2018/19 Programming Paradigm - Cycle 3

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PROGRAMMING METHODOLOGY

Each training cycle we have a focus which aims to peak for The CrossFit Open each year. Although our program is focused to peak, our programming is designed to be effective, inclusive, scalable, and fun.

Cycle 3 has a focus on Stamina and Power...

What does that mean I hear you ask, well we have a few more of Conditioning days, a few fewer strength days, however, across all three of our programs, we employ functional movements and intensity to elicit an appropriate stimulus. No matter your fitness goals, our programs will get you there... if you turn up ;)

WHAT TO EXPECT, THE CLIFT NOTES

Each training cycle we have a focus which aims to peak for The CrossFit Open each year. Although our program is focused to peak, our programming is designed to be effective, inclusive, scalable, and fun.

Cycle 3 has a focus on Stamina and Power...

What does that mean I hear you ask, well we have a few more of Conditioning days, a few fewer strength days, however, across all three of our programs, we employ functional movements and intensity to elicit an appropriate stimulus. No matter your fitness goals, our programs will get you there... if you turn up ;)

WHAT TO EXPECT, THE CLIFT NOTES

Tier 1 - CrossFit

  • This is where you start, it is the foundation of our programming at The Ox Box and highly recommended to be the best version of yourself.
  • We are doing away with RX+, however in the daily notes if applicable there will be advice on how to make the workout a little harder.
  • See Video for more details

Tier 2 - Specialty Class (Ox Box Barbell)

  • Our specialty programs add an extra layer of programming for our athletes to gain a better understanding and performance in specific areas of fitness. During Cycle 3, the second cycle of our barbell program begins.
  • We have noticed that if our athletes get under the bar, then they stand it up. That means we do not have a strength issue but more of a skill issue. Hence we will be working more on getting under instead of squatting. We also fail in our jerks a lot, so we will be concentrating on more jerks than clean.
  • See VIDEO for more details

Tier 3 - Ox Box Savage Unit or OBSU

  • Now available to all Athletes at THE OX BOX, only recommended for athletes already completing All Class and Ox Box Barbell weekly
  • Our competition program allows athletes who are looking to compete in local competitions or improve their open score standings.
  • See VIDEO for more details

The Breakdown 

1. ESTABLISH MECHANICS & TECHNIQUE

The mechanics and technique of all movement must be refined for maximum efficiency and health — if you don’t have a skill or you move poorly, you need to develop it or it will expose you

2. DEVELOP CAPACITY FOR WORK

We will aim to develop an efficient, high output engine — your capacity for work, pace and sustain must be top-notch to be a successful competitor.

3. STRENGTH

We will next develop strength smartly to compliment your engine — you must have the ability to move loads when both when fresh and under duress.

4. MAXIMUM RECOVERABLE VOLUME

Each athlete is responsible for finding their own maximum recoverable volume, properly balancing training and recovery and develop a keen awareness of body and mind. 

5. TAILORED BIAS WORK

Our OBSU programming will also involve progression and individual biases to ensure continuous growth and systematic elimination of weaknesses

Session Plans

In most training facilities you rock up and just see the workout and go, it is our goal to not only give you what to do but educate you on the way. Why do you ask? because we believe that knowledge is power especially when it comes to knowing your own bodies.

Our detailed session plans guide you in getting the most out of each session. Each session plan is broken down into 6 sections. Sections provide critical in-depth looks at the workout of the day, 

The intro/brief tells the story of the workout (format, type, kind, duration, etc.). 

The stimulus/intention defines the intent of the workout (intensity, loading, duration, feeling, etc.) to ensure you get the most out of your hour

The warm-ups provide a primer for both general readiness and specific skill development.

The workout specifically designed to be a better version of ourselves than yesterday. The scaling options are provided for nearly every movement we include in our workouts. Our scaling recommendations are tailored to that specific workout and stimulus.

The Cooldown provides the all-important Yin to Yang effect ensuring that we can come back and train again tomorrow with intensity.

HAVE FUN OXEN!