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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Tuesday 11.11.14

Happy Veterans Day!

Thank you to all that have served and continue to serve to defend all of the liberties that we have grown accustomed too. We are very proud of all of you and greatly appreciate everything that you do for us.




Today's Workout

For Time:
50-KB Swings
50-Box Jumps

Int:Scaled # of DUs, 53/35, 20/18
Beg:100 Singles,35/26,Plates

Post Work
5x(3-5) Partner Assisted Pullups
Max Effort Bicep curls
10-DB Back Flys
Rest 2:00

Monday 11.10.14

Reminder of the schedule change in Norwood. The 6:30pm will be changing to 6pm. The 7:30 on Wednesday in Craicwood will removed for the time being. Dedham class times will remain the same.
Words from Sara:
When John talks about nutrition, he’s quite fond of saying that the only thing you can control is what you’re going to eat for your next meal. I love how well this concept can be applied to almost anything else in your life: a project at work, a homework assignment, wealth building, goal-setting, habit-developing, etc.
Make plans, address the big picture, and have a clear goal in mind: but remember that the only thing you can truly control is your very next step.
I’ll use a very personal example of practicing my snatches and muscle-ups. I have two big goals in mind (snatching my bodyweight and doing five muscle-ups in a row). It’s important to write these goals down and discuss them with my coach who’s helping me. But if I spend too much energy focusing on where I want to be, then I’m not going to give the skill practice (that is, how I’m going to get there) its due attention.
I can’t snatch perfectly yet and my muscle-ups are hit or miss. I can’t magically make myself snatch or muscle-up better, either, no matter how much I “want to” or no matter how hard I “try.” What I need to do is be a little humble, narrow my focus, and work on small concrete steps that I can do to bring me closer to my goals. I do a little bit of this every day, and just take it one day at a time. I accept the failures, even the repeated ones, because I know it’s just a part of the process.
When a goal, project, or challenge is looming, scale back your vision and ask yourself this question“What is the one most important thing I can do today that will help me accomplish this?”  
Take a deep breath. Take things one day at a time. That’s all you can really do, but fortunately that is enough.
The two best friends…



Today's Workout

Push Press
Heavy Triple
(from rack)
3-Front Squats
(you pick weight/bar starts on the floor)
AMRAP-Lateral Hop Burpees

Score = Weight/#of Burpees

Post work
10/ea-Single Arm DB Press
20-Russian Twists
30-KB Squats
Rest 2:00

Saturday 11.8.14 & Sunday 11.9.14

No kettle bell class Sunday the 9th. Open gym 9a-11a.





Today's Workout

Saturday 11.8.14
Lurong Workout
The Olympian

Sunday 11.9.14
No kettle bell class

Friday 11.7.14






Today's Workout

Back squats
3Rounds NFT
10-KB Str. Leg Deads
15-Hanging Knee Raises

Thursday 11.6.14

Announcement: As of November 10th the 6:30p in Norwood will be changing to 6pm. Everything else will stay the same.


I just came across this article (posted below) about protein. One of the points was about grass fed and grain fed animals. Do you have a preference? Can you tell a difference? Post your thoughts and comments below.

“4. No Studies Ever Compared Grass-Fed Whey to Grain-Fed Dairy

Don’t get me wrong, I believe that grass-fed dairy (and beef for that matter) is superior to grain-fed. But there are no direct studies comparing them in athletes or in an exercising population. There is tons of evidence showing grass-fed animals (and their meat products) are healthier, but none on dairy in athletes. It makes a much bigger difference with meat, where the fat content can be radically altered by diet, or even with whole fat milk. But with a good whey protein, we’re talking about a gram of fat per serving. So while I still prefer grass-fed (everything), this is based more on inductive reasoning than hard and fast studies that examine these parameters in athletes.” By



see Steph’s rack



Today's Workout

Hand Stand Holds
2 Rounds
50-Double Unders
Rest 5mins

Post Work
10-DB Back Flys
15-Skull Crushers
Rest 1:30