OCF Member of the Month – January 2016

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Bernardo Guillen

January 2016

Bernardo may be an unfamiliar face to the night-time OCF goers, but not to the coaches at O'Hare CrossFit. He is an early riser that makes a consistent appearance at the 5:15 am classes. Bernardo also has some very specific goals that he has been taking additional steps and putting in additional effort to work towards. He plans to compete in the open this year, and has taken part in the Open Prep Course at OCF whenever he is able to attend the classes. When he cannot attend the classes - he contacts the coaches to get the programming and works to complete it on his own time. He also is training for a marathon and works with Coach Angelo on a supplemental running program he completes on his own. We are constantly impressed with his dedication to bettering himself both in and out of the gym. It takes a lot of dedication to get into the gym multiple times a week (especially at the crack of dawn!!), but it takes an extra-special dedication to work towards goals on your own, when no one is watching, and when no one is keeping count. Keep it up Bernardo - your hard work and dedication are never unnoticed, and they will pay off in the end!
MOM_January_2016 Get to know Bernardo! 1. When did you start CrossFit and why? I started CrossFit November of 2014. Why did I start hmmmm…….. I first heard of CrossFit in 2008 when I was in Afghanistan. I did maybe a handful of workouts that manly involved Pullups, Sandbags, Burpees and a heavy ass Rucksack. I saw it as another way to work out different from the 300 workout I was doing at the time. I liked it a lot. Fast-forward to 2014, I hit a point where I was bored of Gyms, Running, Biking, Bootcamps, MMA.  I missed and needed that hard high impact workout like when I was overseas. One day a buddy of mine told me about OCF and I should try. It passed through my mind for several months and then I dropped in and found what I was missing CrossFit. 2. What time of day do you come in? 5:15AM A.K.A.  Breakfast club, dawn patrol - whatever.……… coming in at that time to work out , I think gives us the right to call the 5:15AM group  anything and change it whenever. 3. What is one type of movement you hate and one you love? It’s a tie from Snatch or OH Squat. I like cardio so I would have to give it to burpees. 4. Any big goal(s) set for 2015? Next year is a ways away.  But I can say I have already started. I want to run the 2017 Boston Marathon. So with Angelo's help and different training regimen from what I have ran marathons before, I will have to qualify for Boston this year. My goal is to  run a qualifying marathon this year,  between 2:55-3:00 for 26.2 miles. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) Gosh that a tough one. To be honest I have to say Angelo. Last year I had a shoulder injury and was limited to CrossFit and in October 2015 I got back to hitting the gym hard again. I felt good and stronger week by week. I was also thinking of the Boston marathon. It crossed my mind but I was not stuck on it yet, knowing it would be a huge commitment. So one day I sat down with Angelo and talked over my goals and his.  At that moment he inspired me to go at Boston and train for it. In the last 15 or so years I have stopped looking up to TV athletes; to me a real athlete is someone who I see often not only in the OCF but in or sports which learn and better myself as a person. OCF has a lot. 6. Tell us one fun fact about you. I have passion to cook. Cooking is like a science to me, I can whip anything up from nothing if need be. Also I'm hell of griller. 7. You were left on a deserted island.  What one food and thing (i.e. book, music player, etc...) would you want to be left with you? Buffalo wings and swimming goggles. I like to swim! 8. How has CrossFit helped you in sports? Life? A lot it's almost like my Zen. I wish I could come 4-5 days a week but 2-3 will do for now. After joining CrossFit I have changed my way of eating. Thanks to Becca I am eating breakfast every day, prior to OCF I would never eat breakfast. Last year I finished my first 70.3 Ironman, Mike Olsen helped me a lot on that by adjusting my running form, and Becca on the Nutrition side.  After Boston I will take on 140.6 Ironman.  CrossFit has helped me in life by breaking barriers and building on my weakness. 9. How have workouts changed for you over the years? Better, I have learned to take time in the workout and try to make very rep count versus speed - quality over quantity. 10. Rate the following on a scale of 1 to 10: MOM_January_2016_Scores

Six-week Pull Up Training Cycle

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Stop, drop, and get down to get your pull up: Six-week Pull Up Training cycle (by Rupert Egan)

If you have set the goal of achieving a full range pull up, or even if you just want to improve your upper body strength and positions for dynamic work in CF, this supplemental program could be very useful. The goal is to be able to progressively develop your upper body pulling strength by building strict strength and positional control for application to the various types of pull up techniques utilized in crossfit. If you are unable to complete the exercises that comprise one of the training weeks, simply repeat the previous week's program until you are able to move onto the next progression. In this way, the program also contains an autoregulation component where the feedback is built into the program. Initial Assessments: A1- 15 second tight body passive hang in a slight hollow position A2- 10 second flexed arm hang (chin up grip on bars or neutral grip on the rings) A3- 3x Active and passive hang for Scapular control and active ROM An optional day 3 can be added each week where the athlete performs pull ups in the Ring Thing and progressively adds weight, either by a weight vest or by hold a DB between their legs. Week 1- Day 1: Shoulder prehab work A. Tempo Active and passive hang - 4x 3 (3 second hold each position) B. Neutral grip (Rings) flexed arm hang - 4x 10-15sec. hold + 3 sec. eccentric C. Stable surface tempo push ups - 4x 1-5 w/ 2-5 sec. pause @ the bottom (full ROM, can perform elevated if needed to achieve full range)      D. Hip extension (GHD) - 4x 6-10 Day 2: Wrist mobility flow A. Elevated Ring Rows - 4x 5-10 (or 4x Max) B. Tight body hang - 4x 10-25 seconds C. Seated DB press - 4x 5 (note weight) D. Push up plus plank - 4x 30 seconds