OCF Monthly Newsletter – April 2017

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Are you "Summer" Ready?

OCF Tone and OCF Shred are open for registration finally TODAY (see link below to purchase)! We want to know what you think of possibly doing a Shred/Tone organized class at OCF?

The current programs, as is, are 6-week long individual programs that are to be done on your own time and in your choice of setting (i.e. OCF, Home Gym, X-Sport, etc.). Although, if we get enough interest, we are considering opening up the Shred/Tone programs to an actual class held at OCF!

If you are interested and want to know more, email Becca@oharecrossfit.com!


Weightlifting 101 - 1 Spot Left!!

Only 1 spot left in the new OLY 101 session! It starts next week, and the details are below.

  • Dates: May 1st - June 24th
  • Days: Mondays and Wednesdays @ 6:30 pm, Saturdays @ 12 pm
  • Cost: $150 for 8 weeks

Email Rocio@oharecrossfit.com to claim the last spot!


Coach Rocio and Coach Susie complete CrossFit Rowing (Erg) Seminar!

This past Saturday, CrossFit HQ held an all-day Rowing Seminar to teach athletes and coaches better rowing technique for efficiency, power, and speed. Coach Rocio and Coach Susie both participated in the Rowing Seminar and we can’t wait for all of the knowledge they now have to share with the classes! If the rower is an enemy of yours, find Rocio and Susie next class and get some tips!

This Week at OCF – 4/3

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Schedule Change Saturday 4.22!

Saturday we will be hosting the CrossFit Rowing Seminar. We are very exciting for those of you that chose to attend! Saturday Class Schedule - 8am ONLY There will be NO 9am or 10am classes

Bodybuilding Promotion

Now that the Open is over, are you ready to just train for looks? The coaches at OCF have developed two programs geared towards weight-training and cardio fit for aesthetics rather than performance.

Here are some details about the programs:

  • 6-weeks long with 3-days per week of workouts
  • OCF Shred is geared towards the guys who want to get that ‘shredded’ look for summer. OCF Tone is geared towards the ladies that want to ‘lean out’ their summer body!
  • Each workout lasts around 45-60 minutes
  • You are able to do your workouts on your own, in your own time, and at whatever location works best for you (i.e. home gym, globo gym, OCF)
  • The workouts will be sent to you via FitBot which is an online program that you can find the workouts, demo videos, and post comments regarding the workouts for feedback from one of our coaches!
  • They include lots of body-building style accessory work to help get you lean and toned!
They launch on Monday, April 24th, so make sure you don’t miss out and reserve your program today! Email rocio@oharecrossfit.com for more info!

WL 101 Next Start Date w/ Registration Info

Did you miss out on the last OLY 101 session and have been anxious for the new one to pick up!? Well, you don’t have to wait much longer!

NEXT OLY 101 SESSION STARTS MAY 1st!

OLY 101 is a great way for beginner weightlifters to becomes more confident with a barbell, learn the Olympic lifts, and have some fun! Here are the details about the program:

  • COST = $150
  • Dates - Monday May 1st - Saturday, June 24th (8 weeks)
  • Days/Times - Mondays and Wednesdays @ 6:30 pm, Saturdays @ 12 pm

This Week at OCF – 4/3

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5-Week Nutrition Empowerment Challenge

It’s not too late, if you want to sign up for the 5-week Nutrition Challenge, make sure you e-mail Becca at becca@oharecrossfit.com to get in by Tuesday, April 4th! The summer is just around the corner, make sure you have your summer body ready and create a lifestyle that you can maintain! Stop dieting and start changing your life.

Congratulations to everyone who participated in the open!

We are beyond proud as coaches of all of the members who participated in the CrossFit Open this year! Whether it was your first Open or your fifth, we know you gave it your all every workout and it was fun to watch.

Now that the Open is over, it’s a great time to revisit your goals you have for the next year! Are there things you want to work on? Maybe the rowing really got you in 17.4, or maybe the double unders were your stopping point on 17.5. Talk to one of the coaches about planning out how to get better at your weaknesses! Until next year!


Thank you for attending the Nutrition Seminar!

Thank you to everyone who took their time this past Saturday to attend the Nutrition Seminar! We hope you learned some good information and we are excited to start the 5-week Challenge with everyone this week!

It is always fun to help our members learn more to help get closer to their goals.

If you missed it, check out the Facebook Live feed we recorded on our O’Hare CrossFit Facebook page!

OCF Member of the Month – March 2017

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Tom Mosher

March 2017

Tom became a member back in September and from the moment he came to the gym, he has made an impression on the coaches and the community.  Tom showed up for his intro class over an hour early so that he could stretch on his own.  He has always taken responsibility for his progress and he is always looking for more knowledge to be a better version of himself.

Tom is over 70 years old, but he doesn’t let any of that stop him from trying to be better with each class or opportunity.  He recently completed the OLY 101 session where he worked on making his lifting form and he also took place in the 2017 Open finishing every workout!

He has been a new addition to the 7:30 pm Wolfpack crew and he is always a lively, smiling face around the gym with great energy.  We couldn’t be happier to have him as a big part of the #ocffam and we think it’s safe to say he is an inspiration to everyone!

Get to know Tom! 1. When did you start CrossFit and why? Two two years ago, at LA-Fitness, a trainer who did CrossFit started me on HIIT WODs. He told me he thought I could do CrossFit, so I signed up for what was called 101 at a downtown box. I never made it as far regular Crossfit WODs , because I was intimidated by the accomplished athletes. The intro to Oly was minimal and I thought this is sure path to injury. On the internet, I started looking at other boxes and I saw O'hare offered Oly classes. I came for $21 for 21, signed up for Oly, and then, after appraising the coaches and classes, committed for 12 months! I think that the fitness/performance approach is perfect for a beginner. 2. What time of day do you come in? 7:30 pm 3. What is one type of movement you hate and one you love? Hate: One legged movements i.e., RDL's and the like Love: Thrusters (when I engage my legs for the OH) 4. Any big goal(s) set for the next year? To be functional in Olympic Lifting. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) Three athletes: Susie Castro, Rocio Delgado , and Lupe Garcia. They have all but exploded my stereotypes of male athletic prowess, i.e., bulging muscles, etc. All three are really strong, possess great stamina, and execute CrossFit movements with the precision and skill I ASPIRE to. 6. Tell us one fun fact about you. I lived with homeless folk in the Ocala National Forest for six months. We subsisted on food stamps and dumpster diving. I loved the people and was the healthiest I've ever been. Went down to Florida in December and stayed until July; I only left because every insect there bites in the summer. I was called Swami Tommy by all who knew me; this was 8 years ago. 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? Guacamole and Ezra Pound's Cantos with a guide to the Cantos 8. How has CrossFit helped you in sports? Life? Made me more capable of doing the landscaping tasks; this summer I will be building a waterfall for my Koi Pond and trimming trees for the first time in 6 years. 9. How have workouts changed for you over the years? Workouts before CrossFit were exclusively running. 10. Rate the following on a scale of 1 to 10:  

Check in for Charity – April 2017

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We started Check-In for Charity to help support the many local charitable organizations that are near and dear to our members. We want to be able to give back and get the entire community involved in the process. Our community is the backbone of O'Hare CrossFit and we are here to support you! How It Works Each month we will select a new local charity based on a member recommendation. Members then need to check-in to OCF on Facebook at every visit. We will then donate $1 for every check-in to a different local charity each month. (Donations will be limited to $500 per month) Charity for April 2017 Member - Michelle Verde Joseph F. Bronge III Memorial Foundation offering a hand to Law Enforcement Families This non-for profit charitable organization was was created in remembrance of a dear friend, Joseph Bronge by our life long friends. Joseph Bronge was a Cook County Deputy Sheriff and was always dedicated to helping others. Unfortunately, Joseph Bronge struggled with demons inside him that no one knew about and he committed suicide. Our friends got together with the intent to create a legacy that highlights Joe's passion of always lending a hand to the unfortunate and increase appreciation for law enforcement officers. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.

OCF Monthly Newsletter – March 2017

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O’Hare Kid’s CrossFit Classes

ONE WEEK LEFT to sign up!! If we do not fill at least 10 spots for the program, we will not be able to move forward with the program. We still have spots to fill.

Let your friends know the details!
  • Start Date: Saturday, April 1st

  • Day/Times: Saturday’s from 12 pm - 1 pm

  • Cost: $150 for 8-week session (ends May 20th)

  • Ages: 12-16 y/o

If you have any questions regarding the program, please email rocio@oharecrossfit.com OR go HERE to sign up now!

Check out some reasons why kids should be exercising regularly!


Friday Night Lights 17.5 Post Party

It’s the FINAL week of the Open! You’ve all done such an amazing job so far, there is nothing left to do but CELEBRATE!!

We will be having a Post-Friday Night Lights party THIS Friday night, March 24th. Following the last heat of 17.5, we will be providing Slice Factory catering for everyone! We will have pizza, burgers, sides, etc. All you need to do is bring any beverage you wish to enjoy (adult beverages are allowed)! If there was ANY week for your family and friends to come cheer you on, THIS is the week. Show them what OCF is all about!


Coming Soon....OCF Shred & OCF Tone

Now that the Open is coming to the end, let’s focus on what the main reason we work out is…to LOOK GOOD! We bust our butts in the gym each day so we are capable and strong, but no one cares how strong they are if they don’t look the part. Ladies, do you wish bathing suit shopping wasn’t something you dread, but instead look forward to because of how great and toned you look? Guys, don’t you wish you could SEE the definition of those muscles we work hard for? The O’Hare CrossFit coaches have created two new accessory programs to help YOU get that summer body you want. OCF Shred is aimed for the guys, to build that muscle and look jacked. OCF Tone is geared for the ladies with some extra cardio to help you get that lean look. Keep your eye out for the release of the programs COMING SOON!    

This Week at OCF – 3/13

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CrossFit Kids Program - STARTS April 1st!

We know how much you all love CrossFit, so why not share the fun of CrossFit with your kids? Give them something different than their normal sports practices and something that will help them grow into strong, capable young adults!

Here are the details:

  • We must have a minimum of 10 sign-ups or else we will not be able to go forward with the program
  • Dates: April 1st - May 20th (8 weeks)
  • Cost: $150
  • Day/Time: Saturdays @ 12-1 pm
  • Ages: 12-16 y/o
  • Location: O’Hare CrossFit
You can sign up HERE!! Or email info@oharecrossfit.com with any questions you may have. Time for the whole family to get the CrossFit experience!

Nutrition Seminar + 5-Week Nutrition Challenge

Looking to get that summer body started?? We have you covered! We are going to be hosting a Nutritional Seminar and following it up with a 5-week Nutritional Challenge to help you lose weight, gain muscle, or just look good in that bathing suit come July!

Here are the details:

  • Seminar Date: Saturday, April 1st @ 11 am (FREE)
  • Nutrition Challenge Start Date: Tuesday, April 4th
  • Cost of Nutrition Challenge: $100

What will the challenge include?

  • Individual Meal Plan Help
  • InBody 270 Body-Fat Testing at the beginning and end of the challenge
  • Approved Foods List
  • Weekly Email Check ins with Nutritional Coach Becca Chilczenkowski
  • Help with struggles, plateaus, and accountability
Keep your eye out for how to get signed up for the challenge or email becca@oharecrossfit.com with any questions!

Friday Night Lights Info

We only have 2 weeks left of the Open! Each week has been absolutely amazing and we couldn’t have the energy we do without all of you amazing athletes and your supporters.

Just a quick reminder about each week of the Open:

  • Make sure you sign up for a heat time during the week and be ready to go at that time!!
  • Try your best to stick around and cheer on all of the athletes participating - everyone deserves a fan!
  • Do your best and be proud of your efforts!! We are proud of you, that’s for sure!

As always, friends and family are more than welcome to come and cheer you on. Show them all of your hard work and all of the amazing things you are capable of!

Heats start at 6:30 pm each Friday, see you there!

This Week at OCF – 3/6

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Running Club - Only 3 Spots Left!!

Running club starts NEXT week and will help you on anything from:
  • Running form
  • Running pace for different races and workouts
  • Running endurance
  • Getting ready for your next race, whether it is your first 5k or your first marathon!

Start Date: Wednesday, March 15th Days and Times: Wednesdays @ 7:30 pm and Sundays @ 9:30 am Location: Grant Park Recreation Center (44 W Golfview Dr, Northlake, IL 60164)

To sign up - email info@oharecrossfit.com now and save your spot before they are all gone! If you want to learn more about what running club is all about, or to learn more about the coach of running club, Triton’s Track Coach Mike Olsen, then check out the informational video HERE!

Weightlifting 101 Session Ends

We wanted to extend a huge congratulations to all of the amazing members who took part in the most recent WL 101 session! It was our largest session yet, and we had so much fun with everyone. Check out the highlights from the most recent session! If you’re interested in taking part in the next Weightlifting 101 session, look for more information on one starting in May!

OCF Member of the Month – February 2017

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Cindy Lou

February 2017

Cindy Lou has been a member for nearly 3 years now and she has accomplished so much in her time at O’Hare CrossFit. She has ran a marathon, she has taken part in multiple CrossFit Opens, and she recently also just joined in on our Oly 101 session!

She is a staple in the 7:30 pm #Wolfpack crew and she has always been a friendly face for newcomers to OCF and to the 7:30 pm class. In her time at OCF, she has also undergone a major physical transformation and seen amazing success with weight loss and strength gains.

We couldn’t be more proud of all that Cindy has taken on since her time at OCF and we know she is capable of so much more down the line.

Get to know Cindy Lou! 1. When did you start CrossFit and why? I started CrossFit in April 2014. I found out about CrossFit and OCF through my friend Emily and I was so intrigued by her weight loss that I decided to give it a try. When I first started I wanted to work on losing weight and getting ready for a Tough Mudder run. 2. What time of day do you come in? I come in at 7:30pm with the WOLFPACK!!! Love my crew! 3. What is one type of movement you hate and one you love? I HATE burpees with all my heart and soul, and lunges! But I love everything else we do at the gym, especially any type of lower body workout because booty gains! 4. Any big goal(s) set for the next year? This year I’m hoping to cut my marathon time for the Chicago Marathon in October and keep up with my brother and sister. I want to continue working on my weightlifting and finally make it to Performance. Also, drop my body fat to finally have some abs in my life. But overall, I just want to be the best version of myself and see how far I can take my body. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) I don’t have a specific athlete that inspires me but I love watching all the women who CrossFit. I love how they continue to change the stereotype and do what they love even though it may not be the norm in our society. #StrongIsBeautiful Also, I have to give a special shout out to my wolfpack, they always keep me going and push me to never give up in life and in the middle of a workout. 6. Tell us one fun fact about you. I am currently going to school to pursue my master’s degree to become a Nurse Practitioner, Midwife. So with that being said, I have a goal to deliver a certain amount of babies into this world and a couple of my friends have agreed to let me deliver their babies in the next couple of years. (I know it’s a little weird) 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 have to go with sushi and music. I’m always listening to something throughout my day, so any type of music player that can play Spotify would be great and maybe a book too. 8. How has CrossFit helped you in sports? Life? CrossFit has helped me with my overall health and with all my fitness goals. I’ve lost so much weight throughout the years and keeping it off can be very hard but OCF has been the consistency in my life to help do that along with my nutrition. As far as in life in general it has changed me completely. OCF has helped me deal with breakups, death, and everything that life has thrown at me. It has made me a stronger person not only physically but mentally as well. It has helped me realize that with every bad thing that can occur there is good that can come out of it. It continues to help me get out of my bubble and has given me the confidence to go after my goals in life. I don’t think I would be the person I am today without OCF. 9. How have workouts changed for you over the years? I’ve been with OCF for a long time so with that my priorities have changed over the years. When I first started all I wanted was just to be able to complete a workout. Now I’m more focused on getting stronger and working on my form with my lifts and hopefully, moving to performance this year. 10. Rate the following on a scale of 1 to 10:

Check in for Charity – March 2017

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We started Check-In for Charity to help support the many local charitable organizations that are near and dear to our members. We want to be able to give back and get the entire community involved in the process. Our community is the backbone of O'Hare CrossFit and we are here to support you! How It Works Each month we will select a new local charity based on a member recommendation. Members then need to check-in to OCF on Facebook at every visit. We will then donate $1 for every check-in to a different local charity each month. (Donations will be limited to $500 per month) Charity for March 2017 Member - Autumn John The Pancreatic Cancer Action Network is a nationwide network of people dedicated to working together to advance research, support patients and create hope for those affected by pancreatic cancer. My mother passed away from pancreatic cancer 3 years ago at the young age of 55. She died nearly a year exactly from her diagnosis. It has a survival rate in the single digits which is unacceptable and their goal is to increase the survival rate by 50% by 2020. It was devastating and that is why this is the charity I consistently donate to. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.