OCF Monthly Newsletter – February 2017

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CrossFit Open LIVE ANNOUNCEMENT #1 - Thursday, February 23rd

Immediately following the CrossFit Games 17.1 live announcement, we will have OCF’s very own live showdown!

Each week, we will have some of OCF’s very own members go head to head right after the workout is announced. Come cheer them on or tune in LIVE to O’Hare CrossFit’s Facebook Page to watch them duke it out! DETAILS:
  • Time? 7:45 pm - IMMEDIATELY following the CF Games Live Announcement

  • Where to watch? Facebook Live via O’Hare CrossFit’s page (or you can come and watch at OCF!)

  • Who will it be? Each week will be someone different, but we have a re-match to kick off the first week! Any guesses….?

We kick off the 2017 CrossFit Open THIS FRIDAY!

We know you’ve probably been hearing a lot about this “CrossFit Open” and Friday Night Lights, but what is happening??

The CrossFit Open is the first stage of a world-wide competition! The cool thing about the CrossFit Open is that ANYONE can sign up for it. Even if you’ve only been doing CrossFit for 6 months. It spans across 5 weeks, where one workout is announced (on Thursday nights) each week. Then, you have until Monday afternoon to perform that workout and submit your score! At O’Hare CrossFit, we perform the workouts together at our Friday Night Lights each week! Those that sign up for the Open:
  • You will sign up for a heat time-slot each week to perform your workout with a judge to count your reps and help you through it. (The sign up sheet is on Rocio’s desk!)

  • Be there at least 20-30 minutes before your time slot to warm up, because during the Open, warm ups are on your own! (Don’t worry, we’ll help you figure out what you should do to warm up, we just won’t be taking you through it like in class).

  • Be ready to go at your time-slot because we will start them promptly!

For those that aren’t signing up for the Open - come watch and cheer your fellow class members on! It is an awesome atmosphere, and an even better one if the athletes have friends, family members, or other #ocffam there to cheer them through the workouts!

CrossFit Open Registration - HAS to happen before Wednesday!!

If you haven’t yet signed up for the Open, do it now!! We will not be able to assign you a time-slot for the Friday Night Lights if we don’t have you registered. Here is how to sign up::
  1. Go to games.crossfit.com

  2. Scroll down and find the “Open Register” link

  3. Create a profile and select “O’Hare CrossFit” as your affiliate

  4. Enter in your info!!

If you need help, ask one of the coaches, but we can’t wait to see you there on Friday night!!

This Week at OCF – 2/13

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The Open starts NEXT week!!

Make sure you don’t miss out by missing the sign-up date! You need to register on the CrossFit Games website here! This is where you will get to enter in your scores each week after the workout is completed.

The registration is only $20, but the experience you have during those 5 weeks will be priceless. Each week, during Friday Night Lights, we will:
    • Schedule heats of 5-7 athletes to go during time slots from 6:45 pm - 8:30 pm (these sign up sheets will go out on Monday’s of each week at the gym)
    • Each heat’s athlete will have a judge to help them and judge them through the workout of that week.
    • Have a special sponsor for each week (Fit-Aid, FitVine WIne, UR Supplements, and more!)
Fans, families, and supporters are ALL welcome each Friday night to come watch you get after the workout! We can’t wait to see all of our amazing OCF athletes compete starting Friday, February 24th! P.S. - Make sure you sign up!

#LifestyleNutrition Program - 5 more spots now available!!

We have opened up spots for only five more clients! Get them before we close off and begin the waiting list. Your life could change if you find the change you need with your diet. It is often the missing piece to your goals and the body you’ve been working for! The program includes not only an individualized plan and approach, weekly accountability check ins, but also monthly body-fat measurements with O’Hare CrossFIt’s newest hi-tech Body Scanner. Normally, this would is a $100 value, but is all part of the program’s price. Sign up now, or find out more information by clicking HERE!

Accessory Program - Muscle up

The open is coming up, and one movement that has always been in there are the Holy Grail of CrossFit, the “Muscle Up”. Do you wish that you could finally conquer this skill?

Check out our Muscle Up accessory program!! It is an individualized 6-week program that has 3 days per week of accessory work to help improve the strength and skill needed for a muscle up. This program can be done completely on your own time, and will have personal feedback from one of the OCF staff coaches! Find out more by clicking HERE and if you aren’t convinced, check out the before/after testimonial videos from one of our accessory program clients!

This Week at OCF – 2/6

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Open Prep Seminar

Thank you so much for everyone who came out this past Saturday to learn and prepare for the Open! We are so excited for everyone who is doing their first, second, or fifth Open this year! It’s a time for us to come together as a community, compete, and have fun.

We hope everyone took something helpful away from the seminar and if you have any further questions or anything you’d like to work on more, ask one of the coaches! The Open is only 3 weeks away!

Running Club Coming Soon!!

You all asked for it, so we brought it back! Running Club is returning and getting you ready for those summer running workouts! Or maybe you are getting ready to run your first half-marathon or marathon. Have you ever worked with a running coach on form, or pacing? Now is your chance! In running club, you will work on running form, running pacing, and endurance! Here are the details:
  • Dates: March 15th - May 28th
  • Days: Wednesday @ 7:30 pm and Sundays @ 9 am
  • Location: Grant Park
  • Cost: $150 for 11 weeks
We will be having an informational session coming up, so keep your eyes peeled for the date, but if you are ready to sign up now - email info@oharecrossfit.com for more info!

Accessory Program - Pullup

Are you ready to finally start doing those Open workouts Rx?? Or do you wish you didn’t have to grab a box for pull-ups anymore?

Check out our Strict Pull-Up Accessory Program which is a 6-week program to help YOU get your first strict pull up. It is 2 day/week program that you can do on your own before or after classes and you will receive individualized coaches feedback on the program each week. You can go to purchase the Accessory Program HERE If you are unsure if it will work for you, check out one of our own members, Vince Donlon talking about his experience getting not only is first strict pull up, but multiple in a row after the program!

OCF Member of the Month – January 2017

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January 2017

Since David began about 6 months ago at OCF, he has been nothing but dedicated to becoming a better athlete. He has shown consistency, hard work, and a great attitude during each class he is at.

His competitive spirit has pushed him to try new things, push his body to new limits, and he has seen an amazing physical transformation with it. He isn’t done yet, one of his main goals is to get a 6-pack by summer time (and he isn’t far off!).

We love seeing him at the 6:30 am or the 9 am each day, and you can tell he enjoys being there. We are excited to see him reach more of his goals this year through his hard work!

Get to know David! 1. When did you start CrossFit and why? September 2016 2. What time of day do you come in? 9 am 3. What is one type of movement you hate and one you love? I hate Toes to bar, they’re hard but I'm working hard on it. I love burpees I feel they make the whole body work. 4. Any big goal(s) set for the next year? 6-pack, Muscle-up, Handstand push-ups 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) Angelo Sisco. He is the best coach. Always make sure you doing the right movement and pushes me to be better every time. Joe Corvo - he is a beast I want to be in that shape I will be a mini beast. 6. Tell us one fun fact about you. I used to hate working out, and now I can't live without doing my workouts. 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? Coconuts, Picture of my wife and my baby 8. How has CrossFit helped you in sports? Life? It changed my life, I have more energy, I’m stress-free. One of my best decisions in my life was joining O’hare crossfit. Thanks to my brother for making me try crossfit and OCF for being the best. You guys are awesome. 9. How have workouts changed for you over the years? It’s a whole new world to me and I love the opportunity of learning something new everyday and become a better athlete 10. Rate the following on a scale of 1 to 10:   

Check in for Charity – February 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 February 2017 Member - Kim Kassam Autism Speaks has grown into the world's leading autism science and advocacy organization, dedicated to funding research into the causes, prevention, treatments and a cure for autism; increasing awareness of autism spectrum disorders; and advocating for the needs of individuals with autism and their families. I myself have a son with Autism, and it has brought awareness to myself and others that are close to Jordan. We have walked almost every year since Autism Speaks started their walk in 2005. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.

OCF Monthly Newsletter – January 2017

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Check out this coaching tip from Zach to help protect your shoulders and improve stability!

CrossFit Open Starts in ONE MONTH! Schedule a performance evaluation today!

The CrossFit Open is almost here!! Over the course of 5 weeks, starting the week of February 23rd and going through March 27th, O’Hare CrossFit as a community will be taking part in the Open workouts each week.

We complete the CrossFit Open in our home at O’Hare CrossFit, but you are able to test your fitness against individuals all over the world by signing up online and registering for this online fitness competition HERE! If you are unsure about whether you are ready, or if you feel you need help to become more ready, the coaches are offering FREE 30 minute performance evaluations to go over movements in the Open and how to best prepare for them. If you are interested, please email info@oharecrossfit.com to get scheduled.

The waiting list is growing, tell your friends to sign up before it gets any longer!

The OCF 2017 Waiting List is growing each day, but if you want your friends and family to experience what OCF has to offer, make sure you have them contact us today! They can fill out the intro form HERE. That way, we can schedule a one on one Intro session with them to discuss their options for joining the #ocffam! Just because class membership has a bit of a wait to join doesn’t mean they can’t get into O’Hare CrossFit for:
  • Nutrition Coaching

  • One on One Training

  • Individualized Programming

  • Small Group Training

Don’t let them delay any longer!

This Week at OCF – 1/16

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For the past 6 months, Susie has been going through a very in-depth coaching internship to prepare for taking on classes at O’Hare CrossFit. The internship includes:

  • Hundreds of shadowing and coaching hours
  • Numerous study hours to learn more about the sport of CrossFit and how best to teach it
  • One on one meetings to work on personal growth and self-reflection
To say that Susie has passed with flying colors is an understatement. Being a coach can be tougher than it seems and Susie has grown not only as a coach, but as an individual right before our eyes. We are extremely excited to welcome her to the coaching staff, and we know that she will add flare, heart, and a lot of knowledge to her classes. Help us in welcoming her as one of our new coaches!!

LIFESTYLE NUTRITION - What’s all the buzz?

We have recently revamped and expanded the nutrition program that O’Hare CrossFit coach Becca Chilczenkowski offers!

The program includes individualized plans and coaching for nutrition to help reach YOUR goals. Most individuals work hard in the gym, but either don’t know what to eat, how much to eat, or just struggle with accountability. The #LifestyleNutrition can help with that! The space is limited though, ONLY 10 SPOTS available!! So email becca@oharecrossfit.com now to find out how to sign up. There will be more information dropping this week on social media too! Make 2017 YOUR year and finally reach your goals! http://oharecrossfit.com/SQ-10667/lifestyle-nutrition-program/


If you haven’t noticed, or maybe you aren’t on social media, we have been documenting what it’s like inside of the lives of our coaches and the daily happenings at O’Hare CrossFit.

No more staged, edited episodes; these episodes are the TRUE real happenings inside of our lives and inside of the everyday life at OCF. What goes right, what goes wrong, inside of our relationships, etc. Sort of like a reality television show if you may… If you haven’t seen one yet, check out one of our favorite episodes:

This Week at OCF – 1/9

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We are SO excited to ring in this New Year with each and every one of you at OCF! We are going to make 2017 the best year yet! Let’s keep getting after those goals. New Year’s or not, we work for what we want!

Nutrition Supplement Seminar!! SAVE THE DATE!

Ever wonder if you should be taking protein powder? Or if there are any other supplements you should be taking that you don’t know about?

We will be going over ALL of the major supplements out there, what they are used for, and if YOU should be using them.

Date: Saturday, January 14th Time: 11 am to 12 pm Cost: FREE!!


You asked for it, so we wanted to deliver! We now have 5:15 am class 4 out of 5 days of the week!!

You can get in your workout before the weekend starts!! Starting this week, FRIDAY, JANUARY 6th!!

OCF Member of the Month – December 2016

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Jenn K

December 2016

Jenn Kowalska is a girl you may have noticed not talking a big talk, but walking a big walk. She joined us this past Fall as a “transplant” from another CF Gym and she has fallen into our community like she has been here for years already. She has a smiling face that you can’t miss and a work ethic that is admired.

Jenn has made friends quickly because she is easy to talk to, funny, and great to joke around with. Jenn also has a determination in her work ethic that we love seeing our athletes. She’s willing to work hard because she has goals for herself.

She just recently took on the 6-week Muscle Up Accessory Program to help work towards her first muscle up (just in time for the open!). We know she’ll crush the program just like she’s been crushing all of her workouts.

Keep it up Jenn! We love having you as a part of the #ocffam

Get to know Jenn! 1. When did you start CrossFit and why? I started CrossFit in January 2013. At the time, I was dating someone and we were discussing about joining a gym together and training for the upcoming softball season. I remember one of my friends would always talk about CrossFit and how I should give it a try because it’s fun and it would help me build strength, maintain or improve my endurance while helping me train for all my half marathons/marathons that I used to run. I brought up the idea of CrossFit to my boyfriend at the time, and he was all for it. We googled some boxes near us and reached out to them for more info. I originally started at CrossFit Enclave in Dundee. I was there from January – April 2013. We decided that we could probably do some workouts at home and save money. That failed. I trained a lot of the time on my own after that, mostly body weight stuff. Fast forward to January 2014, I decided I would rejoin CrossFit Enclave because I realized that CrossFit helps me stay more consistent with weight training, building muscle and strength while also being my stress reliever. Since then I have moved a couple times and have changed boxes twice. I will admit having to change boxes isn’t easy, but I couldn’t be more grateful to have the opportunity to have access to a CrossFit gym and continue on with what helps me be a healthier and happier person. 2. What time of day do you come in? I try to make it in at 5:15 am usually; however, with the holidays and work load at the office, I’ve been coming in at 6:30 pm more recently. 3. What is one type of movement you hate and one you love? Squats and wall balls are my favorite! Thrusters kill me…. I’ll take burpees over thrusters. 4. Any big goal(s) set for the next year? I have a few. Getting some handstand push-ups or walks would be awesome, also a muscle up. Would love to be able to string a few movements like t2b and double unders. Last, but not least, perhaps partake in a weightlifting competition. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) My biggest inspiration comes from all the athlete’s I am surrounded by. I absolutely love watching everyone come in and put in the work and make progress, whether big or small, you never give up. Some of you have injuries, yet you don’t stop, you don’t give up just because of one set back. The energy, determination and excitement from everyone is so contagious it truly pushes me to celebrate victory and never give up. 6. Tell us one fun fact about you. I absolutely love to bake from scratch, whether its bread, cookies or cupcakes. I’m not a fan of cooking. 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? Hmmm….. one food.... that’s a tough one, but Lara Bars have become one of my favorite on the go snacks recently so we will go with that. I feel like I could never get sick of them. A notebook and pen, I love to write and doodle. 8. How has CrossFit helped you in sports? Life? CrossFit has helped me become more consistent with working out and taking care of my health. It has helped me become more comfortable in my skin and become more confident. It pushes me to get out of my comfort zone and push myself to be a better version of myself in the world. 9. How have workouts changed for you over the years? I have gained a lot of strength and endurance over the years. It’s a different workout than I was used to. I have always been a runner, and still enjoy it from time to time. Running has definitely helped me with the pacing part of CrossFit workouts, but you add in weights with endurance, holy smokes….. it’s a whole other level and I love it! 10. Rate the following on a scale of 1 to 10:  

Check in for Charity – January 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 January 2017 Member - Tracy Cooper Zeta Phi Beta was founded on the campus of Howard University on January 16, 1920. The Sorority's international programs such as Z-HOPE (Zetas Helping Other People Excel) through Mind, Body and Spirit serve to empower people from all walks of life. It espouses the highest academic ideals and that has resulted in its members serving in groundbreaking roles in all fields of endeavor. Zeta chapters and auxiliaries have given countless hours of voluntary service to educate the public, assist youth, provide scholarships, support organized charities, and promote legislation for social and civic change. I, Tracy Cooper, have had the pleasure of being a member of this great organization for 26 years. Throughout the years my passion has been supporting the youth of our communities, possibly your children, with their educational and emotional needs. My chapter has provided the assistance for many college bound youth in our community and others through service. For January 2017, I ask that my fellow members of O’hare Crossfit join me in supporting the Forest Park Chapter of Zeta Phi Beta Sorority Inc. in raising funds to award as scholarships for youth who are academically qualified, and in need of assistance, to attend college. Every time you check in to OCF on FaceBook, you will be helping a youth make it to college. #ZPhiB #scholarships. For more information or to recommend a charitable organization, contact Rocio at rocio@oharecrossfit.com.