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 11.26.14

Reminder of reduced schedule due to the Holiday.

Norwood and Dedham will be closing following the 6pm class.

Open Gym tomorrow 7a-11a.

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Here is another great recipe for the holiday season to keep your yourself prepared for all the “bread” treats.

 Strawberry Shortcake Skillets
Ingredients:

Skillet Biscuits
1 cup almond flour
½ cup arrowroot flour
2 tablespoons coconut flour
½ teaspoon baking soda
¼ teaspoon sea salt
¼ cup coconut oil, melted
1 large egg, room temperature
2 tablespoons honey
2 teaspoons lemon juice
¼ teaspoon coconut oil to grease skillets
2 teaspoons coconut sugar
Macerated Strawberries
2 cups fresh strawberries, quartered
1 tablespoon coconut sugar
1 teaspoon lemon juice
Coconut Whipped Cream
solid portion from 1 can of chilled full-fat coconut milk
1 tablespoon honey
½ teaspoon vanilla extract

Instructions
For the Skillet Biscuits
  1. Whisk the dry ingredients together until they’re well incorporated and all clumps are broken up.
  2. Whisk the wet ingredients together and then add them to the dry. Stir until the mixture is even.
  3. Grease two 6” oval skillets with the coconut oil.
  4. Using a #40 scoop (or just a big spoon that equals about 2 tablespoons), drop balls of the dough into the greased skillets. You should get about 7 drop biscuits for each dish. Sprinkle the top of the biscuits evenly with the coconut sugar.
  5. Bake at 350 F for 20-22 minutes, or until a toothpick comes out clean.
  6. Let cool then top with the strawberries and coconut whipped cream.
For the Macerated Strawberries
  1. In a large bowl, mix the strawberries with the coconut sugar and lemon juice.
  2. Set covered in the refrigerator for at least 30 minutes before serving.
For the Coconut Whipped Cream
  1. Add the hardened coconut cream from the can of full-fat coconut milk to a chilled mixing bowl with the honey and vanilla extract. Beat on high for 5-7 minutes, or until stiff peaks form.
  2. Store in the refrigerator until just before serving.

Serves 4

From paleOMG.com
______________________
kathy
Looking good Kathy!

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Today's Workout

21-15-9
Shoulder to Overhead
Toes 2 Bar
Rx:135/95
Int:95/65, Hanging Knee raises
Beg:65/35, Straight Leg raises

Post:
5-Partner asst. Pullups
10-Arnold Curl to Press
15-V-ups
Rest 1:30
x3

Tuesday 11.25.14

Check out November’s MOM Christina “Champ”

champ

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Today's Workout

“Shamrocked”
400m-Run
30-Goblet Squats
40-KB swings
30-Box Jumps
40-Situps
30-Burpees
400m-Run
Rx-70/53,70/53,24/20
Int-53/44,53/44,Stepups 24/20
Beg-35/26,35/26,Stepups 20/Plates

Monday 11.24.14

Reduced schedule this week:
Wednesday – Norwood will close after the 6pm class.
No 7:30pm class in Dedham.
Thursday open gym 7-11 in Norwood.
Friday Normal schedule.
____________
Words from Sara:
A fun challenge to anyone who wants to participate:
This week only, ask around the gym and see if you can find people who meet any one of the following characteristics.
1. Can wiggle their ears
2. Has been to Africa
3. Is an only child
4. Is left-handed
5. Has been a Craic member for less than one month
6. Has been a Craic member for more than three years
7. Has seen the movie Fern Gully
8. Volunteers for an organization or cause
9. Is training for a competition, race, or event
10. Can speak two languages
11. Can speak more than two languages
12. Lives within five miles of where they grew up
13. Is a veteran
14. Has a motorcycle
15. Knows how to surf
Rules: you can’t list yourself, but if you find someone who meets one of these descriptions, share it in the comments on the blog and on No Bread. Preferably don’t ask your close Craic buddies and instead try to branch out a little…but either way is fine :) The goal of this challenge is to have fun while trying to get to know people around the gym who you may not know yet!
_________________________
IMG_0474
Sara and Eric placed 24th out of 59 teams, nice work guys!!

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Today's Workout

3RM
Thruster
*Starts from the floor

Post:
10-DB Push Press
10-Good Mornings (use a barbell and add weight)
10-Hanging Straight Leg Raises
Rest 2:00
x3

Saturday 11.22.14 & Sunday 11.23.14

IMG_0507

 

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!!!

____________________

IMG_1037

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