The Savage Ox – November 2017

November 2017 Edition

Hey Team,

Christmas decorations are appearing around Melbourne whether we like it or not. This may be a surprising reminder to some of how fast this year has gone by. From experience, November and December are typically busy months for all. From our experience with members, we know some of you like to get into the Christmas Spirit early. You put massive amounts of energy into work deadlines, Christmas treats are lying around everywhere, you go interstate or overseas to see family, social event after social event, and you slack off on your training. This is the time that people put on a lot holiday bulge, the Christmas jiggle. DO NOT SLACK OFF! Make the impossible possible, just about no one has work at 530 am, so make that your time to train, get it done. Say no to the sweets, decide that once a weak you'll treat your self, create limitations. If your struggle with this kind of Goal setting then you certainly need to come to our Goal Setting Work Shop this month.

— Studio Manager Aleisha




Barbell'n'Pancakes -  4th 

Event details below.

Melbourne Cup Public holiday - 7th 

7am and 8am WOD only on this day! Stay safe, be merry.

Goal Setting Workshop - 29th 

7:30 pm Wednesday, start the new year write and plan ahead, or better yet start now!




At the start of June this year CrossFit Collingwood made a shift in the way we have athletes join our fold. Both New to CrossFit and Experienced CrossFitters alike now complete 8 x 1 on 1 Private Coaching Session to refine movement patterns and identify areas of opportunity. At CrossFit Collingwood we understand the importance of touching base with a coach on a regular basis, there is no cookie-cutter way to start CrossFit and more to the point everyone who joins our community has a desire to LEARN to be better. So without further ado, Congratulations and welcome to the CrossFit Collingwood Community to all of those athletes who completed their 8 Academy Session in Sep:

Lauran Wood

Brian Brady

Dylan McArthy

If you have not sweated with them yet, then make sure you going and say hello to that unfamiliar face in the studio to make them immediately familiar




We want to publicly recognise members that have gone around the sun with us. We are proud of your persistence and your recognition that fitness and health is a lifestyle change you carry with you for the rest of your days.


Ben Milroy - 1st Anniversary - 2016-10-16

Nicholas Aird - 3rd Anniversary - 2014-10-16

Anna Tuechler - 2nd Anniversary - 2015-10-19

Peter De Luca - 3rd Anniversary - 2014-10-20

Bethany West - 3rd Anniversary - 2014-10-22

Michael Pham - 1st Anniversary - 2016-10-11





Lift some heavy shiz then stuff your face with some freshly flipped pancakes! You'll also have a wonderland of condiments to choose from. Though out the month we will be asking about how you like your pancakes, who know's you may see your recipe on the menu.


We will be using the True Protein Pancake Mix so you can get ALL THE GAINS after lifting the heavy things.

*there will be no OBSU or other classes on this day.

Event Details:

- Event Kick off - Saturday 4th November 7 am

- Weightlifting - 7 am to 9 am approx

- Pancake Feast 9 am - 10 am

RSVP Details:

- Email

- Management will process your ticket and reserve your spot :)

- Also, write a Song request for a Spotify playlist for the day!




The CrossFit Collingwood Internship Program our interns are immersed in the day-to-day operations of our CrossFit affiliate and provided a unique opportunity to shadow and learn from the best :).

This PAID, 100 Hours Program is for any CrossFit trainer, at any level, that allows us to assess and individualise the needs and interests of the intern to create a customised learning experience.

Through workshops, case study and peer discussion all of our Interns dramatically improve their coaching skills as they observe experienced coaches at work, develop lesson plans and lead classes. Including constant feedback, analysis and suggestions for improvement.

Beyond coaching and running classes, our interns also have the opportunity to take part in the day-to-day operation of the affiliate, learning about program development and implementation, leadership, business practices and long-term planning.

Upon completion of the Internship, Interns may be offered a coaching role here, but only if they cut the mustard and hit our standards. However, at the completion of the program, they will have a better sense of purpose and new perspectives for how to train clients and possible run their own businesses.

We are super proud of both Hugo and Tom and their dedication to becoming the best coaches they can be. Their desire to help people live healthier lives through CrossFit is one of the reasons why they have been selected to participate in the program. They both showed a true desire to start careers in the fitness industry and we are incredibly grateful that we get to share OUR brand of health and fitness with them in the goals to become the best coaches for everyone they help in the future.

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If you're interested in a challenge, try the NO!vember challenge.

Say NO to junk food. NO to snooze and sleeping in. NO to not training. NO to the daily Wine. NO to bing weekends. NO to not having time to yourself. Have a NO attitude towards the parts of you that holds you back from achieving your goals. 

You want to lose body fat and have abs? Start saying NO to the things that are stopping you from achieving that goal, such as office treats or chocolate in the confectionary aisle, nightcaps, junk food, etc. Do you want Bar Muscle-ups? Say NO to the easy route. Make it hard and say NO to a higher score on the whiteboard - in the end, what matters most is that you challenged yourself the hardest way possible. Say NO on skimping out in the warm-up, once again if you make that easy for yourself, you won't get strong enough to do muscle ups. 

You are the driving force behind your decisions, you have the power to say yes and to say NO. Often we get lost in the moment and roll over to what validates us in that moment.  However, long-term results are not achieved instantaneously. They are the accumulation of many decisions over time. Decisions that were made in a brief moment.

Now, we have no intention of detracting from another important campaign - MOVEMBER. Raising Awareness about Prostate Cancer is an important cause. Stop men dying young. If any of our members would like support raising money for this event (such as leaving a coin donation can), don’t hesitate to reach out to us.




7:30 pm Wednesday we will be hosting our last goal-setting workshop for the year. If your struggle at Christmas or New years then this will certainly help you get centered.

The reason we do these Workshops every quarter is because WE AS COACHES KNOW that without goals you have no momentum. Check out this months 'Personal Responsibility' By Coach Josh

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THE MIND ROOM - Workshop Discount


Tucked away in Collingwood you will find 'The Mind Room', home to a community of psychologist that want to see people excel in life and in sport.

They have offered our members a special discount, buy one booking and your friend comes for free. Or another way to look at it, 2 tickets are half priced (normally $204 each). This booking will get you into their 'High Performance Mental Skills' workshop on the 3rd of December, Sunday 10 am to 4 pm.

What you will learn

  • 6 separate psychological skills that will specifically improve performance
  • How to integrate these mental skills into everyday training
  • How to combine these skills to reach optimal performance for competition
What you will get
  • Worksheets & audio links summarising key ideas
  • Practical exercises that can apply for both team and individual preparation


Simply follow this link, make a single booking, email;, and they will supply a coupon code for your plus one.


Also hidden away in Collingwood is Chamellia Pop Up Store. Offering a delicious rang of Chia's and hot chocolate. We were especially blown away by their Turmeric Chia!

Located at 16 Montague street (connecting Rupert and Rockeby street). Pop in, have a sneaky bev and enjoy the amazing atmosphere.

At Chamellia, we're proud to be one of the few tea producers in the world to have a direct involvement from crop to cup. For us, producing organic, sustainable and ethical tea and bringing people enjoyment makes life rewarding.

Read more about them here.



October was our last Savage challenge for the year. Due to the lack of interest, we're going to put it on a pause on the Savage challenge until further notice.

Congrats to Anthea and Ben Milroy on completing this month Savage Challenge :D (ben for some reason we couldn't load your post, sorry)



Use #theoxbox or #crossfitcollingwood on Instagram and your picture might get featured. We have had such a great month of Photo's.

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