The Ox Box Programming Paradigm

The Paradigm Overview

It is no secret that our goal is for you all to have Sex when you are 80 years old. In the endeavour to raise the bar in the health and fitness industry. Great thought goes into creating a Training Program that continues to inspire you to turn up to the gym on a daily, weekly, monthly and yearly basis.

Our Programming Paradigm is what turns a random set of workouts into something more. A lot of thought and time goes into our programming to create something interesting and fun for our athletes who are just turning up 3 sessions a week, to those athletes who are looking to see how far they can push their fitness. It is easy to create something that gets you hot and sweaty, it is another to design something that makes you more aware of your body and what needs to happen for you to improve. This is what is truely unique to The Ox Box.

Regardless of your goals, dreams and desire but one thing remains the same, The needs of us all differ only by degree and not by type. That means that regardless who you are and your limitation, the goal is always going to be improving your quality of life for now and forever.

It is the intention to create a mental shift from you going to the gym to “exercising” to going to the gym to “train”. This mental shift can have profound effect on your health and fitness.

That is where our coaching massively compliments our programming… A well coached program will outstrip a well written program 9 outta 10. Thankfully you get both at The Ox Box. Coaches who care not only about your short term goals but also understand the bigger picture and aim to guide you in the direction that you most need.

Over the last 2 years we have been making small tweaks to our programming as we have continued to learn and understand more about what our community wants but more importantly what our community needs. There is a fine balance to create a program that aims to help athletes from all walks of life and all different desires in their fitness, also if you always do what you want, you won’t get the results you desire.

With that in mind, The Ox Box Programming Paradigm is in for a shake up. We use the yearly CrossFit Open as our Test of Fitness and thus our training program aims to peak when the CrossFit Open is on. Even though we are not a competition driven box, Regardless of if you participate in the CrossFit Open or not, training with a target like this in mind is just like having a business deadline that you need to get ready for. By us designing our programming with a peak/goal in mind we are better able to intelligently program out the year, so you all get maximum results.

A well programmed training program should look at improving all areas of your fitness and not just getting hot and sweaty. It is about improving your understanding of your body, improving your bodies ability to preform. Keep in mind that this is relative to you.

Approximately 80% of our members started their CrossFit experience at CrossFit Collingwood, and we are pleased to be welcoming new oxes every week. As we continue grow, we need to offer appropriately stimulating programming to everyone – from start to savage


THE PARADIGM STRUCTURE

The Ox Box Programming Paradigm at its core is a strength and conditioning program that is based on the founding principles of CrossFit. The idea is to improve all aspects of our fitness moving towards what is called General Physical Preparedness or GPP for short.

Periodisation is a method that allows us to break down our training year into a program that can see you continue to improve no matter what your goals. Our paradigm is based around a yearly-cycle of GPP programming working towards our annual test of fitness - The CrossFit Open. No matter whether you started CrossFit for health – general fitness – support our athletic pursuits - to push our own boundaries of fitness, our training year will start in January and peak in October before we conclude in December

Here’s the nitty-gritty of how it works:

Macrocycle

Duration : 12 Months

Intention : A GPP program that continues to improve your health and fitness regardless of your health goals.

Structure : Each Macrocycle contains 4 Mesocycles.

Cycle 1 - Jan / Feb / Mar

Focus = Strength | Power

Cycle 2 - Apr / May / Jun

Focus = Power | Conditioning

Cycle 3 - Jul / Aug / Sep

Focus = Conditioning | Stamina

Cycle 4 - Oct / Nov / Dec

Focus = Stamina | Strength

Mesocycle

Duration : 13 Weeks

Intention : A mesocycle is utilised in order to create a structure that allows us to focus on specific types of training stimuluses. Cycle 3 Mesocycle as an example has a focus on Conditioning and Stamina and as it leads up to the testing phase of The CrossFit Open will see the type of training lending itself to the tests of fitness that it will contain.

Structure : Each Mesocycle contains 6 Microcycles


Microcycle

Duration : 13 Days

Intention : Each microcycle is planned based on where it is in the overall macrocycle. Some microcycles have more heavy training days, more skill days, longer Metcons or shorter Metcons all based on where it sits in the overall macrocycles. It may have a focus on improving everything from Barbell cycling to understanding specific movements.

Structure:

Example Micro

Day 1 - Monday

Day 2 - Tuesday

Day 3 - Wednesday

Day 4 - Thursday

Day 5 - Friday

Day 6 - Saturday

Day 7 - Monday

Day 8 - Tuesday

Day 9 - Wednesday

Day 10 - Thursday

Day 11 - Friday

Day 12 - Saturday

Day 13 - Monday ( TEST DAY )


THE PARADIGM STRATEGY

Our ultimate goal is to change what you believe is Health and Fitness. It is not just about getting hot and sweaty, that is one small aspect of a larger picture. You health includes

  • cardiovascular/ respiratory endurance,

  • stamina,

  • strength,

  • flexibility/mobility,

  • power,

  • speed,

  • coordination,

  • agility,

  • balance

  • and accuracy)

We use effective training modalities such as Monostructual exercise, Gymnastics Weightlifting, and Functional Movement in different dosages to improve the above physical fitness attributes. BY combining these proven methods of improving physical fitness we are able to create a well rounded program that can focus on specifics from our Meso Cycles and build progressively towards the CrossFit Open season testing. 

Understand that we will focus but not bias. We will never bias programming as it truly limits overall health and that ladies and gentleman is why we ultimately do what we do.


THE PARADIGM LEVELS

The program is built to be appropriately challenging for all experience and skill levels.  While some days may have options to make sure all members are able to achieve the intended stimulus of the workout, others will have only one option. Continue to talk to your coaches for appropriate scaling, if needed. Here is some insight to what our programming cycles mean

Fitness = Fitness aka Health

Those looking to look better naked. Lose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts.

RX = Performance

Looking to train for the CrossFit Games Open. Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

OBSU = Competition

Our external layer of programming is called OBSU and acronym for Ox Box Savage Unit and in short is a program that allows for additional volume to be added to a program for an athlete who is looking to do more. Keep in Mind, that more is not necessarily better for most athletes.


THE PARADIGM VOLUME

“Volume is alluring for many reasons. Some athletes who are trying to break into the upper echelons of Open and regional performance look to tack on extra volume in order to try and close the gap, and affiliates sometimes attempt to squeeze more and more into the relatively brief CrossFit class in order to follow suit. But don’t mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable” — James Hobart, CrossFit Journal


Coach JComment
Tom Rea - Athlete of the Month June '19
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Tom Rea

An open letter by Coach Josh,

Tom is a straight up nice dude. Finding his place in our early morning classes, this quiet achiever humble attacks each workout striking the right balance between pushing himself and staying safe which has lead to big improvements in his fitness and mobility.

Anyone who will happily tackle a workout 5kg under the Rx weight is someone who’s mindset is in the right place when it comes to training.

I am excited to see how you continue to improve Tom, especially with your dedication to your overhead mobility, it is a slow road but a worthwhile one. Keep listening and keep pushing, i am excited to see how you go in October with the second open for 2019.

MEMBER SINCE: 

17/01/2017

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HOW OLD ARE YOU?

37

WHAT IS YOUR PROFESSION?

IT Consultant / Project Manager - at the moment I'm working with clients to help develop IT strategies and fulfill their technology aspirations for new commercial office buildings.

WHAT ARE SOME THINGS MOST PEOPLE DON'T KNOW ABOUT YOU?

I'm a Kiwi (yes I do dead lufts from the mud shun - respect to Coach Kev). I've lived in a lot of different places throughout my life including NZ, US, Guam, Malaysia, Singapore, Egypt, London, Paris, and Melbourne which I have to say has been the best yet. Also, I'm about to become a Dad in August which is super exciting :)

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

Laura and I came in and met with Coach Josh, we were both really keen to try something different. We had been doing F45 for a year before and CrossFit seemed much more exciting. I think it was a Saturday morning, and the metcon must have been cleans or snatches because I could remember lots of barbells being dropped from a great height... slightly intimidating!

HOW DID YOU FIND THE OX BOX?

My wife - she always has the best ideas

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TOM'S STORY

As a child I was mainly into team sports such as Soccer, Rugby, and Basketball. Later on in life when my social life sometimes got in the way of the obligations of team sports I got into long distance running as it's a great way to exercise and clear the head while getting to explore new places. When I moved to Melbourne I wanted to get more serious about my fitness and I joined F45 in Fitzroy for a year which was great but started to get a bit repetitive. Laura and I then came into the Ox Box to give it a go and we haven't looked back since!

CrossFit is what gets me out of bed in the morning. It's not the fear of the no show fee penalty, but the jolt that I need to get the day going. Let's be honest, if you can get through a CrossFit workout first thing in the morning, you can tackle anything the day throws at you.

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You miss 100% of the shots you don’t take
— Wayne Gretzky

GOALS

PERSONAL:

In my personal life, my (our) goal has been to start a family and we're both super excited and blessed for this to be happening very soon!

PROFESSIONAL:

To never get into a comfort zone and to never stop learning.

HEALTH:

Generally improve in all weightlifting and gymnastics movements, but in particular this year I've been focusing on improving my squat strength, and my shoulder mobility.

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Be the change you wish to see in the world
— Mahatma Gandhi

WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

CrossFit Open 2019 - I was able to RX 3 of the 5 WODs (even if it wasn't pretty!).

WHATS YOUR FAVOURITE WOD?

Murph - it's a great benchmark workout, but also a great way to commemorate Australian and New Zealand Forces.

3 SONGS YOU LOVE TO WOD TO?

Harder, Better, Faster, Stronger - Daft Punk
Eyes - Rufus du Sol We
Are Your Friends - Justice Vs. Simian


RAPID FIRE QUESTIONS

WOULD YOU GO BACK IN THE PAST OR GO INTO THE FUTURE AND WHY?  WHICH TIME PERIOD WOULD YOU GO TO AND WHAT WOULD YOU DO?

Into the future, according to Back to the Future we should have hoverboards by now so I want to know when we'll be getting them.

WHEN DO YOU PREFER TO TRAIN?

Mornings, it's good to shock your system to prepare it for the day ahead.

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Drunken criminal with missing limbs or agile warrior that can do flips - Ninja!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Juicy Lucy burgers - if you don't know what they are, Google it. Amazing.

WHAT'S THAT INGREDIENT THAT YOU ALWAYS END UP ADDING TO YOUR DISHES?

Hot sauce

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

Light Saber - better than a shot gun as there's no need to reload.

IF YOU WERE AN ACTION FIGURE WHAT WOULD YOUR 2 ACCESSORIES BE?

A pair of nunchucks because Michelangelo

IF YOU COULD GO ONE PLACE IN THE WORLD RIGHT NOW WHERE WOULD IT BE?

Sunbathing on the Mediterranean with Bae in Cassis

TOM’S TIPS FOR READERS

Don't listen to me!

MAY EVENT
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25th | 8 AM - 10 AM

Members = Free

Visitors = $15

BARBELL:

We are kicking it off with 2 hours to complete...

The CrossFit Total

Back Squat

Strict Press

Deadlift

-We will be workshopping each movement, cranking the music and hitting those 1RM’s-

BRUNCH:

Once the barbells are away, time to eat!

Bacon . Eggs . Sour Dough . Juice . Fruit Salad . Yogurt

How you combine them is up to you.

There will be GF free option.

HOW TO BOOK:

Register VIA Wodify, under Events/Work-Shop program.

Visitors book and purchase here.

RSVP/ Booking Cut Off:

Tuesday 21st May 2019


Coach JComment
Claire Willis - Athlete of the Month May '19
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Claire Willis

An open letter by Coach Josh,

A member of our awesome community for last 12 months, Claire has made a mark but the good kind :) She has trained in over 200 sessions (that is f**king impressive) and settling into the 6:30 am class, using the WODs as a means of improving her strength and making everyone jealous with her impressive gymnastic skills.

She is hitting all kinds of personal records with a notable elusive first muscle up! and has done so without EGO and consideration for her fellow athletes. Watching her compete in her first CrossFit Open was such an example, with Claire being intelligent in her training and choosing to scale workouts in order to continue to be able to turn up for her next training session.

I am really happy to recognise her as our AOM! She exudes a welcoming smile, a bright personality and is always eager to learn and take the teachings of her coaches on board. The crew are constantly impressed by Claires positive vibes, dedication and hard work and in the mere year she has been with us.

Keep it up Legend, thank you for being apart of our community.

More importantly thank you for imparting in the greater community the the importance of health and fitness.

MEMBER SINCE: 

10/05/2018

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HOW OLD ARE YOU?

29

WHAT IS YOUR PROFESSION?

I’m a postdoctoral research fellow and clinical exercise physiologist – essentially a scientist that experiments with exercise as medicine. I work mostly with children with cerebral palsy and other neurodisabilities, developing and testing new paediatric rehabilitation models, and creating a bit of a paradigm shift in the process! I’m very passionate about knowledge translation (making sure our science gets implemented into practice), and I do some lecturing to support our next generation of allied health professionals in paediatrics. At the moment I am leading a big clinical trial in Melbourne that is supporting young people with disabilities to exercise at their local gym, but am also working on projects investigating heart function during exercise in children born very premature, and evaluating neurorehab services in rural and remote areas. The very best part of my job is being able to work with such awesome kids and their families, and I am very privileged to be able to share in the joy of their movement experiences and achievements. I absolutely love what I do.

WHAT ARE SOME THINGS MOST PEOPLE DON'T KNOW ABOUT YOU?

When I was 21, I booked a one-way ticket out of Australia and traveled solo for the best part of 2-3 years. I was very shy and introverted (I still am, but manage social situations somewhat better than those days), and this experience genuinely transformed me as a person. I didn’t really have a plan, which was sometimes silly but mostly great because it meant I had to continually think on my feet, embrace spontaneity, and adapt to whatever situation that landed me in! I lived and worked in some amazing places in the world, from rehab centres in the mountains in Norway, to onboard cruise ships sailing the Caribbean, to remote village hospitals in Nepal. It was an extraordinary experience filled with exceptional people that changed me for the better!

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

I met Tommy first! I so vividly remember this, he took me through my initial health/exercise interview before my academy started with James. When Tommy asked “What are you looking for in your exercise experience”, I answered without hesitation and said, “a community”. His eyes grew wide and his face lit up like a kid at Christmas as he replied, “that’s what we are!!!”. Just in case such authentic, raw passion for the Ox Box hadn’t been enough to convince me (it was), he was also well versed on effective sales strategies for females in their late twenties, casually adding in that there was a crossfit doggo called Murph (who ran up on cue). Signed, sealed, delivered, I was on board.

HOW DID YOU FIND THE OX BOX?

My partner Dylan (once a crossfitter) had been encouraging me to try crossfit for years, and after moving to Melbourne I was looking for a fitness pursuit that would also help me make friends! After a failed attempt at a popular circuit-based workout gym (I made zero friends), I googled ‘CrossFit near me’, and after evaluating the available options, Dyl specifically recommended this one. I ignored his advice, had a terrible experience elsewhere, decided to take Dyl’s advice, and never looked back!


CLAIRE'S STORY

I grew up in country Western Australia, in a goldmining town in the middle of the bush. We were always pretty active as kids, spending hours on our bikes, playing in the local creek, and staking out the bush lookout. My Dad was convinced he was another Steve Irwin (even wore the same khaki get up), so chasing lizards (and being chased by lizards!) formed a decent chunk of my early physical activity experiences. My mum enrolled me in my first gymnastics class when I was 7, as by that point cartwheeling had become my preferred mode of locomotion (especially down supermarket aisles). Down the track, my sister and I were accepted into one of the academies in Perth, which opened up a heap of opportunities for us, and we were incredibly lucky to train under ex-Olympians and alongside very talented gymnasts for many years. After retiring at the old age of 16, I attempted to play every sport my high school offered after having focused my attention on one sport for so long. One of my PE teachers tricked a few of us into attending state trials for volleyball, and that evolved into quite a few years playing and coaching in a sport not normally frequented by those of us challenged in the height department. Completing a sport science degree at uni exposed me to more traditional gym-based training which I really enjoyed and pursued on and off since. Mixed with my love of gymnastics, I can’t believe it’s taken me this long to join CrossFit. I love the variation and the infinite pursuit of competence/excellence (be it performance or health) – you can always be better!

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You miss 100% of the shots you don’t take
— Wayne Gretzky

GOALS

PERSONAL:

Dyl and I spent most of last year setting ourselves up here in Melbourne…now I’m excited for us to spend some quality time enjoying life on the east coast, and doing some exploring (locally and internationally)! That’s Goal 1. Goal 2: Get a dog!

PROFESSIONAL:
Long-term, to be leading my own research program, and supporting research students to answer the big questions that are important to the kids and families we are doing our research for. My journey so far in this industry has been made possible by some incredible women in science, so building a program underpinned by a positive and supportive culture, a strong mentoring focus, and collaborations with other teams is an important component of that goal.

HEALTH:

Crossfit has really helped me find a renewed purpose with my training, and has also helped me develop a lot more resilience around a health condition I manage. More than anything, it has really encouraged me to push the boundaries on what I am capable of day-to-day. My health goals at the moment are about committing to practices that sustain the good patches (and eliminate the bad), so I can do the things I love at optimum capacity. Creating a healthier work/life balance (or harmony!) is currently the focus.

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Be the change you wish to see in the world
— Mahatma Gandhi

WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

I recently experienced my first Open, which was every bit the highlight everyone guaranteed it would be. Seeing so many people smashing glass ceilings with the whole box cheering them on was very special! The Ox Box Games also comes a close second. But I think my favourite part of the journey so far has been as simple as feeling very much a part of the community that Tommy promised me I was coming into!

WHATS YOUR FAVOURITE WOD?

Anything gymnastics. Although I do enjoy the strength/RM days too!

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

At the moment anything squat-related, because my legs need to get a lot stronger. But if we are talking fun, bar muscle ups take the win.

3 SONGS YOU LOVE TO WOD TO?

1. Undercover Martyn – Two Door Cinema Club
2. Opposite of Adults – Chiddy Bang
3. Sunlight – Bag Raiders


RAPID FIRE QUESTIONS

WOULD YOU GO BACK IN THE PAST OR GO INTO THE FUTURE AND WHY?  WHICH TIME PERIOD WOULD YOU GO TO AND WHAT WOULD YOU DO?

The past – back to the sixties and Beatlemania.

WHEN DO YOU PREFER TO TRAIN?

Mornings!

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja! Working on cruise ships channeled the pirate life, so would be keen to explore the ninja world.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Hot cross buns! Actually they are currently a staple in my diet so hardly a cheat food. Has to be hot chips.

WHAT'S THAT INGREDIENT THAT YOU ALWAYS END UP ADDING TO YOUR DISHES?

Coriander

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

Hermione’s bag from the last Harry Potter movie that can fit anything in it but still be feather-light. Must include the tent.

IF YOU WERE AN ACTION FIGURE WHAT WOULD YOUR 2 ACCESSORIES BE?

A trampoline and a cup of tea

IF YOU COULD GO ONE PLACE IN THE WORLD RIGHT NOW WHERE WOULD IT BE?

K2, the world’s second tallest mountain in Pakistan

CLAIRE’S TIPS FOR READERS

  1. Health is everything.

  2. Never stop learning.

  3. Explore, dream, discover.

When should you level up your training?

So you’ve been training for a little while now, you are reading the daily briefs, you have found your groove with terms such as EMOM and AMRAP and you are seeing improvements in your fitness levels and body composition – how GOOD is that!

While you are gaining all the benefits of training consistently, have you finished a workout well under the time cap or even thought to yourself “that wasn’t too bad” after a workout? These are two signs that it may be time time to level up your workouts.

If yes, is the answer then continue reading :)

1. You could do another round or finished well under the time cap
As much as we dislike the saying “no pain no gain”, it does have some element of truth behind it. We are not saying train to the point of hurting yourself, just training to the point where you hurt yourself today but tomorrow you are ok. You need to challenge yourself to create adaptations, you need to try that different pull up band or throw in some double unders into those sets of singles.

When you feel like you have tried your best at a workout, kept good technique throughout and could still complete another round, it is time to make those sessions a little more challenging.

2. You no longer feel the good DOMS
Good DOMS (Delayed Onset Muscle Soreness) is a great sign that your body is being challenged. in a nutshell DOMS are micro tears that occur in the muscle when you push your boundaries. Do not worry, these are the good type of tears, these are the tears that help build lean muscle mass and help you get stronger. The muscle you are working hard in your training sessions and your muscles are responding to your workouts.

The body is very efficient at adapting to exercises and at creating a mind-muscle memory for movement patterns, so an exercise that gives you DOMS one week might not give you the same DOMS the next week. However, if you’re working hard and being challenged enough at each workout, you should feel some DOMS on a regular basis.

If you haven’t felt any DOMS for a few weeks now, it could be time.

But remember, there are good DOMS and bad DOMS – please make sure it’s the good ones you’re feeling and if you are not sure, speak to your coach.

3. You could push out more reps
When there is a set amount of reps in a workout and you can complete them at ease.

A simple test is to look at the last few reps of an exercise – do they feel slow and strenuous, leaving you short of breath? Or are they the same speed and effort as the first reps of a set and you could probably complete another ten?

You should always have a few reps left in the tank – that’s what is going to get you through the rest of the class – but if you know you could do more, it’s time to look at adding weight, increasing the weight you’re using or moving on to a progressed version of the same exercise which you may finding sitting in the RX category.

4. When you hit a plateau
Fitness plateaus are frustrating. You can be training on a regular basis, thinking you’re training hard enough and really getting the workouts done, but you aren’t seeing any results and all progress that you were making seems to stall.

Plateaus happen, Your body has adjusted to the workout routine and level you are currently training at and simply, it isn’t being challenged enough anymore so you’re not seeing any changes.

It is absolutely time to level up your training! You need to give your body a wake up, challenge it, and breakthrough.

How many of the above did you say YES to?

Sitting in your comfort zone isn’t going to get you the results you’re after, so tackle it, talk to your coach about taking the next step to level up your training. You’ll know if you’ve levelled up too soon because your coach is normally on your arse about technique and you can always step back and wait a little longer before giving it a go again.

A few signs that you’ve levelled up too soon:

  • your technique goes out the window with a heavier weight

  • your form suffers when you try to continue for the set amount of time

  • you experience bad DOMS

Coach JComment
Adam Rice - Athlete of the Month Apr '19
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Adam Rice aka Mr Rice

(i have often wondered if the nickname happened due to the ever dashing pepper hair)

An open letter by Coach Josh,

Mr Rice is the 2nd longest standing member of The Ox Box much to his disgust. He has made no secret, that he will be hanging around to claim the title of No. 1 if ever they decide to leave. After a hiatus for an extended overseas trip it was so good to see him back for his triumphant first workout post break.

So why athlete of the month?

I have had the honour of sharing many amazing moments through his health and fitness journey. I was reminded of my favourite recently as I was going through some old photo’s. I came across what was his “fat photo” before we started working together to better his nutritional habits. It was like looking at a different person. What was placed into focus was the persistence and perseverance that Mr Rice can exude. See, whatever information I provided in helping him shed the weight, it was HIS willingness and commitment that had him achieve the results.

Over the many years of working together, the ups and downs, it is this amazing quality that continues to shine through. As he now works through the work life balance and improving the strength of his back, it is that same commitment to his mobility that will see the results occur, not by some quick fix but by determination and resolve just as his showed when losing the weight.

I am incredibly grateful for his courageous walking of the gang plank when he first came into the studio and the trust that he continues to show me to be able to contribute to his health and fitness.

As I write this it is hard to convey the love I have for this man, and a genuine respect for who this man is. Spending time talking to him will always make my day better, so if you have not had the chance yet, make sure you go over and say hello. It will be worth your while… no pressure Mr Rice :)

MEMBER SINCE: 

29/12/2012

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HOW OLD ARE YOU?

36

WHAT IS YOUR PROFESSION?

I keep my fingers in many pies but my passion lies in taking ideas for web applications and turning them into viable products.

WHAT ARE SOME THINGS MOST PEOPLE DON'T KNOW ABOUT YOU?

Many naturally assume that I put a lot of effort into my hair but I actually wake up like this. What you really don't know, however, is that I use my hair as a distraction from my inadequacies. For instance, I pretty much have the world's smallest tongue. I also have trouble breathing out of my oddly shaped nasal cavities. As a child, I lost a plastic wall plug up there and was too embarrassed to tell anyone about it. It was found by a doctor at much later date when investigating bad breath. My mother keeps the (mouldy) evidence in an album with all of my first teeth.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

When I arrived, the concrete was still wet. I started walking the plank to towards some friendly faces but Josh quickly ran over to save me from an inevitable fall into the mirky waters below. Years have past but I'm pretty sure Josh looked deep into my eyes and whispered "I got you"... or maybe it was "you got taco on you"... I just can't remember.

HOW DID YOU FIND THE OX BOX?

The founders painted the town purple in one of the most prolific examples of Guerrilla Marketing in the history of Collingwood.

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ADAM'S STORY

You could expect to find the movie of my life under Cliché Every-person Tales Of Childhood Insecurity leading to a sophomore release within Understanding Of Self Actualised Through Typical 30s Adversity. When I joined CrossFit Collingwood, my goals were driven by body issues. While this is a poor lens from which is view the path—and most likely the reason for previous failures—I'm grateful that it got me in the door.

The first step in my development was learning the difference between diet and nutrition through the Precision Nutrition course. The combination of finally understanding why I couldn’t lose weight when I thought I was eating “correctly” and the terrifying knowledge that Josh was watching me at all times lead to a more than 25KG loss. This was actually life changing for me—it may have only placed a cover over broader issues of well-being but at least it made me happier and reduced my cognitive load—and I’m confident this created the space for further development.

Given a new sense of encouragement, I’m pretty sure I missed the point of CrossFit. I was driven to keep posting bigger numbers on the bar but without the balance of mobility. As someone who has always been a desk worker, I’ve long struggled with back pain that I would push through because, you know, I was so tough. The combination of an unsuitable work environment and trying to do more than I should lead to a bulging disc and a year off. Probably the worst part of this was the knowledge that I could blame the desk all I liked but, if I had done what I was told, this could have been avoided.

Listen to your coaches…. they know shit!

Yeah, mobility takes time and, if you have a busy life, it can be hard to fit it in but give a few months screaming in pain a try and decide which you prefer.

I spent most of 2018 travelling in Europe. My goal was to slow down a bit and take some stress off, but it actually lead to a period of self-analysis. I’ve returned with a slow and steady plan for 2019 and, while I push myself, I’m pushing within my limits. I sincerely missed exercising last year and never felt quite right without it. While some incredible athletes do CrossFit, CrossFit is about feeling better and living longer. Not being hung up on the ℞ weight and applying the intent of the workouts to where I’m at has made me far happier than I’ve ever been. But don’t get me wrong, if you’re a little better than me, watch your back, I’m coming for you.

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The answer is not more hours, it’s less bullshit
— David Heinemeier Hansson

GOALS

PERSONAL:

Travelling taught me I need to relax more… and travel more. Not only do I find that I’m just a nicer person when I have some balance in my life, but I like myself a whole like more. So far this year, I’ve done a pretty good job of slowing down, but there is plenty of room to do better so I’ll keep chipping away at it.

PROFESSIONAL:
I’ve set myself some pretty ambitious goals for the next year. I’d like to almost double my income while further reducing my hours. I’m a director of three businesses and can see areas I can focus on to find the growth but won’t be allowing myself to fall back into old work patterns—I’m really looking forward to the challenge. Will I achieve it? I guess I’ll have to be good enough to fill out this survey again in a year for you to find out.

HEALTH:

I’m really honoured to be following Tammy because I pretty much just want to be her. This year is all about enjoying the journey, being happy, and bringing greater consistency to all areas of my health and fitness.

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If you break the rules before you master the fundamentals, you’re not a disrupter, you’re just wasted potential.

WOD

WHY DO YOU ENJOY TRAINING AT THE OX BOX?

There is so much to love. There are the community and encouragement—I’ve always felt connected to the people at CrossFit Collingwood. I also get bored pretty quickly, so the diversity suits me perfectly. But, even if I’m playing it cool on the outside, I’ve got 0 internal chill, so I’ll be celebrating every little PB.

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

One Open, the box took a photo of Sam Cumming, the late Dan Edgar (lost to Sydney), and I laughing (clearly I’d said something super hilarious). That photo made its way to my Tinder profile (not sure I got permission for that one, soz) and then a cute lady was like “oh ddddaaaammmmmnnnnn, look at him”, and so now I’m not single. I think that’s pretty special. CrossFit Collingwood, bringing hearts together since at least 2016.

WHATS YOUR FAVOURITE WOD?

I love getting better at the things I’m terrible at. It would be hard to design a workout that tests my weaknesses better than Murph, and so it’s always been a favourite. Maybe if they replaced the squats with burpees or something.

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

Snatch. Every gain I’ve ever had with snatch has come from getting better at technique. When I was trying to beat my last PB, the bar would float up to my eyes, but I just couldn’t drop under it. It’s such a no-bullshit lift—it doesn’t matter the size of the guns you bring, the snatch will disarm you.

3 SONGS YOU LOVE TO WOD TO?

Mid-WOD, I’m all about hard and fast beats; I never got sick of the year when Pendulum was on permanent rotation. For the other 50 minutes, however, I’m bringing strong women with funky beats:
• Offence — Little Simz
• Like Sugar — Chaka Khan
• New breed — Dawn Richard

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RAPID FIRE QUESTIONS

WOULD YOU GO BACK IN THE PAST OR GO INTO THE FUTURE AND WHY?  WHICH TIME PERIOD WOULD YOU GO TO AND WHAT WOULD YOU DO?

I’d probably go back a decade and tell myself to stop drinking and put all that money into Bitcoin farming.

WHEN DO YOU PREFER TO TRAIN?

Midday breaks up the day

WOULD YOU RATHER BE A PIRATE OR A NINJA?

I’d much rather be a ninja—although I’d probably be an early Naruto pigging out on ramen and generally considered to be a bit of a dick but can release the power of a Silver Fox in a time of need. Fantasies aside, I think we know I’m more likely to be a drunken idiot walking a plank (and stories comes back around).

WHAT'S YOUR FAVOURITE TREAT FOOD?

Oh, pizza for days. But none of that all-the-toppings-with-a-stuffed-crust shit, just a couple of top quality ingredients and a wood fire.

WHAT'S THAT INGREDIENT THAT YOU ALWAYS END UP ADDING TO YOUR DISHES?

I used to be a hardcore chilli addict. These days I’m a lot more moderated, but I still love a little bit of a tingle.

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

Shoes? My limited understanding is that zombies are not particularly agile, I feel like I could basically just speed walk away.

IF YOU WERE AN ACTION FIGURE WHAT WOULD YOUR 2 ACCESSORIES BE?

I’m a walking stereotype; give me a Mac covered in stickers and some noise-cancelling headphones.

IF YOU COULD GO ONE PLACE IN THE WORLD RIGHT NOW WHERE WOULD IT BE?

Iceland. It’s like being on another planet; it’s gorgeous. Maybe one day I’ll even get around to putting up travel photos.

ADAM’S TIPS FOR READERS

Filling out the Athlete of the Month survey can take some time if writing doesn’t come naturally to you. When Leish tells you to do it on the weekend, listen to her.

Our Ox Box Community

The community at The Ox Box provides support. It can be the first smile you see in the morning, it can be the honest interaction with a coach that you needed to breakthrough your own self imposed barriers, it can be encouragement of others as you finish off that last rep of a workout.

The sense of community at The Ox Box is unique; and something we are always very proud of. Within our studio walls, we strive to know one another, help each other with technique, compare workout results, and discuss nutrition to name a few topics.

This doesn’t happen in often regular gyms, generally no one speaks to one another except to occasional ask “are you using this?” In a traditional gym, if you carry out a 2k row with 20 air squats EMOM, you would get a lot of funny looks as you jump on and off the rower. Especially when you collapse to the floor afterwards trying to gulp in air for 5 minutes after you complete your workout!

At The Ox Box you know names, life stories … you know the people, they are your friends. In our studio we have a group of people who support each-other in achieving the best versions of themselves and coaches who help guide us there when we struggle to see it ourselves. In a world so brought together by gossip and bringing people down, here we strive to have a community that lift each-other up.

Our Oxen stay behind after they have finished their workout to chat, stretch and comment you on your performance and effort you pushed in your workout. The studio is full of like-minded people who understand that to achieve results you need to be uncomfortable.

When we’re tired and are struggling to complete a workout we begin to doubt our ability to finish, or even turn up sometimes, it is this community that help us hold ourselves accountable to our goals, even when we struggle to see them. This community provides motivation to turn up tomorrow even when the discipline of doing so has started to fade.

You are no longer going to train at the gym, you are going to train with a group of like minded individuals who want nothing more for you to achieve your goals, why you ask? Because you want the same for them.

The support of the CrossFit community even affects us physiologically, training in small groups create a greater release of endorphins than when working out alone, even when the same amount of work was done.

We can scream and grunt as we lift heavy weights, we can fall to the floor in a sweaty heap after using the rower, we can cry with frustration, even laugh at disasters. This is a special environment filled with incredible people who think it’s ok. We can be vulnerable without fear of judgement. We can try, fail and be respected for our efforts.

This sense of community, sometimes known as a ‘cult’ outside of the box, is one of the special features of CrossFit. Working out within our CrossFit community makes us feel good and encourages us to push ourselves to new limits that we didn’t think were possible. It is a special thing that we can develop further by welcoming new members and making them feel that they accepted as part of that family.

Thank you for being a part of ours.

Coach JComment
Why we are a Non- Biased Program

After programming for CrossFit for the last seven years, I have learnt some essential lessons, and the learnings never stop a-comin".

One of the most common things I hear and have heard in the past is that our programming isn’t “CrossFit” enough. Often complaints from members that your program doesn’t spend enough time on strength training?

Most people’s view of CrossFit is a popularised one. Double sessions, involving a strength component followed by a Metcon. However, this is NOT what CrossFit is. If you are every interested in having a look at what CrossFit HQ programs daily, head over to crossfit.com and have a peak. Double days are Very rarely programmed, and some days a 5 x 5 back squat is the only thing needed to accomplish.

The strength and conditioning program we provide at the OX Box is one of longevity; we look to design a program that is centred around health and improving performance. We aim to switch an understanding from volume to intensity and the importance of the WHAT you do in the hour as opposed to the AMOUNT you do in the hour. This is a topic we’re particularly passionate about, which you’ll probably pick up on in one of my rants :).

We concentrate on General Physical Preparedness or GPP for short. This will see you having the ability to turn up to the studio 4+ sessions per week, combining that with all of your life stress, family, work, puppies, without feeling like you have hit a brick wall.

Then your training program is something that is maintainable, that will allow you not to burn out and keep improving in not only what your body can do but the way it can do it because consistency is what has you achieving.

Keep improving the standard team!

Coach JComment
Tammy Fankhanel - Athlete of the Month March '19
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Tammy Fankhanel

An open letter by Coach Josh,

Without this woman, we would all likely not be here. I am obviously going to be a little bias about this legend of a human being as she is after all me MA!. 

This #over55crossfitter has been an integral part of the 1st class of the day ever since we started the Box back in 2012. Tammy is always, bright, bubbly, has amazing team spirit, the purveyor of Ox Bricks and Bombs, works hard, inspires her greater community and will be the first to lend a hand if you ask. 

So why this long to be athlete of the month? Why only now?

Tammy has been dealing with injury for a very long time now. She has always done the right things, eaten well, trained consistently, seen countless professionals around the right type of treatment and finally worked on improving the issue. However, all that has lead to is more questions, and never the result she has desired. 

This is due to her focus being in the wrong spot; aiming to get to the DESTINATION of being pain-free instead of concentrating on the JOURNEY by doing the work necessary to be pain-free.

Recently she has taken the OX by the horns (see what I did there); she has taken ownership of the journey by doing what is necessary to get the results she wants and it’s paying off big time. This small shift in mindset has seen vast improvements to not only her injury but also her overall well being too. Her range of motion is improving and pain decreasing to where she was able to jog again, pain-free, a couple of weeks ago. 

I could not be happier to see her taking control, making the necessary changes to the way she trains, tracking the inputs to be more healthy and adjusting as necessary.

Being able to contribute to a woman who has done so much for me is something I cherish.
I could not be prouder of you Mum, Love you, Keep it Up!

MEMBER SINCE: 

19/12/2012

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HOW OLD ARE YOU?

58 years young!

WHAT IS YOUR PROFESSION?

Now retired... My days are filled with looking after (my husband) Ian, CrossFitting, hip rehab, making OX-BOMBS and OX-BRICKS. Keeping home, with ALL that entails: cooking, smoothie-ing, juicing, vege-gardening, and trying to share recipes, thoughts, experiences and colour on my non-business Insta account RAW VITALITY - NOURISH TO FLOURISH .. (or one could say living the life to which I have much gratitude for.)

Nature gives you the face you have at 20, it is up to you to merit the face you have at 50.

WHAT ARE SOME THINGS MOST PEOPLE DON'T KNOW ABOUT YOU?

I'm a car lover. The ones that you start and hear that engine rumble, it’s just ... well it just takes your breath and makes you think “awwww shite that's so good, and you just have to smile”. I’m blessed to drive some EPIC cars - so I don't mind the 'old Sunday drive and AUDIOBOOKS are my new thing to do when I'm in the car.

Also, I'm currently doing a minimalist clean out at home from top to bottom. OH MY GOD ... another EPIC event.

Finally, I love to relax with a sublime wine :)

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

Well I was a kind of proud Mum, seeing Coach Josh (my son) and Coach Ren open the box - seeing their dream come to fruition. I loved the catchy, strong name: The Ox Box. The WODS looked hideously difficult and I didn't think I could do it at all.

HOW DID YOU FIND THE OX BOX?

Through your illustrious leaders ... son, Josh and Coach Ren. Too easy.

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TAMMY'S STORY

I was always a kind of chubby kid (the brunt of fat jokes at school) that loved sports over academia. I represented Brisbane in the QLD Softball State Schools competition. I just missed out on representing the school in Netball because the selector chose her daughter (bugger). After having my son I got into aerobics. Then work and motherhood was all consuming.

I really only got back into it after 40. I looked at myself in the mirror and made a promise to myself not to live the rest of my life in that shape. I went to the gym and achieved bugger all. I then learned that nutrition and exercise were a partnership. I worked with a sports nutritionist to fine tune how I ate. Did a shopping audit and learned that you don't need 80% of the supermarket. Frightening. I then looked into organic foods. I then read a gazillion books on fitness, health, nutrition (I still do). I was my own guinea pig .. diets were many. Eat Right for your Blood Type, Vegan, Vegetarian, Paleo, 100% Raw, Metabolic Nutrition, Precision Nutrition, Anti Cancer Diet, Juicing Diets, Eating to your Individual DNA... shall I go on?

What I did notice is that across nearly EVERY food program, there is a core that they all agree on. Eat fresh vegetables in abundance, some fruit, berries, nuts, seeds and drink plenty of clean water. Today I follow my individualised DNA profile that tells me how many serves my body likes of veg, grains, meat/alternatives, dairy/alternatives, fat and fruit each day. It’s a lifestyle not a diet.

SUMMARY IN A NUTSHELL: 1. we need way less protein than we eat (and I did not lose muscle as a result of reducing the protein and my liver is happier for it) 2. Your nutrition needs to be your lifestyle - not a constant challenge. 3. Its not a diet that we need - its self discipline. There is so much crap food scientifically designed to taste amazing that we fall slave to, and we mere mortals are weak when it comes to self discipline. (Keep that in mind).

I started CrossFit 12 weeks after hip surgery 6 years ago. Some thought it would be the worst thing I could do, but from a functionality point of view, I now have more movement over all joints and muscles than when I was half my age. I'm still a work in progress - its perpetual. I love training with younger members. I love their vitality, enthusiasm and keeping up with changes to the English language (i.e, WHATSUP - in my day that meant 'what's wrong' - today it's another way of saying 'HI' ... go figure - or SICK ... you were just effing sick, it didn't mean something was awesome). I also love training with older athletes because I understand what it takes. The community is 'SICK'. Is that the right context? (The Ox Box: yes Tammy its is, nailed it!)

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The BEST things in life are FREE (ain’t life grand) .... The second best things are VERY EXPENSIVE.
— Tammy's words to live by

GOALS

PERSONAL:

HEALTH - HUSBAND - FAMILY - PEACE.
My life is amazing and I have immense gratitude for that. But I'm a Libra (zodia sign) and need all my family to be healthy and achieving their personal and business goals. My goal is to see that achieved. When it comes to health, my husband Ian has a saying, I'll earn the money - you keep us healthy. So my fave hashtags are #fitfood #fitmind #fitbody that feature often on Raw Vitality posts. I just don't think it's possible to prosper optimally without that combo - they 'fit' (pardon the pun) perfectly in sync to me.

PROFESSIONAL:

Happily retired. My professional life was receptionist, secretary, admin, internal sales, sales rep, sales manager, state manager all in QLD, then a relocation to Melbourne as Australian marketing manager - all with the same firm. I loved my job, I loved the journey. I paid off my house as a single Mum in those days. That moment still excites me now. F R E E D O M.

HEALTH:

Well on account of we start losing muscle after the age of 35, my thoughts of continuing to grow in strength are now elusive to perhaps non-existent, but as long as I can continue to be my best me and crossfit on, achieve little goals along the way - I'm as happy as a pig in mud. I am strong and fit for my age and I know what I have to do to keep it up.

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Gentleness doesn’t get the job done unless you’re a hen laying an egg.

WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Coming 2nd in the 2018 CrossFit Masters League by one point. (Womens 55-59 Category). I got that CrossFit T-shirt with FANKHANEL emblazoned on it. I actually felt proud of that achievement. Sometimes I can surprise even

WHATS YOUR FAVOURITE WOD?

Absolutely any workout I do to a good standard and complete is a fave at that time. I don't have a precise favourite. I fear many. I'm not a fan of Karen - 150 wall balls - OMG what is that about ... or that 7 minutes of burpees. WTF.

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

Double unders - they really test me

3 SONGS YOU LOVE TO WOD TO?

Personal Jesus - Marilyn Manson (even though he is cringeworthy to look at sometimes)
Supermassive Black Hole - Muse
Infinity - Guru Josh

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“I have not failed. I’ve just found 10,000 ways that won’t work.”
— Thomas Edison

RAPID FIRE QUESTIONS

WOULD YOU GO BACK IN THE PAST OR GO INTO THE FUTURE AND WHY?  WHICH TIME PERIOD WOULD YOU GO TO AND WHAT WOULD YOU DO?

I'm happy right now ... but if I was in the time tunnel (that was a 1960's TV show), I'd press the 1940's .. those gorgeous old cars, the simple things in life, jazz music, time, dizzy love, honour, dressing 'fine', respect, a time when in life, possessions and people weren't so disposable. Shopping was collected in paper bags, you baked a pie and didn't buy it. All that kinda stuff.

WHEN DO YOU PREFER TO TRAIN?

5.30am (Mornings = Energy for me)

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Neither - me rather be Sarah Sigmunds

WHAT'S YOUR FAVOURITE TREAT FOOD?

Ice cream and Dutch liquorice (Salmiak to be precise)

WHAT'S THAT INGREDIENT THAT YOU ALWAYS END UP ADDING TO YOUR DISHES?

Anything green (in abundance too)

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

An invisible onesie maybe ??

IF YOU WERE AN ACTION FIGURE WHAT WOULD YOUR 2 ACCESSORIES BE?

My thermo-mix and my Mini JCW, but I'll add an aftermarket Remus Exhaust system so me be loud and sassy

IF YOU COULD GO ONE PLACE IN THE WORLD RIGHT NOW WHERE WOULD IT BE?

The Ritz, Paris - It's really really Ritzy

TAMMY’S TIPS FOR READERS

1. Life is short. It catches up so quickly. Remember #1body1life - look after it in every way and it will repay you in spades till the end.
2. And some wisdom from my Mum R.I.P. - ALWAYS make the best of it (whatever 'it' is). Just think about that for a minute - it's a valuable mantra for life.

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The 2019 CrossFit Open - Comp Details

To all of the Savage Oxen who are competing in the 2019 CrossFit Open, i am excited to be spending the next 5 weeks with you all.

With around 50 athletes competing over the next 5 weeks, to make these Saturday events run as smoothly as possible, it is important that you learn, understand and remember the following.

The Day before the Comp i.e. Friday

  • At 12:00pm, the workout is released worldwide

    • you can watch this from games.crossfit.com

  • At 4:00pm, you will be able to register for a heat time slot

    • This will be done via the wodify app, first in best dressed

  • At 5:00pm, Head Coach Josh will do the Games Announcement via Facebook

    • This will cover all of the major points of the Workout inc strategy idea’s

IMPORTANT INFORMATION

After the release of the workout, it is your responsibility for the following

  • Understand what the workout is COMPLETELY.

    • What the workout is?

    • Decide what division you will do i.e. Scales / RX or Masters

    • What are the movement standards?

    • What are the loading i will need, etc.

  • This is easy done, by watching the announcement + reading the rules which can be found on the games website. Finally, watch Head Coach Josh’s brief.

The Day of the Comp i.e. Saturday

  • At 6:30am, the studio doors will open

    • This will allow athletes who are in the first heat to warm up etc

  • At 7:00am, The first heat will commence

    • Heats will continue on their set schedule, which is dictated by the workout itself.

  • When we are done, we are done

    • Due to us not knowing the wokrouts, each week will likely be different. We just do not know.

  • The back section of the studio will be for warming up

    • You will be able to warm up in the back section of the studio the heat BEFORE your heat.

    • There will be a warm up advised and written for you all to utilise

IMPORTANT INFORMATION

On the day of the workout, it is your responsibility for the following…

  • Turn up at least 30 minutes prior to your heat start time

    • If you do not have sufficient enough time to warm up, WE WILL NOT LET YOU COMPETE.

  • Set up your lane for your workout

    • Once the previous heat has completed their workout, you will be allowed on the competition floor to set up yours. This is why it is important that you know the in’s and outs of the workout. IT IS YOUR RESPONSIBILITY.

  • Enter your score

    • Once completed immediately head over to the games website and enter your score. Once entered, the Affiliate Manager will validate your score. This is the whole point of the competition, DO NOT FORGET TO DO THIS.

I can not compete on Saturday i.e. MONDAY night open gym it is.

  • Monday night open gym will be available for all those who were unable to compete on Saturday

    • You will need to source your own judge, the open gym coach does not count

    • You will need to set up your workout

    • you need to do everything basically :)

FINAL IMPORTANT NOTES

The most important pieces of information…

  • Respect the Judges!

  • Have fun!

  • Encourage each other!

  • Do not take it too seriously!

Go crush it you bunch of savages.

Coach JComment
New Timetable : March - May 2019
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Thanks to a massive amount of feedback collected over the last few months (Dec-Feb) we have made some adjustments to the overall schedule that will be running throughout our next 13-week training cycle which commences on Monday 4th March 2019.

The most significant challenge we face is the size of our studio. Moving is not an option currently, so we need to try to maximise the usage of our beautiful space. We are going to see how this new timetable works as a tester, it may stay as a permeant fixture, or may morph again slightly after the 13 weeks is up. The team analysing what works and what doesn’t, coupled with your feedback, will be valuable to us in seeing how these changes affect the studio.

Current Priority - More Classes

Our most consistent feedback has been around increasing the amount of CrossFit Classes that are run throughout the week, to support this most consistent feedback we have made the following adjustments:

  • We now have Mon-Fri 7:30 am CrossFit Classes.

  • We have added 6:30 pm CrossFit Class on Tuesdays and Thursday.

  • This has meant that we need to move our specialty class to 7:30 pm. We understand that this will impact some athletes, but we have to try.

These changes have meant that we have added 72 hours of class availability to our schedule for our athletes which is a significant improvement.

Our Next Priority - More Open Gym

We know an increase of open gym availability is a desired addition… We are playing around with more Open Gym Times. However, we have some complexity to deal with and would love your thoughts and ideas.

There is a distinction between Open Gym types.

  • Open Gym - Coach Assisted

    • This is what we have currently (we do not have issues with this one)

  • Open Gym - Coach Unassisted

    • This is where you would book/use the space while a class is running without assistance from a coach (due to space, we do have issues with this one)

Coach Unassisted Open Gym is whereby you would come in to the studio to complete your own programming given to you by our coaches, such as working on specific drills. Completing our additional programming tier of OBSU (Ox Box Special Unit)

This would happen while classes and Private Coaching sessions are running. The complexity here is that we need to manage the space, with the focus on it not affecting other athletes.

Here are some of the issues

  • Do we have a booking system to make sure the gym is not crazy full of people

  • If we have a booking system, then people are not able to stay after class to use the space to train/move if the area is full

  • Who gets to train in those Open Gym sessions if we do have a booking system, we need to make this fair and safe.

  • If we have these open gym slots how does it impact classes and private coaching sessions, with 18 people and two private coaching sessions going there is little to no space.

We would love to hear your ideas and feedback here so we can start getting the ball rolling here.

Future Priority

  • Sunday Classes

  • Additional Mobility Classes

As always guys, the more feedback we receive from you, the better we can effect change in the positive. Looking forward to a rocking 13 weeks and getting some more Open Gym times added to our new schedule and looking forward to your ideas.

Founder/Head Coach

Joshua Hromis

Coach JComment
Andy Corlett - Athlete of the Month FEB '19
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Andy CORLETT

Mechanics, Consistency and only then intensity is a catchphrase you hear the coaches throwing around the Box and this AOM is an embodiment of just that.

CrossFitter of mornings and a purveyor of the most sought after drug in Melbourne by day (aka Allpress coffee), I have had the pleasure of plenty 1 on 1 time with this legend since joining us at The Ox Box, it has truly been a awesome watching his progress and dedication to getting shit done right and improving where it needs to happen.

Congratulations, on being our Athlete of the Month. You deserve this moment!

Coach Josh

MEMBER SINCE: 

15/02/2017

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HOW OLD ARE YOU?

36

WHAT IS YOUR PROFESSION?

I work in Sales and Business Development for Allpress Espresso. A day in the life includes drinking loads of coffee, eating delicious food and saying 'no' very nicely.

WHAT ARE SOME THINGS MOST PEOPLE DON'T KNOW ABOUT YOU?

My accent tells a wee bit of a lie.
I grew up in a tiny English town called Spalding in Lincolnshire (UK), but got out of there as soon as I could. Cool fact is that the town is build on historic fenland and sits at six meters below sea level. That really is the only most interesting thing about the place, other than the Flower Parade of course.

Once I escaped Spalding, I lived in the US for seven years studying, and then coasted around Europe for a few, until I met a girl and landed in Australia in 2009 - a cliched story I know, but for as long as I can remember I've sounded a little Australian so I guess it's quite fitting I now call Melbourne home.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

I booked a catch up with Josh after work. When I arrived the gym was empty but for Coach Kev doing some weird weightlifting movements on the back platforms. It was pretty impressive but also rather intimidating. Not a chance I could do that. Josh reassured me that snatching my body weight on the first day wasn't expected, and that mastering those sorts of movements was a slow process, taking years of practice to master. I liked that, and signed up on the spot.

HOW DID YOU FIND THE OX BOX?

The Urban List's best Crossfit Studio's list (https://www.theurbanlist.com/melbourne/a-list/melbourne-s-best-crossfit-studios)

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Andy’s STORY

I grew up playing most team sports and was pretty average at them all - "he tries really hard" was the best my under 10's rugby coach could muster. After a while I started to gravitate to individual sports and ended up being a little better than average at tennis. It was very good to me and opened the door to finishing high school in London, and then move to the US on a scholarship with the Mighty Weber State Wild Cats in Utah (teeny bit of sarcasm should be read here). This was my first exposure to strength and conditioning, and a very intense, alpha male, Drill Sergeant-of-a-coach who managed to put me right off the weight room and organised training for a solid ten years.

I love the process of CrossFit. Every movement has a foundation or is a building block to another movement and while its not always easy to see, its awesome to see and feel the results in time.

Show up and you’re most of the way there.
— Andy's words to live by

GOALS

PERSONAL:

I'll be a Dad for the first time in June, so working out how to be good at that is the goal for the next little while.

PROFESSIONAL:

Never be too busy. From what I've seen those who find good balance never seem to to put too much weight on being busy, but instead they're intentional.

HEALTH:

Muscle ups are the next goal. They looked so far out of reach when I started two years ago, but edge a little further each week.


WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Getting my first strict pull up would be a highlight.

WHATS YOUR FAVOURITE WOD?

Murph - it's simple and brutal.

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

Double-unders

3 SONGS YOU LOVE TO WOD TO?

Born Slippy - Underworld
Hey Boy Hey Girl - Chemical Brothers
Breathe - The Prodigy

The first draft of anything is shit.
— unknown

RAPID FIRE QUESTIONS

WOULD YOU GO BACK IN THE PAST OR GO INTO THE FUTURE AND WHY?  WHICH TIME PERIOD WOULD YOU GO TO AND WHAT WOULD YOU DO?

To the future because I’m not good with surprises.

WHEN DO YOU PREFER TO TRAIN?

Morning.

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Pirate - for the rum.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Andrew's Hamburgers in Albert Park

WHAT'S THAT INGREDIENT THAT YOU ALWAYS END UP ADDING TO YOUR DISHES?

Garlic

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

Cricket bat - practical and fun

IF YOU WERE AN ACTION FIGURE WHAT WOULD YOUR 2 ACCESSORIES BE?

Kettle and coffee

IF YOU COULD GO ONE PLACE IN THE WORLD RIGHT NOW WHERE WOULD IT BE?

The Alps

The CrossFit Open 2019
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Dates

Official dates for the 2019 CrossFit Games Open are now known and have been posted on the CrossFit Games website.

https://games.crossfit.com/

The online competition will start Friday, February 22nd and will once again span five weeks, concluding on Tuesday, March 26th.

The week-by-week schedule, confirmed by CrossFit HQ will follow a similar format as years past.

  1. Week 1 – Friday, Feb. 22nd – Tuesday, Feb. 26th

  2. Week 2 – Friday, Mar. 1st – Tuesday, Mar. 5th

  3. Week 3 – Friday, Mar. 8th – Tuesday, Mar. 12th

  4. Week 4 – Friday, Mar. 15th – Tuesday, Mar. 19th

  5. Week 5 – Friday, Mar. 22nd – Tuesday, Mar. 26th

Athletes will have four days to complete the workout(s), and submit their score.

what to expect FROM the ox box

We will be running the open at The Ox Box on Saturdays as per normal. With time slots that can be booked via WODIFY.

We realise there are hot ticketed times, we respectfully ask that members reframe from asking us to reserve times for them. It’s not particularly fair to fellow members or us to manage who should and shouldn’t get these slots.

If you are unable to attend the Saturday session, your only other option this year will be Monday Night Open gym.

Open Gym Friday Night will be temporarily cancelled until the Open have finished. We will be using that time to set up the class for the following day.

We will be in search of Judges!

If you are interested in judging and supporting you fellow members, let us know! We are always in need of extra eyeballs.

Bellow is the link to the Judges course, check it out!

https://oc.crossfit.com/

WHAT IS THE CROSSFIT OPEN?

The Open is comprised of five workouts over five weeks, and it starts with 19.1.

The workouts will be released every Friday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website.

After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Tuesday to submit their best score online.

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?

The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.

While the purpose of the Open is to find the fittest athletes in each region to move on to the regionals, it’s also an opportunity for any athlete at any level to participate in the competition. It can add meaning and purpose to your training while also bringing your gym’s community closer together. (As a rule of thumb, the Open is the time of year where we see many people achieve important firsts: bodyweight snatch, muscle-ups, toes-to-bars, handstand push-ups, double-unders, etc.)

Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.

THAT SOUNDS GREAT, BUT WHY SIGN UP? I’M NOT GOING TO THE GAMES…

While I can understand the sentiment of “Why bother?” but IT IS AWESOME. Every affiliate in the world can take part in the Open, which is amazing, and we don’t want you all to miss out on the fun!

We can use you performance data to determine how and why the programming should change for the coming year. For instance, if the majority of the gym can’t do chest-to-bar pull-ups relative to every other gym in the region, then the trainers can work on bringing up that skill in the gym’s population.

It’s much easier to stay motivated during the Open (and with CrossFit) if you are actually committed to tracking your progress.

Finally remember that this is all about participation and having fun, if you can do all or only 1 of the workouts, still register and lets make the 5 weeks our fitness line in the sand for 2019

MAKE SURE YOU REGISTER

We suggest registering before the first event!

https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen



Coach JComment
The 2019 Ox Box Athlete
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FEB ARTICLE BY COACH JOSH

Dear Oxen,

As we embark on our 6th year of awesomeness, we look at how we can collectively live healthier, be happier, and move better. Our goal has alway been to guide and inspire you to be the best version of yourselves and after the 1st month of 2019 draws to a close, we want to keep the steam going in the months to come.

We want 2019 to the year of the ‘Diligent Athlete’ at The Ox Box.

Diligence is having or showing care and conscientiousness in one's work or duties. Specifically in regards to your health and fitness, this doesn’t necessarily mean having the smartest or the most analytical approach to a workout nor being the athlete who understands the every aspect of the WOD instantly every single time.

It means having goals; creating the roadmap to success and finally taking the necessary steps towards those goals.

It means entering the gym with a purpose and a focus that applies to each month, each week, each workout, each set and each rep with this same focus applied at home and work in the choices we make around food, recover and sleep.

This all leads to you pushing the needle just a little towards the direction you want for yourselves in this very important part of our lives. Now we are not saying that “you must put 100% into concentrating on your health and fitness in 2019”… although i would be lying if i did not think it was a great idea :)

Sounds good Coach!, but what does that actually mean?

Understanding - Read the daily workout brief, understand what you are trying to achieve with this important hour of your life.

Discipline - We cannot always be motivated, a lot of us do not want to get up and go to work everyday but we do so out of habit and necessity. We GET to go to work, just as we GET to go to The Ox Box. Just make it to the studio, we have the rest covered.

Intention - Think about how much effort you put into each session. Is it always, unequivocally 100% of what you have to give on the day. Turning up is the bare minimum, but your coaches are here to support you.

Consistency - Say I’m warming up to a workout weight for the Power Clean. If I have 8 minutes am I going straight to the weight in 1 or 2 jumps so I reduce my workload, or could I do more sets and more reps at lower percentages to really dial in my technique?

If I choose option 1, I’ve potentially missed out on over 1,000 reps (over the course of the year) at low percentages to improve my technique and chase better movement. Better movement serves every single athlete no matter the goal.

Nutrition - Am I eating...

  • Meat

  • Veggies

  • Nuts

  • Seeds

  • Some Fruit

  • Little Starch

  • No Sugar

Am I keeping my intake to levels that will support exercise but not body fat?

Am I drinking enough water?

Sleep - Does this screen time after dinner serve any purpose or am I eating into my sleep and recovery?

Gratitude - Am I saying thank you to the body that gets me through my life every single day and am I respecting this amazing thing by giving it the attention it deserves?

These are just examples but we hope they convey what we mean when we talk about striving to be the ‘Diligent Athlete’.

Ask questions - Coaches become coaches because they want to share their wealth of knowledge to help athletes achieve their goals. Everyone loves talking about things they’re interested in. Ask us questions, give us the excuse to talk about what we love. To support you legends, who are striving to be their best selves.

FINALLY… Set Goals

A dream written down with a date becomes a goal

A goal broken down into steps becomes a plan

A plan backed by action becomes a reality.

What is it that you want for your Health and Fitness in 2019?
Whatever it is… WE HAVE YOUR BACK YOU BUNCH OF AWESOME SAVAGES.

Coach JComment
Liam Dermody - Athlete of the Month Jan '19
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Liam Dermody

No other lifting face compares to Liam Dermody’s. Aside from having the best lifting face, he also has a great heart. Liam was unanimously chosen by the coaches to receive our “Heart of the Box” Award in 2018. Athletes who receive this award show genuine care and support for their fellow Oxens. They are always bright, energetic and most importantly, coachable. The Heart of the Box Oxen brings a positive attitude to the box and to their training. Liam embodies all of these attributes and is truly a spectacular member and an impressive athlete.

Warning: Photos will make you want to lift your face game.

MEMBER SINCE: 

09/01/2018

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HOW OLD ARE YOU?

33

WHAT IS YOUR PROFESSION?

Public servant (read: I've spent entirely too much time in Canberra)

WHAT ARE SOME THINGS MOST PEOPLE DON'T KNOW ABOUT YOU?

I worked as a movie projectionist with old 35mm film back in the day. And before you ask, I didn't "Fight Club" any of the movies, but I did splice out frames from the film to create a questionably legal collection. Was definitely any easier gig than when I used to coax urine samples out of drug users detained at police stations for research...

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

I did a drop-in with Kiwi Kev at the helm. I remember being taken back about how welcoming it was. Most crossfit boxes are friendly, but the Ox Box had a genuineness to it. Pretty much the entire class came up to say hello. Mads Knight was like the unofficial Ambassador of the box, introducing me to people like it was a diplomatic function.

HOW DID YOU FIND THE OX BOX?

Good ol Google

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LIAM'S STORY

My family had a rule that you had to play a sport all year round, but you could do whatever you wanted. I chose baseball which I played for over 10 years as well as a short stint in Rugby Union. When my best mate needed to get his fitness up to scratch so he could pass the police entry physical, we took ourselves off to the gym where we spent many an hour doing quarter depth squats, thinking we were going to be the next Ronnie Colemans. After almost 10 years grinding away with sweaty headphones, I wanted something more. Something that motivated me, that I could develop at. I swallowed my pride (I had some pretty harsh preconceived notions about crossfit) and jumped into a class. I was instantly hooked. That was September 2014 and I haven't looked back.

Training is my mediation. The intensity of Crossfit and the Ox Box's community help lift my head out of whatever problems might be going on in the outside world and focus my mind on something positive.

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People only know you by your actions. Just thinking you’re a good person is not enough.
— Liams words to live by

GOALS

PERSONAL:

To be the Dad my kids deserve.

PROFESSIONAL:
To be surrounded by people who inspire me.

HEALTH:

My main goal is to keep showing up until I'm old and disgusting. They'd better have a lifting platform at my retirement village is all I'm saying.

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It’s all data (baby)!
— Coach James (when discussing missing oly lifts)

WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Redoing Open WOD 15.4. When it came up in the open, I didn't even bother doing the workout as I couldn't even do one of the required 80+kg cleans. That weight seemed so ridiculous. Cut to a year or so later and I was able to get through the workout with confidence. It really demonstrated that with time and persistence you can do things you thought were well out of your reach.

WHATS YOUR FAVOURITE WOD?

Anything bodyweight

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

Push ups!

3 SONGS YOU LOVE TO WOD TO?

Tints - Anderson.Paak
Legend Has It - Run the Jewels
Let's Get Married - Jagged Edge

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“I have not failed. I’ve just found 10,000 ways that won’t work.”
— Thomas Edison

RAPID FIRE QUESTIONS

WOULD YOU GO BACK IN THE PAST OR GO INTO THE FUTURE AND WHY?  WHICH TIME PERIOD WOULD YOU GO TO AND WHAT WOULD YOU DO?

Future. I want to see interstellar travel dammit!

WHEN DO YOU PREFER TO TRAIN?

Weekends!

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja - they be gymnasty!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Chocolate. Always.

WHAT'S THAT INGREDIENT THAT YOU ALWAYS END UP ADDING TO YOUR DISHES?

Avocados. It's an expensive habit....

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

Baseball bat

IF YOU WERE AN ACTION FIGURE WHAT WOULD YOUR 2 ACCESSORIES BE?

My bike and my thumb tape.

IF YOU COULD GO ONE PLACE IN THE WORLD RIGHT NOW WHERE WOULD IT BE?

Beirut

LIAM’S TIPS FOR READERS

Lemon juice helps balance out your dish if you over salt it.

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