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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Friday 9.19.14

 

CraicWood is closed tomorrow, Saturday the 20th. We will be participating in Sonia’s Run. Come run, walk or just hang out!! More info can be found here! There will be an after party back at Craic Wood following the race.

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Today's Workout

Back Squats
Rx:
A)5x5 (75-85% 1rm)
Rest 4-6mins
Int:
A1)5x7 Back Sqt
A2)5x7ea Lat. Slides w/bands
Rest 3-5mins
Beg:
A1)5x10 Back Sqt
A2)5x10ea Lat. Slide
A3)5x10ea Russian Twist
Rest 2mins

Thursday 9.18.14

Nutrition Basics, Part 1 
We have a lot of new faces at Craic. One of the most common questions we get when someone starts their journey with us is, “What am I supposed to eat?”
While everybody has slightly different goals, the majority of people who have come to us over the past four years have wanted to lose some fat and build some muscle. This post is geared towards that majority. 
So, how do I get started?
 
In this three-part series (released weekly) we are going to give you simple, gradual action steps to lead you closer to your goals for fat loss and strength gains. Start implementing each step immediately.
In the gym we like to joke that “the easier the workout looks, the harder it is.” It’s very similar here. The nutritional guidelines we recommend are extremely simple but can be very challenging in practice. Good habits come from repetition so take your time. Don’t rush it and don’t expect yourself to be perfect–just get started.
 
*Nutrition 101: Food is made up of three main macronutrients: protein, fat and carbs. The proportion of these macronutrients vary depending on the food. Whichever macronutrient has the largest relative amount per serving denotes what “type” of food it is. Let’s use almonds as an example: in a 28g serving of almonds, there are 6g of protein, 6g of carbs, and 14g of fat. This means that almonds (and all nuts) are counted as a fat source (not protein). In the same vein, animal products have a higher relative content of protein, making them a protein source. Most vegetables and fruit have a higher proportion of carbohydrates, which means we count these plants as a carb source. You can always check the nutrition label if you’re not sure. Easy, right?
Now that we have reviewed this basic information, here is your first action step:
Action Step 1 – Eat Protein With EVERY Meal 
 
Protein is critical for building muscle and getting stronger. Protein also makes us feel fuller longer. You need to have protein with every single meal. If a food used to swim, fly, crawl, or run, then it’s protein. We’re talking meat, fish, fowl, and eggs. Animals and animal products are the superior protein source.
Every time you eat (breakfast, lunch, dinner or snack) look at your meal and ask yourself, “Where is the protein?” It needs to be there, and it needs to be the main component of your meal. Right now, don’t worry about what else you need to add/change. Just eat protein with every meal. That’s it.
And for a little inspiration…All of the people in the video below (myself included) made gradual changes to their lifestyle and eating habits and reaped the (obvious) benefits. You can, too.

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Today's Workout

Clean and Jerks
(Skill Work)
+
6AMRAP
(Sets of 2 only)
Rx:155/105
Int:115/75
Beg:75/45
Score = Total number of SETS

Wednesday 9.17.14

No fundamentals class tonight. We will be running a mobility class from 7:30-8:30p in Norwood. Come get your stretch on!

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Today's Workout

For Time:
Run 400m
30-Wtd Situps
30-Box Jumps
Run 400m
20-Wtd Situps
20-Box Jumps
Run 400m
10-Wtd Situps
10-Box Jumps
Run 400m
Rx:40/30, 30”/24”
Int:25/15, 24”/20”
Beg:Situps, 20”/Plates

Tuesday 9.16.14

Reminder that this Saturday the 20th that we will be participating in Sonia’s Run. All are encouraged to come run or walk!  Both Craic locations will be closed. Click here for info on the run.

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Hey Everyone.
Today (Tuesday) we are running a special event all day at both locations.

GamePlan Nutrition are running a strength challenge. The workout is going to be the following complex.

2 Power Cleans
2 Front Squats
2 Shoulder to Overhead

The male and female with the highest score for the day will receive a 30day GamePlan of their choice.

They will also have a booth set up with product samples and post workout shakes at CraicWood from 4:30 or so on.

If you can make the 4:30pm or 6:30pm classes on Tuesday please do.

For 10% off all GamePlan products or for more info click the link below.

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Brian bending the bar

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Today's Workout

Complex Max:
2-Power Cleans
2-Front Squats
2-S2OH
*without letting go of the bar

Monday 9.15.14

“People who do not practice and learn new skills never gain a proper sense of proportion or self-criticism. They think they can achieve anything without effort and have little contact with reality. Trying something over and over again grounds you in reality, making you deeply aware of your inadequacies and of what you can accomplish with more work and effort.” - Robert Greene
People are often surprised with how challenging the beginning of their journey at Craic can be. We make no claims that training here will be easy. Learning and gaining the necessary strength to do foundational movements like squats, pull-ups, push-ups and double unders can be very frustrating, especially as an adult, and I totally get it. People feel guilty for letting themselves go and start down the path of shouldas, wouldas, couldas. 
 
What I’d like to address here is your mindset towards training. Over the past month I’ve had multiple people say to me, when struggling with a foundational movement, “I should be able to do this,” or “Why is this so hard for me?”
My question: If you haven’t been actively working out and practicing these movements for a number of years already, then why should you be able to do them? Why shouldn’t they be hard? It’d be like me getting frustrated because I can’t order a meal in Spanish, despite the fact that I don’t speak Spanish or am only just learning how.
This may seem obvious, but I’m hearing these concerns so often that I want to share my perspective publicly. Of course you can’t do certain things if you are just learning them, or if you don’t practice them often enough. You are here now and that’s what is important. Everything else is just your ego getting in your way. Instead of beating yourself up about what you feel like you should or could do, focus on what you can donow to get better: be patient, be consistent, and listen to the coaches.
I’ve been training three to six times per week for almost eight years and I am still learning new skills, making changes to my diet, refining things I can already do, and eating humble pie often. Trust me when I tell you that the biggest reward you will get is overcoming the struggles over and over again.

The main piece of advice I want to give all of our new members (and even some of our veterans) is to slow down. If you are patient, consistent and open to your coaches’ input, then your development will never end. You are always going to want to be a little leaner, a little stronger, faster, more agile, etc. As soon as you accomplish a goal you will simply set a new one, and that’s totally fine. That’s the game. “I’m not necessarily trying to win at anything, I’m just trying to keep playing.”
There is no success without struggle, and nothing worth having comes easy. All the coaches will tell you the same thing. We know that there is no end to this game and we’re not in a rush. 
I encourage every member to pick a skill or movement you want to master and start working on it independently outside of class times. Move yourself further out of your comfort zone than normal, deal with the frustration, and stay the course. As always, come to your coaches for guidance.
“Success doesn’t come to you; you go to it.”
 T. Scott McLeod
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Cyrus has such a nice rack

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Today's Workout

3 Rounds EFT
Row 500
90-Double Unders
20-Pullups
Rest 4:00
Score = Same Score across
Int: (30-50)DUs, (5-10) DHs or Kipping
Beg: 350m Row, 150 Single Unders or 15 attempts, 20 Ring Rows