Val Ngai | CrossFit Chicago

Coaches

Val Ngai

Position: Lead Coach

When you started CrossFit: January 2009

Date joined CrossFit Chicago: December 2010

Certifications and Date:
Master’s of Applied Science in Mechanical Engineering (2005), PhD in Bioengineering specializing in biomechanics of human motion (2010), C2 Rowing (2011), CrossFit Certificates: Level 1 (2010), Movement and Mobility (2010), Endurance (2011), Powerlifting (2012)

Specialties: Endurance, Movement and Mobility, Biomechanics

1 year CrossFit Goal: 150# Clean and Jerk, Multiple Muscle-Ups, stay healthy and injury free

Events: 2010 CrossFit Games Midwestern Sectional Competitor

Favorite CrossFit Workout: Filthy 50, Hero workouts with running

Activities outside of CrossFit: Ultimate frisbee, traveling, orthopaedic research

Articles by Val Ngai

When I walked into my first class, I was scared to death. I didn't know anybody, I had no idea what I was doing, not to mention being completely intimidated by other people who have been doing this for some time. But immediately other people in the class started introducing themselves and made it very welcoming. It's awesome to get to know the people you workout with every week and constantly getting to meet new members.

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I've worked out very regularly since high school but have always struggled with my weight/eating disorders/workout ruts etc. CrossFit Chicago has helped me overcome a lot of that.

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Stepping into the box was like another world, managed kaos. I knew while I was doing my base line I was hooked. The functional aspect of CrossFit hit home. Isolating muscle groups just for the look was not healthy. I learned my mobility was limited, cardio was not as good as I thought and I have like no rythm, I know its hards to admit.

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I’ve been coming to CFC for 7 months now. I’m down to 170 pounds. I had my physical last week. B/P 110/60, resting heart rate was 56. I’m very happy with the direction that my health is going. I’m getting lean, I’m getting strong, I’m starting to feel like I can do anything again. I owe all that to CFC.

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CrossFit Chicago makes me enjoy getting healthier/fitter. I love the classes as it helps motivate me. Everyone is there rooting for you to get that one extra pullup or one more push press (with the right form of course). This is something that works for me.

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Last, but not least, it is refreshing to go somewhere where people are all trying to better themselves in an intelligent fashion and are genuinely supportive of each other. I believe that the culture of our community starts at the top and works its way down.

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I set a goal to try to lose 40# by 40...40lbs by my 40th birthday in march, doing it right. I had hit a rythem, a pace and craving for what we do every week and was hooked, completely.

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I look at this experience and think that I’ve personally come so far, yet I still have a long way to go, but that concept is no longer intimidating to me. I know I have a great community to support and push me. I’m a few inches and double digit pounds lighter than when I started so I know it works.

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I quickly realized that I needed to be as much as a healthy influence over these kids as my husband would be. I wanted to be a fit fun mom participating in their lives, not watching from the sidelines.

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In my two months at Crossfit Chicago, I have seen and felt improvements in almost every area. The knowledge and coaching abilities of the trainers has helped me adjust and develop hard to perfect skills. The facility itself is one of the nicest I have seen and I really appreciate having so many class times to chose from. And most importantly, the community is just awesome! I felt welcomed and encouraged from the moment I set foot in the door.

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CrossFit Chicago has given me confidence in myself as an athlete and as a fireman. It has given me the tools to do my job to best of my ability and for that I will be forever grateful.

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After that first month, I chose to become a member because of the workouts, but also because the sense of community was empowering. Even though I was continuously (and still am) the last person to complete the WOD I had a whole room cheering for me like I was defeating a world record. THAT'S what I love about CrossFit.

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When I started I was 35 pounds heavier than I am now. My bad cholesterol was high and my good cholesterol was low. I was stressed out and had trouble sleeping. The high paced cardio lifting has helped me lose weight and redirect my health. At a recent doctor’s appointment, my good cholesterol had come up and my bad cholesterol had plummeted. My doctor said “I don’t know what your doing but keep doing it!”

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While being at CFC, the coaches have really guided me on how to improve on my performance and I have seen a steady progression in my athletic abilities. They want to see you succeed in everything that you do; they focus on form and technique and are always motivating their members to accomplish movements that may seem impossible to do.

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CrossFit can’t be done alone, you need coaches to get in your face and call you out when you don’t think you can do something or you start taking shortcuts because you are hurting and tired. You need your classmates to lift you up telling you that you can do it and challenging you to beat them. You need a whiteboard to look at before you start so you know who you have to beat and what you have to do to beat them. You need a blog to post your victories, talk trash and make friends.

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Later, I realized that weight loss was not my main focus anymore because I had other priorities. Now, I focus on my health, nutrition, family and career. Every time I come to CrossFit Chicago I look forward to the workout, challenges, and the community. I am inspired by all the women in the community and admire their strength, confidence and determination.

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So I joined CFC, I have some friends who are Ninja at this on the Euro circuit and so I begin my journey after they said it is life, in a nut shell it gives me a euphoric feeling and makes me feel at ease, For example my head is down I’m dizzy sweat pouring, I look around my time was better getting faster, I finished the WOD form getting better, weight getting heavier. Every day I arrive I meet new people and I have a good time the coaches know their business and give you excellent tips.

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Everyday is better when I make it to the box. I don’t feel the stress of my job when I’m there and I always leave in a better mood then when I came. I feel like I am a stronger person physically, mentally and emotionally because of CFC.

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Everyone who comes through CrossFit Chicago's doors on a regular basis is there to get stronger, faster and better than they were the day before. No shirkers in this group. CFC attracts and breeds some pretty terrific people and no matter what the WOD is you know there is going to be some friendly competition and encouragement from fellow members.

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Having the Women’s Only Class was comforting because it was a bunch of girls who had never done CrossFit before so we were all starting out at about the same place. I never in my life pictured myself lifting heavy weights or doing snatches or over-head squats, but the awkwardness of the movements got easier with practice. Looking back at where I started, I have come a long way. I feel stronger both physically, mentally and I have more confidence when I walk into a gym.

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As I started eliminating long, slow distance workouts from my routine, and implementing a lot more speed, strength, balance, skill, and agility training, I found an entirely different athlete in myself. I started beating my high school times at shorter distance races. I reached a whole new gear in my speed and felt stronger than ever. I found myself able to shoot free-throws into my workplace recycling bin. It’s not that I wasn’t “built for speed,” it’s just that I hadn’t trained for it.

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I started Crossfit at age 41, 40 pounds overweight and not having seriously exercised for 7 years. In less than 8 months, I have lost nearly 40 pounds, 4 ½ inches in my waist and my aerobic conditioning is at a level not seen since high school. Incidentally...

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...Then I was introduced to CrossFit and have yet to be bored. I love how everyday is a different workout and I don’t have to try to make up my own… its already done for me. At 31 years old, I am in the best shape of my life!

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The Crossfit Chicago environment is one in which everyone can improve. The trainers are extremely motivating, knowledgeable, and interested in the success and improvement of all participants - with a focus on form, integrity and teaching (all aspects that I cannot emphasize enough).

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... But at CrossFit Chicago I had a whole lot of encouragement and support to help me in my efforts from not only Rudy and the other trainers but from the other Crossfitters as well. It is this community that makes you want to try harder, run faster, lift heavier, kip higher and push yourself farther than you ever thought you possibly could.

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I’m sure you can click around this site and the main site to see what CrossFit is and what it’s all about, but I’m really happy with the improvements in my active life...

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CrossFit changed how I looked at training individuals and fitness in general. It changed my view so much I couldn’t even think of training at a ‘globo-gym’ knowing that CrossFit was out there.

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