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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Thursday 7.10.14

People are always saying that they want to lose weight. They get so caught up on the number on the scale, that they don’t even realize that it’s not about a number. It really comes down to how you feel and look. Are you clothes baggier than normal? Can you see the making of a two pack? Maybe you can see a new vein or muscle that has never been seen before? When it comes down to it, fat takes up way more space than muscle.  I found a nice article here with the breakdown of the two in comparison.

“When starting a weight loss program, the scale will show an initial loss due to water weight and fluid loss. But many times the scale will start to go up even though your pants feel looser. The lesson is to focus on your body, not your weight. If you are working hard to get fit and see a weight gain, you may be adding calorie-burning muscles! When determining your overall health, focus on your body fat ratio to lean muscle mass. A pound of muscle weighs the same as a pound of fat. But the body fat is more “fluffy” and the muscle is more “dense and compact.” Muscles take up less space in your body, so body weight may go up as you add compact, tight muscle mass.” 


So stop caring what the scale says and start asking yourself, “How do I feel?” Don’t let the scale tell you who you are.



Today's Workout

10-Ring Pushups
Rest 7mins
15-Front Squats
Rx:135/95, R-Pushups,C2B
Int:85/65, DB Pushups, Kipping pullups or Set # of DH
Beg:Front Squats for both AMRAPs 65/45, Bench Pushups, Ring Rows
Score= Rd1/Rd2

Wednesday 7.9.14

Words from Mitch about a great cause:

The Swim Across America event is just three days away and there are a lot of questions surrounding the 24 hour row challenge. Here’s how it will work. All who want to participate need to register on the Craic team page as a rower . ( link below ) the row will begin Friday morning at 9 am. There will be two rowers set up in the parking lot at the Red Parrot restaurant on Nantasket beach in Hull. At 9am Friday , the row will begin with a member from Craic and Bare cove rowing. The idea will be to keep the rower going as much as possible over a 24 hr period and the team that rows the furthest will win the challenge. Ideally we we assign groups of Craicheads to a time slot and you can alternate on the rower for whatever works. It’s unrealistic to think we will keep it going for the full 24 hours however whatever we do will be great and draw a ton of attention to the event and help raise needed funds for pediatric cancer research ! Bare Cove Crossfit will be running their entire day of classes at the site . Their Head coach , Mike Lejune, will be there to coordinate during the day. I plan on covering the night shift once I complete the Boston Harbor swim. For all those that plan on rowing , send me an email with any time slot you would like or groups you want to row with and times and I will post a schedule. Most importantly we NEED more rowers! Jump on and register today. I promise an amazing time for an amazing cause.


Sign up Here!!


I saw this on CrossFit Invictus’ site and thought it was really good description about core stability.

Lumbar Lordosis: Stop Sticking Your Butt Out!


Lumbar Lordosis: Stop Sticking Your Butt Out!
Written by Zach Erick

What is the Lumbar Lordosis? No, it is not the name of a character on Game of Thrones. It is actually a very common problem many clients may not realize they have.

This post hits home with me. Years of sleeping on my stomach and not activating my glutes have given me lumbar lordosis. What is lumbar lordosis? It is defined as “a condition in which the spine in the lower back has an excessive curvature.” If you know what to look for, it is easy to spot. Take your shirt off and look at a profile view of yourself in the mirror. If your butt is sticking out, along with your stomach, you’ve got it.

Lumbar Lordosis with a CrossFit athlete is most likely caused by a lack of glute recruitment while using the posterior chain. Think of a deadlift or back squat, for example. If you are not squeezing the glutes as the hips come to extension, you are missing out on a untapped power source – the booty! Years of deadlifting (or lifting anything from the ground), without contracting the glutes, will cause the spinal erectors to over develop (chronically shortening them), pulling the hips from underneath the body, making you look like you are sticking your butt and belly out.

How do we fix this? Luckily, the cures for Lumbar Lordosis are simple: Awareness and Exercise. Here are a few simple tests from Kelly Starrett’s “Becoming a Supple Leopard” to help you become aware of the positions you need to walk, stand, lift, and sit in, along with exercises to strengthen those buns!

  • Bracing Sequence
  • Side Front
  • Monster Walks
  • Banded Squats
  • Clam Shells
  • The Two-Hand Rule: This technique can be found on page 31 in Kelly Starrett’s book, “Becoming a Supple Leopard.” Place one thumb in the center of your chest and the other thumb on your pubic bone. When you squeeze your abs and butt the hands will create two parallel lines. If you are either over-extended or stuck in flexion the hands will not be parallel to one another.



Awareness is only half the battle though! Glute recruitment is extremely important to aid in fixing this problem. Remember, to always go through the bracing sequence before lifting. Not only will this set you up in a stronger position, it will also prevent injury.



Today's Workout

Rest 2:00
*Negative Splits
Rest 1:30
Rest 1:00
Score= Final Round Time

Tuesday 7.8.14

Beginners class at 7:30pm this Wednesday at CraicWood. The workout will be the daily workout just geared towards beginners. This class is open to all members.


Words from Shannon:

Over the last two years I have changed my whole outlook on fitness, nutrition and goal setting  through my experiences at CRAIC . Working with the coaches on a daily basis, plus being part of such a positive community, has allowed me to achieve new levels of fitness that have impacted all aspects of my professional and personal life.
 As a former high school athlete and prior soldier, exercising had always been part of my routine. My typical workout was hitting the weights for about an hour and then running 3 miles. Nothing exciting, but enough to keep me in shape or at that time what I thought was being in good shape. Plus as a father of two active teenage girls and working  full-time, I felt I was probably better off than 90% of the 40+ year old guys out there in the world.
The year before I joined CRAIC, I was introduced to the concept of CrossFit by a friend of mine that was still in the Army and had been doing CrossFit while deployed in Iraq. He raved about the workouts, results and how much fun it was as a “sport”. After moving to Dedham, I decided to give Crossfit a try and went in for an introductory assessment with John.
After the introductory assessment, I quickly realized two important things, my fitness level was no where near what I thought and that my perception of being fit was completely off base. The great part about understanding these two things was that I also realized during the introductory session that John and the other coaches were completely focused on helping me become a “better and fitter me”.
As I progressed over time, I also experienced what I consider the most part of being a member at CRAIC, the sense of community shared by all the members. This is a place where young or old, big or small, fast or slow and weak or strong are all welcome. It’s simply about being the best “you” and everyone around you wants the same for you as well.For someone like myself who never tried a handstand pushup or Olympic lift, this type of support has been tremendous and extremely motivating. Where else can you go and be encouraged to try to fail and fail again, but feel great knowing that failure is just part of the journey.
During my time at CRAIC, I have been part of a group called “COD” which is short hand for “Craic O’ Dawn”, as we workout at 5:30am. I think COD in many ways typifies how Craic impacts each members lives in that even at that early morning time what you will see are smiling faces, fist bumps and sweaty brows. You will also hear cheers for people completing their first pullup, words of encouragement as someone fails trying to PR a lift and laughter… other words what you will see and hear is a Craic Community.
Of course this wouldn’t happen without the Craic Coaches. John, Jarrod, Ben, Sara and all the Craic Coaches foster this environment and are always focused on helping each person in their journey. Sometimes that helping hand may be a pat on the back or kick in the rear, but either way, it’s always done with a Craic smile.
So if you are reading this and wondering whether Craic is a place for me….the answer is “Yes” and the Coaches and all the Craic community is waiting for you to join….so go ahead and get Craic’n.



Today's Workout

8-KB Swings 70/53
3-Wall Walks
8-KB Swings 53/35
10-Ring Rows
10-KB Swings 35/26
10-Push Press
Score= # of Rounds

Monday 7.7.14

Words from Sara:

Your Workout is Your Workout: Revisited
I am so glad you’re here. To the hundreds of people who have walked through our doors over the past three and a half, almost four, years, thank you. For me, it has never ceased to be an experiment in humility to see people wearing Craic shirts. Thank you.
My question to you now is this: why are you here?
I want you to take a moment to answer that.
My next question: are your “hows” fulfilling your “whys”?
If you’re here for your health (why), then is killing yourself and sacrificing your form just to hit a workout “as Rx” (how) going to help you?
If you’re here to lose body fat (why), then is eating bread and not getting enough sleep (how) going to help you?
If you’re here to compete (why), then is beating yourself up mentally during training (how) going to help you?
I don’t know what your whys and hows are, and whatever they are, I hold no judgment of them. What I do know, based on conversations that I’ve had with several members as well as my beloved #craicboys, is that when it comes to the gym, it’s important to put yourself first. Don’t lose sight of the genuine reason (or reasons) why you decided to join an off-beat, expensive, and physically/mentally demanding gym like Craic. Your reasons may change over time, but if they do I hope it’s as a reflection of your changing goals and not because of self-imposed pressure to be “better” compared to some external ideal (real or imagined). To this end, continual re-assessment is important because it can help you recognize what behaviors you may need to change to help you reach your true goals.
Your workout is your workout. Re-assess your whys for being a part of Craic every year, every month, or heck, every time you walk into the gym if you need to. Talk to one of the coaches or your fellow Craicheads if you need some extra guidance, but above all else trust your instincts. I am so grateful that you are here—I hope you are too.
Giorgio, Sara and Dan passed the advanced protocol check list today. It will be re-tested next month. If you didn’t get a chance to make it in email The check list will be under the programming tab if you want to see it or give it a try.



Today's Workout

A1)Back Squats 4x12 *Fast
A2)Double Unders 4x40
A3)Run 4x400m
Rest 3:00
Int: 20DUs, 400m
Beg: 10DU Attempts or 80 Singles, 200m
Score= Back Squat Weight

Saturday 7.5.14 & Sunday 7.6.14

Reminder that Saturday there are no classes. There will be open gym from 7-9am on Saturday. Sunday’s classes are normal. Both will be held at the new location.


Awesome work everyone!!!!



Today's Workout

Saturday 7.5.14 (open gym)
8-Power Cleans
8-B.O. Burpees
8-Power Cleans
8-B.O. Burpees

Sunday 7.6.14
Strength: KB Complex: 12 min grinder: 10 Deadlifts-8 Swings-6 Cleans-4 Front Squats *After each set completed 50M farmers carry
Rest 4 min
Conditioning: KB Sprinter: AFAP complete: 50 Snatchs+500M Row