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 8.20.14

Progress Report

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Just about six months ago Anthony made the decision to embark on an extremely lofty goal. I thought it would be cool to check in with him and get a progress report from him.

Describe for me exactly what you are currently training for?

I am training to win my category in the C.R.A.S.H. –B. Sprints Indoor World Rowing Championships, 2k row. It will be held on February 15th (my 50th birthday) at Boston University. I will be competing in the Veteran Men Heavyweight Ages 50-54 category.

What inspired you to undertake this mission? 

After training for 5 weeks and achieving my goal of getting the number one 2k score on the Dedham Craic leader board, I decided that I loved rowing and wanted to win the aforementioned championships.

Do you have days where you don’t feel like coming to the gym? How do you overcome that feeling? 

Yes, always. My desire to win is more powerful that my feeling to not work out. I get my ass there and do what is programmed for me. Sometimes my scores suck, but in my opinion, it is better to have a mediocre workout that to sit home. If someone beats me, I want to be able to say it was because he was faster not because I did not train hard enough.

What was your initial 2k time and what is your most recent one? 

This first recorded time I have in my notebook is 8:17. My most recent score was 6:31.8

What have you been doing in order to make sure improvements happen? 

Jarrod has me on a rigorous, 3 day a week training program. Some days I want to punch him in the face but the training is working, so I refrain. All kidding aside, he has got me on track to reach my goal.

Do you feel like you would have made as much progress if you were not following a structured program? 

Absolutely not. I was just rowing 2k every week in hopes of getting my time faster. The programming has given me structure and progression which I could not have done myself.

We wish Anthony all the best with the next six months of training and are excited to see where all the hard work will lead him.

If you have a specific goal in mind (getting a pull-up, muscle up, rowing faster, squatting more) then having an individually customized program might be exactly what you need. If you are interested in learning more about our custom programs and what they involve contact us.

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Today's Workout

5 Rounds
10-Shoulder to Overhead
10-Burpee to Pullup
(10min Cap)
Rx:115/75
Int:95/55
Beg:65/35, Burpees to target

Tuesday 8.19.14

c965304041c8cae703ca22e476f5abab I was searching for a pic in relation to goal setting recently (coming soon) and I came across the one above. It’s a really cool reminder to myself to not judge others for simply having different priorities than me, and partly because people tend to judge me, and call me crazy  for things I do in my free time :)

From everything I’ve studied and applied to my life I’ve found that not judging others is one of the hardest behaviors for me to adopt personally. The world is extremely judgmental and to break free is very challenging and requires constant work.

We are all constantly under critique from our friends, family, co-workers, and even ourselves. I would even suggest that some of the harshest judgements we receive come from within.

Understanding and accepting yourself, then others, is no easy task to embark on. Society in general wants you to conform and be like everyone else. Stay safe, be quiet, follow the leader.

In certain situations I tend to become very introverted and in others I tend to be very extroverted. For a long time I thought that there was something wrong with me because I didn’t want to go out and party as much as my friends did, and in turn I thought there was something wrong with my friends because they didn’t want to join me in certain activities. As it turns out, its just a lot harder to find people to jump off cliffs with you :)

I’m half joking above but have you ever felt guilty for not being more like your friends or family? How about feeling resentful towards them for not being more like you? What has been the result when you tried to change someone else? These are all important questions to think on.

Have you ever tried to change someone else and only been frustrated when you realized you were not in control and therefore not succeeding?……You may not be able to control other people.. but you can control how you react to them and their actions. This is an easy thing to say but much more difficult to do. We tend to want to change other people when we can truly only change ourselves and how we react to others.” Napoleon Hill – Outwitting the Devil: The Secret to Freedom and Success

The above quote is from a great book I just finished reading for the second time. I highly recommend it. As it says above ‘easy thing to say but much more difficult to do.’ If your goal is lasting change then it’s going to take work. It doesn’t matter if you want the body of your dreams, more money in your bank account, a more fulfilling career, or in this case – to be more accepting of others for the choices they make. Some of you will read this post and say to yourselves ‘he’s so right, I want to change that behavior in myself’ then you’ll simply click to the next page and get on with your day. There is nothing wrong with that, it just means that the change you may think you want is not that important to you and thats totally fine. You accepting that is step 1.

If you do wish to begin putting in some work I strongly recommend the two books below.

The 5 Love Languages: The Secret to Love That Lasts – Recommended for all couples. Everyone expresses love towards their partner differently. Some people are very physical and others are very verbal. This book helps to uncover which of the five love languages you express yourself in the most and in turn you can apply it to your relationship. Really quick read.

Inspired Destiny: Living a Fulfilling and Purposeful Life – Get clear and concise on your direction in life. Everyone has a different set of priorities and your daily actions tend to dictate what is most important to you. This book will aid you in uncovering exactly what your priorities are and then guide you in goal setting towards those priorities.

If you have some specific questions on the above feel free to post to comments or contact me directly.

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Today's Workout

8/19
A1)Single Leg Deadlift 15ea
A2)Single Leg Hip Extension 10ea
x3
+
4 Rounds
20-Deads @185/135
15-Box Jumps 30/24
Int:135/95, 24/20-Stepups
Beg:95/65, 20/18-Stepups
Score: Working Time for part

Monday 8.18.14

There are no classes this Saturday 23rd on account of the competition we are hosting.

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Awesome work to all the competitors this weekend. Shawna and Kyle placed 2nd and Katelyn and Nick got 3rd!!

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Today's Workout

On the Min - 21 mins
1st- 7-Back Squat
2nd- 14-KB Press
3rd- 28-Sit-ups
Int:Front Squats
Beg:KB Squats
Score: BS/Press

Saturday 8.16.14 & Sunday 8.17.14

 

 

 

Good luck to all the Craicheads competing this weekend at Forever CrossFit. Come out and cheer them on!!!

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Barb, who is always smiling no matter how hard the work out is!!

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Today's Workout

10-Renage Row Complex (L+R+Pushup)
200m-Run
Rest 2:00
x5
Rx:25/15
Int:20/10
Beg:20/10, Knee Pushups

Sunday 8.17.14
Strength: A1. 6-8x4 Seated KB Strict Press
A2. 16-20x4 Russian Stepups
Wod: 6 rounds for time, rest 1min after each.
10 KB Pushpress
8 Burpee Box Jump
6 KB Front Squat

Friday 8.15.14

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Susan crushing overhead

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Today's Workout

1rm:Thruster
(From a rack)
Int:3-3-3-3-3
Beg:Front Squat 3-3-3-3-3 + DB Strict press 5x10
Wallballs:
40 For time
Rest 2:00
x3
Int:30 for Time
rest 2:00 x4
Beg:20 For Time
Rest 2:00 x5