diaries - Monday - 9/2/26

Tue, 03 Feb 2026 18:00:00 GMT

FranRap is HERE

lots of training done - lesssgooooo

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Training Diaries - Tuesday - 10/2/26

Tue, 03 Feb 2026 18:00:00 GMT

breatheeeeeeeee

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Training Diaries - Tuesday - 3/2/26

Wed, 28 Jan 2026 16:51:20 GMT

last day of this squat cycle

lessgoooo

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Training Diaries - Monday - Big Bank Holiday Workout

Wed, 28 Jan 2026 16:49:27 GMT

45 mins

lessssgoooooo

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Training Diaries - Sunday - 1/2/26

Wed, 28 Jan 2026 16:48:38 GMT

movement efficiency

strength endurance

go get it

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Training Diaries - Saturday - 31/1/26

Wed, 28 Jan 2026 16:46:03 GMT

Rowing tekkers

Rowing fitness

rowing rowing rowing

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Training Diaries - Friday - 30/1/26

Wed, 28 Jan 2026 16:42:41 GMT

upper body & lower body sendies

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Training Diaries - Thursday - 29/1/26

Wed, 28 Jan 2026 16:39:50 GMT

You gotta move

You gotta breathe

You gotta go fast

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Training Diaries - Wednesday - 28/1/26

Tue, 27 Jan 2026 16:16:27 GMT

Big upper body conditioning day

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Training Diaries - Tuesday - 27/1/26

Wed, 21 Jan 2026 15:58:38 GMT

Stronger legs require heavy weights

LFG

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Training Diaries - Monday - 26/1/26

Wed, 21 Jan 2026 15:57:35 GMT

Wanna work on your pull ups?

NOT

MISS

THIS

ONE

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Training Diaries - Sunday - 25/1/26

Wed, 21 Jan 2026 15:56:33 GMT

Efficient by name

Efficient by nature

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Training Diaries - Saturday - 24/1/26

Wed, 21 Jan 2026 15:54:55 GMT

Strength

Endurance

Strength Endurance

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Training Diaries - Friday - 23/1/26

Wed, 21 Jan 2026 15:51:59 GMT

we all have our limiters - today we're training all 3

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Training Diaries - Thursday - 22/1/26

Wed, 21 Jan 2026 15:49:59 GMT

Squats on squats on squats

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Training Diaries - Tuesday - 20/1/26

Wed, 14 Jan 2026 11:43:30 GMT

Pull Up Capacity work

into Aerobic Desaturation repeats

lesssgoooo

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Training Diaries - Monday - 19/1/26

Wed, 14 Jan 2026 11:41:09 GMT

Bomb on the Bus Style

with an extra conditioning bump

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Training Diaries - Sunday - 18/1/26

Wed, 14 Jan 2026 11:38:44 GMT

Thruster capacity work

plus aerobic conditioning

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Training Diaries - Saturday - 17/1/26

Wed, 14 Jan 2026 11:37:42 GMT

STRENGTH AND CONDITIONING WORK

carries

cardio

kipping

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Training Diaries - Friday - 16/1/26

Wed, 14 Jan 2026 11:36:49 GMT

hang snatch power training

power clean power training

clean deadlift position and power training

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Training Diaries - Thursday - 15/1/26

Wed, 14 Jan 2026 11:34:08 GMT

longer steady effort to work on aerobic delivery system

followed by some aerobic desaturation sprint repeats!

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Training Diaries - Wednesday - 14/1/26

Tue, 13 Jan 2026 17:02:18 GMT

Pull Up Capacity work

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TRAINING BLOCK 1 - 2026

Tue, 06 Jan 2026 12:23:21 GMT

STARTING 2026 OFF WITH A BANG

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Training Diaries - Tuesday - 23/12/25

Tue, 16 Dec 2025 20:02:38 GMT

If I say OPTIONALITY you'd say... SPLIT CLEAN

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Training Diaries - Monday - 22/12/25

Tue, 16 Dec 2025 20:00:32 GMT

I mean ... you can't help but get fitter today...

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Training Diaries - Sunday - 21/12/25

Tue, 16 Dec 2025 19:58:19 GMT

Speed is the name of the game today

into your jerks

and on your ergs

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Training Diaries - Saturday - 20/12/25

Tue, 16 Dec 2025 19:55:37 GMT

Non traditional Power training

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Training Diaries - Friday - 19/12/25

Tue, 16 Dec 2025 19:54:03 GMT

Work Capacity Work

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Training Diaries - Thursday - 18/12/25

Tue, 16 Dec 2025 19:52:46 GMT

power conditioning at its classic crossfit finest

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Training Diaries - Wednesday - 17/12/25

Tue, 16 Dec 2025 19:15:56 GMT

big ole chipper to get your teeth into today

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Training Diaries - Tuesday - 16/12/25

Wed, 10 Dec 2025 20:11:13 GMT

Might be a heavy back squat day ;)

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Training Diaries - Monday - 15/12/25

Wed, 10 Dec 2025 20:10:28 GMT

row row row your boat

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Training Diaries - GAME DAY - 13/12/25

Wed, 10 Dec 2025 20:08:18 GMT

FINAL GAME DAY OF 2025 IS HERE

LFFGGGGG

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Training Diaries - Friday - 12/12/25

Wed, 10 Dec 2025 20:07:20 GMT

2nd Friday in a row - snatchy snatchy

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Training Diaries - Thursday - 11/12/25

Wed, 10 Dec 2025 20:06:07 GMT

Classic conditioning, CrossFit style

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Training Diaries - Monday - 8/12/25

Tue, 02 Dec 2025 16:06:00 GMT

every 3 mins

keep 'er steady

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Training Diaries - Tuesday - 9/12/25

Tue, 02 Dec 2025 16:06:00 GMT

it's here

the final back squat session

LESSSGOOOOO

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Training Diaries - Sunday - 7/12/25

Tue, 02 Dec 2025 16:05:00 GMT

big ole sunday session :D

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Training Diaries - Saturday - 6/12/25

Tue, 02 Dec 2025 16:03:00 GMT

handstand skill work

into aerobic power

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Training Diaries - Friday - 5/12/25

Tue, 02 Dec 2025 16:02:00 GMT

Snatchy Snatchy

we're so back

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Training Diaries - Thursday - 4/12/25

Tue, 02 Dec 2025 16:01:00 GMT

2nd last back squat session

don't miss it!!!

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Training Diaries - Wednesday - 3/12/25

Tue, 02 Dec 2025 16:00:00 GMT

Upper body strength day

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Training Diaries - Tuesday - 2/12/25

Tue, 25 Nov 2025 21:34:18 GMT

clean and jerk challenge incoming

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Training Diaries - Monday - 1/12/25

Tue, 25 Nov 2025 21:32:00 GMT

can you go 30 for 30

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Training Diaries - Sunday - 30/11/25

Tue, 25 Nov 2025 21:27:18 GMT

cindy esq

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Training Diaries - Saturday - 29/11/25

Tue, 25 Nov 2025 21:25:00 GMT

steady as she goes

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Training Diaries - Friday - 28/11/25

Tue, 25 Nov 2025 21:23:05 GMT

another squat day

another chance to push some limits

physically, and mentally

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Training Diaries - Thursday - 27/11/25

Tue, 25 Nov 2025 21:18:31 GMT

Upper body strict work, with hand & movement variations

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Training Diaries - Wednesday - 26/11/25

Tue, 25 Nov 2025 21:14:42 GMT

perishable skills are also developable skills ;)

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Mid-Block Training Review

Wed, 19 Nov 2025 12:17:42 GMT

Laura, Manu, and Jamie discuss how training has been going so far in this block.

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Training Diaries - Tuesday - 25/11/25

Tue, 18 Nov 2025 16:46:15 GMT

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Training Diaries - Monday - 24/11/25

Tue, 18 Nov 2025 16:42:52 GMT

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Training Diaries - Sunday - 23/11/25

Tue, 18 Nov 2025 16:40:24 GMT

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Training Diaries - Saturday - 22/11/25

Tue, 18 Nov 2025 16:38:36 GMT

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Training Diaries - Thursday - 20/11/25

Tue, 18 Nov 2025 16:36:07 GMT

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Training Diaries - Friday - 21/11/25

Tue, 18 Nov 2025 16:35:30 GMT

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Training Diaries -Wednesday -19/11/25

Tue, 18 Nov 2025 16:00:00 GMT

Upper pulling strength with power pulls on the rower.

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Training Diaries - Thursday - 23/10/25

Wed, 22 Oct 2025 19:24:55 GMT

rowing with friends

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Training Diaries - Saturday - 25/10/25

Mon, 20 Oct 2025 08:14:07 GMT

load of time to get this done :)

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Training Diaries - Friday - 24/10/25

Mon, 20 Oct 2025 08:13:21 GMT

pulling power

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Training Diaries - Wednesday - 22/10/25

Mon, 20 Oct 2025 08:12:33 GMT

squat

jerk

squat

jerk

squat

:):):):)

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Training Diaries - Tuesday - 21/10/25

Mon, 20 Oct 2025 08:10:43 GMT

move

fast

possible

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Training Diaries - Monday - 20/10/25

Mon, 20 Oct 2025 08:09:22 GMT

Challenge Day repeat workout

go get it

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Training Diaries - Sunday - 19/10/25

Sun, 12 Oct 2025 15:11:00 GMT

power output, with a twist

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Training Diaries - Saturday - 18/10/25

Sun, 12 Oct 2025 15:06:00 GMT

snatchy snatchy

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Training Diaries - Friday - 17/10/25

Sun, 12 Oct 2025 15:04:00 GMT

the dark side of conditioning

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Training Diaries - Thursday - 16/10/25

Sun, 12 Oct 2025 15:03:00 GMT

every

rep

counts

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Training Diaries - Wednesday - 15/10/25

Sun, 12 Oct 2025 15:02:00 GMT

Hold on to that barbell

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Training Diaries - Tuesday - 14/10/25

Sun, 12 Oct 2025 15:01:00 GMT

Strength test #1

lets go

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Training Diaries - Monday - 13/10/25

Sun, 12 Oct 2025 15:00:00 GMT

A couple of couplets to Build your aerobic power

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Training Diaries - Sunday - 12/10/25

Sun, 05 Oct 2025 15:24:00 GMT

Partner Power Conditioning work

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Training Diaries - Friday - 10/10/25

Sun, 05 Oct 2025 15:20:00 GMT

POWERRRRR DAY

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Training Diaries - Saturday - 11/10/25

Sun, 05 Oct 2025 15:20:00 GMT

Boulder Shoulders incoming

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Training Diaries - Thursday - 9/10/25

Sun, 05 Oct 2025 15:15:00 GMT

upper body strength work emom style

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Training Diaries - Wednesday - 8/10/25

Sun, 05 Oct 2025 15:10:00 GMT

aerobic power work plus upper body accessory work

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Training Diaries - Tuesday - 7/10/25

Sun, 05 Oct 2025 15:05:00 GMT

Heavy barbell work

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Training Diaries - Monday - 6/10/25

Sun, 05 Oct 2025 15:00:00 GMT

it's only 45 minutes :)

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Training Diaries - Tuesday - 30/9/25

Sun, 28 Sep 2025 16:05:00 GMT

how far can you go?

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Training Diaries - Monday - 29/9/25

Sun, 28 Sep 2025 16:00:00 GMT

A new block of training - the start of the final block of 2025!!!!!!!!!!

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Training Diaries - New Training Block - 28/9/25

Sun, 28 Sep 2025 11:00:00 GMT

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Training Diaries - BUA BRU - 27/9/25

Tue, 23 Sep 2025 16:15:00 GMT

You've done the training

Enjoy the day !!

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Training Diaries - Friday - 26/9/25

Tue, 23 Sep 2025 16:10:00 GMT

split jerk practice + rowing burpee intervals

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Training Diaries - Thursday - 25/9/25

Tue, 23 Sep 2025 16:05:00 GMT

big deadlift session plus some successories

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Training Diaries - Wednesday- 24/9/25

Tue, 23 Sep 2025 16:00:00 GMT

HEAVY pull ups

into a 24 min emom

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Training Diaries - Tuesday - 16/9/25

Tue, 09 Sep 2025 18:45:14 GMT

sharing is caring

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Training Diaries - Monday - 15/9/25

Tue, 09 Sep 2025 18:44:12 GMT

mini bru by name

mini bru by nature

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Training Diaries - Sunday - 14/9/25

Tue, 09 Sep 2025 18:42:56 GMT

run run run as fast as you can

you cant snatch me.....

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Training Diaries - Saturday - 13/9/25

Tue, 09 Sep 2025 18:41:54 GMT

BIGGGGG LEG DAY

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Training Diaries - Friday - 12/9/25

Tue, 09 Sep 2025 18:40:30 GMT

max rep upper body pulling

paired with max effort bike.

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Training Diaries - Thursday - 11/9/25

Tue, 09 Sep 2025 18:38:52 GMT

.full

fitness

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Training Diaries - Wednesday - 10/9/25

Tue, 09 Sep 2025 18:33:01 GMT

nothing beats the classics

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Training Diaries - Monday - 8/9/25

Tue, 02 Sep 2025 16:25:00 GMT

go hit this big workout hard

rest

and do it again

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Training Diaries - Sunday - 7/9/25

Tue, 02 Sep 2025 16:20:00 GMT

stronger shoulders incoming

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Training Diaries - Saturday - 6/9/25

Tue, 02 Sep 2025 16:15:00 GMT

HEAVY DOUBLE DEADLIFT

plus some lower body accessory

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Training Diaries - Friday - 5/9/25

Tue, 02 Sep 2025 16:10:00 GMT

full body functional fitness

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Training Diaries - Thursday - 4/9/25

Tue, 02 Sep 2025 16:05:00 GMT

Chip chip chip away

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Training Diaries - Wednesday - 3/9/25

Tue, 02 Sep 2025 16:00:00 GMT

Building more powerful bodies

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Training Diaries - Tuesday - 2/9/25

Tue, 26 Aug 2025 16:30:00 GMT

upper body strength work

paired with some partner fitness

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Training Diaries - Monday - 1/9/25

Tue, 26 Aug 2025 16:25:00 GMT

lets train the thruster pattern

over

and over

and over again

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Training Diaries - Sunday - 31/8/25

Tue, 26 Aug 2025 16:20:00 GMT

BIKE

ROW

SKI

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Training Diaries - Saturday - 30/8/25

Tue, 26 Aug 2025 16:15:00 GMT

bodyweight

heavy

fast

whats not to like

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Training Diaries - Friday - 29/8/25

Tue, 26 Aug 2025 16:10:00 GMT

complexes give me complex emotions

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Training Diaries - Thursday - 28/8/25

Tue, 26 Aug 2025 16:05:00 GMT

heavy jerks

into

an open workout

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Training Diaries - Wednesday - 27/8/25

Tue, 26 Aug 2025 16:00:00 GMT

HEAVY HEAVY SQUATS

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Training Diaries - Monday - 25/8/25

Tue, 19 Aug 2025 16:25:00 GMT

Bru Prep - big way to start the week

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Training Diaries - Sunday - 24/8/25

Tue, 19 Aug 2025 16:20:00 GMT

SNATCH WORK

with some upper and lower accessories

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Training Diaries - Saturday - 23/8/25

Tue, 19 Aug 2025 16:15:00 GMT

every minute, on the minute, forever

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Training Diaries - Friday - 22/8/25

Tue, 19 Aug 2025 16:10:00 GMT

simple complexity

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Training Diaries - Thursday - 21/8/25

Tue, 19 Aug 2025 16:05:00 GMT

gymnastics skills constantly need refinement - go practice!

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Training Diaries - Wednesday - 20/8/25

Tue, 19 Aug 2025 16:00:00 GMT

time pressure fitness

letsssss go

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Training Diaries - Tuesday - 22/7/25

Tue, 15 Jul 2025 19:16:37 GMT

Challenge 1 - ANNIE

Challenge 2 - 2000m row

Challenge 3 - 50 target burpee time trial

Just another Tuesday....

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Training Diaries - Monday - 21/7/25

Tue, 15 Jul 2025 19:15:06 GMT

Jamie Lawlor:

"this is one of the worst ones I've put down on paper."

might be one of the best challenges we take on crew!!!!

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Training Diaries - Sunday - 20/7/25

Tue, 15 Jul 2025 19:13:51 GMT

Interval training

but long

with chest to bar pull ups....

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Training Diaries - Saturday - 19/7/25

Tue, 15 Jul 2025 19:10:10 GMT

23 mins to squeeze in as much work as possible

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Training Diaries - Friday - 18/7/25

Tue, 15 Jul 2025 19:09:05 GMT

SNATCHY SNATCHY to finish the week

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Training Diaries - Thursday - 17/7/25

Tue, 15 Jul 2025 19:07:30 GMT

strict pull up positional work

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Training Diaries - Wednesday - 16/7/25

Tue, 15 Jul 2025 19:04:42 GMT

barbell consistency and skill execution

paired with non stop bodyweight movement

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Training Diaries - Tuesday - 15/7/25

Wed, 09 Jul 2025 14:13:34 GMT

We've been training,

time for testing

1rm deadlift

LFG

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Training Diaries - Monday - 14/7/25

Wed, 09 Jul 2025 14:12:17 GMT

you've heard of build-a-bear

today you get to build-a-workout

just take a break every 100 :)

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Training Diaries - Sunday - 13/7/25

Wed, 09 Jul 2025 14:08:03 GMT

ways to increase your love of wall balls:

make them selectively harder

plus some short fast fitness

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Training Diaries - Saturday - 12/7/25

Wed, 09 Jul 2025 14:06:47 GMT

fitness

with some constraints

but fitness

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Training Diaries - Friday - 11/7/25

Wed, 09 Jul 2025 14:04:19 GMT

full body strength work

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Training Diaries - Thursday - 10/7/25

Wed, 09 Jul 2025 14:03:19 GMT

2 ropes

2 different challenges

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Training Diaries - Wednesday - 8/7/25

Tue, 08 Jul 2025 19:37:13 GMT

I mean....

at least the reps go down..?

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Training Diaries - Tuesday - 8/7/25

Tue, 01 Jul 2025 20:13:07 GMT

four

rep

max

backsquat

lesssgoooo

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Training Diaries - Monday - 7/7/25

Tue, 01 Jul 2025 20:08:49 GMT

upper body strength work

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Training Diaries - Sunday - 6/7/25

Tue, 01 Jul 2025 20:04:05 GMT

perhaps the best open workout ever??

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Training Diaries - Saturday - 5/7/25

Tue, 01 Jul 2025 20:02:02 GMT

skin the cat skill work - if you havent done this before, it might be your new fave movement

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Training Diaries - Friday - 4/7/25

Tue, 01 Jul 2025 19:55:29 GMT

Snatchy snatchy

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Training Diaries - Thursday - 3/7/25

Tue, 01 Jul 2025 19:52:40 GMT

HIGH INTENSITY FITNESS

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Training Diaries - Wednesday - 2/7/25

Tue, 01 Jul 2025 19:48:58 GMT

1rm front squats

followed by some leg successories

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GAME WEEK - June 2025

Fri, 06 Jun 2025 14:24:28 GMT

not many training weeks much bigger than this...

Challenges

Game day,

and the CrossFit Community Cup

LFG

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Training Diaries - Tuesday - 4/6/25

Tue, 27 May 2025 19:25:22 GMT

muscle up practice into high pressure pull up work

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Training Diaries - Sunday - 2/6/25

Tue, 27 May 2025 19:20:30 GMT

Heavy pressing

plus

some isometric strengthening work

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Training Diaries - Saturday - 1/6/25

Tue, 27 May 2025 19:17:20 GMT

only 300 double unders to get through today...

best hop to it...

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Training Diaries - Friday - 30/5/25

Tue, 27 May 2025 19:16:36 GMT

How few sets can you finish in???

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Training Diaries - Thursday - 29/5/25

Tue, 27 May 2025 19:15:38 GMT

CHALLENGE DAY #5

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Training Diaries - Wednesday - 28/5/25

Tue, 27 May 2025 19:14:08 GMT

heavyyyyyy squats

plus some gymnastics skill work

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Training Diaries - Sunday - 25/4/25

Tue, 20 May 2025 16:40:00 GMT

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Training Diaries - Saturday - 24/5/25

Tue, 20 May 2025 16:30:00 GMT

High Skill, low intensity handstand skill work

Low skill, high intensity rowing

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Training Diaries - Friday - 23/5/25

Tue, 20 May 2025 16:20:00 GMT

your Next challenge day workout is...

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Training Diaries - Thursday - 22/5/25

Tue, 20 May 2025 16:10:00 GMT

Old school Strength and Conditioning training at its absolute finest today

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Training Diaries - Wednesday - 21/5/25

Tue, 20 May 2025 16:00:00 GMT

snatch and overhead squat skill and strength work

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Training Diaries - Monday - 25/4/25

Tue, 20 May 2025 15:05:18 GMT

ANOTHER CHALLENGE DAY IS HERE

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Training Diaries - Tuesday - 20/5/25

Tue, 13 May 2025 20:26:52 GMT

kinda feels like fran....

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Training Diaries - Monday - 19/5/25

Tue, 13 May 2025 20:24:33 GMT

its only 50...

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Training Diaries - Sunday - 18/5/25

Tue, 13 May 2025 20:23:28 GMT

Split jerk is one of those skills we all need more practice with

here you go

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Training Diaries - Saturday - 17/5/25

Tue, 13 May 2025 20:21:07 GMT

Cleans

on cleans

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Training Diaries - Friday - 16/5/25

Tue, 13 May 2025 20:17:29 GMT

gymnastics prowess comes from strict strength first

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Training Diaries - Thursday - 15/5/25

Tue, 13 May 2025 20:15:54 GMT

Overhead squat strength

plus

hard hitting conditioning

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Training Diaries - Wednesday - 14/5/25

Tue, 13 May 2025 20:08:24 GMT

If you've never done a GOAT day in Bua before, you're in for a treat

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Training Diaries - Monday - 28/4/25

Sun, 27 Apr 2025 16:00:00 GMT

might be the first challenge day of this training block .......

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Training Diaries - Sunday - 27/4/25

Tue, 22 Apr 2025 20:06:12 GMT

21 minutes of liftin n' skippin

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Training Diaries - Saturday - 26/4/25

Tue, 22 Apr 2025 20:05:14 GMT

strength building, done different

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Training Diaries - Friday - 25/4/25

Tue, 22 Apr 2025 19:59:36 GMT

"let the drilll kill you"

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Training Diaries - Thursday - 24/4/25

Tue, 22 Apr 2025 19:56:00 GMT

A pull up challenge into high intensity fitness

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Training Diaries - Wednesday - 23/4/25

Tue, 22 Apr 2025 19:46:43 GMT

push split push split push split

hollllldddddddd

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Training Diaries - Sunday - 20/4/25

Wed, 16 Apr 2025 11:28:28 GMT

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Training Diaries - Saturday - 19/4/25

Tue, 15 Apr 2025 20:10:49 GMT

balancing between grinding through and long workout, and being technical AF today

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Training Diaries - Friday - 18/4/25

Tue, 15 Apr 2025 20:03:22 GMT

Complexes are one of the best ways to hone in on technique AND build silly strength....

lessgooooo

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Training Diaries - Thursday - 17/4/25

Tue, 15 Apr 2025 20:01:44 GMT

The idea is simple

if you work harder

you'll get fitter :)

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Training Diaries - Wednesday - 16/4/25

Tue, 15 Apr 2025 19:57:43 GMT

progressivley heavy barbells

tonnes of box jumps

and a sense of urgency

simple dose of fitness

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Constantly Varied #49

Wed, 09 Apr 2025 13:01:06 GMT

WE'RE back...

It's only been 8 months since our last episode of CV (who's counting)

James Jamie and Laura get into our current block of training

We talk about CrossFit, the company and where it's going

Along with some updates about upcoming events in Bua

ENJOY

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Training Diaries - Tuesday - 15/4/25

Tue, 08 Apr 2025 19:52:55 GMT

you will get stronger today

you're welcome

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Training Diaries - Monday - 14/4/25

Tue, 08 Apr 2025 19:51:27 GMT

full sendiesssssssss

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Training Diaries - Sunday - 13/4/25

Tue, 08 Apr 2025 19:50:39 GMT

climb the ladder - how far can you go?

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Training Diaries - Friday - 11/4/25

Tue, 08 Apr 2025 19:49:07 GMT

Small Bursts

of all out effort

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Training Diaries - Thursday - 10/4/25

Tue, 08 Apr 2025 19:47:13 GMT

Boulder shoulders incoming

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Training Diaries - Wednesday - 9/4/25

Tue, 08 Apr 2025 19:45:15 GMT

no cake here

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Training Diaries - Tuesday - 8/4/25

Tue, 01 Apr 2025 19:41:04 GMT

no hiding here lads

you're going to get stronger and more enduring today

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Training Diaries - Monday - 7/4/25

Tue, 01 Apr 2025 19:34:00 GMT

clean and jerk emom into

an insane clean and jerk emom

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Training Diaries - Sunday - 6/4/25

Tue, 01 Apr 2025 19:31:46 GMT

high quality fitness is hard earned wit high quality intervals

lessssgo

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Training Diaries - Saturday - 5/4/25

Tue, 01 Apr 2025 19:29:11 GMT

Upper body strength work

plus gymnastics conditioning

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Training Diaries - Friday - 4/4/25

Tue, 01 Apr 2025 19:24:32 GMT

tempo is one of the best ways to ingrain movement patterns, build strength, and get results!

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Training Diaries - Thursday - 3/4/25

Tue, 01 Apr 2025 19:23:13 GMT

medium heavy cleans

small bursts of burpees

over and over and over again

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Training Diaries - Wednesday - 2/4/25

Tue, 01 Apr 2025 19:20:25 GMT

training pull ups, under fatigue, is one of the best ways to develop movement confidence and competence

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Training Diaries - Sunday - 30/3/25

Tue, 25 Mar 2025 20:39:30 GMT

Sunday run club

Sunday gun club

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Training Diaries - Saturday - 29/3/25

Tue, 25 Mar 2025 20:38:33 GMT

SWING

FOR

THE

FENCES

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Training Diaries - Friday - 28/3/25

Tue, 25 Mar 2025 20:37:51 GMT

20 mins

work your way through the lifting

get fitter faster stronger

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Training Diaries - Thursday - 27/3/25

Tue, 25 Mar 2025 20:36:56 GMT

all

the

fitness

ALL

THE

FITNESS

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Training Diaries - Wednesday - 26/3/25

Tue, 25 Mar 2025 20:36:10 GMT

Heavy lifting complexes

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Spring Training at Bua

Fri, 21 Mar 2025 15:31:23 GMT

SPRING TRAINING

we've a whole new block of training ahead

You're going to love it!

LETS

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Training Diaries - Monday - 24/3/25

Wed, 19 Mar 2025 17:11:00 GMT

PULL UPS with a Twist

Ski work, with no twist

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Training Diaries - Tuesday - 25/3/25

Wed, 19 Mar 2025 17:11:00 GMT

progressively heavier and more complex pressing, with HUGE chunks of double unders sprinkled in between

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Training Diaries - Sunday - 23/3/25

Wed, 19 Mar 2025 17:08:00 GMT

classic strength training at its finest

followed by speed training with dbs

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Training Diaries - Saturday - 22/3/25

Wed, 19 Mar 2025 17:05:00 GMT

Cardio through agility training

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Training Diaries - Friday - 21/3/25

Wed, 19 Mar 2025 17:03:00 GMT

Heavy OHS

FASTTTTT box jumps

Powerful rowing

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Training Diaries - Thursday - 20/3/25

Wed, 19 Mar 2025 17:00:00 GMT

strengthening the legs and the midline in multiple shapes and patterns

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Training Diaries - Wednesday - 19/3/25

Tue, 18 Mar 2025 21:30:21 GMT

HEAVY DAYYYYY

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Training Diaries - Wednesday - 12/3/25

Tue, 11 Mar 2025 17:00:00 GMT

RATE OF PERCEIVED EXERTION

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Training Diaries - Thursday - 13/3/25

Tue, 11 Mar 2025 17:00:00 GMT

non-stop fitness

18 minutes of finding your threshold

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Training Diaries - Monday - 17/3/25

Tue, 11 Mar 2025 17:00:00 GMT

Bank Holiday Fitness at its finest

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Training Diaries - Tuesday - 18/3/25

Tue, 11 Mar 2025 17:00:00 GMT

Hard hitting intervals to build tonnes of top end fitness and mental endurance.

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Training Diaries - Monday - 10/3/25

Sun, 09 Mar 2025 21:12:24 GMT

Your ability to move your feet fast directly impacts your ability to perform on the sports field, and stay healthy and active as we age

best bump up how fast we can move them today so....

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Training Diaries - Thursday - 6/3/25

Tue, 04 Mar 2025 21:51:50 GMT

Strict Pull up strength paired with double unders, to make a dreamy combination of fitness

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Training Diaries - Wednesday - 5/3/25

Tue, 04 Mar 2025 21:50:41 GMT

Front rack limitations.... be gone

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Training Diaries - Tuesday - 4/3/25

Sat, 01 Mar 2025 17:10:00 GMT

theres nothing like having a strong set of shoulders

today's the day you'll build them

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Training Diaries - Monday - 3/3/25

Sat, 01 Mar 2025 17:05:00 GMT

one sure fire way to build high power

is to do high power things

over and over and over and over again

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Training Diaries - Sunday - 2/3/25

Sat, 01 Mar 2025 17:00:00 GMT

run run as fast as you can

you can't catch me

i'm the pull up man

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Training Diaries - Thursday - 27/2/25

Tue, 25 Feb 2025 17:05:00 GMT

Short bursts of high (HIGH) effort fitness

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Training Diaries - Wednesday - 26/2/25

Tue, 25 Feb 2025 17:00:00 GMT

Workout to get you ready for war

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Training Diaries - Monday - 16/2/25

Tue, 11 Feb 2025 20:21:00 GMT

rope climbs

turkish get ups

fin and skills all round

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Training Diaries - Saturday - 15/2/25

Tue, 11 Feb 2025 20:15:00 GMT

Conditioning the movement patterns

rep on rep on rep today

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Training Diaries - Sunday - 16/2/25

Tue, 11 Feb 2025 20:14:19 GMT

Heavy clean work

and the shortest, fastest, (hardest?) workout of the year to date

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Training Diaries - Friday - 14/2/25

Tue, 11 Feb 2025 20:12:00 GMT

The best gift on valentines is a trip to the bar..bell

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Training Diaries - Thursday - 13/2/25

Tue, 11 Feb 2025 20:10:00 GMT

HEAVY deadlifts

AND

heavy deadlfits with lots of smooth double unders

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Training Diaries - Wednesday - 12/2/25

Tue, 11 Feb 2025 20:07:43 GMT

Handstand walk skill work

plus a spicy FIFTEEN rounder

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Training Diaries - Tuesday - 11/2/25

Tue, 04 Feb 2025 20:14:00 GMT

hang snatch funsies

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Training Diaries - Monday - 10/2/25

Tue, 04 Feb 2025 20:12:00 GMT

big long emom

high level fitness at its finest

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Training Diaries - Sunday - 9/2/25

Tue, 04 Feb 2025 20:10:00 GMT

Getting stronger and fitter on a sunday

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Training Diaries - Saturday - 8/2/25

Tue, 04 Feb 2025 20:06:00 GMT

Heavy overhead work

plus a new challenge to fry the shoulders

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Training Diaries - Friday - 7/2/25

Tue, 04 Feb 2025 20:04:00 GMT

team work

in the biggest sense possible

who will come out ontop?

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Training Diaries - Thursday - 6/2/25

Tue, 04 Feb 2025 20:02:00 GMT

Non stop - fast work - get fitter

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Training Diaries - Wednesday - 5/2/25

Tue, 04 Feb 2025 20:00:00 GMT

Gymnastics skills and play

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Training Diaries - Tuesday - 4/2/25

Wed, 29 Jan 2025 12:55:00 GMT

The ability to go heavy

AND

to do a tonne of reps

create insane capacity to work

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Training Diaries - Monday - 3/2/25

Wed, 29 Jan 2025 12:50:00 GMT

Bank Holiday Partner workouts!!!!!

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Training Diaries - Sunday - 2/2/25

Wed, 29 Jan 2025 12:45:00 GMT

While there may be two ways about it

You're going to leave with stronger legs, and greater capacity to pull up

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Training Diaries - Saturday - 1/2/25

Wed, 29 Jan 2025 12:40:00 GMT

The secret is

there is no secret

producing higher effort than you want, that's all it takes

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Training Diaries - Friday - 31/1/25

Wed, 29 Jan 2025 12:35:00 GMT

How much work can you squeeze into 12 minutes

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Training Diaries - Thursday - 30/1/25

Wed, 29 Jan 2025 12:30:00 GMT

Theres no pacing

theres no strategy

this is full throttle from the get go

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Training Diaries - Tuesday - 28/1/25

Tue, 21 Jan 2025 17:30:00 GMT

Heavy Overhead work

Heavy Leg work

Its heavy

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Training Diaries - Monday - 27/1/25

Tue, 21 Jan 2025 17:25:00 GMT

Long cardio

really long

like reallllllllly long cardio

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Training Diaries - Sunday - 26/1/25

Tue, 21 Jan 2025 17:20:00 GMT

Upper body strength work

you're welcome

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Training Diaries - Saturday - 25/1/25

Tue, 21 Jan 2025 17:15:00 GMT

Step Ups,

like you've never seen them before

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Training Diaries - Friday - 24/1/25

Tue, 21 Jan 2025 17:10:00 GMT

Snatches

followed by snatches

into some snatches

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Training Diaries - Thursday - 23/1/25

Tue, 21 Jan 2025 17:05:00 GMT

Changing gears & Working non stop

creating huge work capacity

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Training Diaries - Wednesday - 22/1/25

Tue, 21 Jan 2025 17:00:00 GMT

Heavy on the arms

Heavy on the legs

Full Body fitness

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Training Diaries - Tuesday - 21/1/25

Tue, 14 Jan 2025 18:40:00 GMT

Remember that time you thought your grip was too strong.......

You're welcome. :)

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Training Diaries - Sunday - 19/1/25

Tue, 14 Jan 2025 18:20:00 GMT

HEAVY jerks

Plus a sneaky "death by..." workout

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Training Diaries - Monday - 20/1/25

Tue, 14 Jan 2025 18:20:00 GMT

A PARTNER WORKOUT

ON A MONDAY

DREAMYYYYY

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Training Diaries - Saturday - 18/1/25

Tue, 14 Jan 2025 18:00:00 GMT

How many pull ups can you do in a row????

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Training Diaries - Friday - 17/1/25

Tue, 14 Jan 2025 17:40:00 GMT

BRASS TACKS

Cleans

yep

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Training Diaries - Thursday - 16/1/25

Tue, 14 Jan 2025 17:20:00 GMT

HEAVYYYYY Floor press

Plus gymnastic style conditioning

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Training Diaries - Wednesday - 15/1/25

Tue, 14 Jan 2025 17:03:12 GMT

Rowing conditioning and skill and power work

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Training Diaries - Sunday - 12/1/25

Tue, 07 Jan 2025 19:21:20 GMT

long

hard hitting

bodyweight special

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Training Diaries - Tuesday - 14/1/25

Tue, 07 Jan 2025 19:20:10 GMT

Karen

working minute on minute off

with a dose of skiing

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Training Diaries - Monday - 13/1/25

Tue, 07 Jan 2025 19:13:06 GMT

Sumo doesn't count....

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Training Diaries - Saturday - 11/1/25

Tue, 07 Jan 2025 19:12:31 GMT

FIRST HEAVY SNATCH DAY OF THE YEAR

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Training Diaries - Friday - 10/1/25

Tue, 07 Jan 2025 19:10:21 GMT

The ability to accelerate is something that seperates the best athletes from the rest

The ability to do it over and over and over again is a real difference maker.

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Training Diaries - Thursday - 9/1/25

Tue, 07 Jan 2025 19:08:23 GMT

Heavy Barbell

Easy Wall balls

or something like that

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Training Diaries - Wednesday - 8/1/25

Tue, 07 Jan 2025 19:07:44 GMT

MAX

POWER

OUTPUT

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Training Diaries - CHRISTMAS EVE 2024

Mon, 23 Dec 2024 17:00:12 GMT

12 days of Christmas

MERRY CHRISTMAS CREW

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Training Diaries - Monday - 23/12/24

Sun, 22 Dec 2024 17:00:22 GMT

body weight emom to strengthen the muscles and tendons around the joints

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Training Diaries - Sunday - 22/12/24

Sat, 21 Dec 2024 17:00:58 GMT

Picture a 5km run

but you do wall balls every 800m

and its not like a 5km run

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Training Diaries - Saturday - 21/12/24

Fri, 20 Dec 2024 17:00:31 GMT

ladder to the moooooon

how far will you get?

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Training Diaries - Friday - 20/12/24

Thu, 19 Dec 2024 17:00:41 GMT

3, not so small, challenges to go and take on

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Training Diaries - Thursday - 19/12/24

Wed, 18 Dec 2024 17:00:56 GMT

heavy overhead work

and

overhead work that will get heavy

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Training Diaries - Wednesday - 18/12/24

Tue, 17 Dec 2024 17:00:54 GMT

Producing high power

Over

and over

and over again today

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Training Diaries - Tuesday - 17/12/24

Mon, 16 Dec 2024 17:00:54 GMT

Grip is a sign of how strong we are - today we build unbreakable grip strength

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Training Diaries - Saturday - 14/12/24

Fri, 13 Dec 2024 17:00:12 GMT

16 rounds of absolute fitness

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Training Diaries - Friday - 13/12/24

Thu, 12 Dec 2024 17:00:14 GMT

Snatch emom with a clear technique focus

followed by a chance to push some limits and see where our skill and technique can take us

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Training Diaries - Thursday - 12/12/24

Wed, 11 Dec 2024 17:00:16 GMT

Max effort fitness

Followed by Near max effort fitness

meaning we all get maximum fitness

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Training Diaries - Wednesday - 11/12/24

Tue, 10 Dec 2024 17:00:49 GMT

Speed is the name of the game today

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Training Diaries - Tuesday - 10/12/24

Mon, 09 Dec 2024 17:00:00 GMT

Muscles will be built today, by hook or by crook

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Training Diaries - Monday - 9/12/24

Sun, 08 Dec 2024 17:00:09 GMT

Heavy Push Press

Light push press

All the push press

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Training Diaries - GAME DAY

Fri, 06 Dec 2024 17:00:33 GMT

POWER HOUR AND 12.1 ARE HEREEEEEEEEEEEE

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Training Diaries - Friday - 6/12/24

Thu, 05 Dec 2024 17:00:38 GMT

Possibly, impossible?

Lets find out ....

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Training Diaries - Thursday - 5/12/24

Wed, 04 Dec 2024 17:00:25 GMT

8 minutes of pushing to your limits.

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Training Diaries - Wednesday - 4/12/24

Tue, 03 Dec 2024 17:00:27 GMT

Teeing ourselves up for success on Game Day

A last chance to practice positions and power when it comes to cleans

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Training Diaries - Monday - 2/12/24

Sun, 01 Dec 2024 17:00:09 GMT

NON STOP HARD WORK

maybe you can rest

Maybe not...

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Training Diaries - Sunday - 1/12/24

Sat, 30 Nov 2024 17:00:12 GMT

HEAVY push press

into a max effort conditioning piece...

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Training Diaries - Saturday - 30/11/24

Fri, 29 Nov 2024 17:00:14 GMT

Ski the Cat skill work

Into TTR Conditioning work

INTO heavy long carries

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Training Diaries - Friday - 29/11/24

Thu, 28 Nov 2024 17:00:24 GMT

WORKHORSE CHALLENGE #3

80's Playlist

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Training Diaries - Thursday - 28/11/24

Wed, 27 Nov 2024 17:00:00 GMT

1 rep max touch n go clean INTO jerk

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Training Diaries - Wednesday - 27/11/24

Tue, 26 Nov 2024 17:00:01 GMT

Finding a version to fill 2 minutes, and get you fitter is part of the challenge today

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Training Diaries - Tuesday - 26/11/24

Mon, 25 Nov 2024 17:00:07 GMT

you'll never forget your first 2km row ....

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Training Diaries - Monday - 25/11/24

Sun, 24 Nov 2024 17:03:36 GMT

let of the barbell, at your peril....

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Training Diaries - Sunday - 24/11/24

Sat, 23 Nov 2024 17:01:36 GMT

Gymnastics skills

require gymnast levels of strength

lets get it

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Training Diaries - Saturday - 23/11/24

Fri, 22 Nov 2024 17:00:50 GMT

DUMBBELL CHAOS

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Training Diaries - Friday - 22/11/24

Thu, 21 Nov 2024 17:00:06 GMT

AMANDAAAAAAAAAAAA

Take on your challenge today

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Training Diaries - Thursday - 21/11/24

Wed, 20 Nov 2024 17:00:17 GMT

High effort rowing

with a friend

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Training Diaries - Wednesday - 20/11/24

Tue, 19 Nov 2024 21:52:18 GMT

Theres working hard

then theres working hard... but a little faster.

Today the latter is the answer

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Training Diaries - Tuesday - 19/11/24

Mon, 18 Nov 2024 17:00:02 GMT

High skill practice

then putting our skills under pressure

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Training Diaries - Monday - 18/11/24

Sun, 17 Nov 2024 17:00:47 GMT

Heavy Back squats

AND

Heavy Deadlifts

what a treat to start the week

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Training Diaries - Saturday - 16/11/24

Fri, 15 Nov 2024 17:00:33 GMT

We're working fast

With the highest levels of execution possible

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Training Diaries - Friday - 15/11/24

Thu, 14 Nov 2024 17:00:13 GMT

HEAVY FRIDAYSSSSSSSSSSS

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Training Diaries - Thursday - 14/11/24

Wed, 13 Nov 2024 17:00:00 GMT

Power Cleans

Pull Ups

Double Unders

Magic

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Training Diaries - Wednesday - 13/11/24

Tue, 12 Nov 2024 20:04:20 GMT

Jerks are coming up on Game day

Get your practice in today

and build some confidence along the way

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Training Diaries - Tuesday - 12/11/24

Mon, 11 Nov 2024 17:00:45 GMT

work at your pace

building some strength, skill and power

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Training Diaries - Monday - 11/11/24

Sun, 10 Nov 2024 17:00:35 GMT

High effort

unrelenting

short bursts

of fabulous fitness

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Training Diaries - Tuesday - 8/10/24

Mon, 07 Oct 2024 16:00:25 GMT

High intensity fitness leads to high levels of discomfort

High levels of discomfort lead to high levels of positive change

High levels of positive change lead to high levels of success

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Training Diaries - Monday - 7/10/24

Sun, 06 Oct 2024 16:00:11 GMT

We all know Fran

Well this is like fran

but you know,

longer

harder

faster

better

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Training Diaries - Sunday - 6/10/24

Sat, 05 Oct 2024 16:00:14 GMT

WHAT A WORKOUT

fitness

plus lifting

plus sneaky fitness

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Training Diaries - Saturday - 5/10/24

Fri, 04 Oct 2024 16:00:16 GMT

Overhead strength and stability

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Training Diaries - Friday - 4/10/24

Thu, 03 Oct 2024 16:00:05 GMT

Developing tonnes of power on a tight timeline

followed by perfect (heavy) back squats to focus on some skill work

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Training Diaries - Thursday - 3/10/24

Wed, 02 Oct 2024 16:17:42 GMT

Upper body strength and conditioning

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Training Diaries - Wednesday - 2/10/24

Tue, 01 Oct 2024 16:00:45 GMT

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Training Diaries - Tuesday - 1/10/24

Mon, 30 Sep 2024 16:00:42 GMT

Endurance training requires finding a source of fuel you don't normally use

today we build huge engines

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Training Diaries - Monday - 30/9/24

Sun, 29 Sep 2024 16:00:28 GMT

Top quality skills

requires top quality positions

time to build on the foundations

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Training Diaries - Sunday - 29/9/24

Sat, 28 Sep 2024 16:00:13 GMT

"Nice Wall Balls"

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Training Diaries - Saturday - 28/9/24

Fri, 27 Sep 2024 16:00:08 GMT

heavy barbell cycling

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Training Diaries - Friday - 27/9/24

Thu, 26 Sep 2024 16:00:16 GMT

pull up and muscle up skill work on the menu today

paired with a spicy partner workout

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Training Diaries - Thursday - 26/9/24

Wed, 25 Sep 2024 16:00:54 GMT

The Leg day of all leg days

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Training Diaries - Wednesday - 25/9/24

Tue, 24 Sep 2024 16:00:08 GMT

Handstand skill work

Into fast fitness

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Training Diaries - Tuesday - 24/9/24

Mon, 23 Sep 2024 16:00:18 GMT

Once you figure this one out

you'll love it

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Training Diaries - Monday - 23/9/24

Sun, 22 Sep 2024 16:00:01 GMT

60 hard reps to accumulate

Into FAST and furious Fitness

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Training Diaries - Sunday - 22/9/24

Sat, 21 Sep 2024 16:00:12 GMT

nothing but fun and games....

oh and a dose of hard work ofc

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Training Diaries - Saturday - 21/9/24

Fri, 20 Sep 2024 16:00:05 GMT

Completing work, in your own way, at a high level is where the magic happens

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Training Diaries - Friday - 20/9/24

Thu, 19 Sep 2024 16:00:38 GMT

Move through the work at your pace

Hit each piece to the best of your ability

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Training Diaries - Thursday - 19/9/24

Wed, 18 Sep 2024 16:00:52 GMT

Cluster sets of Squats

Strong legs on the horizon

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Training Diaries - Wednesday - 18/9/24

Tue, 17 Sep 2024 16:00:59 GMT

High intensity fitness

with high skill movements sprinkled in there

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Training Diaries - Tuesday - 17/9/24

Mon, 16 Sep 2024 16:00:59 GMT

Developing Serious power throughout the whole body today.

PBs incoming after this one

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Training Diaries - Monday - 16/9/24

Sun, 15 Sep 2024 16:00:59 GMT

Workhorse fitness to start a new week

and new quarter of training

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Training Diaries - Sunday - 15/9/24

Sat, 14 Sep 2024 16:00:09 GMT

long

fast

partner

cardio

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Training Diaries - Saturday - 14/9/24

Fri, 13 Sep 2024 16:00:11 GMT

Heavy Complexes might just be the best way to build raw strength and power

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Training Diaries - Friday - 13/9/24

Thu, 12 Sep 2024 16:00:12 GMT

Heavy dayyyyyyy

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Training Diaries - Thursday - 12/9/24

Wed, 11 Sep 2024 16:00:01 GMT

Spinty sprints

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Training Diaries - Wednesday - 11/9/24

Tue, 10 Sep 2024 16:00:38 GMT

One last cardio prep before Saturday

LFG

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Training Diaries - Monday - 9/9/24

Sun, 08 Sep 2024 16:00:28 GMT

CHALLENGE DAY 10

the final challenge day is here

which means game day is now officially............

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Training Diaries - Sunday - 8/9/24

Sat, 07 Sep 2024 16:00:36 GMT

Heavy Skill Work

Is the best kind of work

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Training Diaries - Saturday - 7/9/24

Fri, 06 Sep 2024 16:00:48 GMT

3 "simple" movements, that get very hard, very quickly.

Working together with your partner is the best way to get through this one successfully

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Training Diaries - Friday - 6/9/24

Thu, 05 Sep 2024 16:00:23 GMT

16 minutes of non stop sustainable effort work

Building strength in positions, and conditioning the body

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Training Diaries - Thursday - 5/9/24

Wed, 04 Sep 2024 16:00:29 GMT

Upside down skill work

and team fitness

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Training Diaries - Wednesday - 4/9/24

Tue, 03 Sep 2024 16:00:43 GMT

Heavy deadlifts

lets build some serious strength today

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Training Diaries - Tuesday - 3/9/24

Mon, 02 Sep 2024 16:00:02 GMT

Rowing and double under repeat efforts to build serious cardio

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Training Diaries - Monday - 2/9/24

Sun, 01 Sep 2024 16:00:22 GMT

CHALLENGE DAY 9 is here

go get it crew

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Training Diaries - Sunday - 1/9/24

Sat, 31 Aug 2024 16:01:44 GMT

BUILDING POWER through heavy snatches

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Training Diaries - Saturday - 31/8/24

Fri, 30 Aug 2024 16:00:36 GMT

speed fitness

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Training Diaries - Friday - 30/8/24

Thu, 29 Aug 2024 16:00:19 GMT

Strong Powerful legs take serious effort to build

today we build

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Training Diaries - Thursday - 29/8/24

Wed, 28 Aug 2024 16:07:16 GMT

CHALLENGE DAY 8

LFG

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Training Diaries - Wednesday - 28/8/24

Tue, 27 Aug 2024 16:00:59 GMT

Holding positions,

Pushing paces

Building all the fitness

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Training Diaries - Monday - 19/8/24

Sun, 18 Aug 2024 16:00:50 GMT

HEAVYYYYY CLEANNNNNSSSSSSS

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Training Diaries - Sunday - 18/8/24

Sat, 17 Aug 2024 16:00:09 GMT

24.1 Prep

burpees and db snatch

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Training Diaries - Saturday - 17/8/24

Fri, 16 Aug 2024 16:00:17 GMT

A fab mash up of fitness

hard, controlled effort is the key today

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Training Diaries - Friday - 16/8/24

Thu, 15 Aug 2024 16:00:10 GMT

FRAN-DAY

Challenge day # 6 is here

LFG

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Training Diaries - Thursday - 15/8/24

Wed, 14 Aug 2024 16:00:03 GMT

Fitness on fitness

alternating between smooth movement and sprinting is a skill

and we get to hone it today

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Training Diaries - Wednesday - 14/8/24

Tue, 13 Aug 2024 16:00:00 GMT

Perfect squats

Speed Burpees

beautiful combination

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Training Diaries - Tuesday - 13/8/24

Mon, 12 Aug 2024 16:00:00 GMT

Hard work

thats all

just good ole hard work

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Training Diaries - Monday - 12/8/24

Sun, 11 Aug 2024 16:00:43 GMT

Pick your version

Have some fun

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Training Diaries - Sunday - 11/8/24

Sat, 10 Aug 2024 16:00:04 GMT

upper body pulling work

perfect day to get close to your pull up goals

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Training Diaries - Saturday - 10/8/24

Fri, 09 Aug 2024 16:00:05 GMT

Db snatch and burpees

burpees and db snatch

db snatch and burpees

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Training Diaries - Friday - 9/8/24

Thu, 08 Aug 2024 16:00:18 GMT

2 Challenge days in a week

LETS GO

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Training Diaries - Thursday - 8/8/24

Wed, 07 Aug 2024 16:00:49 GMT

Coming up soon:

1 rm thruster

fran

24.3

better practice for the thrusters.

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Training Diaries - Wednesday - 7/8/24

Tue, 06 Aug 2024 16:00:54 GMT

long

high effort

fitness

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Training Diaries - Tuesday - 6/8/24

Mon, 05 Aug 2024 16:00:35 GMT

Challenge day 4 is here

one of the all time greats

LFG

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Training Diaries - Monday - 5/8/24

Sun, 04 Aug 2024 16:00:28 GMT

Bank holiday fitness

with some skill play before hand

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Training Diaries - Sunday - 4/8/24

Sat, 03 Aug 2024 16:00:37 GMT

Upper body strength work

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Training Diaries - Saturday - 3/8/24

Fri, 02 Aug 2024 16:00:23 GMT

Fran training

frantic training

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Training Diaries - Friday - 2/8/24

Thu, 01 Aug 2024 16:00:01 GMT

Something new, thats old...

Hang split cleans on the menu today

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Training Diaries - Thursday - 1/8/24

Wed, 31 Jul 2024 16:00:43 GMT

fitness on fitness on fitness

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Training Diaries - Wednesday - 31/7/24

Tue, 30 Jul 2024 16:00:41 GMT

skill work

fitness work

savage wednesdays

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Training Diaries - Tuesday - 30/7/24

Mon, 29 Jul 2024 16:00:28 GMT

When Gwen Met Grace

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Training Diaries - Monday - 29/7/24

Sun, 28 Jul 2024 16:00:54 GMT

squats, on squats

followed by lunges, and more lunges

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Training Diaries - Saturday - 28/7/24

Sat, 27 Jul 2024 16:00:34 GMT

building upper body pulling strength

into

hard burpee fitness

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Training Diaries - Saturday - 27/7/24

Fri, 26 Jul 2024 16:00:06 GMT

Clean and Jerk Barbell Cycling

smoooooooooth moving

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Training Diaries - Friday - 26/7/24

Thu, 25 Jul 2024 16:00:46 GMT

Handstand Practice

and

Hard effort skiing intervals

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Training Diaries - Thursday - 25/7/24

Wed, 24 Jul 2024 16:00:58 GMT

CHALLENGE DAY 3

LETTTTSSSSSSS GOOOOOOO

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Constantly Varied #48

Wed, 24 Jul 2024 11:26:52 GMT

Jose joins James and Jamie this week to deep dive on programming

we talk about why we program the way we do,

how we consider trends in fitness

and so much more

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Training Diaries - Wednesday - 24/7/24

Tue, 23 Jul 2024 16:00:35 GMT

consistency is the name of the game

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Training Diaries - Tuesday - 23/7/24

Mon, 22 Jul 2024 16:00:32 GMT

HEAVY SQUATS LFG

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Training Diaries - Monday - 22/7/24

Sun, 21 Jul 2024 16:00:26 GMT

Double Under Capacity Work

Hard Bike Work With A Friend

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Training Diaries - Sunday - 21/7/24

Sat, 20 Jul 2024 16:00:51 GMT

Upper Body Pulling Strength

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Training Diaries - Saturday - 20/7/24

Fri, 19 Jul 2024 16:00:36 GMT

Grind

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Training Diaries - Friday - 19/7/24

Thu, 18 Jul 2024 16:00:09 GMT

Bike Sprints

Bike Endurance

Ski Sprints

Ski Endurance

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Training Diaries - Thursday - 18/7/24

Wed, 17 Jul 2024 16:00:50 GMT

Grace Prep,

without doing Grace

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Training Diaries - Wednesday - 17/7/24

Tue, 16 Jul 2024 16:00:54 GMT

Fran is coming.... this will get you ready.

Promise

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Training Diaries - Tuesday - 16/7/24

Mon, 15 Jul 2024 16:00:51 GMT

CHALLENGE DAY 2

go get it crew

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Training Diaries - Monday - 15/7/24

Sun, 14 Jul 2024 16:00:03 GMT

hard effort rowing

fast box jumps

light barbell overhead squats

letssssss go

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Training Diaries - Sunday - 14/7/24

Sat, 13 Jul 2024 16:00:07 GMT

3 different ways to work the midline

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Training Diaries - Saturday - 13/7/24

Fri, 12 Jul 2024 16:00:40 GMT

Short, hard hitting bursts of fitness

how many doubles can you rack up?

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Training Diaries - Friday - 12/7/24

Thu, 11 Jul 2024 16:00:35 GMT

FOR EFFICIENCY

thrusters in fran & 24.3 will feel buttery after today

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Training Diaries - Thursday - 11/7/24

Wed, 10 Jul 2024 16:00:07 GMT

All the power cleans to build all the power and all the confidence

with prescribed %'s today

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Training Diaries - Wednesday - 10/7/24

Tue, 09 Jul 2024 16:00:15 GMT

Upper body strength and skills day

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Training Diaries - Tuesday - 9/7/24

Mon, 08 Jul 2024 16:00:04 GMT

4 rounds

hard hitting fitness

with gear changes to keep us rolling

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Training Diaries - Monday - 8/7/24

Sun, 07 Jul 2024 16:00:21 GMT

heavy, fast, big sets, we've got it all today

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Training Diaries - Sunday - 7/7/24

Sat, 06 Jul 2024 16:00:24 GMT

Snatchy snatchy snatchy

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Training Diaries - Saturday - 6/7/24

Fri, 05 Jul 2024 16:00:43 GMT

SPEED KILLS old PRS

fast moving burpees and pull ups - perfect fran prep

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Training Diaries - Friday - 5/7/24

Thu, 04 Jul 2024 16:00:01 GMT

CONGRATULATIONS to the Bua Interns Class of '24

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Training Diaries - Thursday - 4/7/24

Wed, 03 Jul 2024 16:00:07 GMT

UPPER BODY STRENGTH AND POWER DAY

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Training Diaries - Wednesday - 3/7/24

Tue, 02 Jul 2024 16:00:54 GMT

Low Volume - Very High Intensity Fitness

paired with high skill gymnastics practice

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Training Diaries - Tuesday - 2/7/24

Mon, 01 Jul 2024 16:00:21 GMT

Wall Balls and Cleans, how fast can you slide down the slope?

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Training Diaries - Monday - 1/7/24

Sun, 30 Jun 2024 16:00:38 GMT

Challenge #1 is here

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Training Diaries - Sunday - 30/6/24

Sat, 29 Jun 2024 16:00:34 GMT

Handstand Push Up skill practice and development followed by a spicy 5 min workout

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Training Diaries - Saturday - 29/6/24

Fri, 28 Jun 2024 16:00:33 GMT

its all heart... and lungs... and quads... and glutes... okay its a lot.

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Constantly Varied #47

Fri, 28 Jun 2024 10:35:00 GMT

A new Quarter is upon us, and we have a slight twist on this one.

12 Challenges throughout the quarter, with Bua Bingo to keep us on track

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Training Diaries - Friday - 28/6/26

Thu, 27 Jun 2024 16:00:06 GMT

team work makes the dream work

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Training Diaries - Thursday - 27/6/24

Wed, 26 Jun 2024 16:00:45 GMT

Upper body strength, with non stop movement

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Training Diaries - Wednesday - 26/6/24

Tue, 25 Jun 2024 16:00:54 GMT

Some days provide insane returns on everything we do inside and outside the gym

Today might be thee day

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Training Diaries - Tuesday - 25/6/24

Mon, 24 Jun 2024 16:00:23 GMT

2 movements

2 distances

make your own version

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Training Diaries - Monday - 24/6/24

Sun, 23 Jun 2024 16:00:10 GMT

Snatchy snatch

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Training Diaries - Sunday - 23/6/24

Sat, 22 Jun 2024 16:00:55 GMT

Today you'll build shoulders that just wont quit

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Training Diaries - Saturday - 22/6/24

Fri, 21 Jun 2024 16:00:26 GMT

Big Leg Drive requires working the legs ....

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Training Diaries - Friday - 21/6/24

Thu, 20 Jun 2024 16:00:01 GMT

Finding the rhythm you can maintain might be the secret to this one

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Training Diaries - Thursday - 20/6/24

Wed, 19 Jun 2024 16:00:49 GMT

Heavy Push Jerks

Focusing on multiple different areas to really nail the skill

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Training Diaries - Wednesday - 19/6/24

Tue, 18 Jun 2024 16:00:23 GMT

Hard effort Biking, and high skill toes to ring work

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Training Diaries - Tuesday - 18/6/24

Mon, 17 Jun 2024 16:00:03 GMT

Nothing like a looooong Chipper to work our way through mid week

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Training Diaries - Monday - 17/6/24

Sun, 16 Jun 2024 16:00:43 GMT

60 minutes of cleans

nailing positions and power

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Training Diaries - Saturday - 15/6/24

Fri, 14 Jun 2024 16:00:05 GMT

Upper body pulling strength, positional strength, Agility and speed

covering all basis today

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Training Diaries - Friday - 14/6/24

Thu, 13 Jun 2024 16:00:22 GMT

The rise and fall of Rome

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Training Diaries - Thursday - 13/6/24

Wed, 12 Jun 2024 16:00:48 GMT

Heavy Floor Press to build some upper strength

followed by HARD effort skill and conditioning work

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Training Diaries - Wednesday - 12/6/24

Tue, 11 Jun 2024 16:00:31 GMT

EMOM snatch - hitting consistent lifts is the key today - build some confidence and enjoy

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Training Diaries - Tuesday - 11/6/24

Mon, 10 Jun 2024 16:00:40 GMT

STRENGTH

followed by

CONDITIONING

simple, not easy today.

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Training Diaries - Monday - 10/6/24

Sun, 09 Jun 2024 16:00:32 GMT

Tabata-style fitness

The Highest of high intensity workouts

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Training Diaries - Sunday - 9/6/24

Sat, 08 Jun 2024 16:00:13 GMT

20 Minutes of get what you came for fitness

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Training Diaries - Saturday - 8/6/24

Fri, 07 Jun 2024 16:00:48 GMT

Hard effort biking intervals

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Training Diaries - Friday - 7/6/24

Thu, 06 Jun 2024 16:00:38 GMT

Heavy Technical Snatch Day

Riding the very thin line between pushing boundaries weight wise, while moving as perfectly as possible

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Training Diaries - Thursday - 6/6/24

Wed, 05 Jun 2024 16:00:50 GMT

Pull Ups and Dumbbell Thrusters

Few things light up the body like this combination

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Training Diaries - Wednesday - 5/6/24

Tue, 04 Jun 2024 16:00:21 GMT

24.2 is hereeee

go get it crew

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Training Diaries - Tuesday - 4/6/24

Tue, 04 Jun 2024 10:09:43 GMT

Handstand skills work

a hard conditioning emom

AND a massive hint ;)

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Training Diaries - Monday - 3/6/24

Sun, 02 Jun 2024 16:00:35 GMT

Bank Holiday workout with a twist

Famous CF workout - done in pairs

Plus heavy overhead pressing beforehand

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Training Diaries - Sunday - 2/6/24

Sat, 01 Jun 2024 16:00:10 GMT

HIGH EFFORT

SHORT DURATION

FITNESSSSSSSSS

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Training Diaries - Saturday - 1/6/24

Fri, 31 May 2024 16:00:28 GMT

Cindy is one of the most famous CrossFit Benchmark workouts

a great chance to both;

test our current capacities
build new capacities for future fitness

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Training Diaries - Thursday - 30/5/24

Wed, 29 May 2024 16:00:27 GMT

P=W/T

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Training Diaries - Wednesday - 29/5/24

Tue, 28 May 2024 16:00:52 GMT

Speed speed speed is the name of the game

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Training Diaries - Tuesday - 28/5/24

Mon, 27 May 2024 16:00:53 GMT

One of the best ways to build confidence in the snatch is loading up on snatch pulls

Go build some confidence

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Training Diaries - Monday - 27/5/24

Sun, 26 May 2024 16:00:21 GMT

BIG POWER PULL UPS

and smooooooooth barbell cycling

Strength AND conditioning

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Training Diaries - Sunday - 26/5/24

Sat, 25 May 2024 16:00:27 GMT

Hard effort running with big sets on KB swings

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Training Diaries - Saturday - 25/5/24

Fri, 24 May 2024 16:00:11 GMT

Upper body pushing strength

Followed by some upper body pushing strength

Into some upper body pushing strength

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Training Diaries - Friday - 24/5/24

Thu, 23 May 2024 16:00:41 GMT

Different Class structure today

Same fitness will be gained

the harder we work - the greater the reward

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Training Diaries - Thursday - 23/5/24

Wed, 22 May 2024 16:00:18 GMT

Nothing builds overall strength and confidence like being able to pick heavy things up off the ground

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Constantly Varied #46

Wed, 22 May 2024 11:05:14 GMT

Jamie Elaine and James talk about all things decision making

Making decisions is something we all do, all the time.

Knowing when to move fast or take lots of time to consider things is an important skill to build and develop

How do you go about making decisions?

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Training Diaries - Wednesday - 22/5/24

Tue, 21 May 2024 16:00:14 GMT

All the upper body pulling strength today

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Training Diaries - Saturday - 18/5/24

Fri, 17 May 2024 16:00:05 GMT

Everyone wants to pay less tax - make it a reality today

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Training Diaries - Friday - 17/5/24

Thu, 16 May 2024 16:00:45 GMT

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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Training Diaries - Thursday - 16/5/24

Wed, 15 May 2024 16:00:29 GMT

A play on one of this years CrossFit QF workouts

high levels of both Physical and Mental training today

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Training Diaries - Wednesday - 15/5/24

Tue, 14 May 2024 16:00:31 GMT

Upper body strength at its absolute finest today

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Training Diaries - Tuesday - 14/5/24

Mon, 13 May 2024 16:00:04 GMT

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Training Diaries - Monday - 13/5/24

Sun, 12 May 2024 16:00:20 GMT

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Training Diaries - Sunday - 12/5/24

Sat, 11 May 2024 16:00:51 GMT

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Training Diaries - Saturday - 11/5/24

Fri, 10 May 2024 16:00:32 GMT

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Training Diaries - Friday - 10/5/24

Thu, 09 May 2024 16:00:31 GMT

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Training Diaries - Thursday - 9/5/24

Wed, 08 May 2024 16:00:25 GMT

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Constantly Varied #45

Wed, 08 May 2024 10:58:43 GMT

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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Training Diaries - Wednesday - 8/5/24

Tue, 07 May 2024 16:00:33 GMT

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Training Diaries - Tuesday - 7/5/24

Mon, 06 May 2024 16:00:21 GMT

24.2 sprint repeats

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Training Diaries - Monday - 6/5/24

Sun, 05 May 2024 16:00:09 GMT

Bank holiday Monday partner vibes

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Training Diaries - Sunday - 5/5/24

Sat, 04 May 2024 16:00:45 GMT

developing more explosive power through big repeatable jumps

and heavy heavy lifting

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Training Diaries - Saturday - 4/5/24

Fri, 03 May 2024 16:00:22 GMT

Dialled in rowing

Harded legs through the lunges

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Training Diaries - Friday - 3/4/24

Thu, 02 May 2024 16:00:58 GMT

Midline-shoulder connection getting trained in 3 different ways today

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Training Diaries - Thursday - 2/5/24

Wed, 01 May 2024 16:00:24 GMT

Heavy doubles

training to develop all. the. power

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Training Diaries - Wednesday - 1/5/24

Tue, 30 Apr 2024 16:00:58 GMT

Find a rhythm

Now move a little faster

Keep going...

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Training Diaries - Saturday - 27/4/24

Fri, 26 Apr 2024 08:59:11 GMT

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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Training Diaries - Friday - 26/4/24

Thu, 25 Apr 2024 16:00:58 GMT

Hard effort skiing, sandwiched between hard effort gymnastics

Developing skills under fatigue is the name of the game today

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Training Diaries - Thursday - 25/4/24

Wed, 24 Apr 2024 16:00:36 GMT

Burpees on burpees on burpees

with a sprinkle of rowing and lunging

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Training Diaries - Wednesday - 24/4/24

Tue, 23 Apr 2024 16:00:07 GMT

Power snatches

Snatch pulls

Putting the pieces of the snatch jigsaw together

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Training Diaries - Tuesday - 23/4/24

Mon, 22 Apr 2024 16:00:59 GMT

turning on a 6pence today is the key to success

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Training Diaries - Monday - 22/4/24

Sun, 21 Apr 2024 16:00:47 GMT

Strength is never a weakness

Lets build some upper body strength today

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Training Diaries - Sunday - 21/4/24

Sat, 20 Apr 2024 16:00:57 GMT

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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Training Diaries - Saturday - 20/4/24

Fri, 19 Apr 2024 16:00:44 GMT

HEAVY DEADLIFTS

9 heavy sets to get the whole system strong

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Training Diaries - Friday - 19/4/24

Thu, 18 Apr 2024 16:00:53 GMT

Movements that interfere with each other make for the tastiest workouts.

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Training Diaries - Thursday - 18/4/24

Wed, 17 Apr 2024 16:00:13 GMT

Working very specifically on the upward drive, and downward dive in the snatch

Not to be missed...

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Constantly Varied #44

Wed, 17 Apr 2024 12:41:43 GMT

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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Training Diaries - Wednesday - 17/4/24

Tue, 16 Apr 2024 16:00:15 GMT

HEAVY PULL UPS

into lotssssss of movement

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Training Diaries - Tuesday - 16/4/24

Mon, 15 Apr 2024 16:00:47 GMT

the highest of high effort fitness is what gets you through todays workout

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Training Diaries - Monday - 15/4/24

Sun, 14 Apr 2024 16:00:59 GMT

Wall Walks

Power Cleans

Front Squats

Might just make for the best combination you've never tried before

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Training Diaries - Sunday - 14/4/24

Sat, 13 Apr 2024 16:00:19 GMT

Hard gear shifts in todays workout, make it a fun one for sure.

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Training Diaries - Saturday - 13/4/24

Fri, 12 Apr 2024 16:00:09 GMT

Handstand play into hard effort fitness

use your partner to get the most out of your session today

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Training Diaries - Friday - 12/4/24

Thu, 11 Apr 2024 16:00:28 GMT

After tuesdays session we're primed and ready to hit today with a bang

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Training Diaries - Thursday - 11/4/24

Wed, 10 Apr 2024 16:00:43 GMT

Hard effort cycling

with mixed damper settings

Basically the Tour de Irlande

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Constantly Varied #43

Wed, 10 Apr 2024 11:26:18 GMT

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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Training Diaries - Wednesday - 10/4/24

Tue, 09 Apr 2024 16:00:58 GMT

chasing the highest number of unbroken reps brings a tonne of confidence for future workouts

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Training Diaries - Tuesday - 9/4/24

Mon, 08 Apr 2024 16:00:14 GMT

snatch prep

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Training Diaries - Monday - 8/4/24

Sun, 07 Apr 2024 16:00:16 GMT

all the burpess

means all the fitness

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Training Diaries - Sunday - 7/4/24

Sat, 06 Apr 2024 16:20:22 GMT

Rowing technique

Rowing pace

Rowing rowing rowing

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Training Diaries - Saturday - 6/4/24

Fri, 05 Apr 2024 16:20:19 GMT

Speed kills... old PRs. The faster we go today, the fitter we get.

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Training Diaries - Friday - 5/4/24

Thu, 04 Apr 2024 16:20:59 GMT

Pull Ups and Front Squats,

with a twist

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Training Diaries - Thursday - 4/4/24

Wed, 03 Apr 2024 16:20:39 GMT

Fitness, followed by fitness, with a sprinkle of fitness.

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Constantly Varied #42

Wed, 03 Apr 2024 15:25:16 GMT

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...

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Training Diaries - Wednesday - 3/4/24

Tue, 02 Apr 2024 16:20:53 GMT

Heavy day disguised as a workout

Use today to get stronger

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Training Diaries - Tuesday - 2/4/24

Mon, 01 Apr 2024 16:00:00 GMT

A repeat workout, can you beat your previous self?

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Training Diaries - Monday - 1/4/24

Sun, 31 Mar 2024 16:00:36 GMT

BIG BANK HOLIDAY WORKOUT

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Training Diaries - Sunday - 31/3/24

Sat, 30 Mar 2024 17:00:09 GMT

high skill,

high fitness

high effort

beautiful Sunday fitness

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Training Diaries - Saturday - 30/3/24

Fri, 29 Mar 2024 17:00:41 GMT

Gear changing in fitness is one of the hardest skills to master

Today we get after it.

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Training Diaries - Friday - 29/3/24

Thu, 28 Mar 2024 17:00:59 GMT

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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Training Diaries - Thursday - 28/3/24

Wed, 27 Mar 2024 17:00:35 GMT

the challenge has been set, can you finish a round?

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Constantly Varied #41

Wed, 27 Mar 2024 15:17:39 GMT

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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Training Diaries - Wednesday - 27/3/24

Tue, 26 Mar 2024 18:33:09 GMT

Heavy cleans done with pin point precision lead to phenomenal gains

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Training Diaries - Monday - 25/3/24

Sun, 24 Mar 2024 16:30:28 GMT

Steady work, each section performed with high intensity

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Training Diaries - Sunday - 24/3/24

Sat, 23 Mar 2024 16:30:07 GMT

Heavy work

Light work

Fast work

WORK WORK WORK

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Training Diaries - Saturday - 23/3/24

Fri, 22 Mar 2024 16:30:59 GMT

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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Training Diaries - Friday - 22/3/24

Thu, 21 Mar 2024 16:30:13 GMT

Overhead squats

Paired with Mobility work

To help create the perfect overhead squats

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Constantly Varied #40

Thu, 21 Mar 2024 12:26:08 GMT

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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Training Diaries - Thursday - 21/3/24

Wed, 20 Mar 2024 16:30:51 GMT

There's nothing that gets us fitter than high intensity, full sendies fitness.

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Training Diaries - Wednesday - 20/3/24

Tue, 19 Mar 2024 16:30:00 GMT

Strength Building through pull ups, conditioning work through deadlifts

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Training Diaries - Tuesday - 19/3/24

Mon, 18 Mar 2024 16:45:14 GMT

Handstand walk practice,

Plus mindset practice

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Training Diaries - Monday - 18/3/24

Sun, 17 Mar 2024 16:45:17 GMT

Partner Workout for Paddys day

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Training Diaries - Saturday - 16/3/24

Fri, 15 Mar 2024 16:45:08 GMT

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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Training Diaries - Thursday - 14/3/24

Wed, 13 Mar 2024 16:45:29 GMT

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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Constantly Varied #39

Wed, 13 Mar 2024 11:49:07 GMT

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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Training Diaries - Wednesday - 13/3/24

Tue, 12 Mar 2024 17:40:01 GMT

Movement efficiency is one skill aspect we want to constantly develop

Today is the day

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Training Diaries - Monday - 11/3/24

Sun, 10 Mar 2024 17:40:26 GMT

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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Training Diaries - Sunday - 10/3/24

Sat, 09 Mar 2024 17:40:18 GMT

Fitness fitness fitness fitness

pull ups :)

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Training Diaries - Saturday - 9/3/24

Fri, 08 Mar 2024 17:40:30 GMT

Time compressed heavy lifting

Speedy burpees

Hard effort biking

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Training Diaries - Thursday - 7/3/24

Thu, 07 Mar 2024 11:00:11 GMT

Body control is one of the most important things when it comes to athletic development

Followed by highhhhhhh effort fitness.

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Training Diaries - Tuesday - 5/3/24

Mon, 04 Mar 2024 18:00:06 GMT

Handstand skill work

Followed by a high effort partner workout

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Training Diaries - Monday - 4/3/24

Sun, 03 Mar 2024 18:00:15 GMT

Heavy Cleans

But in a complex

As an Amrap

Potential gains - very high

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Training Diaries - Sunday - 3/3/24

Sat, 02 Mar 2024 18:00:10 GMT

(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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Training Diaries - Saturday - 2/3/24

Fri, 01 Mar 2024 18:00:55 GMT

Fitness at its absolute finest

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Training Diaries - Thursday - 29/2/24

Wed, 28 Feb 2024 18:00:58 GMT

High effort conditioning

Paired with some isometric holds

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Training Diaries - Wednesday - 28/2/24

Tue, 27 Feb 2024 18:00:56 GMT

Snatches

As a complex

With a Pause

All with the intention to become a stronger, more powerful athlete

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Training Diaries - Tuesday - 27/2/24

Mon, 26 Feb 2024 18:00:22 GMT

A lunging version of last years open workout

Sure to make for a spicy alternative

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Training Diaries - Monday - 26/2/24

Sun, 25 Feb 2024 18:00:50 GMT

Fast Feet make for Faster Athletes

Powerful hips make for Powerful Athletes

We've got it all going on today

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Training Diaries - Sunday - 25/2/24

Sat, 24 Feb 2024 18:00:21 GMT

HEAVY JERKS

A chance to see where your current capabilities are

Followed by a Short burst of strength endurance work

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Training Diaries - Saturday - 24/2/24

Fri, 23 Feb 2024 18:00:29 GMT

Long Stints of Continuous work is one of the best ways to develop fitness

You're welcome

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Training Diaries - Friday - 23/2/24

Thu, 22 Feb 2024 18:00:30 GMT

Heavy Heavy Heavy Cleans

More power

More Speed

More Awesomeness

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Training Diaries - Thursday - 22/2/24

Wed, 21 Feb 2024 18:00:29 GMT

New Skill Practice

followed by

Maximum time under tension work

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Constantly Varied #38

Wed, 21 Feb 2024 12:31:43 GMT

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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Training Diaries - Wednesday - 21/2/24

Tue, 20 Feb 2024 18:00:34 GMT

Long, non stop, hard effort fitness

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Training Diaries - Tuesday - 20/2/24

Mon, 19 Feb 2024 18:00:35 GMT

Dug up from the Bua Archives

light, medium and heavy thrusters

with burpees for a little rest

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Training Diaries - Monday - 19/2/24

Sun, 18 Feb 2024 18:00:48 GMT

Pull ups when fresh are one thing

Pull ups under varying levels of fatigue are a totally different thing

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Training Diaries - Sunday - 18/2/24

Sat, 17 Feb 2024 18:00:37 GMT

16 minutes of high effort work

"simple" movements performed to our highest standard

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Training Diaries - Saturday - 17/2/24

Fri, 16 Feb 2024 18:00:46 GMT

2 squat variations

squeezing a tonne of work into a short space today

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Training Diaries - Friday - 16/2/24

Thu, 15 Feb 2024 18:00:45 GMT

big conditioning piece followed by gymnastics skills practice

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Training Diaries - Thursday - 15/2/24

Wed, 14 Feb 2024 18:00:57 GMT

Heavy singles of presses, into allllll the push presses and double unders

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Constantly Varied #37

Wed, 14 Feb 2024 12:16:26 GMT

James, Jamie, and Jose talk about the 5 Stages of Mindset after spending the weekend with CrossFit Legend, Ben Bergeron

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Training Diaries - Wednesday 14/2/24

Tue, 13 Feb 2024 18:00:30 GMT

Heavy cleans, with an extra element of time pressure.

Followed by heavy clean deadlifts

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Training Diaries - Tuesday - 13/2/24

Mon, 12 Feb 2024 18:00:51 GMT

HIGH EFFORT FITNESS

sprint session

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Training Diaries - Monday - 12/2/24

Sun, 11 Feb 2024 18:00:12 GMT

Skill work on Pistols

Followed by choose your own squats - just get stronger

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Training Diaries - Sunday - 11/2/24

Sat, 10 Feb 2024 18:00:00 GMT

gymnastics & conditioning in a beautiful emom pairing

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Training Diaries - Saturday - 10/2/24

Fri, 09 Feb 2024 18:00:35 GMT

Both partners working

get strong by getting through the barbell work

get fit by hammering the bike

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Training Diaries - Friday - 9/2/24

Thu, 08 Feb 2024 18:00:57 GMT

Open Prep

Segmenting the workout, allowing us to work at a slightly higher intensity, for longer

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Training Diaries - Thursday - 8/2/24

Wed, 07 Feb 2024 18:00:29 GMT

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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Constantly Varied #36

Wed, 07 Feb 2024 17:20:07 GMT

Gillian, Elaine, and James talk about the beginners mindset

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Training Diaries - Wednesday - 7/2/24

Tue, 06 Feb 2024 18:00:19 GMT

Pure gymnastics day

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Training Diaries - Tuesday - 6/2/24

Mon, 05 Feb 2024 18:00:37 GMT

Heavy Cleans

but

Touch n Go

and

Sets of 6

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Training Diaries - Monday - 5/2/24

Sun, 04 Feb 2024 18:00:56 GMT

ALL OUT EFFORT today

LFG

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Training Diaries - Sunday - 4/2/24

Sat, 03 Feb 2024 18:00:42 GMT

the goal is always legs that don't quit.

taxing the lags in all directions today

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Training Diaries - Saturday - 3/2/24

Fri, 02 Feb 2024 18:00:48 GMT

all the pull ups, paired with all the calories.

Gymnastics under fatigue is essential coming into the open

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Training Diaries - Friday - 2/2/24

Thu, 01 Feb 2024 18:00:29 GMT

repeated power output

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Training Diaries - Thursday - 1/2/24

Wed, 31 Jan 2024 18:00:05 GMT

teamwork makes the dreamwork

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Constantly Varied #35

Wed, 31 Jan 2024 11:00:28 GMT

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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Training Diaries - Wednesday - 31/1/24

Tue, 30 Jan 2024 18:00:36 GMT

High effort work, alongside high effort work, matched with high effort work.

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Training Diaries - Tuesday - 30/1/24

Mon, 29 Jan 2024 18:00:39 GMT

Gymnastics strength work

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Training Diaries - Monday - 29/1/24

Sun, 28 Jan 2024 18:00:31 GMT

Accumulate as much weight as possible over all the sets

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Training Diaries - Sunday - 28/1/24

Sat, 27 Jan 2024 18:00:43 GMT

You have no choice but to get fitter today

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Training Diaries - Saturday - 27/1/24

Fri, 26 Jan 2024 18:00:18 GMT

iI'll feel like a bomb has gone iff in your legs after this one

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Training Diaries - Friday - 26/1/24

Thu, 25 Jan 2024 18:00:37 GMT

Different style of workout today.

Gymnastic / Upper body strength is something that always needs developing

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Training Diaries - Thursday - 25/1/24

Wed, 24 Jan 2024 18:00:36 GMT

Heavy lifting, in a complex, for as many rounds as possible

Allllllllll the strength gains today

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Training Diaries - Wednesday - 24/1/24

Tue, 23 Jan 2024 18:00:26 GMT

non stop

high effort

fitness

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Training Diaries - Tuesday - 23/1/24

Mon, 22 Jan 2024 18:00:24 GMT

Heavy Jerks

Medium Jerks

Light Jerks

All the power

all the strength

all the fitness

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Training Diaries - Monday - 22/1/24

Sun, 21 Jan 2024 18:00:27 GMT

Skill and strength work climbing the rope

Followed by a unique conditioning workout - cycle and ski into the abyss

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Training Diaries - Sunday - 21/1/24

Sat, 20 Jan 2024 18:00:08 GMT

HIGH INTENSITY FITNESS

Sometimes we gotta move fast.

Today is one of those days

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Training Diaries - Saturday - 20/1/24

Fri, 19 Jan 2024 18:00:57 GMT

Full body strength work today

With the best workout name, probably ever

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Training Diaries - Friday - 19/1/24

Thu, 18 Jan 2024 18:00:16 GMT

friday kettlebell fun

you cant help but get more powerful today

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Training Diaries - Thursday - 18/1/24

Wed, 17 Jan 2024 18:00:51 GMT

Acid Bath is a workout you never forget

Todays fitness brings the same level of intensity and therefore gains :)

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Constantly Varied #34

Wed, 17 Jan 2024 12:12:29 GMT

Elaine James and Jamie talk about Vanity.

A subject they'll definitely touch upon again soon.

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Training Diaries - Wednesday - 17/1/24

Tue, 16 Jan 2024 18:00:06 GMT

All the thrusters

and All the double unders

holding on for bigger sets leads to the most progress today

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Training Diaries - Tuesday - 16/1/24

Mon, 15 Jan 2024 18:00:27 GMT

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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Training Diaries - Monday - 15/1/24

Sun, 14 Jan 2024 18:00:16 GMT

MAX effort Power Snatch

-- Followed by PERFECT power snatch reps

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Training Diaries - Sunday - 14/1/24

Sat, 13 Jan 2024 18:00:40 GMT

30 mins to accumulate as much fitness as possible

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Training Diaries - Saturday - 13/1/24

Fri, 12 Jan 2024 18:00:22 GMT

NOTHING BUT FITNESS

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Training Diaries - Friday - 12/1/24

Thu, 11 Jan 2024 18:00:22 GMT

heavy lifting

over and over and over

strength, power, fitness,

its all going on today

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Training Diaries - Thursday - 11/1/24

Wed, 10 Jan 2024 18:00:55 GMT

Nothing gets the legs stronger like a tonne of squats

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Constantly Varied #33

Wed, 10 Jan 2024 17:29:22 GMT

Ever checked your body language?

Jose joins Jamie and James this week to talk all things body language and more.

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Training Diaries - Wednesday - 10/1/24

Tue, 09 Jan 2024 18:00:32 GMT

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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Training Diaries - Monday - 8/1/24

Sun, 07 Jan 2024 18:00:47 GMT

3 less common movements

brought together to make a fitter, faster, stronger version of you

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Training Diaries - Sunday - 7/1/24

Sat, 06 Jan 2024 18:00:40 GMT

legs legs legs

they'll have new capacities after this one

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Training Diaries - Saturday - 6/1/24

Fri, 05 Jan 2024 18:00:32 GMT

big accumulation of fitness

high effort in our positions and unbrokenness make this a great workout

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Training Diaries - Friday - 5/1/24

Thu, 04 Jan 2024 18:00:36 GMT

movement patterns

performed slightly differently

for speed

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Training Diaries - Thursday - 4/1/24

Wed, 03 Jan 2024 18:00:52 GMT

Heavy presses to build shoulder strength

then going full Seb Coe on the ski erg

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Constantly Varied #32

Wed, 03 Jan 2024 15:53:28 GMT

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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Training Diaries - Wednesday - 3/1/24

Tue, 02 Jan 2024 18:00:02 GMT

how many reps can you accumulate?

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Training Diaries - Tuesday - 2/1/24

Mon, 01 Jan 2024 18:00:00 GMT

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Training Diaries - Sunday - 31/12/23

Sat, 30 Dec 2023 18:00:25 GMT

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Training Diaries - Friday - 29/12/23

Thu, 28 Dec 2023 18:00:15 GMT

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Training Diaries - Thursday - 28/12/23

Wed, 27 Dec 2023 18:00:31 GMT

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Training Diaries - Wednesday - 27/12/23

Tue, 26 Dec 2023 18:00:57 GMT

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Training Diaries - Sunday - 24/12/23

Sat, 23 Dec 2023 20:17:07 GMT

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Training Diaries - Friday - 22/12/23

Thu, 21 Dec 2023 18:00:30 GMT

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Training Diaries - Thursday - 21/12/23

Wed, 20 Dec 2023 18:00:09 GMT

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Constantly Varied #31

Wed, 20 Dec 2023 16:37:43 GMT

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Training Diaries - Tuesday - 19/12/23

Mon, 18 Dec 2023 18:00:14 GMT

FAST efforts

working our gymnastic skills under time and lung pressure

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Training Diaries - Monday - 18/12/23

Sun, 17 Dec 2023 18:00:17 GMT

HEAVY deadlifts to start the week

It's been a minute since we deadlifted heavy - LFG

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Training Diaries - Sunday - 17/12/23

Sat, 16 Dec 2023 18:00:08 GMT

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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Training Diaries - Saturday - 16/12/23

Fri, 15 Dec 2023 18:00:22 GMT

It's only 55 push press and 300 double unders...

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Training Diaries - Friday - 15/12/23

Thu, 14 Dec 2023 18:00:00 GMT

Heavy Cleans

Lots of them

AMAZING grace

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Training Diaries - Thursday - 14/12/23

Wed, 13 Dec 2023 18:00:12 GMT

High Effort across multiple movements today

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Constantly Varied #30

Wed, 13 Dec 2023 12:22:26 GMT

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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Training Diaries - Wednesday - 13/12/23

Tue, 12 Dec 2023 18:00:06 GMT

Sprint work today

Literally - sprinting :)

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Training Diaries - Friday - 8/12/23

Thu, 07 Dec 2023 18:00:23 GMT

High Power

High Effort

High Reps

You cant avoid getting stronger today

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Constantly Varied #29

Thu, 07 Dec 2023 09:17:35 GMT

Going over the amazing results of last weeks Game Day,

and diving into what our next Game Day will hold

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Training Diaries - Thursday - 7/12/23

Wed, 06 Dec 2023 18:00:22 GMT

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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Training Diaries - Wednesday - 6/12/23

Tue, 05 Dec 2023 18:00:00 GMT

Couple of Wall balls on the menu today

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Training Diaries - Tuesday - 5/12/23

Mon, 04 Dec 2023 18:00:39 GMT

High effort movement

done at your own pace

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Training Diaries - Monday - 4/12/23

Sun, 03 Dec 2023 18:00:34 GMT

Open style workout

non stop high intensity movement

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Training Diaries - Friday - 1/12/23

Thu, 30 Nov 2023 18:00:41 GMT

to get the most out of todays workout

practice perfect positions

then add the level of intensity you need

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Training Diaries - Thursday - 30/11/23

Wed, 29 Nov 2023 18:00:31 GMT

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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Constantly Varied #28

Wed, 29 Nov 2023 17:52:06 GMT

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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Training Diaries - Wednesday - 29/11/23

Tue, 28 Nov 2023 18:00:21 GMT

Partner workout

With some upper body skill and strength work

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Training Diaries - Tuesday - 28/11/23

Mon, 27 Nov 2023 18:00:45 GMT

GET READY FOR GAME DAY

figure out what you'd love to hit, and work backward from there :)

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Training Diaries - Monday - 27/11/23

Sun, 26 Nov 2023 18:00:40 GMT

Heavy lifting, plus high pressure skipping

final prep for game day with skipping - lets gooooo

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Training Diaries - Sunday - 26/11/23

Sat, 25 Nov 2023 18:00:39 GMT

team work makes the dream work

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Training Diaries - Saturday - 25/11/23

Fri, 24 Nov 2023 18:00:31 GMT

Another Open workout

This time we get to put our wall walks to the test

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Training Diaries - Friday - 24/11/23

Thu, 23 Nov 2023 18:00:35 GMT

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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Training Diaries - Thursday - 23/11/23

Wed, 22 Nov 2023 18:00:08 GMT

Heavy cleans to get us ready for Game Day around the corner

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Training Diaries - Wednesday - 22/11/23

Tue, 21 Nov 2023 18:00:59 GMT

High effort fitness at its absolute finest

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Training Diaries - Tuesday - 21/11/23

Mon, 20 Nov 2023 18:00:14 GMT

FRAN IS HERE

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Training Diaries - Monday - 20/11/23

Sun, 19 Nov 2023 18:00:33 GMT

Heavy Cleans to start the week

along with some speed and power work in the build up

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Training Diaries - Sunday - 19/11/23

Sat, 18 Nov 2023 18:00:03 GMT

Partner work to accumulate tonnes of wall walks and build tonnes of fitness

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Training Diaries - Saturday - 18/11/23

Fri, 17 Nov 2023 18:00:58 GMT

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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Training Diaries - Friday - 17/11/23

Thu, 16 Nov 2023 18:00:01 GMT

gymnastics skills practice to develop full body awareness

and

hard effort conditioning to get us ready for FRAN

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Training Diaries - Thursday - 16/11/23

Wed, 15 Nov 2023 18:00:51 GMT

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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Constantly Varied #27

Wed, 15 Nov 2023 12:13:05 GMT

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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Training Diaries - Wednesday - 15/11/23

Tue, 14 Nov 2023 18:00:19 GMT

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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Training Diaries - Tuesday - 14/11/22

Mon, 13 Nov 2023 18:00:40 GMT

One for your lungs and your heat

they'll get a hefty dose of fitness today

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Training Diaries - Monday - 13/11/23

Sun, 12 Nov 2023 18:00:14 GMT

A combination of fun and strength building

Handstand Play along with Shoulder Press

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Training Diaries - Sunday - 12/11/23

Sat, 11 Nov 2023 18:00:23 GMT

The highest of high effort days

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Training Diaries - Saturday - 11/11/23

Fri, 10 Nov 2023 18:00:37 GMT

Rowing

Pull ups

Rowing

Hollow hold

Rowing

More pull ups

Rowing

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Training Diaries - Friday - 10/11/23

Thu, 09 Nov 2023 18:00:03 GMT

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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Training Diaries - Thursday - 9/11/22

Wed, 08 Nov 2023 18:00:23 GMT

Heavy cleans

Building :

more power
more speed
and more accuracy in our movement

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Constantly Varied #26

Wed, 08 Nov 2023 12:26:08 GMT

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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Training Diaries - Wednesday - 8/11/23

Tue, 07 Nov 2023 18:00:38 GMT

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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Training Diaries - Tuesday - 7/11/23

Mon, 06 Nov 2023 18:00:34 GMT

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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Training Diaries - Monday - 6/11/23

Sun, 05 Nov 2023 18:00:13 GMT

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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Training Diaries - Sunday - 5/11/23

Sat, 04 Nov 2023 18:00:27 GMT

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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Training Diaries - Saturday - 4/11/23

Fri, 03 Nov 2023 18:00:37 GMT

How unbroken can you go ...

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Training Diaries - Friday - 3/11/23

Thu, 02 Nov 2023 18:00:04 GMT

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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Training Diaries - Thursday - 2/11/22

Wed, 01 Nov 2023 18:00:56 GMT

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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Constantly Varied #25

Wed, 01 Nov 2023 12:41:31 GMT

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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Training Diaries - Wednesday - 1/11/23

Tue, 31 Oct 2023 17:59:45 GMT

building fitness for 21.2

the beautiful combo of

burpees

box jumps and

db snatches

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Training Diaries - Tuesday - 31/10/23

Mon, 30 Oct 2023 18:00:52 GMT

Thrusters

with some thrusters

and a healthy sprinkle of thrusters

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Training Diaries - Monday 30/10/23 HAPPY HALLOWEEN

Sun, 29 Oct 2023 18:00:36 GMT

team workout to get the bank holiday off to a flier

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Training Diaries - Sunday - 29/10/23

Sat, 28 Oct 2023 17:00:58 GMT

3 ways to improve upper body pulling strength

2 opportunities to get the lungs going

all the fitness

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Training Diaries - Saturday - 28/10/23

Fri, 27 Oct 2023 17:00:11 GMT

high power

smooth movement

high power and smooth movement

fantastic combo today

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Training Diaries - Friday - 27/10/23

Thu, 26 Oct 2023 17:00:07 GMT

It's been a minute since we've Overhead Squatted.

Great chance to build overhead confidence and squat stability

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Training Diaries - Thursday - 26/10/23

Wed, 25 Oct 2023 17:00:15 GMT

the meat is in the middle

moving well through the burpees is where the workout happens today

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Constantly Varied #24

Wed, 25 Oct 2023 10:03:36 GMT

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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Training Diaries - Wednesday - 25/10/23

Tue, 24 Oct 2023 17:00:00 GMT

building overall conditioning and athleticism

with the longest pause

of your life in the catch

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Training Diaries - Tuesday - 24/10/23

Mon, 23 Oct 2023 17:00:17 GMT

A Mono Benchmark workout on a random Tuesday! Whaaaa? Lets get after it.

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Training Diaries - Monday - 23/10/23

Sun, 22 Oct 2023 17:00:08 GMT

A repeat of one the best leg workouts we have ever done at Bua. Start your week off with power.

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Training Diaries - Sunday - 22/10/23

Sat, 21 Oct 2023 17:00:21 GMT

Building Tarzan strength this Sunday. Pull ups will be a cinch as a result of this one.

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Training Diaries - Saturday - 21/10/23

Fri, 20 Oct 2023 17:00:09 GMT

A conditioning challenge that will burn hotter and hotter as it progresses. Not to be missed.

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Training Diaries - Friday - 20/10/23

Thu, 19 Oct 2023 17:00:27 GMT

There are not many things that are not improved with a bigger back squat.

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Training Diaries - Thursday - 19/10/23

Wed, 18 Oct 2023 17:00:55 GMT

Fran is coming, and we are going to be ready.

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Constantly Varied #23

Wed, 18 Oct 2023 11:41:41 GMT

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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Training Diaries - Wednesday - 18/10/23

Tue, 17 Oct 2023 17:00:03 GMT

The challenge of moving your body through space should never be underestimated.

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Training Diaries - Tuesday - 17/10/23

Mon, 16 Oct 2023 17:00:00 GMT

This quarter is all about that big performance in the clean. This session is the next step forward.

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Training Diaries - Monday - 16/10/23

Sun, 15 Oct 2023 17:00:10 GMT

Push up strength, but with a twist. Start your week by banking some upper-body strength.

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Training Diaries - Sunday - 15/10/23

Sat, 14 Oct 2023 17:00:57 GMT

The name says it all...we are working the heart, the lunges and grip strength. Perfect Sunday sweat.

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Training Diaries - Saturday - 15/10/23

Fri, 13 Oct 2023 17:00:56 GMT

Heavy deadlifts and fast wall walks. This one might be the most fun workout of the week.

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Training Diaries - Friday - 13/10/23

Thu, 12 Oct 2023 20:00:32 GMT

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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Training Diaries - Thursday - 12/10/23

Wed, 11 Oct 2023 17:00:37 GMT

Today we are embracing the leg burn and lung burn. Time to get the work done.

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Constantly Varied #22

Wed, 11 Oct 2023 09:55:32 GMT

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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Training Diaries - Wednesday - 12/10/23

Tue, 10 Oct 2023 17:00:30 GMT

We are push, push, pushing our way to stronger shoulders and bullet-proof cardio

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Training Diaries - Friday - 6/10/23

Thu, 05 Oct 2023 17:00:23 GMT

shoulder strength and endurance will be built after this

you

are

welcome

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Training Diaries - Thursday - 5/10/23

Wed, 04 Oct 2023 17:00:00 GMT

intensity = fitness

simple + fast = results

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Constantly Varied #21

Wed, 04 Oct 2023 10:58:33 GMT

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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Training Diaries - Tuesday - 3/10/23

Mon, 02 Oct 2023 17:00:22 GMT

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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Training Diaries - Monday - 2/10/23

Sun, 01 Oct 2023 17:00:57 GMT

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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Training Diaries - Sunday - 1/10/23

Sat, 30 Sep 2023 17:00:46 GMT

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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Training Diaries - Saturday - 30/9/23

Fri, 29 Sep 2023 17:00:53 GMT

Short and Sweet fitness today

Small Bursts of intensity

leading to Big results

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Training Diaries - Friday - 29/9/23

Thu, 28 Sep 2023 17:00:08 GMT

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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Training Diaries - Thursday - 28/9/23

Wed, 27 Sep 2023 17:00:07 GMT

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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Constantly Varied #20

Wed, 27 Sep 2023 12:25:17 GMT

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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Training Diaries - Wednesday - 27/9/23

Tue, 26 Sep 2023 17:00:02 GMT

Legs and lungs are sure to be on fire after this one

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Training Diaries - Tuesday - 26/9/23

Mon, 25 Sep 2023 17:00:38 GMT

Speed

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Training Diaries - Monday - 25/9/23

Sun, 24 Sep 2023 17:00:40 GMT

Moving at your pace

ensuring you leave fitter, stronger, and more confident

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Training Diaries - Sunday - 24/9/23

Sat, 23 Sep 2023 17:00:57 GMT

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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Training Diaries - Saturday - 23/9/23

Fri, 22 Sep 2023 17:00:58 GMT

gymnastics prep work

without doing only gymnastics

skill transfer is on the cars today - go get it

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Training Diaries - Friday - 22/9/23

Thu, 21 Sep 2023 17:00:04 GMT

speed

power

timing

strength

you'll need to bring every drop of each of them to lift big today

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Training Diaries - Thursday - 21/9/23

Wed, 20 Sep 2023 17:00:39 GMT

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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Constantly Varied #19

Wed, 20 Sep 2023 10:00:59 GMT

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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Training Diaries - Wednesday - 20/9/23

Tue, 19 Sep 2023 17:00:08 GMT

Heavy Deadlifts

Smooth doubles

High intensity

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Training Diaries - Tuesday - 19/9/23

Mon, 18 Sep 2023 17:00:35 GMT

Developing our core in multiple ways today

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Training Diaries - Monday - 18/9/23

Sun, 17 Sep 2023 17:00:11 GMT

First time touching heavy front squats in a while

Get after some heavyyyyyy weight

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Training Diaries - Sunday - 17/9/23

Sat, 16 Sep 2023 17:00:36 GMT

LONG conditioning piece, working with a partner

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Training Diaries - Saturday - 16/9/23

Fri, 15 Sep 2023 17:00:03 GMT

Classic CrossFit style workout

Enjoy

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Training Diaries - Friday - 15/9/23

Thu, 14 Sep 2023 17:00:18 GMT

Heavy lifting

Lotta Hanging

Lower body power, and upper body strength will both come out of this highly developed

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Training Diaries - Thursday - 14/9/23

Wed, 13 Sep 2023 17:00:23 GMT

High effort work

with a new skill piece added in

keeping those dancing feet up to scratch ;)

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Constantly Varied #18

Wed, 13 Sep 2023 11:11:38 GMT

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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Training Diaries - Wednesday - 13/9/23

Tue, 12 Sep 2023 17:00:43 GMT

Heavy Lunges

Any way you want to

Getting the legs WAY stronger is the goal

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Training Diaries - Tuesday - 12/9/23

Mon, 11 Sep 2023 17:00:21 GMT

consistently high effort fitness to really get the heart and lungs flying

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Training Diaries - Monday - 11/9/23

Sun, 10 Sep 2023 17:00:32 GMT

shoulder burn incoming

building stronger shoulders today will benefit so many other movements and activities going forward

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Training Diaries - Sunday - 10/9/23

Sat, 09 Sep 2023 17:00:47 GMT

bodyweight fitness

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GAME DAY 9/9/23

Fri, 08 Sep 2023 17:30:28 GMT

GAME DAY IS HERE

All the hard work is done, go enjoy yourself

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Training Diaries - Saturday - 9/9/23

Fri, 08 Sep 2023 17:00:32 GMT

Heavyyyyyy deadlifts

strength building at its absolute finest

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Training Diaries - Friday - 8/9/23

Thu, 07 Sep 2023 17:00:16 GMT

all the fitness today

plus some sneaky overhead squat practice

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Game Week Diaries - Friday - 8/9/23

Thu, 07 Sep 2023 17:00:15 GMT

Partner workout in prep for game day

take what you need from this one.

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Game Week Diaries - Thursday - 7/9/23

Wed, 06 Sep 2023 17:00:56 GMT

Practice day

use this time to drill snatches and make them feel amazinggggggggggg

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Training Diaries - Thursday - 7/9/23

Wed, 06 Sep 2023 17:00:23 GMT

Time Trials

On your marks....

Get set....

ROW

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Constantly Varied #17

Wed, 06 Sep 2023 12:20:07 GMT

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

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Game Week Diaries - Wednesday - 6/9/23

Tue, 05 Sep 2023 17:00:35 GMT

non stop movement with a nice variation of movements

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Training Diaries - Wednesday - 6/9/23

Tue, 05 Sep 2023 17:00:11 GMT

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

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Training Diaries - Tuesday - 5/9/23

Mon, 04 Sep 2023 17:00:58 GMT

ropes

rings

bike

in a beautiful emom format

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Game Week Diaries - Tuesday - 5/9/23

Mon, 04 Sep 2023 17:00:04 GMT

A touch more than you want of everything today.

Fitness will be had by all

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Game Week Diaries - Monday - 4/9/23

Sun, 03 Sep 2023 17:00:36 GMT

Game Week Day 1

One last chance to practice some heavy snatches before the weekends event

Go get it

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Training Diaries - Monday - 4/9/23

Sun, 03 Sep 2023 17:00:21 GMT

Heavy Power Cleans - finding a 1RM

followed by repeated high power reps

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Training Diaries - Sunday - 3/9/23

Sat, 02 Sep 2023 17:00:15 GMT

16 minutes of non-stop bodyweight work

getting us fitter and building resilience through the muscles

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GAME DAY 2/8/23

Fri, 01 Sep 2023 17:00:54 GMT

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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Training Diaries - Saturday - 2/9/23

Fri, 01 Sep 2023 17:00:20 GMT

strength is built when we lift heavy things up

over

and over

and over again

today we get stronger

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Game Week Diaries - Friday - 1/9/23

Thu, 31 Aug 2023 17:00:58 GMT

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

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Training Diaries - Friday - 1/9/23

Thu, 31 Aug 2023 17:00:10 GMT

absolute

non

stop

relentless

fitness

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Game Week Diaries - Thursday - 31/9/23

Wed, 30 Aug 2023 17:00:50 GMT

Snatch Practice followed by high effort rowing repeats

very deliberate final prep for GAME DAY on Saturday

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Training Diaries - Thursday - 31/9/23

Wed, 30 Aug 2023 17:00:37 GMT

rowing time trials,

with a healthy dose of pull ups

a sprinkling of burpees

and a lot of grip work

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Constantly Varied #16

Wed, 30 Aug 2023 16:51:27 GMT

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

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Training Diaries - Wednesday - 30/8/23

Tue, 29 Aug 2023 17:00:47 GMT

4 different types of thrusters today

heavy

medium

light

very light

covering the full spectrum of thrusters

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Game Week Diaries - Wednesday - 30/8/23

Tue, 29 Aug 2023 17:00:07 GMT

Just as you think you need a break, the workout shifts slightly.

Non stop high effort work for 12 minutes

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Training Diaries - Tuesday - 29/8/23

Mon, 28 Aug 2023 17:02:28 GMT

A gymnastics and Cardio pairing that will build some serious midline strength and lung capacity

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Game Week Diaries - Tuesday - 29/8/23

Mon, 28 Aug 2023 17:00:07 GMT

Sometimes doing a little too much, is exactly what we need.

Today seems like a good day to do just a little extra :)

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Training Diaries - Monday - 28/8/23

Sun, 27 Aug 2023 16:57:38 GMT

Heavy heavy heavy power cleans

what a away to start the week

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Game Week Diaries - Monday - 28/8/23

Sun, 27 Aug 2023 16:00:26 GMT

Game Week is here

Final prep for everything is upon us

Get your snatches feeling sharp to build some confidence today

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Training Diaries - Sunday - 27/8/23

Sat, 26 Aug 2023 17:00:06 GMT

Simple Conditioning

Low skill, high effort, lets goooo

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Training Diaries - Saturday - 26/8/23

Fri, 25 Aug 2023 17:00:00 GMT

sit down stand up

lie down stand up

do it faster

= fitness

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Training Diaries - Friday - 25/8/23

Thu, 24 Aug 2023 17:00:00 GMT

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

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Training Diaries - Thursday - 24/8/23

Wed, 23 Aug 2023 17:00:30 GMT

Pushing the fitness levels up a watt

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Training Diaries - Wednesday - 23/8/23

Wed, 23 Aug 2023 04:10:01 GMT

The day has finally arrived.

How heavy can you go and hold on?

ENJOYYYYYY

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Constantly Varied #15

Tue, 22 Aug 2023 11:13:21 GMT

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.

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Training Diaries - Tuesday - 22/8/23

Mon, 21 Aug 2023 17:00:18 GMT

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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Training Diaries - Monday - 21/8/23

Sun, 20 Aug 2023 17:00:41 GMT

SPEED KILLS OLD PR's

the ability to move quicker UNDER the barbell is the key to unlocking new PRs

Go get faster today

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Training Diaries - Sunday - 20/8/23

Sat, 19 Aug 2023 17:00:20 GMT

Heavy compound lifting - developing lower body strength, with upper body power

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Training Diaries - Saturday - 19/8/23

Fri, 18 Aug 2023 17:00:30 GMT

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

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Training Diaries - Friday - 18/8/23

Thu, 17 Aug 2023 17:00:10 GMT

Karen AND Isabel

When one famous workout isn't enough - lets blend two together.

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Training Diaries - Thursday - 17/8/23

Wed, 16 Aug 2023 17:00:24 GMT

Mono Benchmark 1

We've been training very deliberately for this one

ENJOY

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Training Diaries - Wednesday - 16/8/23

Tue, 15 Aug 2023 17:00:55 GMT

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

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Training Diaries - Tuesday - 15/8/23

Mon, 14 Aug 2023 16:58:35 GMT

Overhead mobility work for fully functioning shoulders, followed by a highhhh intensity partner workout

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Constantly Varied #14

Mon, 14 Aug 2023 03:00:35 GMT

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.

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Training Diaries - Monday - 14/8/23

Sun, 13 Aug 2023 17:00:31 GMT

Cindy paired with box jumps

High heart rate fitness, for a fab twist on a CrossFit Classic

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Training Diaries - Sunday - 13/8/23

Sat, 12 Aug 2023 17:00:54 GMT

Getting after stroke rate work on the rower, and pairing it with heavy overhead pressing

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Training Diaries - Saturday - 12/8/23

Fri, 11 Aug 2023 17:00:55 GMT

Toes-to-ring progress, high effort skiing, and smooth skipping

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Training Diaries - Friday - 11/8/23

Thu, 10 Aug 2023 17:00:42 GMT

There's simply no avoiding it, your grip will get stronger today

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Training Diaries - Thursday - 10/8/23

Wed, 09 Aug 2023 17:00:06 GMT

Stronger Upper body

More powerful lower body

Generally fitter Human

win win win today

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Training Diaries - Wednesday - 9/8/23

Tue, 08 Aug 2023 17:00:38 GMT

refining our snatch rhythm and developing more power through the 1st and 2nd pull

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Training Diaries - Tuesday - 8/8/23

Mon, 07 Aug 2023 16:52:59 GMT

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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Constantly Varied #13

Sun, 06 Aug 2023 22:59:17 GMT

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.

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Training Diaries - Monday - 7/8/23

Sun, 06 Aug 2023 16:54:36 GMT

stronger more enduring legs

stronger more enduring lungs

stronger more enduring people

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Training Diaries - Sunday - 6/8/23

Sat, 05 Aug 2023 16:55:40 GMT

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

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Training Diaries - Saturday - 5/8/23

Fri, 04 Aug 2023 16:57:49 GMT

A chance to test our overhead strength,

followed by a tough kettlebell challenge to get us stronger

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Training Diaries - Friday - 4/8/23

Thu, 03 Aug 2023 17:00:54 GMT

Partner work to finish off another fab week of training

hip power

leg endurance

it's all getting work today

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Training Diaries - Thursday - 3/8/23

Wed, 02 Aug 2023 17:56:23 GMT

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.

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Training Diaries - Wednesday - 2/8/23

Tue, 01 Aug 2023 17:00:33 GMT

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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Training Diaries - Tuesday - 1/8/23

Mon, 31 Jul 2023 17:00:18 GMT

Building confidence in the snatch comes from competence in every position

today we've multiple variations to nail all of them

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Constantly Varied #12

Mon, 31 Jul 2023 03:00:50 GMT

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

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Training Diaries - Monday - 31/8/23

Sun, 30 Jul 2023 17:00:15 GMT

Kipping gymnastics practice with a clear focus to get one step closer to ring muscle ups

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Training Diaries - Sunday - 30/7/23

Sat, 29 Jul 2023 17:00:09 GMT

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

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Training Diaries - Saturday - 29/7/23

Fri, 28 Jul 2023 17:00:49 GMT

Speed and Agility are irreplaceable on the sports field

Today we train both

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Training Diaries - Friday - 28/7/23

Thu, 27 Jul 2023 17:00:54 GMT

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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Training Diaries - Thursday - 27/7/23

Wed, 26 Jul 2023 17:00:02 GMT

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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Training Diaries - Wednesday - 26/7/23

Tue, 25 Jul 2023 17:00:00 GMT

Developing high levels of fitness by actively working into "pain" during 2000m repeats on the bike

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Training Diaries - Tuesday - 25/7/23

Mon, 24 Jul 2023 16:50:07 GMT

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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Constantly Varied #11

Mon, 24 Jul 2023 03:00:29 GMT

Jamie and James are joined today by our very own creative mystro Miguel

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Training Diaries - Monday - 24/7/23

Sun, 23 Jul 2023 16:55:19 GMT

Movement quality is what separates the best from the rest

today we work on just that

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Training Diaries - Saturday - 22/7/23

Sat, 22 Jul 2023 17:00:16 GMT

Developing a new minimum for future wall ball workouts

Your future self will thank you

I think...

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Training Diaries - Sunday - 23/7/23

Sat, 22 Jul 2023 17:00:12 GMT

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.

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Training Diaries - Friday - 21/8/23

Thu, 20 Jul 2023 16:50:05 GMT

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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Training Diaries - Thursday - 20/7/23

Wed, 19 Jul 2023 17:00:57 GMT

Double trouble in every sense of the word

2 workouts

2 different ergs

2 sets of 150 double unders

fitness will be generated today

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Training Diaries - Wednesday - 19/7/23

Tue, 18 Jul 2023 17:16:36 GMT

Direct Prep for Gwen

The perfect chance to dial in on barbell cycling, generating power, and staying fast

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Training Diaries - Tuesday - 18/7/23

Mon, 17 Jul 2023 17:00:18 GMT

A big dose of high intensity fitness

Upper body pulling paired with sprint style burpees

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Constantly Varied #10

Mon, 17 Jul 2023 03:00:00 GMT

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

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Training Diaries - Monday - 17/7/23

Sun, 16 Jul 2023 17:00:23 GMT

Heavy squats

Max rep squats

Leg strength and endurance will go through the roof after today

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Training Diaries - Sunday - 16/7/23

Sat, 15 Jul 2023 17:00:18 GMT

Upper body strength

Conditioning

Amazing workout to set us up for the week ahead

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Training Diaries - Saturday - 15/7/23

Fri, 14 Jul 2023 17:00:54 GMT

Pulling strength and body awareness will all be improved today

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Training Diaries - Friday - 14/7/23

Thu, 13 Jul 2023 17:00:26 GMT

BIG partner cardio workout

the perfect way to see out the week

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Training Diaries - Thursday - 13/7/23

Wed, 12 Jul 2023 17:00:53 GMT

Pick your own workout today:

2 movements

a set number of reps to hit

attack it however you see fit

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Training Diaries - Wednesday - 12/7/23

Tue, 11 Jul 2023 17:00:21 GMT

high intensity cardio with a mixture of implements today

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Training Diaries - Tuesday - 11/7/23

Mon, 10 Jul 2023 17:00:36 GMT

Heavy HEAVY power cleans

no better way to develop new strength and power

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Constantly Varied #09

Mon, 10 Jul 2023 08:17:10 GMT

Stephen joins James and Jamie for this weeks episode of constantly varied

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Training Diaries - Monday - 10/6/23

Sun, 09 Jul 2023 17:00:25 GMT

wall balls are todays focus, with step overs and push ups there to make the wall balls harder

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Training Diaries - Sunday - 9/7/23

Sat, 08 Jul 2023 17:00:14 GMT

Upper body pulling strength is a huge focus this quarter, and today we will develop just that.

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Training Diaries - Saturday - 8/7/23

Fri, 07 Jul 2023 16:55:26 GMT

Medball cleans provide the perfect opportunity to refine our clean technique without focusing on the weight of the bar

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Training Diaries - Friday - 7/7/23

Thu, 06 Jul 2023 16:56:45 GMT

The ability to squeeze out one extra rep is where all the gains are today

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Training Diaries - Thursday - 6/7/23

Wed, 05 Jul 2023 17:00:35 GMT

snatch work, with a focus around the overhead catch position and the hang

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Training Diaries - Wednesday - 5/7/23

Tue, 04 Jul 2023 17:00:00 GMT

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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Constantly Varied #08

Mon, 03 Jul 2023 12:49:58 GMT

This week Amy joins James and Jamie for Constantly Varied

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Constantly Varied #07

Mon, 26 Jun 2023 12:45:59 GMT

Elaine joins James and Jamie again this week.

We add a new feature this week and would love to hear your thoughts.

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Training Diaries - Monday - 26/6/23

Mon, 26 Jun 2023 09:27:18 GMT

heavy jerks

fast jerks

all the jerks

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Training Diaries - Sunday - 25/6/23

Sun, 25 Jun 2023 07:55:07 GMT

grip intensive

high intensity

sunday funday workout

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Training Diaries - Saturday - 24/6/23

Fri, 23 Jun 2023 16:55:55 GMT

straight up conditioning

consistency is the name of the game today

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Training Diaries - Friday - 23/6/23

Thu, 22 Jun 2023 17:00:54 GMT

Squats for our main work to develop stronger, more enduring legs

with a choice of 3 pairings - choose your poison

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Training Diaries - Thursday - 22/6/23

Wed, 21 Jun 2023 16:51:55 GMT

pick a weight, and stick with it.

Hanging onto the bar is the hard part, and exactly what we're after

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Training Diaries - Wednesday - 21/6/23

Tue, 20 Jun 2023 16:51:17 GMT

developing muscle up and pull up kipping power

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Training Diaries - Tuesday - 20/6/23

Mon, 19 Jun 2023 16:56:33 GMT

short amounts of work

calls for crazy high intensity

the fitness lies in the work rate today

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Training Diaries - Monday - 19/6/23

Mon, 19 Jun 2023 09:29:49 GMT

It's been a minute, snatching is back on the menu

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Game Week Diaries - Sunday - 18/6/23

Sat, 17 Jun 2023 16:50:52 GMT

12 rounds of fitness post game day, great way to get the body moving

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Training Diaries - Sunday - 18/6/23

Sat, 17 Jun 2023 16:50:30 GMT

Time Trial to develop high end speed and coordination

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Training Diaries - Saturday - 17/6/23

Fri, 16 Jun 2023 16:52:02 GMT

running and heavy barbells

what a dreamy Saturday combo

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GAME DAY

Fri, 16 Jun 2023 16:48:34 GMT

The day we've been waiting for is here - enjoy it

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Training Diaries - Friday - 16/6/26

Thu, 15 Jun 2023 16:54:25 GMT

Keeping busy throughout the 16 minutes is the key to gains today

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Game Week Diaries - Friday - 16/6/23

Thu, 15 Jun 2023 16:49:43 GMT

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.

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Training Diaries - Thursday - 15/6/23

Wed, 14 Jun 2023 16:55:37 GMT

combining high skill gymnastics, with low skill high effort fitness

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Game Week Diaries - Thursday - 15/6/23

Wed, 14 Jun 2023 16:48:29 GMT

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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Constantly Varied #06

Wed, 14 Jun 2023 14:00:05 GMT

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

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Game Week Diaries - Wednesday - 14/6/23

Tue, 13 Jun 2023 16:50:20 GMT

Game Day is approaching, we have Max speed burpees and Pull Up practice to get us ready

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Training Diaries - Wednesday - 14/6/23

Tue, 13 Jun 2023 16:49:05 GMT

FAST FITNESS

High Intensity rowing and double unders in the pursuit of better cardiovascular fitness and coordination.

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Training Diaries - Tuesday - 13/6/23

Mon, 12 Jun 2023 16:48:22 GMT

2 movements

1 barbell

varying weights

strength, muscular endurance, and grit will be developed today

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Game Week Diaries - Tuesday - 13/6/23

Mon, 12 Jun 2023 16:48:00 GMT

Pick the level of your workout today, regardless of your choice, fitness will be developed.

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Game Week Diaries - Sunday - 11/6/23

Sat, 10 Jun 2023 17:03:52 GMT

12 rounds of fitness post game day, great way to get the body moving

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Training Diaries - Sunday - 11/6/23

Sat, 10 Jun 2023 16:48:13 GMT

Time Trial to develop high end speed and coordination

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GAME DAY

Fri, 09 Jun 2023 16:58:09 GMT

The day we've been waiting for is here - enjoy it

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Training Diaries - Saturday - 10/6/23

Fri, 09 Jun 2023 16:54:33 GMT

running and heavy barbells

what a dreamy Saturday combo

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Training Diaries - Friday - 9/6/23

Thu, 08 Jun 2023 17:01:38 GMT

Keeping busy throughout the 16 minutes is the key to gains today

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Game Week Diaries - Friday - 9/6/23

Thu, 08 Jun 2023 16:53:37 GMT

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.

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Training Diaries - Thursday - 8/6/23

Wed, 07 Jun 2023 16:57:42 GMT

combining high skill gymnastics, with low skill high effort fitness

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Game Week Diaries - Thursday - 8/6/23

Wed, 07 Jun 2023 16:49:30 GMT

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 Week Diaries - Wednesday - 7/6/23

Tue, 06 Jun 2023 17:52:17 GMT

Game Day is approaching, we have Max speed burpees and Pull Up practice to get us ready

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Training Diaries - Wednesday - 7/6/23

Tue, 06 Jun 2023 17:00:13 GMT

FAST FITNESS

High Intensity rowing and double unders in the pursuit of better cardiovascular fitness and coordination.

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Training Diaries - Tuesday - 6/6/23

Mon, 05 Jun 2023 16:50:59 GMT

2 movements

1 barbell

varying weights

strength, muscular endurance, and grit will be developed today

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Game Week Diaries - Tuesday - 6/6/23

Mon, 05 Jun 2023 16:50:35 GMT

Pick the level of your workout today, regardless of your choice, fitness will be developed.

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Training Diaries - Monday - 5/6/23

Sun, 04 Jun 2023 16:50:49 GMT

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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Game Week Diaries - Monday - 5/6/23

Sun, 04 Jun 2023 16:50:00 GMT

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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Training Diaries - Sunday - 4/6/23

Sat, 03 Jun 2023 17:07:50 GMT

isometric holds to build strength and stability through our midline, with lots of running to develop our cardiovascular system

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Training Diaries - Saturday - 3/6/23

Fri, 02 Jun 2023 22:22:25 GMT

max rep sets

with a strong hold to finish

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Training Diaries - Friday - 2/6/23

Thu, 01 Jun 2023 17:22:07 GMT

The ability to just keep moving is key today

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Training Diaries - Thursday - 1/6/23

Wed, 31 May 2023 16:55:31 GMT

heavy floor press

fast doubles

max effort handstand hold

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Constantly Varied #05

Wed, 31 May 2023 11:17:52 GMT

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.

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Training Diaries - Wednesday - 31/5/23

Tue, 30 May 2023 16:55:07 GMT

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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Training Diaries - Tuesday - 30/5/23

Mon, 29 May 2023 16:54:34 GMT

Speed is the name of the game today

The faster we can continue to move, the fitter we get

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Training Diaries - Monday - 29/5/23

Sun, 28 May 2023 16:55:00 GMT

technique and power development day

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Training Diaries - Sunday - 28/5/23

Sat, 27 May 2023 17:13:59 GMT

It's not won in the first half...

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Training Diaries - Saturday - 27/5/23

Fri, 26 May 2023 17:24:34 GMT

Success today comes down to how well we adjust the pressure as we pull.

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Training Diaries - Friday - 26/5/23

Thu, 25 May 2023 16:56:00 GMT

Couplet style workout with a huge opportunity to develop and refine skills

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Training Diaries - Thursday - 25/5/23

Wed, 24 May 2023 17:42:28 GMT

Phenomenal leg strength makes everything else easier

today, we build the strength

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Training Diaries - Wednesday - 23/5/23

Tue, 23 May 2023 16:58:00 GMT

Benchmark chipper 2 is here - a great workout to check in on our fitness and test our current capactities.

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Training Diaries - Tuesday - 23/5/23

Mon, 22 May 2023 17:00:16 GMT

Upper body pulling strength

Followed by bike erg skill and cardio development

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Training Diaries - Monday - 22/5/23

Sun, 21 May 2023 17:00:22 GMT

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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Training Diaries - Sunday - 21/5/23

Sat, 20 May 2023 17:00:03 GMT

Building upper body strength and power.

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Training Diaries - Saturday - 20/5/23

Fri, 19 May 2023 17:00:38 GMT

Working on our seated position through some squat therapy

Working in a seating position with hard effort bike intervals

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Training Diaries - Friday - 19/5/23

Thu, 18 May 2023 17:00:03 GMT

climbing the ladder,

changing the movements

building all the hip power in the world

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Training Diaries - Thursday - 18/5/23

Wed, 17 May 2023 17:00:31 GMT

3 gears needed in this one

controlled

controlled attack

full attack

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Constantly Varied #04

Wed, 17 May 2023 10:22:18 GMT

Episode 4 in the Constantly Varied Series

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Training Diaries - Wednesday - 17/5/23

Tue, 16 May 2023 17:00:09 GMT

Easy Peasy, Lemon Difficult.

thruster wall ball combo to build some leg and cardiovascular endurance

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Training Diaries - Tuesday - 16/5/23

Mon, 15 May 2023 17:00:12 GMT

3 position cleans

into 2 position cleans

into heavy heavy cleans

dreamy....

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Training Diaries - Monday - 15/5/23

Sun, 14 May 2023 17:00:20 GMT

Recognising your skill level, then finding your next step is where the progress lies today.

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Training Diaries - Sunday - 14/5/23

Sat, 13 May 2023 17:00:07 GMT

Pure Aerobic Conditioning at its finest

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Training Diaries - Saturday - 13/5/23

Fri, 12 May 2023 17:00:06 GMT

We all need more developed grip strength.

That's exactly whats on the menu today.

You're welcome.

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Training Diaries - Friday - 12/5/23

Thu, 11 May 2023 17:00:07 GMT

The perfect workout to become more prepared, even if it makes you a little scared

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Training Diaries - Thursday - 11/5/23

Wed, 10 May 2023 17:00:52 GMT

Tabata That

core work wrapped around all the fitness

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Training Diaries - Wednesday - 10/5/23

Tue, 09 May 2023 17:00:34 GMT

working on the skill of the transition between a clean and a jerk

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Training Diaries - Tuesday - 9/5/23

Mon, 08 May 2023 17:00:57 GMT

Non stop movement burning our muscles and lungs

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Training Diaries - Monday - 8/5/23

Sun, 07 May 2023 17:00:32 GMT

Pulling our way into a new week.

Your pull ups will thank you LATer

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Training Diaries - Sunday - 7/5/23

Sat, 06 May 2023 17:00:49 GMT

Staying smooth between movements will build confidence and make 23.1 retest a whole lot better

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Training Diaries - Saturday - 6/5/23

Fri, 05 May 2023 17:00:41 GMT

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 #03

Thu, 04 May 2023 12:42:19 GMT

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.

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Training Diaries - Tuesday - 2/5/23

Mon, 01 May 2023 17:00:54 GMT

Heavy Back squats = Stronger legs

Stronger legs = great ability to do everything

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Training Diaries - Monday - 1/5/23

Sun, 30 Apr 2023 17:00:01 GMT

All the fitness to start the week and the month

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Training Diaries - Sunday - 30/4/23

Sat, 29 Apr 2023 17:00:38 GMT

High effort intervals to become more powerful humans.

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Training Diaries - Saturday - 29/4/23

Fri, 28 Apr 2023 17:00:46 GMT

Flowing through the burpees

Digging into the presses

this is how we get fitter and stronger today

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Training Diaries - Friday - 28/4/23

Thu, 27 Apr 2023 17:00:40 GMT

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.

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Training Diaries - Thursday - 27/4/23

Wed, 26 Apr 2023 17:00:03 GMT

Developing hip power is key to athleticism.

Snatches have been shown to be thee most powerful movement across all sports.

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Training Diaries - Wednesday - 26/4/23

Tue, 25 Apr 2023 17:00:47 GMT

Pyramid scheme pull ups, with some high effort conditioning mixed in

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Training Diaries - Tuesday - 25/4/23

Mon, 24 Apr 2023 17:00:39 GMT

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.

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Training Diaries - Monday - 24/4/23

Sun, 23 Apr 2023 17:00:30 GMT

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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Training Diaries - Sunday - 23/4/23

Sat, 22 Apr 2023 17:00:22 GMT

There is one way to build up pain tolerance, and thats making it hurt early and keep moving

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Training Diaries - Saturday - 22/4/23

Fri, 21 Apr 2023 17:00:05 GMT

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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Training Diaries - Friday - 21/4/23

Thu, 20 Apr 2023 17:00:20 GMT

Heavy Split Jerks

High skill, high power, high speed, bring it all

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Training Diaries - Thursday - 20/4/23

Wed, 19 Apr 2023 17:00:18 GMT

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.

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Training Diaries - Wednesday - 19/4/23

Tue, 18 Apr 2023 17:00:56 GMT

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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Training Diaries - Tuesday - 18/4/23

Mon, 17 Apr 2023 17:00:49 GMT

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

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Training Diaries - Monday - 17/4/23

Sun, 16 Apr 2023 17:00:49 GMT

Heavy lifting

Holding Positions

Fast change of direction

all the athleticism packaged up in 20mins

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Training Diaries - Sunday - 14/4/23

Sat, 15 Apr 2023 17:00:56 GMT

tip of the day, when it gets hard thats when you push more

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Training Diaries - Saturday - 15/4/23

Fri, 14 Apr 2023 17:00:21 GMT

Conjugate stye training day = all the posterior strength gains

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Training Diaries - Friday - 14/4/23

Thu, 13 Apr 2023 17:00:58 GMT

Good old fashioned hard work on the menu today

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Training Diaries - Thursday - 13/4/23

Wed, 12 Apr 2023 17:00:56 GMT

High Intensity Fitness with a friend

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Training Diaries - Wednesday - 12/4/23

Tue, 11 Apr 2023 17:00:00 GMT

intention intention intention

dialling up the focus on HOW we move, will bring the results today.

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Constantly Varied #02

Tue, 11 Apr 2023 11:02:46 GMT

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Training Diaries - Tuesday - 11/4/23

Mon, 10 Apr 2023 17:00:41 GMT

12 rounds go get as fit as humanly possible

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Training Diaries - Monday - 10/4/23

Sun, 09 Apr 2023 17:00:50 GMT

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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Training Diaries - Sunday - 9/4/23

Sat, 08 Apr 2023 17:00:09 GMT

Team workout for Easter Sunday

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Training Diaries - Saturday - 8/4/23

Fri, 07 Apr 2023 17:00:54 GMT

Mixed pulling strength + some fitness = dreamy Saturdays

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Training Diaries - Friday - 7/4/23

Thu, 06 Apr 2023 17:00:00 GMT

practicing positions to help reinforce the pattern, then putting the practice to the test and going for heavy singles.

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Training Diaries - Thursday - 6/4/23

Wed, 05 Apr 2023 17:00:55 GMT

Rope climb funsies

Into intense ski erg'ing

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Training Diaries - Wednesday - 5/4/23

Tue, 04 Apr 2023 17:00:00 GMT

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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Training Diaries - Tuesday - 4/4/23

Mon, 03 Apr 2023 17:00:12 GMT

Great rowing is a skill that we develop, today we step closer to mastery

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Training Diaries - Monday - 3/4/23

Sun, 02 Apr 2023 17:00:00 GMT

squats and pressing, followed by squats and throwing

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Training Diaries - Saturday - 1/4/23

Fri, 31 Mar 2023 17:00:28 GMT

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Training Diaries - Friday - 31/3/23

Thu, 30 Mar 2023 18:43:07 GMT

Tabata style fitness

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Training Diaries - Thursday - 30/3/23

Wed, 29 Mar 2023 19:21:59 GMT

Workhorse

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Training Diaries - Wednesday - 29/3/23

Tue, 28 Mar 2023 19:11:37 GMT

Clean Getaway

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Training Diaries - Tuesday - 28/3/23

Mon, 27 Mar 2023 17:00:22 GMT

Strengthening the connections from your finger tips, to your toes.

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Training Diaries - Monday - 27/3/23

Sun, 26 Mar 2023 17:00:36 GMT

Improving lung capacity along with midline strength

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Training Diaries - Sunday - 26/3/23

Sat, 25 Mar 2023 18:00:01 GMT

Attack mode is needed for Hang cleans and double unders today

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Training Diaries - Saturday - 25/3/23

Fri, 24 Mar 2023 18:00:00 GMT

Tapas Bar Crawl

Speed is key today, some new movements, with some regular to build serious levels of fitness

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Training Diaries - Friday - 24/3/23

Thu, 23 Mar 2023 18:00:40 GMT

Hanging gymnastics skill work, followed by db sprint work

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Training Diaries - Thursday - 23/3/23

Wed, 22 Mar 2023 18:00:47 GMT

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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Training Diaries - Wednesday - 22/3/23

Tue, 21 Mar 2023 18:00:39 GMT

Mono-benchmark

Testing our threshold pace

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Training Diaries - Tuesday - 21/3/23

Mon, 20 Mar 2023 18:00:18 GMT

BENCHMARK WEEK

Heavy snatch day - the combination of strength, skill, speed , power and coordination makes the snatch hugely rewarding - LFG

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Constantly Varied #01

Mon, 20 Mar 2023 17:25:22 GMT

A new 'magazine' style episode to keep you up to date with all things Bua

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Training Diaries - Monday - 20/3/23

Sun, 19 Mar 2023 18:00:05 GMT

BENCHMARK WEEK IS HERE

Big chipper workout to kick the week off

The deeper we can dig into fatigue, the better our score today

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Training Diaries - Sunday - 19/3/23

Sat, 18 Mar 2023 18:00:57 GMT

Ergs are great to develop fitness, and a bit of extra grit, today we do both.

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Training Diaries - Saturday - 18/3/23

Fri, 17 Mar 2023 18:00:55 GMT

pull ups and squats to build strength

with pull ups and squats to build conditioning

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Training Diaries - Friday - 17/3/23

Thu, 16 Mar 2023 18:00:46 GMT

Teams of 3 for a longgggg bank holiday workout

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Training Diaries - Thursday - 16/3/23

Wed, 15 Mar 2023 19:31:23 GMT

a brilliant combination of fast and heavy, done over a longer time period

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Training Diaries - Sunday - 12/3/23

Sat, 11 Mar 2023 21:53:53 GMT

short intense amraps, with a chance to get loads of wall walk practice in

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Training Diaries - Saturday - 11/3/23

Fri, 10 Mar 2023 18:00:00 GMT

Heavy deadlifts

all the doubles

plenty of fitness

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Training Diaries - Friday - 10/3/23

Thu, 09 Mar 2023 18:00:00 GMT

row row row your boat

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Training Diaries - Thursday - 9/3/23

Wed, 08 Mar 2023 18:00:00 GMT

This one will cost you an arm and a leg....

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Training Diaries - Wednesday - 8/3/23

Tue, 07 Mar 2023 19:16:03 GMT

Heavy and Fast

Fast and Heavy

Nothing Like High Intensity and Heavy Weight Hang Squat Cleans to get us Fitter

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Training Diaries - Tuesday - 7/3/23

Mon, 06 Mar 2023 18:53:17 GMT

high speed

high power

high enndurance

combined

leads to high levels of fitness

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Training Diaries - Monday - 6/3/23

Sun, 05 Mar 2023 18:00:02 GMT

combining ergs and kbs

high levels of coordination needed today

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Training Diaries - Saturday - 4/3/23

Fri, 03 Mar 2023 18:00:12 GMT

"simple" movements

performed at a high effort

= all the fitness

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Training Diaries - Thursday - 2/3/23

Wed, 01 Mar 2023 18:00:00 GMT

cardio with a friend,

with a swap over at totally random times

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Training Diaries - Wednesday - 1/3/23

Tue, 28 Feb 2023 18:00:14 GMT

A 2-parter today

Ring fun followed by HIGH intensity burpees

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Training Diaries - Tuesday - 28/2/23

Mon, 27 Feb 2023 18:00:38 GMT

5 Heavy sets will lead to huge strength gains

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Training Diaries - Sunday - 26/2/23

Sat, 25 Feb 2023 19:32:56 GMT

Non stop work, developing the capacity to just keep going

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Training Diaries - Thursday - 22/2/23

Wed, 22 Feb 2023 20:25:07 GMT

smooth is the name of the game today

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Training Diaries - Wednesday - 22/2/23

Tue, 21 Feb 2023 19:00:08 GMT

High reps

heavy weights

we've a fight on our hands

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Training Diaries - Tuesday - 21/2/23

Mon, 20 Feb 2023 18:56:05 GMT

Developing serious amounts of hip extension today

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Training Diaries - Monday - 20/2/23

Sun, 19 Feb 2023 18:00:00 GMT

Perfect reps at 100mph is the key to fitness today

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Training Diaries - Saturday - 18/2/23

Fri, 17 Feb 2023 18:00:44 GMT

Non stop work, with upper body pulling strength

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Training Diaries - Thursday - 16/2/23

Wed, 15 Feb 2023 18:00:42 GMT

Freedom to complete this one however you like, no really, anyway you want

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Training Diaries - Wednesday - 15/2/23

Tue, 14 Feb 2023 18:00:39 GMT

Slower paced, heavy & complex session

Great fun shall be had

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Training Diaries - Tuesday - 14/2/23

Mon, 13 Feb 2023 18:00:20 GMT

High Intensity Intervals

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Training Diaries - Monday - 13/2/23

Sun, 12 Feb 2023 18:00:36 GMT

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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Training Diaries - Sunday - 12/2/23

Sat, 11 Feb 2023 18:00:14 GMT

All the power cleans

Working on position, strength, and power development

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Training Diaries - Saturday - 11/2/23

Fri, 10 Feb 2023 18:00:15 GMT

20 minutes of skill, and intensity practice.

Ignore the score, best foot forward

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Training Diaries - Friday - 10/2/23

Thu, 09 Feb 2023 18:00:24 GMT

Variety is the spice of life - a different skipping variation to bring some skill development and fun to the day

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Training Diaries - Thursday - 9/2/23

Wed, 08 Feb 2023 18:21:30 GMT

heavy snatching develops 8 of the 10 general physical skills

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Training Diaries - Wednesday - 8/1/23

Tue, 07 Feb 2023 18:00:11 GMT

High Intensity work, with some smooth cardio to even things out

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Training Diaries - Tuesday - 7/2/23

Mon, 06 Feb 2023 18:01:02 GMT

Specific thruster and burpee skill work & development

They bring their own kind of fitness gains with them

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Training Diaries - Monday - 6/2/23

Sun, 05 Feb 2023 18:00:55 GMT

Strength Training

Conditioning training

all at once

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Training Diaries - Sunday - 5/2/23

Sat, 04 Feb 2023 18:00:31 GMT

Pure and simple fitness

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Training Diaries - Saturday - 4/2/23

Fri, 03 Feb 2023 18:00:51 GMT

longer steady paced work developing overall work capacity

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Training Diaries - Friday - 3/2/23

Thu, 02 Feb 2023 18:00:01 GMT

1 barbell

2 barbell movements

1st feels light, 2nd feels heavy

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Training Diaries - Thursday - 2/2/23

Wed, 01 Feb 2023 18:00:59 GMT

Heavy on the lungs today - get after some fitness

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Training Diaries - Wednesday - 1/2/23

Tue, 31 Jan 2023 18:23:33 GMT

HEAVY BACK SQUAT DAY

getting stronger only happens one way - todays the day

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Training Diaries - Tuesday - 31/1/23

Mon, 30 Jan 2023 18:50:38 GMT

3 very different types of fitness today

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Training Diaries - Monday - 20/1/23

Sun, 29 Jan 2023 18:00:01 GMT

10 rounds of fitness - great way to start the week

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Training Diaries - Sunday - 29/1/23

Sat, 28 Jan 2023 18:00:06 GMT

A partner workout like no other

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Training Diaries - Saturday - 28/1/23

Fri, 27 Jan 2023 18:00:44 GMT

Heavy into Light push jerks - strength, coordination & grit will be put to the test

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Training Diaries - Friday - 26/1/23

Thu, 26 Jan 2023 18:00:01 GMT

HIGH INTENSITY SPRINT FITNESS

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Training Diaries - Thursday - 25/1/23

Wed, 25 Jan 2023 18:00:00 GMT

Clean Complexes - today's a great a day to get stronger, more powerful, and improve our squat pattern

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Training Diaries - Wednesday - 25/1/23

Tue, 24 Jan 2023 18:00:00 GMT

High intensity intervals - strength, coordination and conditioning combined

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Training Diaries - Tuesday - 24/1/23

Mon, 23 Jan 2023 18:00:41 GMT

HEAVY PULL UPS - always a fun test

followed by pull up Annie

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Training Diaries - Monday - 23/1/23

Sun, 22 Jan 2023 18:00:53 GMT

High Intensity Fitness

Thrusters hit like nothing else...

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Training Diaries - Sunday - 22/1/23

Sat, 21 Jan 2023 18:00:06 GMT

teams of 3 combining to do allllllll the fitness

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Training Diaries - Saturday - 21/1/23

Fri, 20 Jan 2023 18:30:54 GMT

Max effort jumping

max effort swings

max results

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Training Diaries - Friday - 19/1/23

Thu, 19 Jan 2023 20:10:24 GMT

Heavy Overhead pressing

followed by more heavy overhead pressing

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Training Diaries - Thursday - 19/1/23

Wed, 18 Jan 2023 17:55:34 GMT

Strength training

interval style

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Training Diaries - Wednesday - 17/1/23

Tue, 17 Jan 2023 18:00:00 GMT

A Classic CrossFit Triplet

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Training Diaries - Tuesday - 17/1/23

Mon, 16 Jan 2023 19:39:03 GMT

An agility challenge to get the body and brain fired up

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Training Diaries - Monday - 16/1/23

Sun, 15 Jan 2023 18:00:41 GMT

One of the most famous CrossFit workouts, and we're going heavy

What a way to start the week

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Training Diaries - Sunday - 15/1/23

Sat, 14 Jan 2023 18:00:00 GMT

Strengthening the body through isometric holds

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Training Diaries - Saturday - 14/1/23

Fri, 13 Jan 2023 20:41:34 GMT

Simple fitness,

Doesn't make it easy though...

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Training Diaries - Friday - 13/1/23

Thu, 12 Jan 2023 18:00:06 GMT

1 dumbbell

2 movements

all the fitness

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Training Diaries - Thursday - 12/1/23

Wed, 11 Jan 2023 18:00:32 GMT

Heavy Split Jerks seldom appear on our programming on their own

What a treat

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Training Diaries - Wednesday - 10/1/23

Tue, 10 Jan 2023 18:00:00 GMT

HIGH INTENSITY FITNESS

nothing gets us ready for anything like pushing to our absolute limits

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Training Diaries - Tuesday - 10/1/23

Mon, 09 Jan 2023 18:00:00 GMT

Moving with Quality and minimising rest periods is the key to fitness today

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Training Diaries - Monday - 9/1/23

Sun, 08 Jan 2023 18:00:00 GMT

Leg strength is a vital component to athleticism, today we build and develop more leg strength and endurance.

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VY Nutrition

Fri, 06 Jan 2023 19:22:40 GMT

James sits down with Jamie and Vy Nutritionist Aine to talk through all things nutrition for the Bua Crew

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Training Diaries - Saturday - 7/1/23

Fri, 06 Jan 2023 19:18:54 GMT

The same workout - 4 different ways.

Which one can you make your fastest?

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Training Diaries - Friday - 6/1/23

Thu, 05 Jan 2023 18:48:05 GMT

Midline strengthening, skill and power development, coordination enhancement, its all going on on Friday

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Training Diaries - Thursday - 5/1/23

Wed, 04 Jan 2023 17:57:00 GMT

Some things in life need speed and urgency - lets get some practice

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Bua Bulletin - whats going on in Bua?

Wed, 04 Jan 2023 15:54:55 GMT

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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Training Diaries - Benchmark week

Tue, 13 Dec 2022 18:00:00 GMT

With special guest - coach Gillian, we discuss the next 3 days of benchmark workouts

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Training Diaries - Tuesday - 6/12/22

Mon, 05 Dec 2022 18:00:29 GMT

Happy Birthday Catriona

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Training Diaries - Monday - 5/12/22

Sun, 04 Dec 2022 18:00:03 GMT

Simple workouts performed at high intensity leads to drastic increases in fitness. You're welcome :)

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Training Diaries - Sunday - 14/12/22

Sat, 03 Dec 2022 18:00:54 GMT

Be the hammer

Attacking this workout is exactly where the fitness gains happen today

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Training Diaries - Saturday - 3/12/22

Fri, 02 Dec 2022 18:01:10 GMT

Squat and Overhead pressing in 3 variations.

No choice but to get stronger in patterns today

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Training Diaries - Friday - 2/12/22

Thu, 01 Dec 2022 18:00:40 GMT

Steady state interval repeats

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Training Diaries - Thursday - 1/12/22

Wed, 30 Nov 2022 18:00:52 GMT

Upper body strength paired with conditioning in a 90s on 90s off format

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Training Diaries - Wednesday - 30/11/22

Tue, 29 Nov 2022 18:00:00 GMT

Improving movement quality through deliberate practice

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Training Diaries - Tuesday - 29/11/22

Mon, 28 Nov 2022 18:00:33 GMT

4 movements - 2 minutes of max effort on each

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Training Diaries - Monday - 28/11/22

Sun, 27 Nov 2022 18:00:40 GMT

Deadlifts on the heavy side of moderate, and 3 different burpee variations to start the week off with a bang

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Training Diaries - Sunday - 27/11/22

Sat, 26 Nov 2022 18:00:22 GMT

Heavy thrusters into fast thruster

Strength and Conditioning at its absolute best

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Training Diaries - Saturday - 26/11/22

Fri, 25 Nov 2022 18:00:25 GMT

Classic CrossFit Style workout

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Training Diaries - Friday - 25/11/22

Thu, 24 Nov 2022 18:00:31 GMT

Low volume, means high intensity

Full Send Friday

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Training Diaries - Thursday - 24/11/22

Wed, 23 Nov 2022 18:00:42 GMT

Handstand funsies, followed by long simple physical work

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Training Diaries - Wednesday - 23/11/22

Tue, 22 Nov 2022 20:29:28 GMT

wall ball biased fitness

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Training Diaries - Thursday - 17/11/22

Wed, 16 Nov 2022 17:52:42 GMT

Short amraps with small rep schemes

keep working really hard & you'll get fitter

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Training Diaries - Wednesday - 16/11/22

Tue, 15 Nov 2022 19:33:35 GMT

Heavy leg day to build absolute leg strength

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Training Diaries - Tuesday - 15/11/22

Mon, 14 Nov 2022 18:54:03 GMT

Steady State Conditioning work to build our aerobic base and give our muscles and joints some TLC

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Training Diaries - Monday - 14/11/22

Sun, 13 Nov 2022 19:20:38 GMT

It's finally here - DT

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Training Diaries - Sunday - 13/11/22

Sat, 12 Nov 2022 18:00:35 GMT

Low ring muscle up practice, followed by a hard effort running & pull up workout

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Training Diaries - Saturday - 12/11/22

Fri, 11 Nov 2022 18:00:13 GMT

Developing new capacities through variations of max effort movements

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Training Diaries - Friday - 11/11/22

Thu, 10 Nov 2022 18:00:00 GMT

Progressively heavier deadlifts, building an unbreakable grip and an iron posterior chain

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Training Diaries - Thursday - 10/11/22

Wed, 09 Nov 2022 18:00:55 GMT

Taking time to be deliberate about our overhead squat practice

followed by some mental toughness training

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Training Diaries - Wednesday - 9/11/22

Tue, 08 Nov 2022 18:00:00 GMT

Steady paced, non stop consistent effort.

Some days are for going hell for leather, others we work on staying consistent, today is the latter

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Training Diaries - Tuesday - 8/11/22

Mon, 07 Nov 2022 17:17:16 GMT

Building fast paced work capacity while developing skill & coordination

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Training Diaries - Monday - 7/11/22

Sun, 06 Nov 2022 18:00:18 GMT

A heavy metcon to start the week

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Training Diaries - Sunday - 6/11/22

Sat, 05 Nov 2022 18:00:00 GMT

A play on a CrossFit Classic

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Training Diaries - Saturday - 5/11/22

Sat, 05 Nov 2022 09:10:39 GMT

Developing repeatable power and a stronger upper body

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Training Diaries - Friday - 4/11/22

Thu, 03 Nov 2022 18:00:07 GMT

Sprint repeats - these bridge the gap between heavy lifting and our conditioning

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Training Diaries - Thursday -3/10/22

Wed, 02 Nov 2022 18:00:57 GMT

Building into big sets of squats and push ups, developing new capacities

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Training Diaries - Wednesday - 2/11/22

Tue, 01 Nov 2022 19:25:30 GMT

Building overall work capacity, and avoiding procrastination throughout

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Training Diaries - Hallowe'en -2022

Sun, 30 Oct 2022 18:00:00 GMT

Hallowe'en workout.

3 workouts in teams of 3

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Training Diaries - Friday - 27/10/22

Thu, 27 Oct 2022 17:36:15 GMT

Intensity is the shortcut to fitness

Todays workout is just that

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Training Diaries - Monday - 24/10/22

Sun, 23 Oct 2022 17:00:54 GMT

Find virtuosity in this bodyweight workout, don't let speed compromise your movement quality

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Training Diaries - Sunday - 23/10/22

Sat, 22 Oct 2022 17:00:34 GMT

Deficit HSPU, how low can you go and then get after the metcon, how fast can you go

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Training Diaries - Saturday - 22/10/22

Fri, 21 Oct 2022 17:00:16 GMT

Find your stroke rate and regulate your power.

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Training Diaries - Friday - 21/10/22

Thu, 20 Oct 2022 17:00:02 GMT

Find the challenge that makes you better

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Training Diaries - Thursday - 20/10/22

Wed, 19 Oct 2022 17:00:32 GMT

40s and 10s stay consistent, avoid over resting

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Training Diaries - Wednesday - 19/10/22

Tue, 18 Oct 2022 17:00:55 GMT

Squat well, ski hard, find power and speed early, maintain across all rounds

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Training Diaries - Tuesday - 18/10/22

Mon, 17 Oct 2022 17:00:27 GMT

3 sets of 3, 3 sets of 2, 3 sets of 1 Heavy Jerks

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Filthy 150 - Big Floor Test

Sun, 16 Oct 2022 19:13:24 GMT

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Training Diaries - Monday - 17/10/22

Sun, 16 Oct 2022 17:00:58 GMT

The best athletes can work at varying intensities, and change at will. Today we're developing work capacity at different paces.

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Training Diaries - Sunday - 16/10/22

Sat, 15 Oct 2022 17:00:24 GMT

"intensity is the shortcut to fitness"

Today is the shortcut ;)

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Filthy 150 - Rig Test

Fri, 14 Oct 2022 19:58:14 GMT

Filthy 150 - gymnastics test

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Training Diaries - Saturday - 15/6/22

Fri, 14 Oct 2022 17:00:41 GMT

We really grow at the edges of our capacity

Today we go to the very edge

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Filthy150 - Barbell Test

Thu, 13 Oct 2022 20:35:15 GMT

The secound announced Filthy 150 workout for 2022

Covering Standards, Scaling options, and Scoring

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Training Diaries - Friday - 14/10/22

Thu, 13 Oct 2022 17:00:15 GMT

Building up to a heavy clean in an emom style.

Refining positions, then getting heavyyyy

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Filthy 150 - Erg Test

Wed, 12 Oct 2022 19:57:28 GMT

"The Erg Test"

The first announced Filthy 150 workout 2022 competition

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Training Diaries - Thursday - 13/10/22

Wed, 12 Oct 2022 17:00:00 GMT

Simple fitness at its finest

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BuaCrew #016 - Gymnastics 101 + 102

Wed, 12 Oct 2022 15:15:07 GMT

2 new Speciality Courses starting Monday 24th October

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Training Diaries - Wednesday - 12/10/22

Tue, 11 Oct 2022 17:00:35 GMT

Sometimes, to get better at the thing, we just have to do the thing...

Heavy thrusters being the thing ;)

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Training Diaries - Tuesday - 11/10/22

Mon, 10 Oct 2022 17:12:57 GMT

Sometimes to get better at the thing, you just have to do the thing

heavy thrusters

light fast thrusters

time to get bette

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Training Diaries - Monday - 10/10/22

Sun, 09 Oct 2022 17:00:39 GMT

"stuck in neutral"

In one way we need to avoid staying in neutral, in another we need to ensure it

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Training Diaries - Sunday - 9/10/22

Sat, 08 Oct 2022 17:00:28 GMT

Working on our overhead technique & going heavy.

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Training Diaries - Saturday - 8/10/22

Fri, 07 Oct 2022 17:00:41 GMT

Building upper body strength & power with CV fitness

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Training Diaries - Friday - 7/10/22

Thu, 06 Oct 2022 17:00:08 GMT

Go heavy on that 3rd barbell

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Training Diaries - Thursday - 6/10/22

Wed, 05 Oct 2022 17:00:02 GMT

high intensity fitness at it finest

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Training Diaries - Wednesday - 5/10/22

Tue, 04 Oct 2022 16:13:43 GMT

high skilled gymnastics, done at speed

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Training Diaries - Tuesday - 4/10/22

Mon, 03 Oct 2022 17:00:00 GMT

Building sustainable work capacity - becoming more useful humans

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Training Diaries - Monday - 3/10/22

Sun, 02 Oct 2022 19:13:14 GMT

Developing the perfect squat pattern with 2 heavy variations

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Training Diaries - Sunday - 2/10/22

Sat, 01 Oct 2022 16:45:40 GMT

Gymnastics play followed by controlled skiing

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Training Diaries - Saturday - 1/10/22

Fri, 30 Sep 2022 16:50:00 GMT

30 minutes of play

followed by an lung burner

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Training Diaries - Friday - 30/9/22

Thu, 29 Sep 2022 16:42:15 GMT

Developing athleticism the best way possible: Snatches & Jumping

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Training Diaries - Thursday - 29/9/22

Wed, 28 Sep 2022 20:51:35 GMT

All the fitness

Aggressive & even pace on the ergs is key today

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Training Diaries - Wednesday - 28/9/22

Tue, 27 Sep 2022 16:22:50 GMT

All Gas - No Brakes

Sprint work with "Fran" like movement patterns...

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Training Diaries - Tuesday - 27/9/22

Mon, 26 Sep 2022 17:00:00 GMT

A heavy, steady paced (kinda) amrap

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Training Diaries - Monday - 26/9/22

Sun, 25 Sep 2022 17:00:51 GMT

Heavy lifting in order to get stronger - what a way to start the week

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Training Diaries - Sunday - 25/9/22

Sat, 24 Sep 2022 17:00:40 GMT

A long emom building SPEED and stamina

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Training Diaries - Saturday - 24/9/22

Fri, 23 Sep 2022 17:00:00 GMT

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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Training Diaries - Friday - 23/9/22

Thu, 22 Sep 2022 17:00:11 GMT

Testing our gymnastics capabilities & Fast sprinting work capacity

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Training Diaries - Thursday - 22/9/22

Wed, 21 Sep 2022 20:24:15 GMT

GOAT day is thee best opportunity to attack things we don't like head on.

Actively choosing to do the hard thing = growth mindset

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Training Diaries - Wednesday - 20/9/22

Tue, 20 Sep 2022 16:41:12 GMT

Our benchmark monostructural test

work capacity at it's finest

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Training Diaries - Benchmark week - 19/9/22

Sun, 18 Sep 2022 18:46:40 GMT

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.

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Filthy 150 - In House Competition

Fri, 16 Sep 2022 17:00:00 GMT

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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Training Diaries - Friday - 16/9/22

Thu, 15 Sep 2022 17:00:00 GMT

CrossFit version of Heartburn:

Non-stop cardio and muscle burn

2 hard hitting cardio pieces today

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Training Diaries - Thursday - 15/9/22

Thu, 15 Sep 2022 03:34:50 GMT

Practicing high skill movements is the key to improvement - today's the perfect opportunity to dial in on one area

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Training Diaries - Wednesday - 13/9/22

Tue, 13 Sep 2022 17:35:42 GMT

Repeated intervals to build work capacity and develop some skills along the way

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Training Diaries - Tuesday - 13/9/22

Mon, 12 Sep 2022 17:19:02 GMT

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."

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Training Diaries - Friday - 9/9/22

Thu, 08 Sep 2022 17:04:14 GMT

Heavy Power cleans on the menu

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Training Diaries - Thursday - 8/9/22

Wed, 07 Sep 2022 17:00:00 GMT

We perform most skills in life while out of breath, lets practice some skills out of breath so.

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Training Diaries - Wednesday - 7/9/22

Tue, 06 Sep 2022 17:00:00 GMT

front rack double kettle bell squats

sometimes, doing hard things for the sake of hard things is good

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BuaCrew #015 - Speciality Course - Leg Strength 101

Tue, 06 Sep 2022 11:00:00 GMT

After the huge success of Gymnastics 101 we are running a second speciality course starting 12th September

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Training Diaries - Tuesday - 6/9/22

Mon, 05 Sep 2022 17:00:00 GMT

Squat Jerks and Burpees

Happy Tuesday

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Training Diaries - Monday - 5/9/22

Sun, 04 Sep 2022 17:00:00 GMT

Partner workouts are a great way to develop communication and get fitter at the same time

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Training Diaries - Saturday - 3/9/22

Fri, 02 Sep 2022 21:37:03 GMT

Same same, but different

Upper body pushing strength work along side lower body strength endurance

lets go

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Training Diaries - Friday - 2/9/22

Thu, 01 Sep 2022 17:18:39 GMT

Non stop fitness.

With some added spice

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Training Diaries - Thursday - 1/9/22

Wed, 31 Aug 2022 17:00:00 GMT

Row row row your boat

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Training Diaries - Wednesday - 31/8/22

Tue, 30 Aug 2022 17:58:36 GMT

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

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Training Diaries - Tuesday - 30/8/22

Mon, 29 Aug 2022 17:00:00 GMT

basic training - time to use the new recruits we built previously

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Training Diaries - Saturday - 27/8/22

Fri, 26 Aug 2022 17:00:00 GMT

Technical lifting day

Technical being the key word

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Training Diaries - Friday - 26/8/22

Thu, 25 Aug 2022 17:00:00 GMT

3 tough challenges to see out the week

climb the rope

push through ski

fight like a dog on burpees

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Training Diaries - Thursday - 25/8/22

Wed, 24 Aug 2022 17:00:00 GMT

Having stronger legs improves performance

Having more enduring legs improves performance

Lets combine them :)

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Training Diaries - Wednesday - 24/8/22

Tue, 23 Aug 2022 17:00:00 GMT

Working on Primary Engine #2 - shoulders ready for anything

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Training Diaries - Tuesday - 23/8/22

Mon, 22 Aug 2022 17:00:00 GMT

Last Tuesday we did all the fitness.

This week we're doing it again, but with burpees added in

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Training Diaries - Monday - 22/8/22

Sun, 21 Aug 2022 17:00:39 GMT

Heavy Complex

Leg strength and power galore

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Training Diaries - Sunday - 21/8/22

Sat, 20 Aug 2022 17:00:00 GMT

Building Upper Body strength and endurance - sleeveless sundays

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Training Diaries - Saturday - 20/8/22

Fri, 19 Aug 2022 17:00:00 GMT

Chipper style workout

Keep focus on the task at hand, and watch the reps disappear.

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Training Diaries - Friday - 19/8/22

Thu, 18 Aug 2022 17:00:00 GMT

Inspired by "Hat Trick" workout from the 2022 CF Games - this one will push us to the limits

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Training Diaries - Thursday - 18/8/22

Wed, 17 Aug 2022 19:43:16 GMT

High effort task to complete each minute

nothing like a long emom to build some fitness

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Training Diaries - Wednesday - 17/8/22

Tue, 16 Aug 2022 17:17:37 GMT

A ladder variation of the open workout 13.2

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Training Diaries - Tuesday - 16/8/22

Mon, 15 Aug 2022 17:00:00 GMT

Low complexity = high intensity

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Training Diaries - Friday - 12/8/22

Thu, 11 Aug 2022 18:03:23 GMT

Heavy day

lets build some hip power

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Training Diaries - Thursday - 11/8/22

Wed, 10 Aug 2022 16:44:57 GMT

Hair on Fire Fitness

How fast can you work and maintain a pace

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#23 - James Hobart - The Art of Coaching

Wed, 10 Aug 2022 16:00:00 GMT

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.

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Training Diaries - Wednesday - 9/8/22

Tue, 09 Aug 2022 17:33:47 GMT

A heavy slow paced "amrap"

Today is a chance to get stronger

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Training Diaries - Tuesday - 9/8/22

Mon, 08 Aug 2022 17:12:13 GMT

Today we're aiming for steady forward progress.

Devils presses really bringing that bang for your buck fitness.

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Training Diaries - Sunday - 7/8/22

Sat, 06 Aug 2022 17:00:00 GMT

High intensity

building in intensity

this is the best kind

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Training Diaries - Friday - 5/8/22

Thu, 04 Aug 2022 17:00:00 GMT

The Hunger Games

Moving with purpose throughout is the goal today

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Training Diaries - Thursday - 4/8/22

Wed, 03 Aug 2022 17:00:00 GMT

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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Training Diaries - Wednesday - 3/8/22

Tue, 02 Aug 2022 18:43:50 GMT

Pull ups with conditioning

Followed by Pull ups with conditioning

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Training Diaries - Tuesday - 2/8/22

Mon, 01 Aug 2022 17:00:00 GMT

The shortcut to fitness is intensity

Today we bring it

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Training Diaries - Monday - 1/8/22

Sun, 31 Jul 2022 17:15:10 GMT

21-15-9

all the heavy clean

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Training Diaries - Sunday - 31/7/22

Sat, 30 Jul 2022 17:10:19 GMT

Shoulder Specific Stability Sunday

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Training Diaries - Saturday - 30/7/22

Fri, 29 Jul 2022 18:19:03 GMT

Working on our strength and conditioning, with friends

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Training Diaries - Friday - 29/7/22

Thu, 28 Jul 2022 17:00:00 GMT

Practicing high skill movement

Practicing moving fast

Practicing heavy movement

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Training Diaries - Thursday - 28/7/22

Wed, 27 Jul 2022 18:44:42 GMT

Pyramid style workouts provide an opportunity to work on both pacing and pushing the limits - lets get after it

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Training Diaries - Wednesday - 27/7/22

Tue, 26 Jul 2022 17:00:00 GMT

High Intensity, long duration work isn't a common paring, but is certainly something that needs practice. Todays the day

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Training Diaries - Tuesday - 26/7/22

Mon, 25 Jul 2022 17:44:30 GMT

3-for-1 sounds like a bargain

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Training Diaries - Monday - 25/7/22

Sun, 24 Jul 2022 17:00:00 GMT

"Stronger legs make everything better..."

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Training Diaries - Sunday - 24/7/22

Sat, 23 Jul 2022 17:00:00 GMT

If you want to get stronger or more powerful, today is the day for you.

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Training Diaries - Saturday - 23/7/22

Fri, 22 Jul 2022 17:36:38 GMT

We've been doing a lot of pull ups recently, lets see what we can do for 1

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Training Diaries - Friday - 22/7/22

Thu, 21 Jul 2022 17:00:00 GMT

Heavy Snatches

If you love them - dream day

If you don't heres the perfect day to grow

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Training Diaries - Thursday - 21/7/22

Wed, 20 Jul 2022 18:09:44 GMT

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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BuaCrew #014 - Coach Chris & Bua #4

Wed, 20 Jul 2022 11:00:50 GMT

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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Training Diaries - Tuesday - 19/7/22

Mon, 18 Jul 2022 17:00:00 GMT

Heavy Work Capacity

How many rounds can you squeeze out in 16 mins?

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Training Diaries - Monday - 18/7/22

Sun, 17 Jul 2022 17:00:04 GMT

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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Training Diaries - Saturday - 16/7/22

Fri, 15 Jul 2022 17:00:46 GMT

THE BUA SOCIAL IS HERE

in teams of 3 - marathon bike erg, or half marathon row.

enjoy

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Training Diaries - Friday - 15/7/22

Thu, 14 Jul 2022 17:00:11 GMT

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

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Training Diaries - Thursday - 14/7/22

Wed, 13 Jul 2022 17:00:00 GMT

Big squat development day

lets hammer positions to improve our squat going forward

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Training Diaries - Wednesday - 13/7/22

Tue, 12 Jul 2022 17:00:00 GMT

Max effort work in a short space of time, coupled with upside down funsies

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Training Diaries - Tuesday - 12/7/22

Mon, 11 Jul 2022 17:06:18 GMT

We are building work capactity

Nothing fancy, just good ole fashioned work

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Training Diaries - Monday - 11/7/22

Sun, 10 Jul 2022 17:00:00 GMT

Time to build leg strength and jerk technique.

The more challenging each set is, the better

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Training Diaries - Sunday - 10/7/22

Sat, 09 Jul 2022 19:45:07 GMT

A Partner workout to finish the week off on a high

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Training Diaries - Saturday - 9/7/22

Fri, 08 Jul 2022 17:00:00 GMT

A leg burner to kick off the weekend

Performances from benchmark week suggest this may be beneficial

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Training Diaries - Friday - 8/7/22

Thu, 07 Jul 2022 18:45:36 GMT

12 round grinder, can you hang on

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Training Diaries - Thursday 7/7/22

Wed, 06 Jul 2022 17:00:24 GMT

We build fitness for high intensity work by moving fast, today is one of those days

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Training Diaries - Wednesday - 6/7/22

Tue, 05 Jul 2022 17:00:00 GMT

High skill and heavy weights for the overhead squats

followed by low skill and high intensity on the ski

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Training Diaries - Tuesday - 5/7/22

Mon, 04 Jul 2022 17:00:00 GMT

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.

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Training Diaries - Monday - 4/7/22

Sun, 03 Jul 2022 17:00:00 GMT

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.

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Training Diaries - Sunday - 3/7/22

Sat, 02 Jul 2022 17:00:00 GMT

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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Training Diaries - Saturday - 2/7/22

Fri, 01 Jul 2022 17:00:00 GMT

Benchmark week is finished, but Jamie has one more challenge to finish the week off in style

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BuaCrew #013 - Goal Setting 6 Month Check-In

Fri, 01 Jul 2022 11:00:00 GMT

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.

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Training Diaries - Friday - 1/7/22

Thu, 30 Jun 2022 17:00:14 GMT

Sprint Benchmark

Max effort work on double unders and wall balls. followed by a tasty pull up, squat couplet

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Training Diaries - Thursday - 30/6/22

Wed, 29 Jun 2022 17:00:00 GMT

Goat and Dragon day

It's fun to do something we enjoy

It's important to do something we don't

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Training Diaries - Wednesday - 29/6/22

Tue, 28 Jun 2022 17:00:00 GMT

Heavy Clean and Jerk

heavy lifting, whats not to love

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Training Diaries - Tuesday - 28/6/22

Mon, 27 Jun 2022 17:00:17 GMT

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.

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Training Diaries - Monday - 26/6/22 - Benchmark week

Sun, 26 Jun 2022 17:00:47 GMT

Benchmark week 2 - the chipper

This is all about testing capacity. Hang in there.

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Training Diaries - Sunday - 26/6/22

Sat, 25 Jun 2022 17:00:00 GMT

6 mini challenges, can you attack each one with intensity?

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Training Diaries - Saturday - 25/6/22

Fri, 24 Jun 2022 17:00:00 GMT

This is a chance to explore what you're capable of when it comes to heavy thrusters

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Training Diaries - Friday - 24/6/22

Thu, 23 Jun 2022 17:15:12 GMT

All the fitness

Cardiovascular fitness leads to huge health and performance benefits - not one to miss

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Training Diaries - Thursday - 23/6/22

Wed, 22 Jun 2022 17:00:53 GMT

Today is all about moving with purpose

Going heavy and quick on cleans, while staying on task with burpees

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Training Diaries - Wednesday - 22/6/22

Tue, 21 Jun 2022 16:58:10 GMT

Heavy split jerks on the menu today

We love to lift heavy, lets get after it

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Training Diaries - Tuesday - 21/6/22

Mon, 20 Jun 2022 16:59:44 GMT

Slow paced strength work.

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Training Diaries - Monday - 20/6/22

Sun, 19 Jun 2022 17:00:00 GMT

Quality and Quantity

All the squats - time to get strong

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Training Diaries - Sunday - 19/6/22

Sat, 18 Jun 2022 17:00:00 GMT

CAR DI OOOOO

How fast can you go, and hold on until the final round?

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Training Diaries - Saturday - 18/6/22

Fri, 17 Jun 2022 17:00:00 GMT

Saturdays workout is here to build mental toughness through short rest periods and working into the fatigue as it builds.

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BuaCrew #12 - Overrated or Underrated 2

Fri, 17 Jun 2022 09:00:00 GMT

James, Jamie, Christopher and Jose play a game of Overrated or Underrated

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Training Diaries - Friday - 17/6/22

Thu, 16 Jun 2022 17:00:00 GMT

This is all about work capacity, lets develop some!

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Training Diaries - Thursday - 16/6/22

Wed, 15 Jun 2022 17:00:03 GMT

Get your lifters on

It's Heavy Snatch day crew

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Training Diaries - Tuesday - 7/6/22

Mon, 06 Jun 2022 17:00:37 GMT

Tuesdays 7/6/22

"another fitness game" - a great opportunity to practice some skills, and get some fitness in

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Training Diaries - Monday - 6/6/22

Sun, 05 Jun 2022 17:12:10 GMT

Monday 6/6/22 - all the cleans

Time to work on some technique , and put it into practice in a spicy ladder

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Training Diaries - Sunday - 5/6/22

Sat, 04 Jun 2022 17:00:55 GMT

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.

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Training Diaries - Saturday - 4/6/22

Fri, 03 Jun 2022 17:00:56 GMT

Saturdays session "Loaded Erg"

Build up some technical strength, then use it coupled with some erg fun <3

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#22 Tom Foxley - How to Train Your Mind like Your Body

Fri, 03 Jun 2022 11:00:31 GMT

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/

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Training Diaries - Friday - 3/6/22

Thu, 02 Jun 2022 17:00:35 GMT

A Jamie Lawlor variation on open workout 17.5

This is all about Hunger - keep moving and reap the rewards

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Training Diaries - Thursday - 2/6/22

Wed, 01 Jun 2022 17:00:17 GMT

Todays workout is all about picking what you need to workout

Go against your gut instinct and chase growth today

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Training Diaries - Wednesday - 1/6/22

Tue, 31 May 2022 17:00:41 GMT

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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Training Diaries - Tuesday - 31/5/22

Mon, 30 May 2022 17:00:46 GMT

Jamie and Jose come together to bring you todays workout

This is a great test and one to refer back to - enjoy

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Training Diaries - Monday - 30/5/22

Sun, 29 May 2022 17:00:00 GMT

Fenn the Witcher

Gillian and Jamie collaborate to come up with todays wod - enjoy crew

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Training Diaries - Sunday - 29/5/22

Sat, 28 May 2022 17:00:59 GMT

James and Jamie talk through Sundays training

Beautiful workout today

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Training Diaries - Saturday - 28/5/22

Fri, 27 May 2022 17:00:30 GMT

James and Jamie talk through Saturdays training

You'll get stronger today - you're welcome

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BuaCrew #011 - GPP & Speciality Courses

Fri, 27 May 2022 10:56:53 GMT

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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Training Diaries - Friday - 27/5/22

Thu, 26 May 2022 17:00:57 GMT

James and Jamie talk through Fridays training

All. The. Fitness.

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Training Diaries - Thursday - 26/5/22

Wed, 25 May 2022 17:00:48 GMT

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

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Training Diaries - Wednesday - 25/5/22

Tue, 24 May 2022 17:00:00 GMT

James and Jamie talk through Wednesdays training session

hint - its heavy cleans!

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Training Diaries - Tuesday - 24/5/22

Mon, 23 May 2022 17:00:00 GMT

James & Jamie talk through the workout for Tuesday 24th May

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Training Diaries - Monday - 23/5/22

Sun, 22 May 2022 17:00:00 GMT

James & Jamie talk through the workout for Monday 23rd May

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Bua Training Diaries #008

Sun, 15 May 2022 11:50:22 GMT

Jamie and James talk through a big training week with some challenges thrown in there

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BuaCrew #010 - Overrated or Underrated

Fri, 13 May 2022 09:09:37 GMT

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

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#21 - Richard Aceves - Training is About Expressing Emotions

Sun, 08 May 2022 23:01:43 GMT

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:

Get in touch:

james@crossfitbua.ie

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Bua Training Diaries #007

Sun, 08 May 2022 16:31:59 GMT

James and Jamie discuss the training to come, week commencing 9th May 2022

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Bua Training Diaries #006

Mon, 02 May 2022 08:10:59 GMT

James & Jamie talk through what to expect in Bua this week, w/c: 2/5/22

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BuaCrew #009 - CrossFit AGQ Quarterfinals

Fri, 29 Apr 2022 11:00:00 GMT

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:

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Bua Training Diaries #005

Sun, 24 Apr 2022 16:00:00 GMT

James and Jamie talk through the in Bua training for the week ahead - w/c 25/4/22

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#20 - Dr Cara Miller - the one question you need to ask as a leader...

Fri, 22 Apr 2022 10:48:48 GMT

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

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Bua Training Diaries #004

Mon, 18 Apr 2022 10:51:27 GMT

James and Jamie talk through training at Bua for w/c 18/4/22

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#19 - Optimising Health w/ Dr Ed

Fri, 15 Apr 2022 06:17:48 GMT

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

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Bua Training Diaries #003

Sun, 10 Apr 2022 18:59:27 GMT

Jamie & James discuss the training program and intention behind each workout for w/c 11/4/22

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BuaCrew #008 - Goal Setting Recap

Fri, 08 Apr 2022 05:00:22 GMT

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.

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Bua Training Diaries #002

Tue, 05 Apr 2022 16:00:00 GMT

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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#18 - Emotional Fitness w/ Carl Paoli

Fri, 01 Apr 2022 09:00:00 GMT

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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Bua Training Diaries #001

Mon, 28 Mar 2022 15:00:00 GMT

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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#17 - Journey Towards Mastery with Jose Espejo

Fri, 25 Mar 2022 11:00:00 GMT

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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BuaCrew #007 - Confidence Changes Everything

Fri, 11 Mar 2022 12:00:00 GMT

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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BuaCrew #006 - The Crew Do 22.2

Fri, 04 Mar 2022 14:00:00 GMT

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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BuaCrew #005 - The Coaches do 22.1

Fri, 25 Feb 2022 13:00:00 GMT

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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BuaCrew #004 - RX'ing Return To Play

Fri, 18 Feb 2022 12:00:00 GMT

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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#16 - Movement Mechanics

Fri, 11 Feb 2022 12:00:00 GMT

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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BuaCrew #003 - In The Open

Fri, 04 Feb 2022 11:00:00 GMT

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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#15 - Marcus Smith - "If You Go Searching, You'll Find It"

Fri, 28 Jan 2022 12:00:00 GMT

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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#14 - Nick Winkelman - The Language of Coaching

Fri, 21 Jan 2022 12:00:00 GMT

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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BuaCrew #002 - Nutrition

Fri, 14 Jan 2022 14:00:00 GMT

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 #001 - Goal Setting

Fri, 07 Jan 2022 12:00:00 GMT

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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#13 - Becoming a Professional Coach with Gillian Fennin

Wed, 10 Nov 2021 00:00:00 GMT

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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#12 - What Makes A Leader with Logan Gelbrich

Thu, 04 Nov 2021 00:00:00 GMT

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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#11 - Room To Grow with MDV

Wed, 27 Oct 2021 23:00:00 GMT

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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#10 - The Sleep Pro Coach - Gary Allman

Wed, 20 Oct 2021 23:00:00 GMT

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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#9 - Darina Dunne - Realising Your Potential

Wed, 06 Oct 2021 23:00:00 GMT

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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#8 Sheila Connell - Going From Client To Coach

Wed, 29 Sep 2021 23:00:00 GMT

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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#7 - James & Jamie - The Business of Fitness

Thu, 23 Sep 2021 11:00:00 GMT

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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#6 - Christopher Lavelle - Chasing Excellence

Wed, 15 Sep 2021 23:00:00 GMT

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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#5 - Performance Nutrition with Brian O'hAonghusa

Wed, 08 Sep 2021 23:00:00 GMT

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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#4 - Feedback

Wed, 01 Sep 2021 23:00:00 GMT

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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#3 - Performance

Thu, 26 Aug 2021 11:00:00 GMT

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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#2 - Skill Transfer

Wed, 18 Aug 2021 23:00:00 GMT

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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#1 - "What is Bua?"

Mon, 26 Jul 2021 12:00:00 GMT

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'.
-
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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