Check in for Charity – June 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 June 2017 Member - Detty V. Sarah’s Inn is a non-profit organization in our community whose mission is to improve the lives of those affected by domestic violence and to break the cycle of violence for future generations. Our services and initiatives focus on ending relationship violence through domestic violence crisis intervention, community education, and violence prevention programs for youth. I've been a participant of Sarah's Inn and they are changing lives, the members are dedicated to help victims of domestic violence by given them the tools, support and guidance to get out of these types of relationships. They also provide counseling for adults and the children who have suffer from domestic violence. They have several events throughout the year to help adults become independent for example a back to school assistance program, during Christmas they have a toy fair, and even if it's just as simple as getting a new cut and style at a local hair salon. This can give someone the boost of confidence to someone who needs to escape. They are an awesome organization who helps and improves lives in our neighborhood. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.

OCF Monthly Newsletter – May 2017

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Memorial Day Hours

We will be performing the CrossFit Hero workout “Murph” on Memorial Day in honor of Lt. Michael Murphy. Due to the holiday we will have ONE class on Monday, May 26th @ 9 am.

Please come hydrated and ready to work! You can either perform the workout on your own or split it up with a partner!


In House Competition & Draft

Have you always wanted to try competing, but are nervous about doing it at a big competition? Or maybe you just want to throw down with your friends??

Well - the OCF In-House Competition is BACK and it’s the perfect opportunity to have some fun, get in some friendly competition, and show the gym what you’ve got!! Here are the details for the competition:
  • Dates: Saturday, June 10th and Sunday, June 11th
  • Time: From 9 am - 3 or 4 pm each day
  • *Each team will include 1 fitness member, 1 performance member, and 1 “competition” member (including your coaches!)

We will be running a “Draft” for the In-House Competition and you can sign up for the draft starting Tuesday, May 30th! You will find the sign-up sheet on the front desk!


Summer outing - Lake Michigan Dinner Cruise!

Are you ready for some quality #ocffam time NOT at the gym? Where you can wear normal clothes, have a drink (or two), and make some new friends from the gym? Well, then save the date! We will be having our Annual Summer Outing for the gym this June. Here are the details:
  • Dates: Saturday, June 24th
  • Time: Boat Boards @ 4:30, Cruise is from 5-7 pm
  • Cost: $95.06/person
  • What does it include?
    • Lake Michigan Cruise
    • Reserved Seating | Private dining
    • Unlimited and freshly prepared Dinner Buffet
    • Complimentary Coffee, tea, and Water
    • Cash bar service
    • Live DJ Entertainment
    • Access to skydeck lounge – Spirit of Chicago now featuring topside interactive games
    • All taxes, fees, and service charges
We are looking into getting transportation to and from gym. Email Rocio@oharecrossfit.com with any questions and look out for where to buy your tickets THIS week! You won’t want to miss it!

This Week at OCF – 5/15

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Bulletproof Seminar - THIS SATURDAY!

Are you wondering how you can make your body more #bulletproof? Or maybe you’re dealing with a nagging injury? Well, make sure you have your ticket to attend! We will be hosting ActiveLifeRx and their coaches/doctors to help assess and work with each of you to make your body stronger, more stable, and more balanced.
  • Date: Saturday, May 20th
  • Time: 11 am - 3 pm
  • Cost: $99
  • Sign Up HERE!

Kipping Pull-Up Clinic Fun!

We had so much fun helping out some of our members this past Saturday get more comfortable with the high-skill movement of the “Kipping Pull-Up”.

Coach Becca and Coach Angelo worked through proper body-positioning, strength development drills, and progressions to improve the efficiency of the kipping pull up. We look forward to seeing everyone continue to work on their skills to keep improving!

If you were unable to attend, but are interested in a 1-on-1 session with one of the coaches to learn the kipping pull-up, or any other skill, email becca@oharecrossfit.com to schedule a 1-on-1!

Congratulations to everyone who participated in the Nutrition Challenge

Coach Becca could not be more proud of all of the Nutrition Challenge participants. Over the past 5-weeks, over 20 members dedicated time and efforts to improving their nutrition and creating a healthier lifestyle.

During those 5-weeks, challenge members worked on understanding what was in certain foods, how much food their body needed, and how to fit it into their daily lifestyle. By the end, the results spoke for themselves:

Total Body-Fat Lost: 36.4% Average Body-Fat Lost: 1.7% Total Weight Lost: 105 lbs Average Weight Lost: 5.8 lbs Keep your eye out for another challenge coming up after the summer-time!! If you’re looking for some one-on-one nutritional coaching in the meantime, click HERE to get more information!

OCF Member of the Month – April 2017

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Katie and Jake

April 2017

Katie and Jake are an amazing young couple, engaged to be married (this summer!) and they came to OCF last summer and have become a major staple in our community ever since. From the start, they completely welcomed the methods of CrossFit and nutrition for their success. They both are young, competitive, fire-filled individuals that wanted to better themselves as athletes from the start.

They were both big time athletes all through high-school and college, but CrossFit created a new challenge for them and they have risen to that challenge. They have worked on their weaknesses and both competed in their very first CrossFit Open this past year not even a full year into CrossFit! They crushed the workouts and have both moved into Performance since then and continue to improve each day.

They are a big part of the “6-flirty” crew during the 6:30 pm class and have made fast friends with lots of our members. We cannot wait to see where CrossFit takes them in the future and we love having them as part of the #ocffam.

Get to know Katie! 1. When did you start CrossFit and why? I started consistently attending CrossFit in July 2016. I tried a class one time in college and loved it. I have always been a competitive athlete and the one time I tried a class I fell in love. It wasn’t really in my budget during college, so I worked out on my own until I graduated and started CrossFit at OCF. 2. What time of day do you come in? I would definitely consider myself a part of the 6:30pm crew also known as Six-Flirty. Although sometimes I join the 5:30 and 7:30 classes. 3. What is one type of movement you hate and one you love? One movement I hate is the snatch. I hate it because I feel like it is a hard movement that just doesn’t come naturally to me. One type of movement I love is the deadlift. 4. Any big goal(s) set for the next year? I’d say a big goal of mine is to get more confident in my gymnastic work (i.e. get a strict pull-up, muscle up, etc.) and just to become a better athlete. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) I definitely have to say my spirit animal, Becca Chilczenkowski. She reminds me a lot of myself and knows exactly what to say to me in a workout to get me going. She is inspiring, a beast, great athlete, and I mean, come on, she is my spirit animal so I have to say her. 6. Tell us one fun fact about you. One time I fractured my skull by falling off a car. Ask me for the deets! 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? Honestly, probably fruity pebbles and some device that plays music. 8. How has CrossFit helped you in sports? Life? CrossFit has helped me became patient, dedicated, confident, and self-loving. I hate failing at anything, but in CrossFit you fail all the time. Without failure, you never feel success. It has helped me enjoy the process in all aspects of my life. 9. How have workouts changed for you over the years? I started off my athletic career as a three sport athlete, transitioned my workouts to lifting and cardio at the gym while always playing intramurals. I was always looking for something that was more competitive than the gym. Once I found CrossFit, nothing compared. 10. Rate the following on a scale of 1 to 10: Get to know Jake! 1. When did you start CrossFit and why? I started CrossFit two month after I received my undergraduate degree in July 2016. Katie and I had just moved to Chicagoland, were looking for something new to do, and thought CrossFit at O'Hare would be challenge and enjoyable (PS - Katie talked me into it!). 2. What time of day do you come in? I usually come in at 6:30 pm, right after my workday. If I'm working longer, I can be seen at 7:30 am. Occasionally, I've been seen in the mornings and try to make it Saturday mornings as well. 3. What is one type of movement you hate and one you love? Love: Handstand Push-ups Hate: Rowing 4. Any big goal(s) set for the next year? Since starting CrossFit I have gained about 10 lbs (may not look like it, though). It's my goal to put on another 10 lbs before I start to just maintain my body. The way I'll accomplish that is to hone in my eating a little more, try to eat enough to get over my outrageous metabolism, and get stronger in Olympic style lifting workouts. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) One athlete that inspires me is Chicago's own, Jabari Parker. The first time I learned about Jabari was when he committed to Duke out of Chicago's Simeon High School. I'm a huge Duke fan and I loved watching him play and was excited when my Milwaukee Buck's drafted him into the NBA. Since then, I've learned that Jabari seems to be one of the most humble, amazing dude's in the NBA. His commitment to his Mormon faith, giving back to both the Chicago and Milwaukee communities, and his ability to fight through 2 torn ACL injuries (on the same knee) before he turns 22 is inspiring to say the least. In a league full guys making crazy amounts of money, Jabari is as real as they come. 6. Tell us one fun fact about you. My mom still buys and wraps a Lego set every Christmas because I told her if she's going to get me a gift until I die, I want it to be Lego's. 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'm a practical person, so I'll go with an a stick lighter with unlimited fluid. That way I'll be survive longer than the person who picked their childhood stuffed animal. As for food, I'll take a nice steak to kick things off right on the island. 8. How has CrossFit helped you in sports? Life? I've been an athlete my whole life, but I'd have to say CrossFit is the one sport that I have not been able to rely on my raw athleticism or talent to succeed. CrossFit will always expose something you are not good at, and even when you think you're good at something, there is always someone better. This everyday grind to get better has transferred into my "other" life; professional, personally, and emotionally I feel more confident in my work, actuarial exams, and everyday activities. 9. How have workouts changed for you over the years? Growing up in middle school and high school I was a part of many fantastic teams. My club soccer team took 2nd in the state of Wisconsin for a couple years during my high school years, and I was apart some above average basketball teams throughout these times as well. In college, I transition to playing intramurals and it was less competitive. I needed to regain that competitive edge, and found CrossFit. CrossFit is the first time I've done an "individual" sport and I find it more challenging because the only person you can rely on is yourself. 10. Rate the following on a scale of 1 to 10:  

This Week at OCF – 5/1

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OCF Shred & Tone - Purchasing Extended for 1 day ONLY!

If you forgot this weekend, don’t worry, we are extending the availability of OCF Shred and OCF Tone for just a couple of more days. The program has been a HUGE hit and we’ve already had tons purchase and get working towards their #2017SummerBody… Don’t be left behind, you can purchase the programs at the links below, OR you can fill out these forms to find out more about the programs!! OCF Shred OCF Tone Don’t have any questions…?? Purchase now! SHRED - Geared towards building muscle and getting stronger! TONE - Geared towards getting lean and looking slim!

Rowing Seminar - Thank You Participants!!

We had people from all over the country fly to Chicago to participate in the CrossFit Rowing (Erg) Course and it was such a great time.

Two of our own OCF Coaches, Susie and Rocio, took part and learned ALL about rowing technique, efficiency, and power. They are ready to share their knowledge with you, so next time you have them as your coach in class, make sure to pick their brains on your rowing form! They are ready to help!

Another upside to the rowing seminar being hosted at O’Hare CrossFit, is now we have ALL brand new rowers to use! We can’t wait to get our cardio on with the pretty new Concept 2 Rowers.

Don’t Mind Us - REMODEL Underway!

You may notice when you walk into O’Hare CrossFit in these coming weeks that there is something different about the front area.

We are renovating our lobby area to better suit you all as members in terms of storing your equipment and make the purchasing of apparel, food/beverages, and supplements as easy as possible!

We also want to make sure you have a fancy-looking place to show off to your friends and family if you ever choose! We appreciate you understanding as we undergo this process!

Check in for Charity – May 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 May 2017 Member - Laurin Ferguson Carrie and Terry Meghie started the Jackson Chance Foundation (JCF) to enrich the lives of families with babies in the NICU by allowing them to spend more time with their baby. What most people don't know is that parents are required to pay for parking while they visit their babies in the NICU. Sometimes these stays can be months at a time and the burden of the astounding parking fees can prevent too many families from visiting their children.The foundation has partnered with the Ann & Robert H. Lurie Children’s Hospital of Chicago to launch the NICU Transportation Program, which provides complimentary transportation (parking, CTA/Metra vouchers) to all families for every day their child is in the NICU. Prior to the NICU Transportation Program, monthly or daily parking passes did not exist, and families did not have access to in and out privileges. As a nurse who cares for these tiny little humans this foundation helps ease the burden for my families. It allows them to spend time with their children and worry about one less thing. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.

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: