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.

A letter to first time Open Athletes

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Dear first timer, Congratulations on having the courage to take on your first CrossFit Games Open. Signing up and performing all five workouts is in itself is an accomplishment. Now, I would like to give you some hard truth. Please realize that this comes from a place of pure love without malice. 99.9999999% of the world will not be moving on to the regional, and an even smaller percentage will be going to the games. The games athlete is the anomaly not the rule. Your journey in the open has greater reaching ramifications than making it further in the games season; rather, it is a quest for self-actualization. Step back and come to the realization that you are doing this for the fulfillment of accomplishment, to have fun, to be apart of your community, and to test your fitness against a larger group of competitors and athletes. You are doing this to better yourself and see this task through to the end. The open is a cathartic experience that will change you and how you few yourself both physically and mentally. If you do not enjoy every aspect of these five weeks, than you are truly cheating yourself out of the intended experience. Avoid negative self talk, block out doubt and nervousness and allow yourself to be you within the workouts. Focus on your own private victories and take great pride in them. If everyone could do it than everyone would! These five weeks will fly by just as fast as they came. It will be the end of March in a blink, and all you will have left is the memory of your experience and the thirst to do it again next year. Take time to reflect during these five weeks on how adversities you have conquered translate to your everyday life. The remnants of the open should not be heartache and torn hands, but it should be a new found sense of self. The CrossFit Open scores do not define you as a person, but your participation speaks volumes about your strength. Whether we are games athletes or scaled athletes, we are measured on our attitude, determination, and willingness to stare down vulnerability and tell them it get the f@#$ out of our way. Please keep that in mind. Good luck to everyone competing this year. Please know that I am truly proud of each and every one of you. Love you all, even if you can’t do a muscle up 😃 Coach Angelo Sisco

An Email from OCF Client- Laura Reeves

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Wall Climb 2.23.16 I received an email this morning from Laura Reeves this morning, and with her permission I thought I'd share. This is why we do what we do, why OCF was even created, no doubt about it. Seeing someone progress through consistency and hard work is as inspiring as it gets. Coach Angelo Please read below -
So, I don't know if you remember...but I will never forget. It was only a few weeks after I joined OCF that you had the Saints and Sean Payton in for a Saturday morning workout, I was in the 9 am class. To date, that was the most challenging and frustrating WOD I've ever done for one reason: the wall climbs. I had never attempted them before and was irritated by how hard they were for me. I felt defeated and broken, struggling to even kick up at all. Angelo spent most of the class kneeled down right in front of me, pushing me to give those damn wall climbs all I had. At the time I felt like all eyes were on me and I was embarrassed of my inability. I ended up just holding plank with my feet on the wall since that was as far as I could get. I left that day in tears, the only ones I've ever shed at OCF. Wall climbs have since then been my complete nemesis. I've struggled but slowly have made progress kicking my feet up higher and inching my way towards the wall. Last night after 2 years of struggle and slow progress, something just clicked and on my first kick up I found myself at the mother fucking wall!!! I couldn't believe it. All the frustration and fear was gone and replaced with pride. I made it to the wall on every attempt during the entire workout. So I am celebrating this small victory. I can finally say that I can do wall climbs!! Who dat?? Laura Reeves
 

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

When Being “Tough” Becomes A Burden

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Are you the kind of athlete that digs deep in your workouts? Hits that extra gear when the going gets tough? (Some of you are victoriously shaking your heads right now). Being a tough athlete, however, does not always correspond with being a smart athlete. One of the most important elements to training is knowing what your body needs. This could be the appropriate fuel, some auxiliary mobilization, or identifying movement deficiencies. All of these things signs of a conscious athlete; however, even the most aware of people get hurt. Working out at any cost and using “toughness” as a masking agent for true pain very harmful to your progress. While your coaches appreciate your dedication and love to see you going full tilt in class, our primary concern is the longevity of your health. I never want to break your competitive spirit, but I insist you are selfish in this one regard. Come into the gym and “bother” us with your issue because that is what we are here for.   The care and consideration our staff reaches far beyond the confines of the gym. We care about how you functioning in your everyday life. Consider this scenario: Day 1 comes and your shoulder is irritating you.   You get through the workout and try your best to hide the painful grimace on your face. The coach, focused on your form, does not notice that you are favoring because he or she is resting on the assumption that you are well. Once the session is over, you sigh with relief because you didn’t scream out in agony for the entire hour.  You are “tough!” That night you sleep on the same shoulder, causing a reverberating, dull pain the entire next day that causes you to take the day off from the gym because you barely made it through work. It is at this point you will exhaust all of your illogical resources and find yourself on Web M.D. methodically self-diagnosing your shoulder pain. While you did learn a lot in the process, you are not on the road to recovery. This situation could have been easily avoided. The conscious athlete would have confided in his or her coach and found a practical means of fixing the issue. The coach would design and implement strategies to combat the issue as well as scale the workout avoid further injury. While I admire your toughness, I want you to possess a greater awareness of what is best for you and use all the resources at your disposal. As coaches, we want to be there to assist you in the victories and the adversities. -Coach Angelo Sisco