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Thursday 4.3.14

IMG_0054

T-Rex hates the Air Dyne

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Today's Workout

200m Run
Rest 2-3mins
x3
(Rest 10mins)
800m Run
Rest 4-6mins
x3
(Scaled: 400m
Rest 4-6mins)
Score: Fastest 200/800

Wednesday 4.2.14

Starting Monday 5/31 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 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.

IMG_0176Alla representing MT. Everest Base Camp

 

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Today's Workout

A1)DeadLift
3x10 (3sec UP)
A2)HSPU 3x5min (Strict or Negatives)
Rest 2mins
+
5AMRAP
500m Row
AMRAP Cleans
Rest 5min
x2
Score is total Cleans
Rx:185/135
Int:350m 135/95
Beg:350m 75/45

Tuesday 4.1.14

This Sunday (April 6th) CRAIC will be closed. CrossFit Florian is hosting a memorial workout for Dork pictured above. Many of you know him and many of you may not. Dork was a member and a Coach here at CRAIC back in 2010-2011. He was one of the two fire fighters who lost their lives last week in Boston.

Florian will be running heats of the workout all day.

 A minimum donation of $25 is suggested at the door or you may donate to their Memorial Fund through the Boston Firefighters Credit Union (HERE).

If you want to go and participate email bill@crossfitflorian.com

 

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Today's Workout

High Hang Snatch
Practice
15min
+
EMOM (5min)
5- Snatches
5- Burpees
EMOM (5mins)
7- Snatches
7- Burpees
Rx:95/75
Int:75/55
Beg:55/35, Scaled # burpees

Monday 3.31.14

Written by Anthony D 

The Leader Board
When I joined Craic almost 2 years ago, I viewed the leader board as a testament to scores that I would never achieve. I thought every member that earned a spot on the board was either a super-human freak and they took performance enhancing drugs. It was like one of those blinking “No Vacancy” signs that hang in a sleazy motel window. When I walked into Craic, there was that black and white sign always blinking “You Will Never Be Good Enough” What was the point to having all those top 5 scores? Was it there to shame the rest of us mortals into doing better or to let us know that we should give up all hope on ever getting up there?
The first month at Craic was very frustrating. Everything was difficult. I was afraid to jump on the box, I could not hit the wall ball target, my pull-ups were a joke and I could barely swing a 35lb kettlebell. I became so upset during a WOD my 3rd week, that I pretended I was sick and left the class. Why was I torturing myself with workouts that are too difficult? Then I realized that was the reason I joined. I needed the challenge. So I brushed myself off and made the decision to attack every WOD with a vengeance.
After about 15 months of busting my ass day in and day out at Craic, I felt I had to get on that board. I wanted to feel legitimate and prove that a 48 year old can still be in the game. I decided that I would get up there for the 2,000 meter row. I was not going to just try and then give up but rather train and not stop until I made it. So I rowed a few times each week for 3 months. Jarrod gave me many pointers and John encouraged me. I made tremendous progress and my time got faster and faster.
One afternoon during open gym while John and Jarrod were sitting outside talking about whatever coaches talk about, I decided to do a decent paced 2,000 meter row. I achieved a personal record the week before so there was no need to go all out today. So I began my row and it seemed effortless. The music was great and I was actually enjoying myself. When there was about 500 meters left, I realized I was on pace to make to board. I gave the remaining meters all I had. I felt exhilarated. Today was the day it was going to happen….3.2.1… I crushed my PR by 7 seconds and did it. I made the board!
The board is there to give members something to aspire towards. It is not there to make you feel less about your scores at the gym. It is an example of what is possible it you put your nose to the grindstone and give it your all. I was once on the board 4 times but have since been knocked off Cindy and Jackie but I am training to get back on there for Jackie and will try for Helen this summer. Stand by with the defibrillator!!

anthony

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Today's Workout

A1)Back Squat
Rd1-5.5.5.5 (10s)(pause at the top)
Rd2-4.4.4.4
Rd3-3.3.3.3
A2)Pullups/Ring Rows(5)
3.3.3.3 (3s)(pause over the bar)
Rest (3-5)mins

Saturday 3.29.14 & Sunday 3.30.14

Classes at 8am and 9am will have a 20min time cap on todays workout. Come at 10am if you plan on finishing no matter how long it takes. 

__________________________

Reminder that we will be hanging out after the workout Saturday and will be having a few drinks. BYOB and food!!

IMG_0141Karma

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Today's Workout

21-18-15-12-9-6-3 reps for time of:
95/65 thrusters
Bar hop Burpees

KB Sunday 3.30.14
For Time:
400M KB Run
15 KB Clean& Jerk
200M Farmers Carry
12 KB Clean& Jerk
400M KB Run
9 KB Clean& Jerk
200M Farmers Carry
6 KB Clean& Jerk

Friday 3.28.14

On Wednesday 3.26.14 we lost a family member, Mike Kennedy aka Dork. He was one of the two Boston Fire Fighters that lost their lives while fighting a 9 alarm fire in downtown Boston. Dork was a huge presence in the community while at Craic and after he left. Dork was the reason I joined Craic and a few other members, including his girlfriend Sarah Wessmann. Whenever he was in the gym he always pushed you to be better than you thought you could. This also carried to his life outside the gym. He was known to the world as a CrossFit coach, a Marine and a Fire Fighter. He was more than that to me and many others. He was my friend, my brother, my mentor and even a father figure at times. It was never a dull moment with Dork around. The world will not be the same without him. We will miss you Dork.

dork and sarah

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Today's Workout

AMRAP 10min
50 Wallballs 20/15
40 Burpees
30 Toes 2 Bar
20 KB Lunges 35s/26s
10 Muscle Ups
Rest 10mins
x2
Int: 15/13, Hanging Knee Raises, 26/18, Pullups
Beg:13/10, Sit ups, 18/9, Ring Rows

Thursday 3.27.14

Here’s this weeks installment of Coach’s Eye. This week Coach Bone revisits Collins floating foot work on his clean.

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Today's Workout

Dynamic Warmup
+
1 mile
+
10-15min Hand Stand Practice
+
1 Mile
+
Mobilty