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:  

Nutrition, Weight-Training, and Cardio – A 3-Legged Stool

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Nutrition, Resistance Training (aka weight training), and Cardio are like a 3-legged stool.  They are all important in reaching your goals and you cannot have the stool with only 1, or even 2 of the legs.   We’ve all heard the saying, “You can't out-train a bad diet”, and for the majority of the population, this is true.  Nutrition is THE most important leg of this stool, especially for beginners. This may be a personal opinion, but I bet you’d find some good research to back it up, here is the order of importance on these 3 legs of the stool:   #1 - Nutrition Training is simply in vain if you do not have a proper diet to go with it.  With beginners, you are even MORE likely to see larger progress with nutrition change than with a training program change.
  • Problem #1 - You may be eating too much. The “bulky” look that all females are afraid to get from weight training.  It doesn’t actually come from the weight training, it comes from eating too much.   You need to eat just the right amount to develop and maintain muscle, but not develop any additional fat.  This is why nutrition is so important.
  • Problem #2 - You’re eating too little. Muscle tissue NEEDS calories to grow and maintain.  It is also more active than fat tissue.  So the more you have, the faster your metabolism is.  Muscle tissue actually burns calories at rest to maintain itself.  So you WANT muscle, and muscle needs calories, but the right amount.
  • Problem #3 - You aren’t eating the right types of foods. The types of foods you are eating can be just as important as the amount of foods you are eating.  High-sugar, chemically-ridden foods can cause inflammation in the body and lots of bloating (aka feeling and looking puffy).  Eat a diet of whole, unprocessed foods and reap the rewards!
  #2 - Resistance Training Weight training, or any type of resistance training is the #1 way to train to get leaner.  You simply do not build muscle doing only cardio.  Cardio can actually have a NEGATIVE effect on building muscle (see below about cardio). For our muscles to grow and develop, we must challenge them.  That means lifting weights that feel challenging, and doing sets of reps that almost get to failure!  When we push our muscles to their limits, they will need to burn more calories to repair them and rebuild them stronger.  Meaning we are growing and maintaining our current muscle at the same time as we are burning fat to restore them.  A double win in my book! So next time you want to grab the “light” pair of dumbbells, consider pushing yourself today, and tomorrow…   #3 - Cardio The “holy grail” that we all hold so dear to our hearts.  Cardio definitely has its place in burning fat, and it can make us feel great at the end of the workout, but sadly the majority of common gym-goers WAY overdo the cardio.   Cardio helps to get your heart-rate up which can help to burn additional calories, but keep it in small doses. Remember above how we talked about how cardio can have a negative effect on muscle growth?   We’ll give you an example… You know all those girls at the gym that sit on the treadmill for 45 minutes every day and look the same?  That’s because excessive cardio (aka 45+ minutes of steady state) becomes catabolic to your body.  It will start to eat your muscle for fuel instead of food recently eaten or fat stores.     So next time you finish up your workout and think, “Let’s get some tacos, we deserve it”, think about the gains your hoping for and the goals you’re working towards.  All 3 are important and it can’t work without any of them!   -Coach Becca

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.

Just Let it Flow

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I swear we lose our minds with the amount of time and energy we spend worrying about things that are out of our control.  In a world where instant gratification is the new norm…. We know what we want and we want it now!  Unfortunately, when things don't go our way, we obsess over the possible reasons why or fall into a state of self pity, misery.   You CAN change this so that you spend your time on things that you ARE in control of.  Worry less and let it evolve, whatever “it” may be.  The moment you focus more on the positive, instead of the negative, everything will fall into place the way its suppose to.   Take a step back, and just let it flow.  In fact, take the opportunity to use that time you would have spent fixated on the uncertainty of a situation, towards something useful that IS in your control.  For instance, do something you’ve been wanting to try or start a project you have been postponing.  This will serve as a surefire way of feeling more at-ease and provide an amazing opportunity to appreciate the good things in life by being good to yourself first.

#17.DONE – What now?

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What do we do now?   Most have us have experienced the CrossFit Open’s for our first time this year.  Whether that was during a Friday Night Lights event or one of our Friday classes.  The Opens are a very special thing for CrossFit athletes.  They signify the beginning of the Games season.  They are the culmination of the past training year, all the two-three-and four-a-days, the long work outs early in the morning by your lonesome with Phil Collins blaring out of the speakers.  But for us mere mortals, us normal folk who attend a class every day or every other day, what do we do now?   Most of us are not Regionals athletes, and that is more than okay.  We come in day after day working on the finer things in our programs, getting stronger and more efficient.  We prepare ourselves for the world outside of our CrossFit fortress.  But now is a critical time, for all of us.  Some skill or some movements may have exposed a weakness or inability to perform under duress.     This is a perfect time to start mapping out your next coming months, to sit down with your head coach and really dig into what your goals are moving forward.  Some of us may need to dial in the nutrition, or some of us may need to become more efficient with our gymnastics.  Everyone has different goals and we all want to get better, so why not take some time to reflect about what the Opens did for you and see where you may have some holes that can be filled in.     I encourage all of you to explore what your personal definition of fitness is, and what new standards that definition holds for these next coming months.  Explore opportunities with our coaches, think about taking on the challenge of a personal accessory program or even individual programming.   Now is the time to start moving forward and onward, to a bigger and brighter future.  I am proud of all my OCF Warriors, for not just attacking but moving past with persistence and pride, through the 2017 CrossFit Open’s.  Let’s set the plan, TOGETHER, to make you a better version of yourself for 2018!!!   Coach Zach

How do you measure health?

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I had the pleasure of getting a general physical this morning; something that I haven't done in maybe 5 or 6 years. Something that is asked to be completed about once a year, with more importance the older that you get.    I had no expectations walking into this; I just knew it was something necessary being that health professionals recommend it yearly.  I mean what do I have to lose. I feel good everyday, minus aches and soreness from workouts. I sleep well the majority of nights through the week. My diet is generally good.  I have no problems moving around, but I do have some family history of cancer, heart disease, and kidney issues.   Through the course of my 45 minutes at the doctor’s office, I found out some pretty cool things today. I have a really low resting heart rate, which was actually hard for the doctors to detect. I have really low blood pressure, almost worrisome but at a very healthy number compared to my heart rate. My cholesterol numbers were great, and all of my blood work was, in my doctor’s words, "remarkable".    In times past, I'd measure my health based off of the lack of being sick through the course of the year by avoiding the common cold or a case of the flu, the amount of money spent on vitamins or supplements, my improvements in workouts that I've already tested, or simply by how clothes fit me. Now I have actual hard data that says I'm healthy. Real numbers from medical testing that says so.    I've tried my best to take care of myself, and tried my best to explain to people that this whole OCF thing is more than fitness it's a lifestyle. I guess I have the numbers to prove it now.  I have the ability to show my family that through my hard work, the funny looks for the food I eat regularly, and the amount of time I spend moving and sweating have proven more useful than I could have ever expected.   I am a man that is scared beyond measure of what illness can do to a person, let alone a family.  I witnessed it first hand; I witnessed my family being blown up by a mortar the size of a quarter inside my father’s brain.  Those feelings have never left me, so maybe that’s why I work so arduously day in and day out.  Either way, I have the doctor’s on my side to tell me that what I’ve been doing is right.   Coach Zach  

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!