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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Meal Prepping Tips & Tricks
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DEC - ARTICLE BY COACH JOSH
& Aleisha

It is this time of year when all of the hard work starts to pay off and how do we reward ourselves?
By indulging, because we deserve it right!? We have worked hard, trained consistently in our week to week life, so we deserve to have a break and enjoy ourselves over the festive season, am I right? BE WARNED this starts the vicious cycle for the new year of bad eating habits as we eat and drink our way through the social gatherings.

Look, it is human nature to want to de-stress, but binging is not going to help your mind nor will it help you get the body you are working towards, regardless if it’s ‘function’ or ‘aesthetics’ you are searching for. As we head into this time of year, one of the first things to go is meal prep. But if you can prepare most of your meals, it also means when you are going to relax a little and enjoy a burger and beer you will feel ok to do so because all of your eating has been awesome. Maybe you’re new to the meal prep game, that’s ok this article is for you to! So we’re do we begin with meal prepping tips and tricks:

Stick to the 90% Rule (at least):

Even in this silly season, try to stay to the 90% rule. That is, 90% of the week you’re meals are prepared for nourishment and performance, while the remaining 10% is for you to you treat yourself and join society. For those seeking more consistent and faster aesthetic changes you will need to crank it to the 95%-98% rule (best of luck).

“ It is our choices, that show what we truly are, far more than our abilities”
— J.K. Rowling

Im not the Grinch! So how do I stay 90% on track?

First Step - Adjust your Attitude:

If you know you struggle with devoting yourself to routine and structure or you see all healthy food as rabbit food. Then you my friend need to first work on how you perceive food. Train your brain and eventually your physiology will follow. For example, if you tell yourself that eating healthy is make you feel good, oppose to being a hinderance, then you are more likely to start enjoying the taste and experience of your healthy meals.

Need some help? Here is a mindfulness dialogue you can work with:

Imagine a really awesome, healthy, delicious meal. What's in it?
This meal has stuff you and your body will enjoy. You can tell by looking at it: This meal is packed full of good stuff — vitamins, minerals, other nutrients. Maybe some of your green-light foods.
How does it feel to eat this meal? Imagine the flavours you enjoy in this meal.
Imagine sitting down, taking your time, and really savouring that meal. Where are you? What's happening?
After you eat that meal, you know you're going to feel great. Full of energy and vitality. Proud of yourself. Like you'll live forever. Now imagine feeling like that after you eat every meal.

Next Step - Prep for Success

If you can’t stand the sight of kale - then don’t make it the star in your meal. Try another leafy green that you do enjoy or chop up kale so finely and hide it in your food. The point is to some extent the meals needs to appeal to you, so be sensible. Start with the basics then make it more challenging as you go (add more kale!) People are more successful in their dietary habits when they make reasonable leaps.

Next Step - Mentally Prepare your Meals:

 Start with the meals you'd like to make, and work backwards.

  1. What makes your meals so good for you?

  2. What needs to happen for you to work towards creating one of those meals?

  3. If you wanted to make more than one meal in a day, what else might you need to do or think about? e.g containers, ice pack, lunch box?

  4. What would it look like today to be just a little bit more proactive about your meals?

  5. Look for windows of time and opportunity in your schedule. Or create them. Think about what YOU like and need in your meals — variety? routine? something that doesn't need refrigeration?

Is there something (like a slow cooker meal) that you could prep and cook in bulk then put into containers?

Next Step - Execute!

How much to prep for?
Everyone has a unique routine, there is no one size fits all method. For example, Coach James and his wife routinely meal prep every Sunday, for and hour, and have meals that last for the week. Meal prep does not have to last a week. You can also do 2 meal prep sessions 3 days apart. Or enough to last for 5 days. Or you only meal prep your Breakfasts and Lunch’s and leave dinners to be freshly made.
Once again be reasonable with what you can achieve. If you know you are unreliable on Sundays, then don’t make meal prep depend on you being free that day.
Make it as easy as possible for yourself and execute.

When you shop and stay away from temptation!
Stick to the outside edges of the supermarket, you will notice that the aisles have all the naughty food. Stick to the veggies, meat and dairy then head to the cashier.

Start cooking!
Play some tunes or listen to Seinfeld in the back ground, or talk to your significant other.
Make it an enjoyable positive experience.

Finally - Be Inspired:

Find people that inspire you and talk about how they go about their meals.
Social media has a lot of free inspiration and recipes.
Follow Instagram Meal preppers to keep you motivated and get new ideas!

Here are some suggestion, or search #mealprep

@floordeboor_fit

@Fitfoodiefinds

@Fitmencook

@mealprepsundays

Coach JComment
Josh Hromis - The Ox Box Crew '18
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JOSH HROMIS

Opening a Box came at a lot of personal sacrifice, but he couldn’t be happier with the life he has made for himself. In everything he does for this Box Josh’s bottom line motivation is “how to help people be the best version of themselves”. You can see this motto in everything Josh does and he will not stray from it even in the hardest of times. Truly we need more people like Josh in the health and fitness Industry.
 

MEMBER SINCE: 

(Conception) 01/12/2012

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HOW OLD ARE YOU?

33

WHAT IS YOU ROLE AT THE OX BOX?

Owner/Head Coach

WHY DO YOU ENJOY WORKING AT THE OX BOX?

It is my baby, it is my home away from home, it is my learnings and passion distilled into a place where people train to be better humans

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

I am a pretty open book, so I think people know most of it :)
But for those that don’t know my favourite movie is the Fifth Element.

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1. Live simply,
2. Make your bed in the morning and you have already accomplish something in your day.
— - Josh's words to live by

Josh’s STORY

In the early years I was a pretty active kid, I played sport, mainly soccer and was pretty good at it. Rode my bike etc. It was only when I was in my early teens that it stopped and I started playing console games, my passion for training again sparked in my late teens when I started to hit the gym in a typical body building style of training.

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The definition of insanity is doing the same thing the same way and expecting a different result.
— someone

GOALS

PERSONAL:

To live as simply as possible. I do not mean like a Buddhist monk, but i mean identify what we want out of life, not the physical possession but what we value. I find the world so fixated on wanting more that we forget what we really need. By eliminating all that is unnecessary we can really start to see what is important to us.

PROFESSIONAL:

Continuing to create the best training facility for my athletes is always my top priority. It is important to me as there is just so much shit out there in the market, all of them just trying to get as much money in with little concern for the people who are paying it. I have and will always try to stand by, fitness is not gimmicky, it is something that becomes apart of your life style, the stuff you do in the gym, should directly to contribute to the life you lead outside of it. It is supposed to be fun and challenge who and what you think your body is capable of.

HEALTH:

Be as health as possible on the inside, this is both mental and physical. We get very fixed on the aesthetics but neglect the internal health and also the health of the mind. I want to feel healthy on the inside when I wake up every morning, I want to feel clarity in my head as I go through the day, and I want to feel capable in my body to do shit when life gets thrown at it.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

My favourite moments are not my own actually, they are seeing my athletes achieve things that they thought were impossible. That first box jump, that muscle up that has been worked on for almost a year, an athlete who over comes injury to beat what injured them in the first place are my favourite moments of crossfit.


WHATS YOUR FAVOURITE WOD?

It is like choosing your favourite child. I am going to answer anything that catches me off guard.

3 SONGS YOU LOVE TO WOD TO?

Boiler - Limp Bizkit
Gecko - Oliver Heldens
Feel Good Inc - Gorillaz

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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?

Go back in time, to see if really was better in the old days :) I think the 60’s, no real reason just like the clothes.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Icecream

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

Garlic and Smoked Paprika

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

Duct tape, you can save the world with that stuff

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

Headphones and notebook

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

Vienna

Renee Purbrick - The Ox Box Crew '18
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Renee purbrick

Straight down the line, open communicator, resident badass. Wants everyone to be the best version of themselves and provides the accountability and assistance to make it possible. Blends training like a warrior with training for longevity.

MEMBER SINCE: 

01/12/2012

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HOW OLD ARE YOU?

40

WHAT IS YOU ROLE AT THE OX BOX?

I am a senior coach and business owner, I manage the box's team of awesome individuals and head up the culture and community aspects of the box. I also support some of our members around private coaching and lead the Ox Box barbell classes.

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

Aside from being a motorcycling, novice drum playing olympic weightlifter, I have a love for all things green and am obsessed with my living space being full of awesome plants

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Go on with it then
— My Dad

My dad, whenever Im struggling he always asks; "you ok?" and I always say yeah.. he then follows that question up with 'well, get on with it then." Its something I always come back to.. its always going to work out, maybe not always the way you plan or even hope but it always ends up working out in some fashion.


Renee’s STORY

My mum was a personal trainer and dad was in the army, they were very active as I was growing up..getting me into dance, field hockey and running while in primary school and early high school. I remember after school, hanging out in the local gym while mum worked, playing with my brother in the squash courts or doing mums classes up the back in my pj's.

In my mid teens I started doing aerobics and that lead me to gaining a job at the YMCA doing reception and being a gym instructor, it was a lot of fun-especially assisting on the after school care and children's special needs programs. I stated teaching group fitness in my late teens. In my early 20's I was involved in a car accident that left me pretty badly banged up, it took three years to rehab my body and during that time I was inspired by the specialists that supported my recovery, so much so I went back to school and became qualified to coach people individually. Thats where I met Head Coach Josh. 2005 getting our fitness qualifications. I liked his humour so bugged him until he would be my friend, soon after we started working together and thats been pretty consistent for the last 12 years- we ran The Naval and Military Club’s gym, we ran Crunchtime Personal Training Studios and, after a 18 month period where I ran a Fernwood Women's Gym, we opened Crossfit Collingwood together.

In 2007 I joined the Army Reserves, I wanted to expand on my leadership skills and was inspired by my dads experiences. I served for 5 years and in that time was a Medic with 2 company commando's. The unit got involved with Crossfit Victoria to hold a training session in honour of a soldier we had just lost in Afghanistan. The workout was the hero WOD 'Wood', I arranged for Josh to come along with a group of us from the unit and we threw down in 40 degree heat.. it was brutal, and challenging and FUN! Josh and I were hooked. There ensued almost two years of us training at as many boxes as we could, so much so we became known as The Crossfit Whores, we talked business with anyone that was open to it and started to goal set on opening our own space, which happened in 2012 when we found the Collingwood property.

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Courage does not always roar, sometimes courage is the quiet voice at the end of the day that says, tomorrow I will try again.
— Anon

GOALS

PERSONAL:

To not get bored. At 40, my biggest take away for being around this long is to keep challenging myself to develop and evolve. As I've observed that its when you think that you know that you know something that you don't know much of anything at all. So I challenge my self, constantly, by asking why? What does it mean when I feel a particular way or react to a situation or feeling? In the challenging comes self reflection and the empowerment.

PROFESSIONAL:

To be in service of my communities, by supporting as many people as I can to realising the importance of their health and fitness, and how it contributes to health for them physically, mentally and emotionally. We have so much disfunction in stress and anxiety illness and then physical disease that are so easily avoidable thru consistent health and fitness practices, realising that you can navigate those risks through good nutrition and movement daily is so empowering, it also lowers the impact on our health systems and makes for more resilient, adaptive humans.

HEALTH:

To practice and maintain the healthiest and strongest body I can, to ensure I can do all the things I love for the full duration of my life. Due to my exposure to so many individuals while working in the fitness and health industry I can see what happens when we don't prioritise our health as part of our lifestyles and its impacted me so much that I have a very 'non negotiable' approach to my nutrition and training practices. It is an intrinsic part of my daily habits.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Our first class at the box, the equipment was still being delivered and the black flooring hadn't been laid down.. we dragged individual pieces over for athletes to have their own 'platform' and just went for it ghetto style.

WHATS YOUR FAVOURITE WOD?

The 12 Outlaw Way Days of Christmas. Its long in duration and a particularly fun chipper.

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

Heavy Barbell Cycling.

3 SONGS YOU LOVE TO WOD TO?

The Hand That Feeds - Nine Inch ails.
I Had To Choose - Class A.
Bomb Intro/ Pass that dutch, Missy Elliot.

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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?

Would go back and see the greats play live: Elvis, the Beatles, Johnny Cash, Led Zeppelin. To experience the music and how it impacted those eras and wrought change would be something else.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Le Bon Ton cheeseburger, hands down the most consistently awesome burger in Melbourne.

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

Turmeric

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

Semi Auto shotgun..for the reassuring double tap to the head.

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

My Ducati 'The Duchess' & A Staffy called Murph

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

Barcelona, where the night life is colourful and the tattoo artists are world class.

Kevin (JUNG HAK) Yun - The Ox Box Crew '18
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Kevin (JUNG HAK) Yun 

The #koreankiwi himself. The embodiment of CrossFit's "Mechanics, Consistency, Intensity" mantra. Always keen on a chat and a feed. Can't spend 2 weeks at home before booking flights overseas to his next adventure.

MEMBER SINCE: 

09/12/2013

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HOW OLD ARE YOU?

29

WHAT IS YOU ROLE AT THE OX BOX?

Coach.

WHY DO YOU ENJOY WORKING AT THE OX BOX?

The ethos behind the reason why The Ox Box exists is something I truly take to heart. Health and well-being should always be the no.1 priority i.e. having sex when you are 80.

In addition, I love the staff and the community we have. Everyone is friendly and isn't afraid to talk to new people which I think speaks highly to the culture Ren and Josh has instilled in the gym from Day 1. That is why even if I am having a bad day at work, when I turn up to the gym to Coach, I always feel energised and my mood completely changes to this positive vibe.

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

My secret passion is that I love to play the drums whenever I can. I can also play the guitar and have a few songs that my old band and I wrote on YouTube

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Life is not measured by the number of breaths we take, but by the moments that take our breath away.
— Kevin's words to live by

KEVIN’s STORY

Ever since I was a kid, I was obsessed with playing with my friends outside at the playground or out in the field playing all sorts of games and sports. This led me to join a cricket, basketball and swimming team from the young age of 6.

I always enjoyed being active throughout my life but when I started going to University, I wanted my Saturday's back instead of spending all day playing cricket. Therefore, I started training at the local gym.

It wasn't until I started working full time in NZ that I found CrossFit. As soon as I tried a few CrossFit classes via a boot camp, I was hooked! The energy, the people and most importantly, the coaches made the experience unforgettable. I saw how passionate the coaches were and it made me realise that I wanted to do that as well.

I enjoy the constantly varied movements and workouts CrossFit provides and I especially enjoy the fact that I get to share these sessions with my friends. I love to just move and train consistently for longevity and so I can eat all the FOOD!!!!. That is why I love training, especially at The Ox Box.

When I moved to Melbourne, I decided to study a degree in Personal Training and ended up becoming a Coach at The Ox Box after completing the Internship Program. It has been an amazing experience and would love to continue on with this journey as long as I can. There is always more to learn and I am looking forward to where this journey takes me.

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Live as if you were to die tomorrow. Learn as if you were to live forever.
— someone

GOALS

PERSONAL:

Having a balanced work life. I tend to sometimes get bogged down in work and not have time for myself. I am trying to be better at this by ensuring I am getting enough rest at night, I am not overworked at my 2 jobs and ensuring I take holidays when I can to recharge the brain and mind.

PROFESSIONAL:

I want to one day be a Manager in my current work at Orica or become a Head Coach at a CrossFit gym. I see my self as a natural leader and would love to lead a team to success.

HEALTH:

To be able to still move without any assistance at the age of 80. I want to be self-reliant and dependant and not worry about who I need to help me to go to the bathroom etc.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Watching members get their firsts!! i.e. first pull ups, double under, muscle up etc.

WHATS YOUR FAVOURITE WOD?

Anything with Muscle Ups and HSPU

3 SONGS YOU LOVE TO WOD TO?

Saviour - Rise Against
Give it All - Rise Against
Run - Foo Fighters

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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?

Past to when I was 12 and not go to Boarding School!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Huxtaburger

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?

Flint

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

Barbell and Drums

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

Barcelona

James Clift - The Ox Box Crew '18
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JAMES CLIFT

Cool, calm, collected. James provides a voice of reason backed by over a decade of experience and a multitude of seminars and courses. Famous for his incredible whiteboard diagrams and amazing mobility first thing in the morning.

MEMBER SINCE: 

08/01/2018

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HOW OLD ARE YOU?

30

WHAT IS YOU ROLE AT THE OX BOX?

I’m a Coach (teaching all types of classes). I take the morning and midday classes, teaching and guiding people towards their fitness goals.

WHY DO YOU ENJOY WORKING AT THE OX BOX?

The members and the crew are amazing, there’s a lot of really positive energy and everyone is very easy to work with.

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

  • Prior to CrossFit, I did skateboarding, indoor soccer, and beach volleyball.

  • I have flown in a Russian WW2 plane.

  • I have been training people since I was about 17. On lunch breaks and free periods at school I would train the other guys in the school gym

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“Pursue happiness and health, respect others differences”
— James words to live by

James STORY

Started lifting weights at home when I was 15, joined the gym at 16 and was obsessed from there. I became a Personal Trainer in 2007 and have been in gyms ever since. I love all types of fitness hence my attraction to CrossFit.

I started taking an interest in CrossFit in about 2011. I saw clips on YouTube of the Crossfit Games and I was hooked immediately. I love the idea of having such broad fitness, to me, it is the hallmark of a true athlete to be able to handle any physical situation.

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In life, you either play or you sit and watch others score.
— someone

GOALS

PERSONAL:

Just to have a good balance in all areas, stay happy, healthy and train to get as good as I can at CrossFit. Also, continue having and building my relationship with my wife, family and friends.

PROFESSIONAL:

Just to help teach as many people as possible to love health and fitness as much as I do. I know how much health adds to the value of my life, and I want others to feel that too.

HEALTH:

The big goal is to compete at as high a level as possible in the sport of CrossFit, but that really comes second to basic Health. I would never put my self at excessive risk just to get ahead, nor would I be tempted to use PED’s, it's got to be about health first.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Any of the times I have competed. I love the whole process of prepping for months then executing at well as possible on the day. Another favourite moment was getting to go to LA and watch the CrossFit games in 2012

WHATS YOUR FAVOURITE WOD?

My favourite benchmark is “Amanda” (9,7,5 muscle ups/squat snatches @135#), but I do love some basic heavy back squats, simple is better.

3 SONGS YOU LOVE TO WOD TO?

Joker and the Thief - Wolfmother

Bulls on Parade - Rage Against the Machine

Lose Yourself - Eminem

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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 would go back to the day the assault bike was invented and punch that guy in the face!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Pizza

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

Peanut butter

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

Swiss army knife

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

A barbell and an esky full of food.

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

Banff in Canada. I’ve never been and it looks amazing. Definitely a bucket list item for me.


Tommy Fankhanel - The Ox Box Crew '18
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Tommy Fankhanel

He is the physical embodiment of persistence and determination. Tommy's road to fitness has not been an easy one, yet he has shown us not take no for an answer when it gets tough. Also, he wishes he was the son of Kanye, lucky for us he is way too nice and genuine to fit the bill.

MEMBER SINCE: 

08/12/2016

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HOW OLD ARE YOU?

22.

WHAT IS YOU ROLE AT THE OX BOX?

I am a Coach, and keep this place looking clean (you’re welcome).

WHY DO YOU ENJOY WORKING AT THE OX BOX?

I’m guaranteed to be around people that I enjoy being around doing things we love doing. We love and challenge each other.

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

I know the lyrics to almost every Kanye song.

I used to have a big time video game addiction (and am still susceptible).

I used to be pretty good at speaking French, but have since lost it.

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Sometimes you just have to let it go through to the wicketkeeper.
— Tommy's words to live by

Tommy’s STORY

On a drive home from school my mate and I simultaneously decided we were fat and that we would wake up early the next morning for a run. Those runs turned into bench press and bicep curls at the gym. He got strong and big and I ended up getting skinny. Fast forward a little bit and I’m waking up at 4:30am to come to class with my mum (Tammy). Before all that, 14 years of basketball and a few years of footy.

My initial CrossFit experience was awesome, you are exposed to all these new movements and each class there is something new to try and conquer, full of excitement. Now it’s more about a long-term health journey that I get to share with the people around me. They find enjoyment in my success and I find enjoyment in theirs.

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Why not?
— Russell Westbrook

GOALS

PERSONAL:

Do more things now to look back on fondly in the future.

PROFESSIONAL:

Learn as much as I can and then share the knowledge with as many people as I can.

HEALTH:

Become a well rounded athlete that’s still training at a high level at 60 years old and longer.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Got my first muscle up in front of my family. Stayed up the top and yelled Josh’s name (as he had witnessed me miss about 100 times before).

WHATS YOUR FAVOURITE WOD?

Murph.

3 SONGS YOU LOVE TO WOD TO?

If I love to WOD to it, I’ve probably (definitely) snuck it in there, but:

Go F*** Yourself - Two Feet

If You Know You Know - Pusha T

4th Dimension - Kids See Ghosts


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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?

Back to primary school times to enjoy stuff like playing basketball with the neighbours, making slip n slides, playing video games with friends, all the good stuff.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Ice Cream.

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

Italian herbs or Paprika

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

Twin Glocks.

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

A basketball and a pair of Yeezys.

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

New York City.

Aleisha Brooke - The Ox Box Crew '18
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ALEISHA BROOKE

Our fabulous Studio Manager. In charge of making sure everything runs smoothly and songs are not overplayed. She laughs at herself and she dances like your dad.

MEMBER SINCE: 

30/01/2014

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HOW OLD ARE YOU?

27

WHAT IS YOU ROLE AT THE OX BOX?

Studio Manager & Social Media

WHY DO YOU ENJOY WORKING AT THE OX BOX?

Because when large boxes get delivered I’m allowed to try and see if I fit inside them.
Truly, this space challenges me to be a better leader, organiser, and communicator. In that way I enjoy the environment that supports my growth (hopefully not too big - got to fit into those boxes you know).
I’ve alway wanted to be in the Health Industry if I wasn’t to be an artist. My mum and sister are nurses, so it must be in our blood.

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

That I like to see if I fit inside boxes? I’m a private person, and do things solo, so I can’t imagine people know much about me. I have a degree in Fine Art. I can paint things when I have the heart to try, though the moments are rare now. I love painting with Blue.
Also, I enjoy Japanese Anime (subtitles not dubbed) mostly Studio Ghibli and Takatoshi Hamano. I think Japanese language is beautiful, if I had my time again I would learn it.

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Don’t give it (or them) power over you. Let it go.
— Aleisha's words to live by

This is something Renee once told me when I was having a distressing time coping with an interaction.
I had given this person a lot of authority and I had given them a lot of power over how I judged myself.
This person, that I held up so high, was just a person. I didn’t owe them anything, let alone power over my self-esteem. Once I realised what I was doing, I realised I was doing that with not just people, but things.
I’d like to add “No one has power over how you feel about yourself, but you”.
I think people struggle with this one a lot, I know I do. For example, if you think someone is making you feel shit, it’s probably cause you do feel shit about being shit. There is an element of personal truth that you need to acknowledge and let go, and not hold other people accountable for. Alternatively, if you know for a fact you’re not being a shit, but you’re put in a position to feel so, then thats on them not you. Try to emotionally remove yourself from the interaction. Not everyone is out to hurt you, they might just be hurting themselves.


ALEISHA’s STORY

I did athletics and gymnastics when I was young (before high-school), and was pretty good at cross-country. Entered high-school and turned my focus to academics. I would say the most exercise I got then was doing my 40 min bicycle ride to and from school (Gold Coast is hilly). After high school, I got a little chubby because apparently, you shouldn’t eat vegan pancakes every day. On my birthday my nan greeted me by pinching my sides and said “getting a bit fat”. I then started to run along beaches and used park benches for weird sit-up movements. I then also dealt with a host of mental and eating problems. After enough shit things went down in Gold Coast I decided to leave the toxicity and moved to Melbourne. After living here a year I made a new years resolution to join a sport! I found Crossfit Collingwood/ The Ox Box, I had never experienced such fantastic results and such a supportive community. I enjoy CrossFit training most of all because it helps with my physical and mental health. The Ox Box is not just about addressing your physical weaknesses but also contributing to developing your mental strength.

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Everything is falling into place. I’m right where I’m meant to be. The tides of life have lead me here, that’s why I’m not scared.
— Fin the Human

GOALS

PERSONAL:

Work on being mentally and physically healthy. Constantly working on improving myself to be a better person around others and kinder person to myself.

PROFESSIONAL:

Be a better organiser. Also be more firm but also kind leader to my crew. Finish my Bachelor in Psychology and philosophy.

HEALTH:

Presently, doing the best I can given how crowded my life is and how tired I feel.
I would like to be strong enough to pull myself onto the edge of a cliff! Laura Croft style!

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

For the first time, doing a chipper WOD with Renee while listening to dance beats.

WHATS YOUR FAVOURITE WOD?

Don’t have one… I like grinders e.g 40 min sled push, sled pull, GHD SU, Dead Ballss etc.

3 SONGS YOU LOVE TO WOD TO?

Flaunt it - TV Rock, Seany B
Bangarang (feat. sirah) - Skrillex, Sirah

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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 feel like the past wasn’t a great time to be a female. If I was a man I would be go see the 1920’s and dress like a gangsta. Maybe, I would talk to past self and give her a big hug and show her how strong she will be one day.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Weet-bix! Or Apple pie.

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

Pumpkin.

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

Axe. Not only effective weapon that doesn’t need re-loading but a good survival tool.

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

Motor Bike and Cup of coffee

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

Climbing a volcano!