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.

This Week at OCF – 12/12

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Are YOU ready for The CrossFit Open?

Is this year your year that you will finally sign up for The Open?

Have you been seeing the weights on the board and wish that you could lift the Rx weight more often? You might want to look into the FitBot Accessory Programs that OCF has to offer then! What are they?
  • 6-week long programs (2-3 days per week sessions)
  • Complete them at your convenience!
  • Receive personal coaches feedback on your workouts!

What do they cover?

  • Absolute Strength
  • Olympic Lifting
  • Endurance
  • Muscle Up
  • Handstand Push-Up
  • Strict Pull Up

How much do they cost?

  • FREE (only if you finish them on time, though!) They are $147, but if you complete the entire 6-weeks of the program, then you receive a full refund if you are an OCF or CFHH member.

Looking to hear someone that did one and saw results….? Here is one of the many testimonials of success:


Last Chance for Sign up for CF Classes!

Final Call! If you have a friend that has been on the fence about OCF, let them know that they must get in before the holidays so they aren’t waiting on the waiting list! In 2017, OCF will stop taking new members and will develop a waiting list for those that would like to join the gym. Make sure your loved ones don’t miss out! January 1st to start that New Year’s Resolution will be too late!! Contact info@oharecrossfit.com to make sure you get them signed up before it’s too late!!


This Week at OCF – 12/5

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2017 OCF Waiting List - notify your loved ones before it's too late!!

As you may recall, we recently announced that we will no longer be taking new members in 2017. We will be creating a waiting list that will only open up when a membership spot becomes available.

If you have a friend or family member that you know is interested in OCF, let them know that they may want to start their New Year’s Resolution early…. They can sign up for a free intro class and try it out here: http://oharecrossfit.com/try-crossfit-session/new-to-crossfit/ AND….if they needed another reason to get going sooner rather than later, let them know that referrals receive a great discount on their foundations!


OCF/CFHH Winter Formal was a SUCCESS!

We want to thank each and every one of you who dressed up and danced the night away with us at the Winter Formal this past Friday. We hope you had an incredible time, and we couldn’t imagine a more amazing community to celebrate this past year and the holidays with. If you pledged to donate that evening by writing down your name and pledge amount with Natalia, please get money to Rocio this week via check or cash. Thank you!!

Start your New Year's Resolutions Early

Are you afraid that those pesky Holiday pounds are going to add up by January 1st? Get ahead of everyone else and start your resolution to finally reach your goals early!! In 2017, due to high demand, we will be increasing the prices of the nutrition program to:  OCF Members: $125/month Non-Members: $150/month The program offers:
  • Individualized Meal Plan Help
  • Weekly check-ins via email to assist with accountability
  • Monthly body-fat testing with a state of the art Body-Scan Machine (will give calories burned each day, total body fat, as well as body-fat distribution among the body)
  • Assistance in understanding food, developing a better relationship with nutrition, and working towards your goals
If you want to get in before the big rush and price increase, email becca@oharecrossfit.com to find out more information on the program and go into the New Year already working towards the new you.

OCF Member of the Month – November 2016

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November 2016

As you can tell from his questionnaire answers, Maciek has an amazing colorful personality.  Aside from that though, he has become one of our most dedicated members.  Since joining about 6 months ago, Maciek has quickly become a staple of the community.  He is one of the most consistent members OCF has, he is currently finishing up the most recent cycle of OLY 101, and he is always present at all of the OCF community functions.

In classes, he is extremely hard working and always willing to push himself in the workouts.  Outside of classes, he is a very friendly face towards all members after a workout or at a community event on the weekend.

We are extremely grateful to have Maciek as a member and we can’t wait to see what potential he reaches in 2017!


Get to know Maciek! 1. When did you start CrossFit and why? I went as a guest/freeloader a number of times while on vacation in Florida over the past 3-4 years. Hated sweat pouring out of me for hours after class in FL humidity--What? No showers? What kind of a gym is this? Then continued with my chain gym membership, which was nice but expensive for what it offered. Then I moved and the new gym was too small and crowded. In April I was finally talked into trying OCF. I cancelled my other membership and didn't look back since. 2. What time of day do you come in? Usually, I'm in for the 5:30 pm class; occasionally I'm in at 4:30 pm. 3. What is one type of movement you hate and one you love? Hate-thrusters. Not sure which I love more, rowing or wall balls. 4. Any big goal(s) set for the next year? Just now I decided I'll get to 10 HSPs, 20 kipping pull-ups and 5 muscle-ups. That should keep things interesting for the next six months. Also intrigued with that disused pegboard. I wonder what that's about. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) Sorry, I'm drawing a blank here. I've never followed sports, pro or others, except for F1 and WRC but I know few people who follow those. In general, I'd say what inspires me in others is consistency of purpose and perseverance--once you've set a goal, you're like a homing missile until you get there. 6. Tell us one fun fact about you. This is a tough one. I'll have to think hard and come back with an answer later. 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? Is there a refrigerator on the island? If so, I'll take a fridge full of cold lager. It's bread in a bottle. Also, I'll take a lifetime supply of sunblock. It's a tropical island, right? I can figure out everything else from there. 8. How has CrossFit helped you in sports? Life? I can fit into pants I bought for my senior prom. Why do I have pants from high school? And where's the jacket I bought? I have more energy during the day and tend to sleep better. I can change wheels on my car and not hurt my back in the process. Hanging out with you CrossFit lot has made me see the glass half full more times than not and been a confidence and motivation boost. 9. How have workouts changed for you over the years? From a lot of running in HS, I went through clueless attempts at lifting in college, picked up rowing somewhere along the way, more running, free-weight and body-weight circuits, personal training that combined all of the above with HIIT and had very nice results while it lasted, small-group supervised training of the same sort with some kicking and hitting a heavy bag, gym cable equipment circuits and back to running and finally CrossFit. 10. Rate the following on a scale of 1 to 10: mom_scores_november_2016  

Check in for Charity – December 2016

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Member - Lori K.

The Children's Oncology Services Inc. send children to camp or take them on trips. along the lines of make a wish foundation. I believe all children going through what they are going through deserve all the fun and love and laughter that they can have. This is dear to my heart because my nephew had 2 brain tumors removed when he was 6. He is now 25 and cancer free.

The Children’s Oncology Services, Inc., which is is a leader in providing empowering, supportive, educational and fun experiences for children (5-19) who have been diagnosed with cancer. The Children's Oncology Services Inc. is the only local organization to offer 11 different programs throughout the year serving children and families who live in Illinois, Wisconsin and throughout the Midwest. Thanks to our 350 annual volunteers, including medical professionals, children who are in different stages of treatment have the ability to attend our One Step Programs. Over the last 38 years The Children's Oncology Services Inc. has served more than 13,000 campers.