What to Eat Post-Workout

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So, imagine this: we are in a high-volume, high-intensity week of the cycle and you just finished a grueling workout that had a lot of reps and a lot of weight.  Is the first thought what should I eat to help myself recover?  Well, it should be…   After a workout, our body is depleted of its energy (glycogen aka calories) and our muscles have little micro-tears in them that need repairing!  Guess what helps us repair and recover our body…?  That’s right, CALORIES!  But the right type of calories is going to be more beneficial than just any old combination that you can find.   Your muscles like both proteins and carbohydrates after a workout, so how much of these should we give our body?!   Depending on your weight and your goals: 15-35g of Protein 30-100g of Carbohydrates   Keep fats minimal because fats tend to slow down absorption of carbohydrates and protein to your body aka they slow the process of recovery.  So those beloved Perfect Foods Bars post workout?  Not the best idea…save them for another time in the day.   What types of foods can this be?! Protein Sources - Whey Protein Chicken Breast Low-Fat or Non-Fat Greek Yogurt Fish/Seafood   Carbohydrate Sources - Oats Sweet potatoes or White potatoes White Rice Whole grain bread or bagels Fruits like bananas or apples   Alright, so now when should we be eating this?!   I’m not asking you to bring your plate and fork onto the workout floor and chow down immediately after you finish, BUT the sooner the better.   Within 20 minutes - Try to get something easy to digest and simple in.  This could be your protein shake and a banana or some overnight oats!   Within 2 hours - This is when we’d want to get our next MEAL in.  Stick to again, lean proteins like the ones listed above, and a healthy starch.  Keep fats for the meals away from your workout.   Now you’re equipped to recover in the best way possible!  Fuel your body and it will repay you!   -Coach Becca

This Week at OCF – 6/5

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In House Competition - THIS WEEKEND!

  • Dates: Saturday, June 10th and Sunday June 11th
  • Time: Saturday - 10 am - 2 pm, Sunday 9 am - 2 pm
  • Class Time Changes: We will have ONE class on Saturday at 9 am and NO class on Sunday.
Make sure you come check out your fellow classmates throw down all weekend long! Everyone is welcome to come watch, cheer, and join us after the final workout on Sunday for a celebratory drink/meal at Underpass!

2016 In-House Competition


Summer Boat Party - Saturday, June 24th!

If you haven’t heard, we are having a BOAT PARTY! We will be venturing out onto Lake Michigan, Saturday June 24th, for drinks, dinner, and dancing! Here are the details:
  • Date: Saturday, June 24th
  • Time: Boat boards at 4:30pm, Sails from 5-7pm
  • Location: Navy Pier (carpool and park in East Garage using door 10
  • Cost: $95/person (includes dinner, non-alcoholic beverages, and a good time!)
  • How to sign up: Get your name on the sheet at the front desk and bring cash or check payable to O’Hare CrossFit for the $95!
We will see you there!!

Break the Mold

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When I walked into O’Hare Crossfit for the first time and saw all the strong women of different shapes and sizes I was immediately inspired by them (and intimidated).  I had never seen so many “girls” lifting an actual barbell and doing pull-ups, real pull ups. I thought I would be judged by them for not being able to lift ten pound dumbbells or having to do jumping pull-ups off a box.  I could never aspire to look like them or perform any of the movements as they could. My goals were to get in shape and feel better about myself. That was it. I was not going to strive for anything more than that. What would be the point of it? I could only do a limited amount of things and that was it. Well that attitude didn’t get me very far with my goals.  It also didn’t last long because I decided I wanted that strict pull up.  If I could do that one pull up I would be satisfied. I had to ask for help from the coaches and see how I could increase my strength. I worked on my strength and progressions every day before and after class. It was a struggle.  After a few weeks I surmised that some people had that strength and others did not. I was one of the others.  But I kept on and the glorious day came when I got my strict pull up. Yet, I was not satisfied.  I then wanted to knock out more at a time, I wanted to become more efficient at other movements and then I wanted to learn how to lift with a barbell, and so on. I’m glad now that I pushed myself at things I thought I could not do.  It has been a difficult yet highly satisfying road for me considering my un-athletic background.  The more I attempted the more I failed but then at some point the goal gets accomplished and there is no better feeling than that.  The best part of this is that the more work I put in towards a skill or weight I had never done before, is that the more in shape I got and the better I felt about myself.  Those were my only goals in the beginning and they have never wavered since then.  Do not be afraid of putting in a little extra work for some skills, even if you think everyone can do it and not you.  Those are the things that change your body and mind.   -Coach Susie

OCF Member of the Month – May 2017

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Manal

May 2017

Manal has been a member since our 21 for 21 offer last summer. Over the past couple of months she has really committed herself to the gym, her health, and her nutrition. It has paid off dividends!

She recently completed the 5-week nutrition challenge with Coach Becca and lost close to 10 pounds and body-fat percentage went down! She chose to continue working with Becca after the challenge one on one to keep progressing towards her goals.

On top of her nutrition game being stepped up, Manal has been stepping it up in classes too. She comes in each day and is always willing to try new things, push her limits on the weight she is lifting, and get out of her comfort zone.

If you put everything you can into your goals, you won’t be disappointed in what you get out of it. Manal has been doing just that, and we are excited to see where her hard work takes her in the future. So happy to have her as part of the #ocffam!

Get to know Manal! 1. When did you start CrossFit and why? I started with the 21 for 21 group back in Sept of 2016. I had been practicing yoga regularly for over a year and loved it but despite that I had reached a record high in my weight and I felt and looked out of shape. It seemed that everyone around me was taking yoga as a supplement to their regular work out. I decided I needed to rethink what I was doing as clearly it was not working. I knew I liked working with weights, I knew I didn’t want to go back to my local gym and I loved how bodybuilders looked. I didn’t really know what CrossFit was at the time but I knew it involved weight training and each person I talked to at OHCF every step of the way was knowledgable and friendly and that held and appeal. 2. What time of day do you come in? I’m usually in at 6:30. When I work from home I’ll come in at 5:30. I used to come in every Saturday and Sunday but I have recently rethought my plan of action and decided I’m going to be doing three days on and one day off, per cross fit recommendations. 3. What is one type of movement you hate and one you love? I don’t like to think of the movements as those I hate or love but more as areas of opportunity. I think if you get in the mindset of hating something you may be avoiding the very thing you need. 4. Any big goal(s) set for the next year? I’m making good progress with OHCF so I want to continue to get stronger, faster and change my body composition. As far as life outside CrossFit , I would love to move to the South I don’t know if it’ll happen within the year but it is a goal. 5. Name an athlete that inspires you and why.  (Does not have to be a CrossFitter) I think the women in my age group, the 40/50 somethings, inspire me those such as Barb, Ali and others…they look awesome and are so very good at this…I can relate to them and would like to be just as good. 6. Tell us one fun fact about you. I used to be a yoga teacher 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 don’t know how long I will be on this island, hopefully not long, but I will take a book probably the Game of Thrones and a pizza. 8. How has CrossFit helped you in sports? Life? I think CrossFit has helped me realize that if you put in the work you will see results, so never give up. 9. How have workouts changed for you over the years? I’ve tried just about every workout no matter how brief. I've always enjoyed going to the gym getting on the treadmill for a half hour and alternating upper body with lower body weight training days. Then I discovered a love for Eastern philosophy and that led me to become more involved in yoga but then I found CrossFit and the rest is as they say is history. 10. Rate the following on a scale of 1 to 10:    

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.

3 Tips on how NOT to Lose it this Summer!

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Well it’s about that time. You know, when the sun is out later, there is a party or fest every weekend, and vacations to be had.  
 
Summer is a beautiful time of year especially if you live in Chicago.  How do you enjoy summer and it’s festivities without blowing all the hard work you have put in all winter? 
 
Here are 3 tips:
 
1.   Intermittent Fasting: If you are going to go to a party, drink a little, eat without guilt or counting try intermittent fasting. Wake up, and try not eat for 4-6 hours. When you do eat, keep it light especially in the carbs (save those for later) and then go out have some fun and know you’re not completely blowing your nutrition.
 
2.   Do something active outside.  There is more to fitness than the gym. Go to a park and play for an hour, play catch, ride a bike, go for a hike, the possibilities are endless. Check out this blog for more info about that - http://oharecrossfit.com/with-the-weather-getting-warmer-its-time-to-apply-your-fitness-outside-of-your-big-sweaty-box/
3.   Monday - Thursday stay in non-summer mode. Hit those 4 days as hard as you can in every aspect, training, eating strict, and recovery (stress, hydration etc). 
 
Let the summer be a time to celebrate and enjoy not set you back to a Fall full of guilt. 

Accepting the Ebb & Flow of Motivation

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Feeling motivated and excited about training is a great feeling.  We are engaged, almost in a flow-like state during training; wherein, we are not allowing any exterior distractions into our focus.
Does this myopic focus last forever?
Speaking for myself, I sometimes lose focus and motivation, and I am willing to bet you do as well.
So what do you do when you are feeling the lack of motivation and CrossFit is the last thing you want to do?
The game is about staying the course, trusting the process, and not allowing your negative attitude to grossly impact you.  There will be some days that you feel like you are going through the motions; however, that does not mean progress did not lie in that session or sessions.
Most journeys in life are a test of endurance; fitness is the same.  I’m not taking about endurance of breathing in longer workouts,; I am referring to the endurance of being able to trust the process, and yes, at points suffer to get through them.
If you are going  through this right now, take this as a plea to stay the course, trust the unfolding, and realize it will come back with  your consistency and effort. If you are riding high right now, enjoy it, soak it in, and know you are armed with the knowledge to handle the road ahead.
You must endure; struggle is merely life's toll.