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

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Testimonials

"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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Tuesday 9.23.14

 

Check out Septembers MOM Brett!!

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Today's Workout

A1)Tabata Situps
A2)Tabata Supermans
+
10EMOM
3-Front Squats
*From the rack
Int:4 Squats
Beg:5 Squats

Monday 9.22.14

There is no fundamentals class Wednesday in Craic Wood. There will be a mobility class. 7:30-8:30

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As a follow on to my post last week, I wanted to post this article titled Deliberate Practice by Brett & Katie Mckay. -
Key takeaways from the article:
1- Break down whatever you are practicing into small steps and focus on the step you want to improve the most. 
For example a pull-up can be broken down into 4 parts – hanging at the bottom, the pull-up, holding at the top, and lowering yourself back down. Nail down one of those steps first before you start tackling the rest.
2- Schedule at least 3 practice sessions a week on your chosen skill. 
This is usually the bare minimum. Now if your goal is to get better at pull-ups, there is going to be a limit to how many times a week you can practice, but things like mobility and/or barbell skill work can be done daily. If you are unsure about how often to practice the skill you have chosen ask one of our coaches.
3- Ensure you have a way to gauge your progress. 
How are you measuring if you are getting closer to your goal? Video yourself, ask a coach to watch you, or have some test/re-test to show progress. Feedback is crucial!
4- Understand that these sessions are going to be very taxing mentally, even if the skill is a physical one. 
Learning new things and failing is very frustrating. Trust me when I tell you that I know exactly how you feel when failing over and over again.
The only difference is that I’m aware that failure and frustration is just part of the process and not the end of the road. Acknowledge your frustration and move on. If you give up, it’s because you allowed your frustration to stop you (or perhaps it’s because learning the new skill wasn’t really important to you in the first place, which is okay).
5- Visualize yourself doing it. 
I take a lot of photos and video of myself when I’m learning or perfecting a skill. I watch things multiple times, especially fails, and use them to help me get better. I watch others do what I am trying to learn, look at tutorials on YouTube (be careful of your source), and seek out those who have mastered what I am trying to learn. I also imagine myself performing the skill perfectly, which is a way to train my brain as well as my body.
Remember that when trying to learn or refine a skill: you need direction with your practice; you need to have educated yourself on what’s involved in the skill; and you need to be physically capable of the skill you have chosen. 
Get started now, and as always, come to us with any questions.
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IMG_0356
Collin had a date with Jackie, I don’t think he’ll be calling her…

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Today's Workout

10-9-8-7-6-5-4-3-2-1
Deadlifts 275/205
C2B Pullups
Int:205/135, Pullups
Beg:5 Rounds of 8 Deadlifts, 8 RingRows

Saturday 9.20.14 & Sunday 9.21.14

 

Both locations will be closed today. 

Saturday 9.20.14 we will be doing Sonia’s Run as a work out. Click the logo to find out more about it!!

Sonias Run Logo

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Today's Workout

Saturday 9.20.14
Sonia’s Run
5k

Sunday 9.21.14

Friday 9.19.14

 

CraicWood is closed tomorrow, Saturday the 20th. We will be participating in Sonia’s Run. Come run, walk or just hang out!! More info can be found here! There will be an after party back at Craic Wood following the race.

SONY DSC

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Today's Workout

Back Squats
Rx:
A)5x5 (75-85% 1rm)
Rest 4-6mins
Int:
A1)5x7 Back Sqt
A2)5x7ea Lat. Slides w/bands
Rest 3-5mins
Beg:
A1)5x10 Back Sqt
A2)5x10ea Lat. Slide
A3)5x10ea Russian Twist
Rest 2mins

Thursday 9.18.14

Nutrition Basics, Part 1 
We have a lot of new faces at Craic. One of the most common questions we get when someone starts their journey with us is, “What am I supposed to eat?”
While everybody has slightly different goals, the majority of people who have come to us over the past four years have wanted to lose some fat and build some muscle. This post is geared towards that majority. 
So, how do I get started?
 
In this three-part series (released weekly) we are going to give you simple, gradual action steps to lead you closer to your goals for fat loss and strength gains. Start implementing each step immediately.
In the gym we like to joke that “the easier the workout looks, the harder it is.” It’s very similar here. The nutritional guidelines we recommend are extremely simple but can be very challenging in practice. Good habits come from repetition so take your time. Don’t rush it and don’t expect yourself to be perfect–just get started.
 
*Nutrition 101: Food is made up of three main macronutrients: protein, fat and carbs. The proportion of these macronutrients vary depending on the food. Whichever macronutrient has the largest relative amount per serving denotes what “type” of food it is. Let’s use almonds as an example: in a 28g serving of almonds, there are 6g of protein, 6g of carbs, and 14g of fat. This means that almonds (and all nuts) are counted as a fat source (not protein). In the same vein, animal products have a higher relative content of protein, making them a protein source. Most vegetables and fruit have a higher proportion of carbohydrates, which means we count these plants as a carb source. You can always check the nutrition label if you’re not sure. Easy, right?
Now that we have reviewed this basic information, here is your first action step:
Action Step 1 – Eat Protein With EVERY Meal 
 
Protein is critical for building muscle and getting stronger. Protein also makes us feel fuller longer. You need to have protein with every single meal. If a food used to swim, fly, crawl, or run, then it’s protein. We’re talking meat, fish, fowl, and eggs. Animals and animal products are the superior protein source.
Every time you eat (breakfast, lunch, dinner or snack) look at your meal and ask yourself, “Where is the protein?” It needs to be there, and it needs to be the main component of your meal. Right now, don’t worry about what else you need to add/change. Just eat protein with every meal. That’s it.
And for a little inspiration…All of the people in the video below (myself included) made gradual changes to their lifestyle and eating habits and reaped the (obvious) benefits. You can, too.

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Today's Workout

Clean and Jerks
(Skill Work)
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6AMRAP
(Sets of 2 only)
Rx:155/105
Int:115/75
Beg:75/45
Score = Total number of SETS