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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Saturday 11.22.14 & Sunday 11.23.14

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Great Scott!!

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Today's Workout

Saturday 11.22.14
30-DB Front Squats
50-DB Lunges
400m-Run
20-DB Front Squats
40-DB Lunges
400m-Run
10-DB Front Squats
30-DB lunges
400m-Run
Rx:50s/35s
Int:40s/25s
Beg:20s/10s

Sunday 11.23.14

Friday 11.21.14

Reminder about the end of NoBread party at Waterfords in Dedham Saturday night at 8pm. This is for everyone!! Bring friends, family or whoever! 

Good luck to Sara Mac and Eric G who are competing this Sunday at CrossFit Reach. Come out and show your support!!!

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Yesterday was Jen’s last day because she is moving out west to Wyoming to work at a ski resort. She promised to come back in April. Have a fun trip Jen, the 6:30am class will miss you!!

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Today's Workout

10AMRAP
30-Doubles
15-G2OH 75/45
Retest from the beginning of NB8

Post:
20-Straight Leg Raises
20-Situps
10/ea-KB Side Bends
Rest 2:00
x3

Thursday 11.20.14

 

 

Going to any holiday parties? Make sure you plan ahead and bring something that is a more healthy choice. Here is a recipe from PaleOMG.com for some Protien Pumpkin Chocolate Chip Cookies.

Ingredients

? cup pumpkin puree
½ cup smooth almond butter
¼ cup coconut sugar
1 egg, whisked
1 teaspoon vanilla extract
1 scoop (35 grams) Formulx Vanilla Protein Powder
1 tablespoon pumpkin pie spice
½ teaspoon baking soda
pinch of salt
½ cup dark chocolate chips
Instructions
Preheat oven to 350 degrees.
Add all ingredients in bowl and mix well until combined.
Use a cookie scoop or tablespoon to scoop out batter and place on a parchment paper lined baking sheet. The batter should make 16-18 cookies.
Baking for 15-18 minutes until cooked through.
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Inga

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Today's Workout

1600m-Run
-200m Relay with partner
(rest 10mins)
2000m-Row
-250m Relay with partner

Post:
5x(3-5) Partner Asst. Pullups
*if you have pulups add weight so that you need assistance
+
3x10/ea DB Bent Over Rows
*slow with full range of motion
+
2x10/ea Powell Raises
*slow with locked out elbow

Wednesday 11.19.14

 Do you prefer heat or ice for recovery injuries? I have been against ice for some time after reading some articles about the pro’s and con’s of it. i just found a new one with some great points. It is a lot of info to post here but if you have a few minutes you should really give it a read, especially if you are into icing. Post thoughts below. De-Iced: The End of the Cold War

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Cyrus is all business

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Today's Workout

20-Cals Row
20-T2B
30-Wallballs
30-Box Jumps
50-Situps
50-DUs
Rest 10:00
x2
Rx:20/15,24/20
Int:Knee Raises, 15/12,20/18, Scaled # DUs
Beg:Straight Leg Raises, KB Squats 26/18, Step up 20/18, Single unders

Tuesday 11.18.14

New Joe’s first muscle up!!

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Today's Workout

Clean & Jerk
(25min Practice)
+
5-4-3-2-1
Clean & Jerks
10-8-6-4-2
DH C2B
Rx:185/125
Int:155/105, Scaled DH pullups
Beg:Double the reps, 65/45, Ring Rows

Post:
M.E. Bicep curls (same time)
Rest 1:00
M.E. Skull Crushers
(same time)
Rest 1:00
M.E. Deadhang on the bar (full lock out or chin over)
Rest 2:00
x3