In this episode we discuss the idea of "7 Days of Fitness."  We reinforce the importance and priority of rest days and recovery within your weekly programming, but also emphasize the fact that you can do SOMETHING to enhance your fitness every day.  We talk about what it means to listen to your body and the importance of food, sleep, and water!  

In today's episode we talk about the importance of drinking WATER!  Water is critical for all of us, but especially if you're an athlete or working out hard!  We're made up of 50-70% water, better take care to make sure those levels stay where they need to be!  

So, how much water should you drink? In general, for every kilogram you weigh, you need approximately 30-40mL of water.  (Easier put, for every kilo you weigh, you need between 1-1.25oz of water.)  1 kilo = 2.2 pounds 1 oz = 30mL  So, if you weigh 150 pounds, that's 68 kilos, which means you need about 2,380mL of water per day (79oz).

We're back!  Season 2 of The Craic Podcast kicks off with an episode about how to "Open."

The CrossFit Open is just around the corner!  We discuss how to approach an Open workout from the time it's released until the time scores are due!

Topics we discuss inlcude: Are you retesting? What should you eat? How should you break up your reps? What should you tell your judge? What have we done in the past when working through the Open?

**We're happy to be back!  Let us know what episodes you'd like to hear going forward!

In this episode we speak with our friend and Physical Therapist Cyndi Lucas!  We discuss her experiences in PT, and specifically the practice of dry needling.  Dry needling uses acupuncture needles to target trigger points and promote healing and blood flow; many patients are finding relief through needling.

*Contact Cyndi at [email protected]

*Make an appointment and find out more information about PT and Dry Needling:  https://craypt.com/

Jon Gilson was the original founder of Again Faster, and is now the Chief Marketing Officer of the Whole Life Challenge, the principal of his own consulting firm, and a coach at CrossFit City Line, among a slew of other roles.  He speaks with us about the CrossFit Affiliate and the fact that we should be "selling" more than just fitness; we should focus more on understanding why people do the things they do and what they need to be happier.  

*Check out his website:  https://jongilson.com/

*The DB Mission 

*The AF Project 

*Email Jon at [email protected]

*Jon's article to affiliate owners:  A Checklist for Change

We sat down with Mick Dudley at his brand new affiliate:  Behind the Pines CrossFit in Douglas, Massachusetts.  He shares his story of finding CrossFit when he needed it most, becoming an athlete, a coach, and now a gym owner.  Over the years, Mick has had other jobs, but nothing has brought out his passion like coaching people through CrossFit.  We ask him what it's like to open an affiliate in 2017, how he has fared as a competitor, and what he is trying to teach and accomplish with his members.  Be sure to check out this moving story!

*Mick was featured in a CrossFit Journal piece:  https://journal.crossfit.com/article/cfj-contest-submission-strength-in-community

*Follow Mick on Instagram @MickDuos

*Follow Behind the Pines CrossFit on Instagram @BehindThePinesCrossFit

In response to a listener question, this week's episode tackles EGO.  Ego sometimes gets a bad rap (and rightfully so), but can also have a positive impact on our lives and performance.  We discuss the positives and negatives of dealing with our own egos and the decisions it helps us make.  We also suggest some questions to ask yourself next time you're dealing with your EGO!  

We get asked all the time about how to properly prepare for a competition or event.  What should I eat?  How and when should I warm up?  Should I test the events beforehand?  So, we put together some thoughts that might help us all better plan and prepare for the next event that we care about.  Good luck! 

In this week's episode we speak with Kevin O'Malley of Vagabond CrossFit.  Kevin shares his VAST knowledge with us on topics including energy system programming, the importance of aerobic and strength training, and the value of the Assault Bike.  Kevin has been involved with personal training and CrossFit since 2009 with experience in group training, individual programming, youth training, regional and competitive level programming, and endurance sports.  With nearly 100 different certifications, Kevin gives us insight into what he feels is necessary for entry level fitness and continued education in fitness!  

Some things Kevin mentions:

*Dr. Romanov and Pose Running:  https://posemethod.com/drromanov/

*Dr. Jack Daniels Run Project:  https://runsmartproject.com/dr-jack-daniels/

*Contact Kevin at [email protected]

*Follow Kevin on Instagram: @kevinomalleyvbc and @vagabondcrossfit

In this episode, we speak with our favorite Massage Therapist Lori Bisbano.  Lori has been a massage therapist for 17 years and works primarily with deep tissue massage.  She talks with us about the differences between CrossFitter's bodies and their needs compared with her "regular" clients, as well as what we can all do to help ourselves feel and perform better!  If you're local, you should certainly schedule an appointment with Lori!  If you're not, Lori advises us on how to find a good massage therapist in your area!  

*Check out Lori's website for more information and to book appointments:  http://www.lbmusculartherapy.com/

*Lori's Facebook page:  https://www.facebook.com/lbmusculartherapy/