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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Saturday 12.20.14 & Sunday 12.21.14

CF Kids will be held at 10am tomorrow so that parents and kids can work out at the same time on different sides of the gym.We hope to see you and your kids!!!

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Troy

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Today's Workout

Saturday 12.20.14
21EMOM
1st-3 Power Cleans 115/75
2nd-10 Wallballs
3rd-20-Double Unders
Rx+:165/115, 15 Wallballs, 30 Double Unders
Beg:5 KB Swings, 10 Goblet Squats, :45 Jumprope
Continuation Post:
9EMOM
1st-5 Power Cleans
2nd-15 Wallballs
3rd-25-Double Unders

Friday 12.19.14

 

Reminder that both gyms will be closing following the 4:30p classes for the Craic Christmas party. Come out and have some fun with your fellow CraicHeads!!!

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Dan doin’ work

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Today's Workout

“Fran”
21-15-9
Thrusters 95/65
Pullups
(10min Cap)
Rx+:Increasing Thrusters 95/65-135/95-155/105
Beg:7AMRAP
10-Front Squats
10-Ring Rows

Thursday 12.18.14

Banded Pull ups

In class the other day someone asked me if they could use bands for pull ups and I said no because it’s not really helping you. Bands are ok if you are not looking for strength in the pull up, bands are helping you in all the wrong parts of the movement. You get the most assistance at the bottom or dead hang portion of the pull up. This is where you need the most help yes, but it’s also where you would be building the most strength. Think about it like this, if you are doing bench press and you lower the bar to your chest and your spotter (or a band) rips the barbell off of you, you will be missing out on most of the benefit of the lift. Where you would be struggling the most is where the band will be doing all of the work. Partner assist pull ups or jumping pull up to a negative lowering are much better options to build the strength needed to do strict pull ups. So if you are looking to get stronger with strict pull ups, ditch the band.

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Shea and Amy
XFit

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Today's Workout

Run 400m
20-Deadlifts 165/115
Run 400m
Rest 5:00
x3
Rx+:225/155
Beg:30 KB Swings
+
Post:
15-KB Swings
15-Hanging Straight leg Raises
Rest 1:00
x4

Wednesday 12.17.14

Words from Sara:

You have over 60,000 miles of blood vessels in your body. Your small intenstine is more than 20 feet long. The average surface area of your skin is around 17-21 ft2. That is a whole lot of body to hydrate. As we snuggle right into the holiday season, be sure to drink plenty of water every day, especially if you’re consuming alcohol and especially if you live in a climate where the air is really cold and dry (so, basically everyone reading this). The general prescription is at least half your body weight in fluid ounces, and more on days when you exercise. For a human my size that works out to three to four large shaker bottles worth of water. And let’s all stop kidding ourselves and stop counting tea, coffee, and seltzer toward our daily intake. Drinking water means drinking water. Count the real stuff. The ineffable amount of real estate in your body will thank you.
(Snow doesn’t count.)
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Sweet – E

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Today's Workout

10AMRAP
Row 350
(2-5)-Deadhang Pullups
(3-7)-Pushups
-Rest 10:00-
10AMRAP
Row 350
(2-5)-Deadhang Pullups
(3-7)-Pushups
Rx+: (2-5)-Deadhang C2B, (3-7) Bar Dips
Beg: (10-15) Ring Rows,(10-15) Banded Pushups

Tuesday 12.16.14

Last weekend Coach Bone competed in “Misfit Toys Throwdown” in Connecticut. The competition raised $6000 dollars for the Last Call Foundation. A foundation that was founded by Dorks mom after he passed away. Nice job guys!!

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Today's Workout

For Time:
10-9-8-7-6-5-4-3-2-1
-Front Squats 115/75
-Box Jumps 24/20
Rx+:135/95
Beg:5 Rounds
10-Goblet Squats
20-Single Unders