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 1.13.15

Workouts Announced – Click here for full details 

paddy

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Weight Lifting Shoes

A lot of people have asked what’s the big deal with Olympic Lifting shoes and if they actually help. The simple answer is yes they will here are a few reasons why.

I’m sure almost every single one of you have bought a pair of running shoes to go running. Running shoes are built to absorb each step you take but they will not help you lift more weight. Olympic lifters will. Oly shoes have a raised solid heel. The raised heel allows you to get into a deeper squat because it increases you ankle range of motion. This is great for when you are Cleaning, Jerking, Snatching, or any squatting variation. With an increased ankle flexibility it makes it easier to stay upright holding onto the weight. The reasoning behind the solid heel is to give you more force to the floor as you rise up out your squat. With normal shoe cushioning you will lose some of that force because the shoe will absorb it as you push into the ground.

If you are on the fence about getting a pair of Olympic Lifting shoes I hope this post clarified a little bit.

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Andy

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Today's Workout

“14.5”
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

Monday 1.12.15

Words from Sara:

“Is No Bread Boring?”
 
(Scroll to bottom of this post for the “Too Long; Didn’t Read” Summary)
 
About a year ago, a former co-worker remarked—upon me walking into the lunchroom one day with yet another chicken and warm spinach salad—that she would “be so bored eating the same stuff every day. Don’t you just want a sandwich?”
 
Over years of No Bread eating, I’ve developed a few thoughts about comments like these. Bear in mind that what I’m about to share is solely my own opinion and reflects my own personal values around food. Food in general represents a host of emotions, memories, self-image and traditions for so many, so I don’t pretend to wholly represent what foodis for people. However, as a 10lb-baby turned “skinny-fat” teenager with an eating disorder turned strong and healthy young woman (if I do say so myself), I do feel like my perceptions about food have evolved to a point worth sharing.
 
Anyway. Consider these points the next time someone asks you, “Don’t you get bored eating like that?” (That is, no grains or processed foods 90% of the time).
 
1. If you’re not eating for your health, your looks and/or your performance, then why are you eating? If it’s for entertainment then yes, eating meat and veggies every day can be boring. But I don’t eat for entertainment, so I don’t get bored. That’s just not the purpose of my food. 
 
2. There’s a lot more variety in a No Bread diet than people probably realize. More to the point, I’d argue that there’s not really a whole lot of variety in the average person’s diet period, no matter if they eat grains or not. 90% of the time I eat no more than 10 distinct foods: eggs, chicken, fish, broccoli, spinach, asparagus, peppers, butter, coconut oil and the occasional fruit or oatmeal post-workout. Simple, yes. Less varied than most people’s plates? Probably not. A sandwich for lunch every day is still a sandwich, after all.
3. You’ve noticed that I’ve referenced this 90% number a few times. Studies across the board show that a person can generally tolerate 10% more or less of something (e.g., money) without freaking out about it. I use the same theory when it comes to my food. 10% of the time (usually centered around 1 day of the week) I eat whatever I want, which includes food that definitely deviates from No Bread (personal favorites: donuts, bagels, Cheezits, Pad Thai). It’s a pleasant break from your eating routine and if you tend to eat very low-carb like I do then it’s important to have a day where you actually consume quite a bit more than usual. And yes, it’s a great way to eat for “entertainment” every now and then.
TL;DR: People will question you (and sometimes judge you) when you are doing something different or unique; it’s really no biggie. Just know your reasons behind your choices and be true to you. Ask yourself why you eat and what the goal of your eating ultimately is. There’s no right or wrong answer!
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Good Craic

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Today's Workout

4 Rounds
Each For Time:
30-Double Unders
15-Deadlifts
30-Double Unders
Rest ~3:00
Rd1:135/95
Rd2:165/115
Rd3:185/135
Rd4:225/155

Saturday 1.10.15 & Sunday 1.11.15

Reminder that CrossFit Kids start back up tomorrow at 10am in Norwood. Feel free to come drop you kids off at class then take the Craic class going on at the same time!!

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SONY DSCJack doing 15 foot wall balls

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Today's Workout

Saturday 1.10.15
With Partner:
Shared time for reps:
3:00-KB Swings
3:00-Push-ups
3:00-Cals Rowed
3:00-Wallballs
3:00-Pullups
Score = TotalReps

Friday 1.9.15

IMG_1284

 

Post Caption to comments 

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Today's Workout

“Grannie”
5-Clean & Jerks
50-DUs
50-Situps
5-Clean & Jerks
40-DUs
40-Situps
5-Clean & Jerks
30-DUs
30-Situps
5-Clean & Jerks
20-DUs
20-Situps
5-Clean & Jerks
10-DUs
10-Situps
5-Clean & Jerks
Rx=135/95, Unbroken DUs

Thursday 1.8.15

So you’re a week into a New Year, a new start. How are you going to achieve those goals that you set? Do you have a plan? Here are a few tips to help make this years goals achievable.

1. Make a bet. Things are more bearable if there is a competition behind it.

2. Be held accountable. Find some you know that wants similar goals and go at it together. This was way you both will be a driving force to make it harder to give up on it.

3. Incentive. Give yourself a reward for getting through parts of your goals. Make mini goals within your larger goal and reward yourself as you achieve them.

4. Set reminders. You can put these in your calendar to remind you to stay on track. There are apps for your phone out there that can help keep you aligned with your goals.

 There are ups and downs every year. Sometimes it’s so much easier to just quit, these are the times you have to work the hardest. Mentally nothing feels better than achieving something that you set out to do. Stay with it!!

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Jen working hard

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Today's Workout

For Time
With a Partner:
Run 400m/Each
Row 500m/Each
x4
*1:1 Work/Rest
*1 person is working at a time