The Craic Methodology: Improving the quality of our clients lives through the implementation of Lifestyle, Nutritional, and Fitness practices.

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"John has been an incredible inspiration and trainer over the past 8 months and through our individual training sessions along with attending CrossFit classes my strength and fitness growth is off the charts!! I never imagined the strength that was possible in my own body. We often believe that we have certain limits in our ability to achieve greatness in fitness and health."
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What is Craic?

Craic is an Irish word that means “fun.” At Craic, we are focused on improving the quality or our clients' lives through lifestyle, nutrition and fitness practices. Our CrossFit program combines strength training, cardio, mobility and skill work which are all designed to meet your personal goals and give you the best results possible. We work with people at varying stages of life regardless of exercise history, ability level, or age. Every workout we do is 100% scalable and will be modified based on how long you have been training, your current ability level and what your goals are.
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Friday 7.25.14




Reminder that Saturday the 26th is bring your friend to Craic day. Bring anyone that might be interested in trying out CrossFit!!


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Today's Workout

20-Deadlifts 135/95
Rest 10mins
200m Run
10-Hand Release Pushups
Int: 115/85, Pushups to target
Beg: 95/65, Band/Bench Pushups

Thursday 7.24.14

During last Fridays workouts there was a big question about what is “Squat Therapy”. I found a site with a few great tips for improving your squat using squat therapy. Here are four that will have you on your way to squatting more efficiently.

The four drills are:

The Wall Squat, The Goblet Squat, The Bar Squat and The Pole Squat

The Wall Squat

A squat performed whilst standing close to and facing the wall, with your hands against the wall but no other part of your body permitted to touch it.

How to do it:Stand a foot’s width (as opposed to a foot’s length) away from the wall in a shoulder width stance. Stretch your arms out above your head and place them against the wall, with your arms parallel. Send your hips back and lower yourself down under control into a perfect full squat, with your hands remaining against the wall, but not allowing your head or torso to touch the wall.

Focus On: Pushing your knees out and your chest up – both of which will stop you hitting the wall and help you to keep your chest up and maintain optimal back position and torso angle whilst hitting a deep squat. Also try to keep your arms as vertical as possible.

Advanced tip: Bring yourself closer and closer to the wall, until you can perform a full squat with your toes touching the wall.


What is it: A squat with a kettlebell held like a goblet in front of your body.

How to do it: Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder width stance, Lower yourself down into a deep squat – your elbows should be inside your knees. Use your elbows to push your knees right out.

Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.

Advanced tip: Take a deep breath and drive the chest up – then relax the belly and let yourself sink down a little lower. Then take another deep breath, hold for a few seconds – then relax, sink even lower, and repeat 4-5 times. You may find yourself surprised as to how low you can go.


That is it: A squat using a racked bar, whilst standing close to it and with your hands/arms in constant contact with the bar.

How to do it: Stand a foot’s length away from the bar. Stretch your arms out and place them on the bar. Keeping in contact with the bar, lower yourself down into a perfect squat, using the bar as a guide to keep your torso upright.

Focus on: Form on the way down and the way up. On the way down, send your hips back and your knees out. This will help load up your glutes and hamstrings. Use the bar to help you keep upright whilst you remain in this position for as long as you can manage. On the way up, squeeze your glutes, and drive through the heels to rise.

Advanced tip: Bring yourself few centimeters closer to the bar and try again. Aim to use the bar simply as a guide, rather than gripping into it with your hands at the bottom of your squat.


What is it: A squat performed whilst lightly holding a vertical pole (you can use part of a squat rack/pull-up rig for example.)

How to do it: Stand almost an arms length away from the pole with a shoulder width stance. Take hold of the pole with both and hands and sit back into the squat, using the pole to keep you upright and keep you from falling backwards.

Focus on: Maintaining a beautiful, upright, deep squat with perfect form. Create a little movement at the bottom, using the pole to stabilize you. Whilst keeping your feet planted, move your body a little in each direction before bringing your weight back to the center. If you find a particular tight spot, create further smaller movement around that area. Continue for 2-3 minutes. This will help to loosen up and create a better bottom position for the squat.

Advanced tip: Take less and less of a grip on the pole with each squat, until you are only using your fingertips on the pole to guide you into position.


Chris’ first muscle up!!



Today's Workout

A)Back Squat 1rep max
B)Max Effort Pullups (kipping)
Int: Max Effort DH + DH Pullups x3
Beg:4 Rounds
10-Ring Rows
15-BiCep Curls

Wednesday 7.23.14

Hey guys, I came across this article about taking protein pre work out as opposed to post. What do you think? Do you already have a protein drink before you workout? If so do you see any benefits over drinking it post?


Pre-workout protein, specifically thebranched chain amino acids (BCAAs), will help fuel your muscles during training. BCAAs don’t need to be processed by your liver; after being absorbed, they head directly to your blood stream to be picked up by your muscles.

This is key because exercise causes the breakdown and oxidation of BCAAs. Providing BCAAs to working muscles will prevent the need for your body to catabolize the working muscle itself.

Adding protein prior to your training session primes the pump: It starts protein synthesis during rather than after your training session.

Pre-workout protein most likely increases amino acid delivery and uptake by muscles during training.

Taken alone or as part of a complete protein, BCAAs inhibit muscle breakdown. So net protein synthesis is elevated even higher!


A study published in Medicine and Science in Sports & Exercise found that one scoop of whey protein prior to working out increased calorie burning over the subsequent 24 hours.

The exact cause of this increase in calorie burning is unknown, but it may be due to the added metabolic effects of increasing protein and modifying substrates (energy sources) used during exercise.

Don’t wait for the eggheads: It’s okay to reap the benefits of the what (increased calorie burning!) without knowing the why (exact metabolic cause).


There is also a carryover effect of nutrients taken in the pre-workout period. After ingesting protein, muscle protein synthesis can stay elevated as long as 3 hours.

This means that pre-workout protein allows you to double dip: You reap the benefits of elevated blood amino acids during your training session in addition to a carryover of elevated blood amino acid levels after your workout.

This elevation of blood amino acids will also help prevent excessive post-workout muscle breakdown.

This occurs partly through the reduction of the muscle-catabolizing hormone cortisol. A 2007 study published in the Journal of Strength and Conditioning Research found that starting your workout nutrition with a protein-and-carbohydrate shake 30 minutes prior to exercise led to a significant reduction in cortisol up to one day following the training session.


Taking protein (specifically BCAAs) alone before a workout is extremely beneficial during alow-carb diet. The consumption of pre-workout BCAAs, especially when glycogen levels are low (as they are during a low-carb diet), leads to an increase in fat oxidation (fat burning) during high-intensity exercise like interval training or metabolic resistance training.


The nutrients you ingest around your workouts are extremely critical to developing and refining your physique. If you skip pre-workout protein, you skip a chance to support intra-workout anabolism (muscle growth AND reduce post-workout catabolism (muscle breakdown).

Provided that you’re getting adequate dietary protein throughout the day, I recommend BCAAs pre-workout. Their free form offers much faster absorption and uptake, which means your blood amino levels will be high when you hit the training floor.



Amanda crushing Karen



Today's Workout

2Mins-Double Unders
2Mins-Power Cleans
Rx:100DU or 2mins (which ever comes first), 185/135,Ring Dips
Int:135/95, Bar Dips
Beg:DU Practice, 75/45, Bench/Neg. Bar Dips

Tuesday 7.22.14

Words from Pete:

Foundation Building

The first step to changing your Lifestyle, Nutrition, and Fitness habits is to walk through the doors of Craic. Why was this so difficult for each one of us to do? The answer is fear. We were all scared of what was on the other side of the door. Once we over came that fear and walked through the door we realized there was nothing to be scared of.

Then came the white board full of strange words like AMRAP, 10 EMOM, Snatch, Burpee, C2B, Ground 2 Overhead, A1), A2), rest times, rounds. A new fear was born. The fear of not knowing what the movements were and how the workout even worked.

If you feel like the whiteboard is a different langue or are having trouble with the movements  then come check out the Foundation Building class hosted by Coach Pete every Wednesday at 7:30pm at our Norwood location. The class uses the same daily workout focusing more on how to scale each movement and understanding how to read and execute what’s written on the whiteboard.

Fear of the things we don’t know are our own worst enemy. Once we break through our fears and educate ourselves on what it is we don’t understand it becomes a little less scary as well as easier to do. The stronger you build your foundation at Craic the more successful you will be in all aspects of your life.

Come break through your fears and build a solid foundation to build a successful experience here at Craic. Fear is A Liar. See you on Wednesday!

Coach Pete






Today's Workout

Row 500m
Run 400m
Rest 4mins
Last round time

Monday 7.21.14

Sat July 26 is bring a friend day at CRAIC. If you have a friend or family member that wants to come and check out a class bring them along. The workout will be a partner workout that you can do together.


Words from Sara:

1. An Experiment in Gratitude
A challenge for the next five days: every night before you go to sleep, spend one minute silently saying thanks to at least four people with whom you interacted with that day. Ideally, two people whosupported you and two people who challenged you. All interactions serve us in some way, even the “negative” or “difficult” ones. By setting aside time to express our gratitude for these people, we keep our hearts open to unconditional love; an appreciation of the way things are, as they are; acceptance.
Even if you don’t really feel grateful, this is okay. The point of the exercise is to get in the habit of expressing it. Let me know how it goes.
Check out July’s MOM, Meredith!!



Today's Workout

Pulling Work:
3x2.2.2 Muscle Up
3x3.3.3 Chest 2 Bar
3x5.5.5 Partner Asst. or Ring Rows
150 Wallballs
(12min Cap)