Zach Riberdy joins OCF Full Time Coach

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As of March 1st, Zach Riberdy is officially a full time coach at O’Hare CrossFit. As time has progressed, OCF has shifted its focus into hiring full time coaches. Coaching continues to be our main focus and it is the cornerstone of our mission. We want to provide the community with the best possible service and individualized attention. We could not be more excited to have Zach as a welcome addition to our already stellar group of coaches. Zach has a passion for coaching, learning and helping others that is truly remarkable. While he is new to our staff he has a wealth of knowledge and an excellent approach to developing functional skills and movements. His personality and approach to teaching directly parallels his professionalism and constant willingness to improve his own methodologies. Zach will be around OCF much more now. If you would like any help with anything, please feel free to ask him or email him at zach@oharecrossfit.com. Congratulations Zach, and welcome to the full-time OCF family. The passion our staff shares for fitness, service, and providing value is unparalleled, and Zach instantly makes us collectively better. We are a very strong team, and you should be excited for the future of our affiliate.

OCF Monthly Newsletter – March 2016

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OCF_Mission_Logo March_2016

16.5 Post CrossFit Open Party!

The 2016 Open has been amazing thus far!  All athletes have worked extra hard and already have so much to be proud of. So why not throw a party?  Come join the O'Hare CrossFit and CrossFit Harwood Heights Communities on Friday, March 25th to celebrate the end of the CrossFit Games open!  We will be meeting at: Underpass Restaurant and Lounge 9400 Grand Avenue Franklin Park, IL, 60131 We are offering a bracelet special for $20.00, that are good from 9:30pm - 11:30pm.  Bracelets include: Wines, premium mixed, drafts, domestic and craft beers during that time.  All are welcome!  We will see you there! Click below to RSVP! RSVP-on-fb

or

 RSVP-Email


Nutrition Challenge Winners

It was a long, challenging 30-days, but I could not be more proud of every single person that participated in this challenge.  Whether you saw the results you wanted or not, whether you stuck to it 100% or struggled to make even a few changes, the bottom line is that you took a step towards a healthier version of YOU!  
I hope that everyone plans to try to keep at least a few things they learned in their lives to help develop healthier habits and continue to see progress!

With that being said, it was a challenge, there was a scoring system, and hence there are winners. So I’d like to give a little extra recognition to the top 3 scores from the nutrition challenge, because I know first-hand they gave it their all, they put the time in, they made sacrifices, and the results showed in the end.  

Congratulations to the top 3 from the Nutrition Challenge!

First Place: Laura Reeves
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Second Place: Michelle Cross
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Third Place: Jose Santana
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Congratulations to EVERYONE!  You all did AMAZING! -Coach Becca Chilczenkowski


Apparel Pre-Orders - NEW PRODUCT!!

You will now be able to represent OCF with your tops AND your bottoms!

We are pre-ordering OCF brand sweatpants joggers and yoga capris!  There are sample sizes in the lobby area for you to try on and look at, and we are taking pre-orders ONLY until Wednesday, March 16th! There will be no left-over sizes to purchase, so get your orders in NOW - the sign up sheet for the sweatpants joggers and spandex capris is on Rocio's desk in the lobby area. Cost: Sweatpant Joggers - $40 Yoga Spandex Capris - $40

OCF Joggers & Capris

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Get your gear to rep #OCFFAM today!! Reserve_Your_Pair

Foundations Referral Program

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Have you heard the news....?  We have made our referral program permanent to all friends and family of our OCF members.  We are extremely humbled by the success that this program has had because we know you have given us the best compliment there is! If you have a friend or family member that has always been interested in trying CrossFit, but for some reason has yet to pull the trigger, give them the Gift of Fitness!   Give friends and/or family a $150 voucher towards getting started at O'Hare CrossFit. If they are brand new, this will go towards their Foundations. If they are experienced, it can go towards membership. Either way, they now have no excuse not to come and experience what we are all about!
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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