Six-week Pull Up Training Cycle – Week 5

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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 5- Day 1: Shoulder prehab work A. Tempo Active and passive hang - 4x 2 (3 second hold each position: passive, active, 1/2 pull up) B. Neutral grip (Rings) flexed arm hang with 1/2 lowers - 4x 10-15sec. hold w/2 half lower at 5 seconds + 3 sec. eccentric C. Stable surface tempo push ups - 4x 3-8 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. Hinge Rows - 4x 3-6 B. Tight body hang - 4x 10-25 seconds C. Seated DB press - 4x 6 (note weight)  D. Push up plus plank - 4x 30 seconds If you missed week 1 click here to view it. If you missed week 2 click here to view it. If you missed week 3 click here to view it. If you missed week 4 click here to view it.

We have no choice but to start another one!

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We could not be more excited that our first cycle of Weightlifting 101 was a success. We already had a waiting list ready for the next cycle. We currently have 2 spots left for this cycle.

Weightlifting 101 (Open to all OCF members & Non members) Next 8wk session:  March 7th - April 30th Mondays & Wednesdays 6pm-7pm Saturdays 11am -12pm (Optional day to make up if missed a session during the week)

Fees - $150 or 2 payments of $75.00 To Sign up for Weightlifting 101 click here! or Call Rocio 708.417.8502

Weightlifting 101 is an eight week, 16 session course dedicated to help introduce athletes to the Snatch and Clean and Jerk, as well as develop strength and skill in them. This program is not just for Crossfitters, this is for anyone that would like an introduction to the sport of weightlifting. To pass the course you must attend 12 out of 16 classes.

OCF Member of the Month – February 2016

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Mandy and Sue Monreal

February 2016

We don’t normally do “Co-Members” of the Month, but this month we just had to. These two ladies have been on fire ever since they started at O’Hare CrossFIt in August last year.  They came into OCF with big goals and they haven’t lost sight of them once.  Although they are a loyal part of the dawn patrol at 5:15 am, they also frequent the 5:30 pm classes during the week as well.  Whatever class they are a part of though, we couldn’t be happier to have them there because they always bring a bubbly, energetic, and positive vibe with them. Aside from killing it in classes, they also just recently took part in the OCF Nutrition Challenge which they have been doing a great job with.  Even when they aren’t at OCF, they keep CrossFit in their lives using a room they’ve equipped at home with a rower, airdyne and some other equipment to get their workouts in when they can’t make it over to the gym. They are the epitome of what we believe our community here at O’Hare CrossFit represents: positive, hard-working, fun, and friendly!  Keep it up you guys - we can’t imagine OCF without you two!
February-2016-MOM
Get to know Sue! 1. When did you start CrossFit and why? I started Crossfit at OCF in August of 2015. A friend at work told me about her Crossfit experience and I just had to learn more about it. The following Saturday morning I participated in a class at OCF and immediately signed up for foundations. 2. What time of day do you come in? In keeping with a spontaneous spirit, I mix it up. All the coaches are great so I cannot just choose one class time. 3. What is one type of movement you hate and one you love? Hate - Lunges Love - Back Squats 4. Any big goal(s) set for 2015? I would like to graduate from Knees to Elbow to complete an actual Toes to Bar.  A push-up would be nice too. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) I have to go with my co-member of the month here. Mandy is a fighter and makes me want to push myself harder during each workout. Due to an injury she has to complete some of her workouts with modifications. Day 1 she could not do a burpee, now she adds more weight to her deadlift and I say "Stop, before coach makes me do that too". Seriously though, Mandy makes no excuses and she has a great competitive spirit. I could not be more proud of her and her achievements at OCF. 6. Tell us one fun fact about you. I have an AWESOME Blue scooter. Harley Davidson has nothing on me. Meep, meep. 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? Steak and a Fire Starter 8. How has CrossFit helped you in sports? Life? Since joining OCF, I am more focused on being the best athlete/person I can be which has positively affected my work and family life. Thanks to Crossfit I am making healthier food choices as well. I workout with my nieces/nephews and try to encourage them to eat something other than candy and chicken nuggets from McD's. Also, I can jump a little bit over the net in volleyball and block now so that is cool. 9. How have workouts changed for you over the years? Since August I have seen progress in many workouts. My endurance has improved and I understand how to sustain a steady workout pace instead of charging into it and not be able to complete set 2, 3, 4+ properly. 10. Rate the following on a scale of 1 to 10: MOM_scores_Sue Get to know Mandy! 1. When did you start CrossFit and why? I realized that I was so out of shape that I wanted to get back into shape. I have had gym memberships before and they were never useful to me because it was hard to motivate yourself and I never knew if I was doing the right movements. 2. What time of day do you come in? I really try to come Tues and Thurs mornings and Weds evenings at 5:30,  but with work schedule sometimes it’s a hit or miss. 3. What is one type of movement you hate and one you love? I really hate running, I have asthma so it is a challenge everyday that I run. I really enjoy deadlifts, it is the one movement that I feel like I'm getting stronger and adding weights every week. 4. Any big goal(s) set for 2015? My big goal is to become stronger and to keep eating healthy. I never realized until this diet challenge that counting your macros can make a huge difference in the way that you eat. I really want to keep this trend up to keep losing weight. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) I would say that my favorite athlete is Lisa Leslie because she was an amazing basketball player when I was growing up and playing basketball myself. 6. Tell us one fun fact about you. I have always been an competitive and athletic person. I played basketball all through grade school and high school and received a scholarship to my local college where I played for another 2 years until I started my career in nursing. 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? I would have to say that a food that I would take with me would be chicken and one item that I would be my iPod. 8. How has CrossFit helped you in sports? Life? CrossFit has tremendously helped me from helping me sleep better, feel better about myself, and just healthier all around. I also love the family feeling that O'Hare Crossfit brings inside and outside the gym 9. How have workouts changed for you over the years? Yes I have become much stronger. When I first started crossfit I to alter a lot of the workouts due to my arm and I have been able to now do those exercises and have also become much stronger. 10. Rate the following on a scale of 1 to 10: MOM_scores_Mandy

Check in for Charity – March 2016

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Judy Teubert - Make-A-Wish Foundation Illinois Chapter

For the past 5 years I have been volunteering for the Make-A-Wish Foundation Illinois Chapter. I have helped at different events like helping celebrate St. Patrick's Day on the oncology floor at Children's Memorial Hospital to selling lemonade in front of Panera Bread restaurants. The Make-A-Wish Foundation grants wishes to children with a life threatening medical condition from the ages 2 1/2 to 18. Every wish experience is driven by the wish kid's interests, creativity, and personality. Make-A-Wish grants, on average, every 38 minutes, and on average, a child is referred every 28 minutes. In 2012 nearly 14,000 wishes were granted. Health professionals who treat wish kids believe that the wish experience can improve a kid's physical health.

I have chosen to volunteer for the Make-A-Wish Foundation because of the joy that it brings to children, with a life-threatening medical condition, and their families. I was once very sick when I was a child. When I was 4 years old I contracted the flesh eating disease from my infected chicken pox. This was a very difficult time for my family. Doctors told my mom I would either lose my right arm or die. After 11 surgeries, a month at Children's Memorial Hospital, and a large scar down my right arm, I survived! Many different organizations helped my family when I was sick to help raise money to help pay for my medical bills and future surgeries I would later need. While I was in the hospital I never got to be part of special activities or events because of my illness. From this life experience I have wanted to help sick children have a once in a lifetime experience. I don't think any child should miss out on an opportunity because they are sick. Volunteering has given me great joy whether it's helping to try and raise money, working different events or helping celebrate St. Patrick's with a group of sick children. I know that I am helping make a difference in a sick child's life.

Six-week Pull Up Training Cycle – Week 4

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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 4- Day 1: Shoulder prehab work A. Tempo Active and passive hang - 4x 2 (3 second hold each position: passive, active, 1/2 pull up) B. Neutral grip (Rings) flexed arm hang with 1/2 lowers - 4x 10-15sec. hold w/1 half lower at 5 seconds + 3 sec. eccentric C. Stable surface tempo push ups - 4x 3-8 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. Hinge Rows - 4x 3-5 B. Tight body hang - 4x 10-25 seconds C. Seated DB press - 4x 6 (note weight) D. Push up plus plank - 4x 30 seconds If you missed week 1 click here to view it. If you missed week 2 click here to view it. If you missed week 3 click here to view it.

CrossFit Open Registration

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  Dragging your feet about signing up for the CrossFit Open?! Don’t wait any longer - amazing things happen when you get outside of your comfort zone.  Anyone can sign up, and you might even surprise yourself with what you are able to accomplish.   It starts on Feb. 25th and runs until Mar. 28th - there is only 1 workout per week that you need to complete and they are scalable for anybody in fitness or performance!   You can sign up here: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games And don’t forget to select “O’Hare CrossFit” as your affiliate!   Check out the video of OCF members on why they are doing this years CrossFit Open: Ariana  - https://youtu.be/hHfQE_rStuc

Six-week Pull Up Training Cycle – Week 3

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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 3- 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 with 1/4 lowers - 4x 10-15sec. hold w/2 quarter lower at 5 seconds + 3 sec. eccentric C. Stable surface tempo push ups - 4x 2-6 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. Hinge Rows - 4x 3-5 B. Tight body hang - 4x 10-25 seconds C. Seated DB press - 4x 6 (note weight)  D. Push up plus plank - 4x 30 seconds If you missed week 1 click here to view it. If you missed week 2 click here to view it.

Check in for Charity – St. Baldricks

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  If you did not know, O’Hare CrossFit and OCF Member Lucas Lee have been in a long-standing relationship with St. Baldrick’s Foundation. This foundation raises money for childhood cancer research and we couldn’t think of a better cause to support. We wanted to remind you that this foundation is our #checkinforcharity this month and to keep checking in or start if you haven’t yet! We want to be able to donate as much as possible to this cause and so keep this check in’s coming! st. baldricks_Lucas  

Oly 101 – Next Cycle

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There are only 3 spots left for the next Oly 101 Weightlifting Session!

It begins on March 7th and is open to both members and non-members. There is no weightlifting experience needed and this opportunity provides a great environment to learn and develop more efficiency in the Olympic Lifts!

You can use the program to help supplement your current CrossFit training or use it to focus solely on learning the lifts!

Contact info@oharecrossfit.com for more information on dates, times, and prices.

OCF Monthly Newsletter – February 2016

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New and  Improved for Friday Night Lights

The CrossFit Games Open is right around the corner, and we have made some changes for this coming year! We are really excited and have new sponsors joining in with us to make it even better! Whether you are an athlete or spectator come show support for your OCF community. The experience is much better for everyone when OCF family and friends are there to show support. On the fence about participating in the Open? Want to know more information about what we have in store this year for the "Friday Night Lights Experience"? Check out this video from Coach Angelo -

New OCF Gear On Its Way!

We have T-shirts that will be in by the 3rd week of February.  OCF joggers are being finalized and pre-orders will be out shortly, keep an eye out in our Front Area for the New Shirts & Pre-order sheet. They will go fast!

OCF T-Shirts

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OCF Joggers

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Next Cycle of Weightlifting 101 to Potentially Start March 7th!

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Did you know we have a waiting list in place for the next Weightlifting 101 Cycle?  We need 5 more athletes to sign up and we will be ready to schedule another cycle. If you, or anyone you know, is looking to gain experience and knowledge in the Snatch and Clean & Jerk, please contact us. Our program is for everyone, Crossfitter, non crossfitter, or anyone that is looking to understand weightlifting more. Contact Rocio for more information or to get signed up.

Friends and Family Referral Program made Permanent!

event-2 First off, thank you to all OCF members who have referred OCF to their friends and family. We are truly grateful for you giving us the best compliment there is - sharing OCF with the people that are close to you! Due to the increased demand, and response of the program, we have decided to make the program a permanent monthly offering! If you feel that OCF is worthy of sharing with a friend or family, we will allow them free entry into our 3 week Foundations Program. Have a friend that already does CrossFit, but needs to be doing it the OCF Way? We will give them a month to experience CrossFit, OCF Style.