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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Wednesday 7.30.14

Im trying to get on the coffee train and get away from the delicious Red Bull that i am always drinking. I did a little research about coffee to see what the pro’s to drinking it are. Here is a small list of some benefits to drinking coffee.

  1. Coffee contains caffeine, which increase brain function, including memory, mood, vigilance, energy levels, reaction times and general cognitive function
  2. Coffee can help you burn fat. The caffeine boost your metabolic rate
  3. Coffee increase adrenaline in your blood stream, which is great for physical activities.
  4. Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.
  5. Coffee can help protect your liver from cirrhosis
  6. Coffee can make you happier. It’s been clinically proven to prevent depression.
  7. Coffee is actually quite healthy, it contains many antioxidants

Am I missing anything?


Kjo getting her first muscle up!!!



Today's Workout

(75-80% Effort)
20-KB 70/53
15-Box Jump 24/20
Score=Total Rounds

Tuesday 7.29.14

How long did you train at CRAIC? 

A little over two years.What class did you most often come to and why? 

I mostly attended the COD (5:30 am CRAIC of Dawn) class.  Being a stay at home mom with two small toddlers, I look forward to my morning “me” time! Plus, I love the COD crew, the energy is awesome. What would you say were your biggest accomplishments while training with us? 

I’ve had so many accomplishments during my time at CRAIC, my latest one has been two consecutive muscle ups.  But I would have to say, my first push up and first pull up really was the turning point in my training.  With the guidance from the coaches, I did a push up progression until I could get one legit “chest to deck” push up….then did it everyday until I could do 10.  This took months!  I did the same thing with pull-ups…never thought I would ever do one, but with the help from the coaches I did my progression everyday at home…and sure enough, those came too.  Currently I’m trying to just push a little harder…I have a tendency to play it safe and pace….dipping deeper into that well is rough for me…I’ll get there though!! 
My training at CRAIC has not once been boring…the programming and coaches are forever keeping current with individual goals and the trends of crossfit.  I just recently said to Coach Jarrod “I still get nervous right before a workout” I hope that never goes away:)

In one sentence how would you describe your overall experience with us? 
My overall experience with CRAIC has been life changing!  The community is so unique – it doesn’t matter if you have been there 2 years or two weeks, you’re a part of it!  All the support with nutrition and PRs is truly amazing!  I will miss it greatly. 

Anything else you’d like to add? 
Thank you CRAIC – I am a stronger, more confident person because of you.




Today's Workout

-DB Front Squat
-Stand DB Bent Over Row Alt.
Rest 3mins
1:30 of UNBROKEN effort
Score= Lowest total round + DB Weight
Weight selection should challenge the UNBROKEN standard.

Monday 7.28.14

Words from Sara:

That’s so Repetitive it’s Redundant.
“I fear not the man who has practiced 10,000 kicks, but I do fear the man who was practiced one kick 10,000 times.” –Bruce Lee
Neuroanatomy and physiology tells us that repetition is critical for the development of a technical motor skill. Ideally, repeated practice of a movement (snatch, double under, rowing, kipping pull-up, muscle-up transition, etc.) is done as accurately as possible to avoid the learning of an incorrect movement pattern.The thing is, your brain and body don’t really care if something is done correctly or not, but more so that it’s done at all. Practice one kick ten thousand times—sure, you’ll learn it all right, but if it’s learned in a faulty way, then it’ll be challenging to un-do the incorrect motor pattern for something safer, more efficient or more effective.
The same goes for our mindset. It takes practiced repetition to change our perspectives, for example, from worry to assertive action, or shame to constructive introspection. Perhaps it helps to see the way you think as a skill to develop. This may take extra resources, as most skill development does. Books, seminars, websites and mentors are all resources that many of the Craic coaches have used to learn more about human behavior, mental development and self-mastery. Feel free to ask one of us for suggestions.
Bottom line: learning a new skill takes deliberaterepetitive practice. Changing the way your body moves or the way your mind works is never a one and done skill session. Repetition is key.



Today's Workout

1rm Press
1rm Push Press
3xMax Effort
3xM.E. To Ab Mat
3xM.E. Bench/Band
-Rest 2mins-

Saturday 7.26.14 & Sunday 7.27.14

Bring a friend in today!!

There is now KB class Sunday. Open gym from 7am-11am at CraicWood


photo 4




Today's Workout

Teams of 2
Alt. 4 Rounds
15-Goblet Squats
15-KB Swings
Rest 10mins

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!!


photo 1





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