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Saturday 4.19.14 & Sunday 4.20.14

IMG_0337

Getting a pump in

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Today's Workout

Saturday 4.19.14
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target

KB Sunday 4.20.14
Strength: KB Russian Squat Sets :30 AMRAP Front Rack Squats/:30 Rest x8. *increase weight every other set
10 Min AMRAP
200M Run
20 KB walking lunges
10 KB Russian Twist
Rest 5 min
10 Min AMRAP
30 Double Unders
15 KB Push Press
5 KB Crunch Tucks

Friday 4.18.14

We had a couple firsts this week!! Nicke work guys!!

Dima’s first Muscle Up!!!

 

Rob’s First Muscle up!

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Today's Workout

50-calorie row
15 handstand push-ups
50 double-unders

Thursday 4.17.14

The post for Friday the 18th might be delayed by a few minutes due to the release of the masters qualifier workouts. They should be announced by 8pm and will be posted here soon after.

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Here is this weeks installment of Coach’s eye. This week Coach Bone breaks down the hang clean.

 

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Today's Workout

Mobility/Squat Therapy
+
Front Squats
2-2-2-2-2-2
(Increasing)

Wednesday 4.16.14

DSC05849

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Today's Workout

100-Double Unders
400m Run
x3
Rest 4mins
(Same Score)
Int:(50-99) Double Unders
Beg: 200 Singles (aggressive jumps)

Tuesday 4.15.14

DSC05649Sean

 

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Today's Workout

Muscle Up skill work (15mins)
+
For Time:
Hang Cleans
8-6-4-2
Chest to Bar
10-10-10-10
RX: 205/145
Int:155/105, 15-pullups
Beg:85/55, 20 Ring Rows

Monday 4.14.14

CRAIC will be adding supplemental programming for anyone that is looking to “Advance” their programming, have structured and progressive homework after class, work on gymnastic skills and weaknesses, or you simply just like hanging out at craic and you want to have an excuse to stay longer. Daily workouts will still be posted on the CRAIC blog and we will continue to post the weekly movements in the 2nd white board so you know which days NOT to skip. There will be a “Programming” tab in the Menu bar that will give you access to the full weeks programming (7days). The extra program is designed to run seamlessly with the daily workout. When viewing the weekly schedule the workouts that are in BOLD will be the Class prescribed work, the additional work will be noted if it needs to be done before or after class. CLASS TAKES PRIORITY. If you cannot finish your extra work before the next class starts you’ll need to stop what you are doing and make room for the class, plan accordingly. There will be notes attached to each day that you may follow but the only parts that will be Coached will be the classroom work, know your limits. This is not a requirement or even a suggestion. This is a tool that Members can use to progress their training where they see fit. Use the program to find a training progression for your weakness. Want to get better at pull-ups? there are 3 days each week with pulling movements so use those if you have time or if you know you are gonna miss a day, etc. Check out the Programming tap at the top of the page to view the weeks workouts and the supplemental work, it will be posted every Sunday. Any feedback would be greatly appreciated!

DSC05795Deroma

 

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Today's Workout

A)Front Squats/Back Squats
5x3/4 (10sec btw FS/BS)
B)AMRAP HSPUs 2mins x3
Int: AMRAP Wall Walks 2mins x3
Beg:1min DB Push Press, 1min Plank Hold x3

Saturday 4.12.14 & Sunday 4.13.14

Hey guys Saturday we are doing Fight Gone Bad. Fight Gone Bad is a bench mark work out for CrossFit. If you have never done it before here is a video breaking it down for you. There is a movement called a Sumo DeadLift High Pull that we rarely do at Craic so if you unfamiliar  with it check it out here and get ready for some fun tomorrow!!

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Today's Workout

Saturday 4.12
“Fight Gone Bad”
Three rounds:
Wall-ball20/15
Sumo deadlift high-pull 75/45
Box Jump, 20"
Push-press 75/45
Row (Calories)
Rest 1min
*1 Minute at each station. Each rep = 1 point.

Sunday 4.13
5 min AMRAP: 200M Farmers Carry's
Rest 3 min
5 min AMRAP: 5 KB Thrusters, 7 KB Pushups, 9 Box Jumps/Step-ups
Rest 3 min
5 min AMRAP: 200M Rack Carry's