The CrossFit Open Recap
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THE CROSSFIT OPEN 2018 RECAP

Back to the beginning!

So the Open is over. You are either sad or relieved or a strange combination of both where you kind of enjoyed some workouts and have a mild case of Castro inspired Stockholm Syndrome.

In this article we are going to talk Post-Open training...how to go about it and how we are going to help guide you in the right direction.

If you train often (~5x a week) that’s 260 sessions for you to get better. This is both heaps and not many at all.

Here I am going to make the assumption that you are training for the CrossFit Open as it is the most logical way to benchmark your improvements from year to year with a multitude of data points for comparison, as well as it being the culmination of an entire year of the Ox Box Method.

 

We are going to go step-by-step:

 

  1. Set your goals and figure out if you care about them.This one is pretty simple. If your goals are tangible, measurable and lofty yet reachable, every decision becomes about whether this is taking you towards your goals or away from them. It’s as simple as not bitching out on coming to the WOD with heaps of running, ensuring there are vegetables in every meal you eat, not having dessert, or finishing off the movement you’re doing a couple of seconds after the clock hits time.
     
  2. Always consider intensity.“Be impressed by intensity, not volume” - Greg Glassman.Your pace is generally your pace. Even though mindset can make a make a difference as to how you go about your workouts, the best mindset in the world will not save you from a good and proper early redline. Know your pace and think about getting a little quicker each session. We are playing the long game here...think 260 sessions for us to get a little faster each time. Whether it is literally doing the reps quicker, or enforcing 5 second set breaks, or committing to always pushing the last minute of every WOD in an all out effort.The point is, if you’re going to devote 1 hour of your day to fitness, and ~20 minutes of it actively trying to encourage physiological adaptation to stimulus...you want to make that 20 minutes count. Finish with no regrets.
     
  3. Do things to standard.People whose chest touches the bar on their chest to bars are going to have no issue when it is judged. Same with those who squat hip crease below knee crease, those who lock out their elbows at the end of their reps, those who make sure their chest hits the floor on burpees...the list goes on. The basics in the Open should feel no different to your normal training.
     
  4. Accept that you suck at something.You now probably have a pretty good idea of your weaknesses. Do not avoid them and challenge yourself to make them a strength. If you come to all the workouts involving wall balls, it truly will not take you long to get better at wall balls. Once you see that traction and improvement you will soon enjoy wall balls. Shortly after you will be good at wall balls. Make a note of what you hate to say come up, and make it your bitch.
     
  5. Think long term.You’ve got an entire year. 260 workouts, and some rest days. The pizza is not off limits in moderation. Stay sane. This is not your justification to eat shit food because you read point number 5 of a Post Open article. This is an encourage meant to eat and train consistently over the year.If you miss 2 straight workouts and back it up with burgers and beers, don’t concede the remainder of the weekend to the binge. Enjoy your beers and burgers, and then get back on track tomorrow.
     
  6. Read the brief.The brief is going to outline the intention. The intention is going to be super important for you guys. The intention is like we’ve done all the work for you in creating a beautifully structured and well rounded program (patting ourselves on the back here). Our program takes into account movement, strength and mobility through all planes, types of movement, energy systems and progressions. If you perform the workout completely different as to what is intended, thus not hitting the stimulus, you miss out on becoming a well-rounded athlete.
     
  7. If you ever need any advice on the direction you’d like your training to go, feel free to ask a coach. We want to see you get better. It is truly the purpose of our work. We are proud of you and take pride in you. Let’s get better together this year.

 

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Adam Purbrick- Athlete of the Month Apr '18
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Adam Purbrick

Adam Purbrick has been a part of The Ox Box Community since its first year open, and recently celebrated his 5 year anniversary as part of our herd. He moved to Melbourne from Canberra in 2012 to pursue a lifestyle change from his job of public service desk grind & what he's created here in Melbourne has afforded him career satisfaction & meeting his soon to be wife, Antheea Borch, along with so much more... grab a coffee with him, his story is a good one.

As an athlete he has come leaps and bounds, from not being able to do an unassisted pull up to unbroken muscle ups on both rings and the bar. His training has taken him from busted up office worker, to someone that has evolved through chronic postural issues, back & knee pain.

The community have a term for those members that are family, and as Coach Ren's younger brother he definitely fits the bill to be considered CrossFit Royalty, but its more than just his blood relations that see him fitting this bill. Adz is always good for a smile & chat, welcoming, easy going and supportive when the WOD gets tough and you need that shout of encouragement from the sidelines.

MEMBER SINCE: 

6th March 2013

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HOW OLD ARE YOU?

34

WHAT IS YOUR PROFESSION?

I'm a Facilities Coordinator at David Jones. Basically, I look after all the stuff that breaks in stores. Including but not limited to keys dropped down lift shafts and possums being trapped in management offices.

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

I'm a pretty big wrestling fan, WWE all the way for me. Hitting up a Wrestlemania is on my bucket list. Love hiking and getting out and about. Ant and I are planning some more this year and possibly looking at Canada in 2019. Could be skiing or hiking depending on the time we go. I'm a huge metal fan, it's in the blood and there has been many a live show with many more to come. My weird one is my knowledge of random movie stats and facts. I seem to be an encyclopedia for a bunch of stuff that gets kept locked away somewhere. Can't remember yesterday but that stuff, got it covered.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2013?

Hmm... It was so long ago now! I remember being so inspired by the space and was excited to start my fundamentals course. I'd heard so much about it from when they opened in 2012. When I started out in March 2013 it was Ren and Josh coaching full-time. The box was a bit different to how it is now. No rig down the back etc but was just as awesome.

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Live in love, everyday is an anthem to celebrate your life.
— Adam Purbrick

ADAM

As a kid I played a bit of baseball early on. My big thing was hiking. Through my early teens I was away pretty much every weekend and school holidays hiking and camping. I had a bit of a lull until a joined a globo gym in 2011. Did that for a few years before I started my Crossfit journey in 2013. I also did some Kung Fu last year for about 8 months. That was super fun.

CrossFit, it keeps me grounded. When I moved here back in 2013 I was on a very different, destructive path. Through some damn hard work and amazing support from Ren and Josh I was able to channel that energy into Crossift instead. I haven't looked back since. I do have this memory early on just as I was starting out. We were at a box in Werribee over the weekend for an athlete throw-down. I'll never forget the WOD and it was super hot that day. 10 to 1 of running, muscle ups and handstand pushups. One of the dudes had tore his hands up bad and was screaming through the ring work. I remember being so inspired and thinking "fuck, I really want to do this'". Brutal workout!!!

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It’s all in the reflexes
— Jack Burton - Big Trouble in Little China

GOALS

PERSONAL:

Getting married! OK so that's not far away now, can't wait. Loving life and the people I get to share it with. Ant, my son, my family and my friends. I think a bunch more travel with my adventure buddy is certainly on the cards. Canada next then who knows. I like to try new things and experiences. Who knows if we get to come back to do it again. Better to do as much as possible now!

PROFESSIONAL:

I like to be surrounded by good people in a supportive team. I have that at the moment and things are pretty damn good. I get the balance I need from my work to my personal life. Will see where David Jones takes me over the next few years. I may look at getting back into workplace training, I do really enjoy that.

HEALTH:

Looking after my body and mind. I've had a few injuries over the years and that has kept my focus on what's important. You have to give back what you take out. I'd love to say injury free but that's part of the journey right? I have had some pretty cool firsts this year. Got double unders (finally) and am linking bar muscle ups together. Now onto a 100kg clean.

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WOD

YOU CHECK THE WOD AND THINK, "HELL YEAH", THE WOD HAS __________ IN IT.

Toes to bar, and/or muscle ups!

WHAT'S YOUR FAVOURITE WORKOUT?

All the gymnastics! Now this one is tough as there are so many. I did really like 18.2. Finishing with a 1RM clean was a lot of fun. Death by toes to bar. 12 days of Christmas, everything Crossfit wrapped up into a no time cap ball of awesomeness muhahahaha.

3 SONGS YOU LOVE TO WOD TO?

Executioner's Tax (Swing of the Axe) -Power Trip

Swing - Parkway

Drive Venom - Blazer (Got to have one song in there Josh will accept on the playlist LOL.)

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RAPID FIRE

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 go into the future to see if we finally get hoverboards, then i'd bring one back and ride it to work like a badass.

 

WHEN DO YOU PREFER TO TRAIN?

Afternoon/evening!

 

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Both! I'd be a Ninja Pirate that keeps to shadows performing assassinations while drinking loads of rum

 

WHAT'S YOUR FAVOURITE TREAT FOOD?

Enchiladas!

 

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

Paprika, the ultimate spice!

 

CHOCOLATE OR VANILLA OR ___________?

Choc mint

 

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

My next RP meal, locked and loaded. My sunglasses, don't leave home without em.

 

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

Canada, skiing down a mountain with Antheea

 


The Ox Box News - Mar 18'
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March 2018


What's up Oxen!

IT WAS A HOT MONTH! We've seen some sexy looking sweating people in the month of February, what can we expect from March? 

Firstly, at The Ox Box we super excited and busy with the Open season, the best season of the year!
We hope you're enjoying it thus far. We are looking forward to seeing our members smashing some more personal goals through out the open. 

Also, in the midst of it, we are now due for our next instalment of programming, The Ox Box Method. There will be a couple more article popping up this month as we head into Cycle 1 of The Ox Box Method. If you want to have deeper understanding of your training, which we hope you do, check out our article of the month, The Ox Box Method.  Keep scrolling for all the good stuff.

Keep being Savage,

— Coach Josh


ANNOUNCEMENTS
 

PUBLIC HOLIDAY'S TRAINING HOURS

7 am, 8 am and 9 am WODS only on the following Dates:

Monday, March 12th - Labour Day

Friday, March 30th - Good Friday

Saturday, March 31st - Easter Saturday

Monday, April 2nd - Easter Monday

Wednesday, April 25th - ANZAC Day
 

EVOLUTIO PHYSIO MARCH GIFT

Evolutio, our recommended local Physiotherapist are offering us an amazing gift. During the CrossFit Open our members can receive 3 for 2 massages up until 18.5 Open WOD.

On top of that!

Evolutio will be supporting us for 18.4, paying us a visit during the WODs, offering free 10 minutes massages at the studio. So you can expect to see their friendly faces on the 17th of March.

 

THE CROSSFIT OPEN 2018

18.1 - Saturday, Feb 24th

18.2 - Saturday, Mar 3rd

18.3 - Saturday, Mar 10th

18.4 - Saturday, Mar 17th

All taking place at The Ox Box, 75 Cromwell st.

 

18.5 - Saturday, Mar 24th - 2 Box’s 1 Cup

Taking place at Functional U, North Melbourne, scroll below for more info

 

* No Open Gym during the Open.

 

MEMBER ANNIVERSARIES

Congratulations to these legends who started their journey with us in March. It is exciting to share another year around the sun with you all!

Adz Purbrick - 06/03/2013 - 5 years Anniversary 

Ant Borch - 25/03/2015 - 3 years Anniversary

Ryan Moroney - 10/03/2017 - 1 year Anniversary

Nick Hill - 03/03/2017 - 1 year Anniversary 

Polly Woodroffe - 17/03/2017 - 1 year Anniversary

Pablo Diaz - 22/03/2017 - 1 year Anniversary

Andrew Leslie -22/03/2017 - 1 year Anniversary

Caesar de Souza - 23/03/2017 - 1 year Anniversary

 

NEW MEMBERS

If you don't recognise their face go over say 'Hi! '. You can be weird, but don't be the weird person that doesn't say 'hi', that's the wrong kind of weird. 

Adam Remmers & Liv Finlayson - Keep an eye out for this CrossFit duo! They both roll into The Ox Box on some pretty slick wheels. Welcome to our fold guys!

You would also have seen a lot of Academy members getting sweaty in the Ox Box, stay tuned next month to see their names on the list! 

 

SAVAGE CLUB

The Savage Club Started in Jan 2017 as a celebration to all of those athletes who smash out more than 20 classes per month. We are continuing the tally into 2018, after all commitment needs to be highlighted. Super proud of all who are up on our list. Well Done!

 

Ben Milroy - 14

Joanna Jellie - 14

Joshua Haigh - 14

Colette van Uffelen - 7

Michael van Uffelen - 7

Dan Savage - 7

Sweta Sriram - 4

Kirsten Sprague - 3

Frank Cahill - 2

Fiona Royall - 2

Josh Sprague - 2

Molly Jayan - 2

Nick Hill - 2

Paul McMackin - 2

Thomas Wallrich - 2

Andrew Zur - 2

Matt Went - 1

Pablo Diaz - 1
 


FAREWELL COACH HEIDI

Goodbyes are never easy, especially when its for a fun and inspiring gal from the USA. With a heavey heart, but full of our support, we bon voyage Coach Heidi to her next adventure away from The Ox Box.

In this short span Coach Heidi was here with us she has made a big impression. It will be a long time before we stop cheering "YALL!"

Thank you for the opportunity to have you in this space, goodbye for now but not forever.

GOODBYE FROM COACH HEIDI

Ox Box FAMILY,
Y’all have been truly amazing and I have been so privileged to know each and every one of you! As you now know, I am moving on from the four walls you are all so lucky to call home. The leaders at The Ox Box have some amazing things in store for your future and I am heartbroken I am not able to stick around for it. Without getting into too much detail, I am in the (exciting and stressful) process of applying for a Permanent Partner Visa with Jack! Our time bomb for this is slowly ticking away and isn’t slowing down! So I have had to make the hard choice to take an offer for a more immediate increase in hours.
I’m pumped to be able to finish the 2018 Open in your awesome community. And if you ever want some Collingwood tickets I’ll see what I can do ;)
I (HOPEFULLY) am permanently in Melbourne, so don’t be a stranger!
Love, Heidi

ATHLETE OF THE MONTH

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Laura REA

Little legend Laura has been with us for a touch over a year. In that year we have seen her come leaps and bounds in terms of strength, fitness, and confidence in her movement.

Laura has always been attentive and coachable ever since her time in The CrossFit Academy, and ever since then we have been lucky enough to have her become a member in our individualised programming.

In one year Laura has come from 10kg bar Push Press in Academy to Handstand Push-Ups and all sorts of strict pull-up variations unassisted. Perhaps this may not have been possible without the motivation of beating fellow Ox and husband, Tom, but it's impressive nonetheless ;)

What impresses us is Laura's desire to get better and stronger. This is evident in her advocacy for strong muscular females in our culture.

Read More


FAVE FIVE FROM THE COACHES

Here's a list of what we're loving and learning this month:

  1. Coach Renee: My Duches

    My favourite thing this month is riding the duchess on my own private motorcycle track - The Yarra Bend Boulevard.. its the most fun you can have within the speed limit, with its perfectly canted corners and well kept road conditions.. you will find me up there most days, even if its just for a quick 20minute play.

  2. Coach Heidi - Doin the splits!

    I am learning how to do the splits! It's forcing me to take more time that normal to stretch out my body which, in turn, keeps me physically healthy for high intensity workouts. Learning new things is also what keeps our brains young. And how cool to say I learned how to do the splits before I turned 26?

  3. Coach Kevin: StrongFit Seminar

    My fav is the StrongFit Seminar that I just attended over the weekend. The seminar was insightful and provided an out of the box perspective from Crossfit to training, programming and recovery. Really excited to test out the new concepts and movements I learnt and apply to the athletes on an individual basis as I see some of the content really beneficial for or athletes.

  4. Coach Aleisha - Slayin the CrossFit Open

    Im really nervous and excited to experience the challenge of the Open in my current physical condition. This is the most injury free I have been since I started CrossFit. I have on occasion experienced panic attacks during public WODs, so Im really taking the opportunity to challenge my fear of public performance. 

  5. Coach James - Chasing Excellence

“Chasing Excellence” by Ben Burgeron. This book follows the journey of the hugely successful strength and conditioning coach Ben Burgeron as he coaches his athletes through the 2016 CrossFit Games. It’s a wonderful insight into the world of elite CrossFitting and the lengths Ben goes to to prepare his athletes not only physIcally, but mentally and emotionally for the extreme challenge that is the CrossFit Games. I highly recommend if you want to improve your mental game, inside and outside the gym.


ARTICLE OF THE MONTH

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The OX BOX METHOD

The Ox Box Method is a comprehensive strength and conditioning program that utilises the founding principles of CrossFit to help us be the best version of ourselves possible.

Since the beginning in 2012, we’ve offered well-rounded CrossFit programming designed to increase the General Physical Preparedness (“GPP,” i.e. overall fitness and health) of our members. Our program has continued to evolve and improve not only our athletes conditioning, strength and skill but also overall joint function, mobility and flexibility. 

This is what it means to be a part of The Ox Box Method.

 

Read More


LIVING SAVAGE

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BESTSELF.CO

We are BestSelf Co, human performance junkies who translate the success, strategies, and habits of high performance into meaningful yet simple tools that will guide you to become your Best Self.

BestSelf Co. started as a project between two entrepreneurs, Cathryn and Allen. They learned what differentiates outstanding performers from the average person is an ability to plan, effectively execute and track progress. Top performers create daily rituals for success. From their learnings they wanted to create meaningful products that helped people become their best self. 

We're all about people becoming their best self, we have also found that in this industry it is about helping our members plan for success, create goals and actions, motivate and inspire themselves to move forward.

Coach  Josh has been using Best Self co quarterly journals for over  year now, and believes these journals will aid a lot of our members in becoming the best athlete and healthy person they can be. In March we will be offering journals for purchase, branded in our colours. 

We look forward to helping you scribble your way through the quarter and achieving your goals. 

 

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TWO BOXES ONE CUP

Its our annual outer community event, connect with fellow humans that are aspiring to be fit and healthy like you. Its an awesome opportunity to meet people outside of the Ox Box, also an interesting way to test your performance against an unknown component.  On that note! This is a super friendly event, nothing to spicy about this. This year it will be throwing down with the community at Functional U.  

$30 per participating athlete

$20 per spectator

Date - Saturday 24th March

Place - Functional U West Melbourne

Time - From 9.30am

Lunch and brews after the sweat fest

 


INSTAGRAMS OF THE MONTH

Use #THEOXBOX on Instagram and your picture might get featured here.


Keep Being Savage Ladies and Gentlemen!

Laura Rea - Athlete of the Month Mar '18

Laura Rea

Legend Laura has been with us for a touch over a year. In that year we have seen her come leaps and bounds in terms of strength, fitness, and confidence in her movement.

Laura has always been attentive and coachable ever since her time in The CrossFit Academy, recently Laura has taken to gaining knowledge and strength through some one on one private coaching weekly with Coach Renee.

In one year Laura has come from 10kg bar Push Press in Academy to Handstand Push-Ups and all sorts of strict pull-up variations unassisted. Perhaps this may not have been possible without the motivation of beating fellow Ox and husband, Tom, but it's impressive nonetheless ;)

What impresses us is Laura's desire to get better and stronger. A true advocate for having more muscular strong women in our culture. 

MEMBER SINCE: 

17th January 2017

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HOW OLD ARE YOU?

32

WHAT IS YOUR PROFESSION?

I'm an Executive Assistant at a professional services firm.

WHAT WAS YOUR FIRST EXPERIENCE WHEN YOU WALKED THROUGH THE DOOR?

When my husband and I first came in for our initial discussion I was really sick with a cold and just wanted to go back to bed. In comparison, Josh greeted us and was totally hyperactive and pumped. The main thing I remember is that he asked us if we want to be having sex when we are 80 at least three times...

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

I am a crazy cat lady. I have two British Shorthair fur babies called George and Luna. • I’m allergic to almost all nuts and seeds. Also bananas which is weird. • I’m from Sydney, but I moved to Melbourne 5 Years ago. • I have 13 tattoos (two of them are cats) but am getting two removed. • I’ve just started getting golf lessons.

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You have two ears and one mouth. Use them proportionally.
— Laura Rea

Laura RAE

My fitness journey started when I was 25 years old. I got diagnosed with quite severe depression and anxiety. Before that I never did any exercise, I was really underweight (42kgs! I’m cringing thinking about it!), had insomnia and was on a lot of medication. I kind of just cracked one day and decided I didn’t want to live like that anymore. I (and Mum) got a Fitness First membership and I would just run on the treadmill for at least an hour every morning because I was too anxious to join any of the group classes and didn’t know what to do with any of the weights. I found that my appetite started to increase, I was finally sleeping and just generally I started to feel a lot better. I ended up getting a PT to show me what to do with the equipment and weights at the gym and the rest is history. I now live a very healthy lifestyle with exercise and fitness a part of my daily routine.

BEING A STRONG WOMAN

It has been amazing. I am the healthiest, happiest and strongest (mentally and physically) I have ever been. My favourite thing about Crossfit are all the amazing strong female role models. Shout out to Ren, Anthea and Alicia. I fan girl you HARD. #goals

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Be excellent to each other
— Bill and Ted

GOALS

PERSONAL:

Finding balance. It’s something I try to practice but it’s easier said then done. I read some words by Brad Stulberg recently that really resonated: “Try thinking about ‘balance’ being over a long continuum. This gives you permission to go all-in for periods of time. This way you can experience flow AND still have a balance life. It’s just that balance might be over 5 or 10 years – not every single day”.

HEALTH:

I’ve only recently been able to do a few strict pull ups so I would love to get to 10 strict pull-ups. Also finding consistency in my WOD attendance.


WOD

WHATS YOUR FAVOURITE WOD?

I really like EMOMs because I have trouble setting a pace for myself. It’s encouraging when everyone is doing the same thing at the same time.

 

YOU CHECK THE WOD AND THINK, "HELL YEAH", THE WOD HAS __________ IN IT.

Box jumps, kettle bells, burpees, pull ups, dumbbells…basically anything that doesn’t involve a barbell. Weight lifting is very much a mental work in progress with me. Deadlifts are all right.

 

3 SONGS YOU LOVE TO WOD TO?

Self Esteem – Offspring
Acceptable in the 80’s – Calvin Harris
Volcano Girls – Veruca Salt


RAPID FIRE

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 70’s because the music and clothing rocked.

 

WHEN DO YOU PREFER TO TRAIN?

6:30am

 

WOULD YOU RATHER BE A PIRATE OR A NINJA?

A Ninja. Pirates seem like they smell and don’t shower.

 

WHAT'S YOUR FAVOURITE TREAT FOOD?

Pasta

 

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

Coriander

 

CHOCOLATE OR VANILLA OR ___________?

Chocolate

 

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

An iphone and hair straightener.

 

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

Ton Sai Beach in Thailand.


The Ox Box Method
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THE OX BOX METHOD

FROM START TO SAVAGE

The Ox Box Method is a comprehensive strength and conditioning program that utilises the founding principles of CrossFit to help us be the best version of ourselves possible.

Since the beginning in 2012, we’ve offered well-rounded CrossFit programming designed to increase the General Physical Preparedness (“GPP,” i.e. overall fitness and health) of our members. Our program has continued to evolve and improve not only our athletes conditioning, strength and skill but also overall joint function, mobility and flexibility. 

This is what it means to be a part of The Ox Box Method.

THE METHODOLOGY

The intention is to make well rounded individuals with the goal of longevity and vitality.

A program design to continue to see you improve no matter your goals.

Our methodology is based around a yearly-cycle of GPP programming, working towards our annual test of fitness which is The CrossFit Games Open. No matter whether you started CrossFit for health – general fitness – to support your athletic pursuits – to push your boundaries of fitness, The CrossFit Games Open, will function as the major test of our change in GPP from year to year.

THE MACRO CYLES

The year is broken into four 3-month long ‘macrocycles.’ We will focus on two of the macrocycles at a time: Strength / Power / Conditioning / Stamina + Endurance. The alignment and overlap of the cycles allows us to build our fitness in a cumulative way.

We also employ the use of dedicated specialty programs, that run in parallel with our daily programmed workouts complimenting the overall health of our athletes. Our specialty program compliments the cycle but not necessarily the Workout of the day.

Cycle 1 – March / April / May

Focus = Stamina | Strength

Specialty Programming = Olympic Weightlifting

Cycle 2 – June / July / August

Focus = Strength | Power

Specialty Programming = Gymnastics

Cycle 3 – September / October / November

Power | Conditioning

Specialty Programming = Olympic Weightlifting

Cycle 4 – December / January / February

Conditioning | Stamina

Specialty Programming = Metabolic Conditioning

Each macrocycle is divided into ‘microcycles.’ Microcycles contain de-loads to aid our recovery, and builds towards a testing, think: benchmark workouts and 1RMs.

PROGRAMMING STRATEGY

In traditional CrossFit fashion, we will still be training all modalities (metabolic conditioning, gymnastics and weightlifting) as well as all ten General Physical Skills (cardiovascular/ respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy) all year long. The macrocycle format simply dictates the FOCUS of that cycle, building 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.

PROGRAMMING 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.

RX+ = Competition

Looking to Crush the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in advanced competitions.

PROGRAMMING 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

THE GOAL

The goal is that every one of our athletes can do whatever life throws at them and whatever they feel like doing.

The goal is broad and wonderful. It can be whatever you want it to be. Here are some things we think it might be, but the possibilities are endless.

-Have sex when you are 80. Is it gross? Maybe. Is it a symbol of function? Yes.

-PR your Clean and Jerk.

-Jump that fence. Maybe there's strawberries or something growing.

-Run to catch that train. You're not puffed out when you get there in time.

-Carry all that shopping in one load.

-Swim across that river.

-Handstand on the beach for that perfect insta holiday photo.

-Be happy to look in the mirror.

-Your very first muscle up.

-Be able to use a squat toilet. Maybe you're travelling, maybe you're camping.

-Play backyard cricket with your grandkids.

-Top 20,000 in the CrossFit Games Open.

-Wake up and go to sleep with no pain.

-Chase your dog around the park.

-Your first RX workout.

-Inspire others around you to prioritise their health and fitness.

The Ox Box News - Feb 18'
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February 2018


What's up Oxen!
 

And so the first month of 2018 is done and dusted… I still can not believe that the calendar is now 2018 but if the speed at which January disappeared is anything to go it will be 2019 before we know it. So if you are still procrastinating on the goals set for 2018, there is no better day than today to get the ball rolling. Change is constant…and I can tell you that we’re really pumped for what is ahead in 2018. With regards to Feb… We’re fired-up to feature a new AOM, The CrossFit Open, and welcome TWO new coaches to the team in James Clift and Heidi Nicholls (make sure you say hi to these two legends). Final a massive shout out the the every inspiring Unicorn that is our very own Renee Purbrick. She competed in the Aussie Throwdown in Jan and came 4th.... out of Australia and that is pretty friking amazing. 

Here’s to a great Open Season and looking forward to competing with you all!
 

Keep being Savage,

— Coach Josh


ANNOUNCEMENTS
 

CROSSFIT OPEN 2018 - REGISTRATION IS OPEN

First WOD will take place at The Ox Box on Sat the 24th, booking in for heats will Open Friday the night before. Please read our article for full details here

 

NEW COACHING FACES

We’re excited to welcome James Clift and Heidi Nicholls to The Ox Box. James comes to us from CrossFit Blackburn as former head coach with 10 years of coaching experience. Heidi hails from Mississippi and is pursue a career in the amazing industry of health + fitness. Supporting athletes in a gym setting all the way from America to Australia we were struck at how even when she is dying in a WOD she still calls out to cheer everyone else on. A full bio from both are coming; however, if you see either in the studio, please give them a warm welcome and show them what our amazing community is all about.

 

HEALTHY GUTS WORKSHOP

Presented by naturopath Jess Milroy, we will be hosting a workshop all about Gut health at 1030 am on the Saturday the 3rd February. Addressing concepts such as stress, leaky gut, and athlete gut health.

 

21 DAYS TO A HEALTHY GUT

Prior the commencement of the Open, participants of the Workshop are encouraged to participate in 21 Days to a healthy Gut, commencing on Monday the 5th of February. How to go about this will be present in the Healthy Guts workshop.

 

MEMBER ANNIVERSARIES

Congratulations to these legends who started their journey with us in Feb. It is exciting to share another year around the sun with you all!

Jina Song - 29/02/2016 - 2 year Anniversary 

Natalia Hepp - 03/02/2017 - 1 year Anniversary 

Andy Corlett - 16/2/2017 - 1 year Anniversary 

Anna Thompson -23/2/2017 - 1 year Anniversary 

Lincoln Smith - 27/2/2017 - 1 year Anniversary

George Thompson - 28/2/2017 - 1 year Anniversary 

 

NEW MEMBERS

If you don't recognise their face go over say 'Hi! '. You can be weird, but don't be the weird person that doesn't say 'hi', that's the wrong kind of weird. 

Liam Dermody - Experienced CrossFitter, WOD smasher, and a father to a cool little dude. 

Brain Dunn - Once trained under our past member Dani V (who is now exploring Africa), after hearing all the good things about CrossFit Collingwood he decided to join the fold.

Paul O'Brian - Has just finished his Academy with us, we welcome his first experience to CrossFit programming. 

 

SAVAGE CLUB

The Savage Club Started in Jan 2017 as a celebration to all of those athletes who smash out more than 20 classes per month. We are continuing the tally into 2018, we are no longer wiping the slate clean. Don't fret new comers! There is still opportunity receive awesome prizes by January 2019 for your efforts!

 

Ben Milroy - 13

Joanna Jellie - 13

Joshua Haigh - 13

Colette van Uffelen - 6

Michael van Uffelen - 6

Dan Savage - 6

Ant Borch - 4

Sweta Sriram - 3

Kirsten Sprague - 2

Frank Cahill - 1

Fiona Royall - 1

Josh Sprague - 1

Caesar de Souza - 1

Kylie Tucker - 1

Matt Taylor - 1

Molly Jayan - 1

Nick Hill - 1

Paul McMackin - 1

Thomas Wallrich - 1

Tom Rea - 1

Andrew Koulouris  - 1

Andrew Zur - 1

Andy Corlett - 1


SHORT BIO FROM OX BOX COACHES

"I've been into sport and physical activity since my mid teens starting with soccer, volleyball, martial arts, extreme sports, then finally weightlifting. I first joined a gym at age 16 and instantly fell in love with it. I eventually found CrossFit and knew I had found my sport. I love hard work, mental challenge, and the discipline it requires. I love coaching it as much as I love participating in it. As some one who has been a personal trainer for over a decade now, I've never found a training method that creates better results in performance, aesthetics, and most importantly health than CrossFit. Outside of CrossFit I enjoy hiking, going to the beach, and spending time with my Wife, family and friends."

- JAMES CLIFT
 

"Hello! I am super excited to be apart of The Ox Box family!
I have moved around my whole life as my dad was in the Army, but I came to Melbourne from Mississippi. Australia has been on my radar for about 5 years and I am happy to finally be here! My partner was born in Adelaide and went to the same university in Mississippi as I did, he was a basketballer and I a swimmer. Being a competitive swimmer, I have been attracted to goal setting and developing my athletic performance. I found CrossFit in 2015 after I wrapped up my swimming career and craved another competitive outlet. In 2016, I started my coaching career and have not looked back since! I have a bachelors in Exercise Science and am wrapping up my Masters in Exercise Science and Nutrition. I think CrossFit and movement fit perfectly into these studies and give me an awesome knowledge base. In the future I plan to dive more into sports nutrition and competitive programming for athletes. See y'all around the box!"

- HEIDI NICHOLS


ATHLETE OF THE MONTH

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Nancy nguyen

In a short paragraph we are set with the challenge of summarising Nancy's 4 year journey at CrossFit Collingwood (now The Ox Box). If we had to describe Nancy in four words this comes to mind; Ambitious, Humble, Determined, and Kind...

Read More


FAVE FIVE FROM THE COACHES

Here's a list of what we're loving and learning this month:

  1. Coach Josh: Best self habits

    Stay away from my phone or all electronic devices 20-30min before I go to bed, to unplug, calm my mind and improve my sleep. I finish my Bestself journal off at the end of the day with some melodies playing in the background. Take a shower, read a book, drink some tea. Great way to end each day and I am already finding I am better refreshed for the next day ahead.

  2. Coach Renee - Beating Drums

    Ive been learning how to play the drums for 12 months. It was initially started to improve my hand and eye coordination to benefit my passions in olympic weightlifting and motorcycle riding... the pleasant surprise was that Im really enjoying the process. This month I'm learning drum rolls, specifically those in Dazed and Confused by Led Zeppelin.. kick back and enjoy a listen to the inspiration peeps.

  3. Intern Tommy: Getting Gut Healthy

    I've been trying to wrap my head around the basics of gut health. It's all well and good to read a completely comprehensive review of the digestive system as a whole but personally I think it's much nicer to have something written in simpler words in a clear and concise manner. Our member Amy Reichelt wrote a very helpful piece related to the difference between prebiotics and probiotics in the link above. Thanks to Amy for the enlightenment

  4. Coach Heidi - Giving Zero Effs

    I am reading, The Subtle Art of Not Giving a F*ck,  because I'm super into the power of positive thinking and how it can get/keep you on track with your goals. Devoting all your focus to things that do not allow forward progress can easily take up your whole day and cause you to be unproductive.

  5. Coach James - Gettin a Juggernaut dose

I am reading, Juggernaut Training Systems: Scientific Principles of Strength. Really into developing my powerlifting knowledge at the moment, this book has a whole new level of knowledge on how to get brutally strong in the basic barbell movements. Really interesting and in-depth read for both coach and athlete


ARTICLE OF THE MONTH

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The 2018 CrossFit Open

It should be no surprise to you all the we love the CrossFit Open at The Ox Box. In fact our whole Training Paradigm culminates in our Annual Test of fitness, which you guessed it.... Is the CrossFit Open!

Now for those who are not indoctrinated you might be wondering... what is this CrossFit Open thing you speak of? Is it for me? The answer is YES! 

Read More


LIVING SAVAGE

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LULULEMON

You guys are awesome, we all know that. So we wanted the brand of clothing that we aligned ourselves with to reflect that same level of awesomeness. In 2018 we are very proud to announce that we are entering a partnership with lululemon athletica. Many of you have an idea about the workings of Lululemon but let me express, after being involved with the brand on all levels from both inside and outside, you could not find a more awesome company.

Their motto of elevating the world from mediocrity to excellence has something that we have seen time and time again. A company built on empowering woman, setting goals and community spirit. We could not be prouder to have The Ox Box Logo next to theirs. Their pursuit of excellence inspires many including our own at The Ox Box, and for these reasons we could not think of a better alignment.

Stay tuned for pre orders and designs and rest assured that their WILL be apparel through the year from now on. 


INSTAGRAMS OF THE MONTH

Use #THEOXBOX on Instagram and your picture might get featured here.


Keep Being Savage Ladies and Gentlemen!

NewsletterCoach JComment
Nancy Nguyen- Athlete of the Month Feb '18
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Nancy nguyen

In a short paragraph we are set with the challenge of summarising Nancy's 4 year journey at CrossFit Collingwood (now The Ox Box). If we had to describe Nancy in four words, this comes to mind; Ambitious, Humble, Determined, and Kind. 

With four years under her belt, Nancy has experienced many of the highs and lows of the health and fitness journey. The reality is amongst the euphoria of training there can be bumps along the way, it is in those moments that our character is tested. Time and time again Nancy did not throw in the towel, she rose to the challenge, explored it, learnt from it, and grew into a stronger athlete because of it. 

Nancy is also an emblem of pursing excellence outside of CrossFit. She is proving herself to be an impressive competitive weightlifter. It's really exciting to have someone with such an ambitious and determined attitude towards their goals.  

When scrolling through our photos, which by the way are in the thousands, it's such a heart warming feeling to see Nancy's face smiling back at you over and over again. She is often surrounded by members enjoying her company in a friendly embrace. It's one thing to be a good athlete, its another to also be a supportive and kind member within a community.

We'r really proud to have Nancy as our first female Athlete Of The Month. You deserve it Nancy. 
 

MEMBER SINCE: 

25th September 2013

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HOW OLD ARE YOU?

33

WHAT IS YOUR PROFESSION?

Onsite Service Coordinator for Canon Australia. I am a woman of many hats but in short, I look after print for Telstra.
 

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

I love an adrenaline rush, roller coasters, rides, bungee jumps. I haven't skydived yet though.

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Change what you can’t accept. Accept what you can’t change.
— Nancy Nguyen

Nancy

As a kid I was always riding my bike, climbing things and collecting scars. My dad introduced me to table tennis when I was about 10 which is probably when my competitive side started showing, I don't even let my mum win. Throughout high school I played a range of sports; soccer, cricket, AFL and anything with a racquet.

After a long period of not doing much exercise, a friend of mine coaxed me into doing group PT that involved kickboxing and powerlifting. My first ever experience with weights went like this; 3kg dumbbell incline press... with a spotter!

CrossFit was completely different to anything I had ever done and I loved it. I had no idea that I would still be training over 4 years later or that I would be competing in weightlifting. 

Weightlifting is something that I have grown to love for the simple fact that I like how I feel when I get that lift. It isn't always about PB's but when you get one and it feels awesome!

The first time I stepped onto the competition floor, I remember just being able to see the bar and nothing else. The excitement, the nerves, the fear of dropping the bar on your head in front of everyone. I was buzzing for days after my first comp and I knew I wanted more.

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Fall down seven times, get up eight.
— Nana korobi ya obi

GOALS

PERSONAL:

Spending quality time with the important people in my life. Mostly sharing food and having a good laugh.

PROFESSIONAL:

Work-life balance is a key for me. There's no point working your ass off and not being able to enjoy it. I'm fortunate enough to have a manager that affords me flexibility to achieve this.

HEALTH:

My main goal is to continue my training and being injury-free. I have had my fair share of bumps in the road so maintaining a healthy body is my number one priority. On a side note, I would love to get to the 2021 World Masters Games. That would be a pretty incredible experience.

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WOD

YOU CHECK THE WOD AND THINK, "HELL YEAH", THE WOD HAS __________ IN IT.

Not running.

 

WHAT'S YOUR FAVOURITE WORKOUT?

15.1- I haven't actually done it before but would like to

9min AMRAP
15 Toes-To-Bar
10 Deadlift
5 Snatches @ 34kg/52kg

Followed by 15.1a
1RM Clean and Jerk

 

3 SONGS YOU LOVE TO WOD TO?

Let Me Think About It- Ida Corr vs Fedde Le Grand

Animals- Martin Garrix

Five Hours (Don't Hold Me Back)- Deorro

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RAPID FIRE

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, something about Bitcoins.

 

WHEN DO YOU PREFER TO TRAIN?

5:30am!

 

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja

 

WHAT'S YOUR FAVOURITE TREAT FOOD?

Mr Burger + bacon

 

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

Mum's homemade chilli oil

 

CHOCOLATE OR VANILLA OR ___________?

Salted Caramel

 

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

Barbell and a flamethrower

 

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

La Concha- San Sebastian, Spain

 

ANYTHING YOU WANT TO ADD?

I’m Hungry. 


The 2018 CrossFit Open
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THE 2018 CROSSFIT OPEN

It should be no surprise to you all the we love the CrossFit Open at The Ox Box. In fact our whole Training Paradigm culminates in our Annual Test of fitness, which you guessed it.... Is the CrossFit Open!

Now for those who are not indoctrinated you might be wondering... what is this CrossFit Open thing you speak of?

Well for those of you in the dark, have a watch of this link
then continue along. 

WHY WE WANT YOU TO DO IT.

We completely understand that if this is your first time, you may be a little nervous. The CrossFit Open for The Ox Box is an amazing and fun set of 5 Saturday throwdowns for our community to come together and encourage, inspire and challenge our preconceived expectations around our own limitations. Overcoming what we deem to be the impossible.

For us, it puts a line in the sand so when we come back around in a years time, we see our improvements. For some of the crew this will be their 4th open and for some of you it will be your first. Either way, it is going to be awesome fun.

Last year we almost had 60 athletes crushing each Saturday with an electric vibe and this year we want MORE!

SO WHAT IS HAPPENING @ THE OX BOX

From the 23rd Feb, each friday (U.S.A Thursday) for 5 weeks @ around 12.00 noon, one of the workouts is released.

Then Coach Josh's head will explode as he figures out all the logistics of how The Open workouts will run at The Ox Box on Saturday and to ensure that athletes on the day are placing their best foot forward.

On Friday afternoon on Facebook we will be releasing...

  1. The Strategy and Tips for tackling the WOD the next day

  2. Heat Sheets for the following days heats

  3. Setting up the studio for the WOD

IMPORTANT INFORMATION

Over the 5 weeks the Open is running the following need to be taken into consideration...

Friday Night Open Gym is cancelled. Although you are more than welcome to come and help set the studio up and gain some extra tips ;)

Saturday WOD's are cancelled while the CrossFit Open is running.

You will need to register for The Open in order to train on Saturday.

Yes please sign up even if you are unable to attend all the workouts. If you can't make one, still sign up, if you can't make four, perhaps this year is not the year.

HOW TO REGISTER

To register click this link

The CrossFit Games

Make sure that you select the “CrossFit Collingwood” team. 

SO I HAVE REGISTERED, WHAT DO I NEED TO DO?

We require some personal responsibilities from you regarding the open.

  1. Read the brief - We will be releasing all the information you need, simply read it, understand it, ask questions and that way you will be armed with everything you need to tackle Saturday. Do this on Friday either via our Facebook Live event or via our Facebook posts

  2. Book your heat time - Last year we had over 50 people competing in the open and while we do our utmost to accommodate for each athletes individual needs, you need to work with us in order to make this beast run smoothly. This year we are doing something different whereby heat times will be available for booking via Wodify (stay tuned for more details)

  3. Do not argue with your judge - Trust that the person who is counting your reps with a heart rate of 50 beats per second and has seen movements for years, has a better understand of what is required then you do.

  4. Have fun and encourage others to do the best they can

 

The last of the open WODs, 18.5 will see an event being held at CrossFit U called "2 Boxes 1 Cup". This event is where we go head to head with CrossFit U from West Melbourne, seeing which box gets the cup. This fun event in its 5th year and the hope is we take the cup back from the Unicorns this year. After the proceedings have concluded it is time for a good feed, a cheeky beverage shared with a like minded community of people who strive to be better than the day before.

So what are you waiting for? Sign up people!!


 

ArticleCoach JComment
The Ox Box News - Jan 18'
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January 2018


What's up Oxen!

Welcome to 2018 and a whole new look for The Ox Box! Who would have guessed that, 5 years ago that when we opened the doors for the first time that we would be here… What a wild ride! A big THANK YOU to all who have come through our doors…current and past members, guests and staff. That said… welcome to a new CrossFit Collingwood! As we have grown more and more over the years and as we continue to expand who we are as a fitness culture and brand, we needed to take the next step forward. While we are still CrossFit Collingwood our name keep is now officially THE OX BOX. Thank you to all and welcome to your new home of fitness, here is cheers to an amazing 2018 together.

— Coach Josh


ANNOUNCEMENTS

 

HOLIDAY TRAINING HOURS

Monday, January 1st - Closed

Tuesday, January 2nd - 7:00am + 8:00am WOD's only

Wednesday, January 3rd - 7:00am + 8:00am WOD's only

Thursday, January 4th - 7:00am + 8:00am WOD's only

Friday, January 5th - 7:00am + 8:00am WOD's only

 

PUBLIC HOLIDAYS

Friday, January 26th, Australia Day - 7:00am + 8:00am WOD's only

 

CROSSFIT OPEN 2018 - REGISTRATION IS OPEN

On the January 11th - Registration will open for the 2018 CrossFit Open. A super exciting time for the CrossFit Community and also the culmination of The Ox Box Training Paradigm. As per tradition, we will be running the 2018 CrossFit Open for our athletes but with a little twist this year. More info to follow in February, but for now, let's get registering!

 

YIN YOGA - 14th Jan

Our very own Freya Rastall lead an amazing Yin Yoga class in December and is set to do the same for us again Sunday 9 am, 14th January. Book via Wodify under Workshop/Events, grab a Yoga Matt and see you there.

 

MEMBER ANNIVERSARIES

Congratulations to these legends who started their journey with us in Jan. It is exciting to share anothr year around the sun with you all!

Adam Rice - 07/01/2014 - 5 years

Tom Wren -  07/01/2014 - 4 Years

Madeline Oldfield - 17/01/2014 - 4 Years

David Oldfield -  17/01/2014 - 4 Years

Colette van Uffelen - 05/01/2015 - 3 Years

Michael van Uffelen - 05/01/2015 - 3 Years

Andrew Zur - 22/01/2015 - 3 Years

Andrew Coyle - 25/01/2016 - 2 Years

Rhys Cranney - 10/01/2017 - 1 Year

Morgan Dennithorne - 10/01/2017 - 1 Year

Harry Bardoel - 12/01/2017 - 1 Year

Laura Rea - 17/01/2017 - 1 Year

Tom Rea - 17/01/2017 - 1 Year

Josh Sprague - 17/01/2017 - 1 Year

Thomas Wallrich - 20/01/2017 - 1 Year

Matt Bax - 26/01/2017 - 1 Year

 

SAVAGE CLUB

The Savage Club Started in Jan 2017 as a celebration to all of those athletes who smash out more than 20 classes per week. A massive shout out to Ben Milroy, Joanna Jellie and Josh Haigh for an incredible ethic to their health and fitness, amazing achievement!

Ben Milroy - 12

Joanna Jellie - 12

Joshua Haigh - 12

Colette van Uffelen - 5

Michael van Uffelen - 5

Matt Went - 4

Ant Borch - 3

Brian Brady - 2

Sweta Sriram - 2

Kirsten Sprague - 1

Mads Knight - 1

Tony Sallad - 1


ATHLETE OF THE MONTH

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BEN MILROY

"I played a variety of sports through school life; basketball, baseball, cricket, AFL, soccer, etc. but I was far from an athlete. At my biggest about 15 years ago I weighed in over 140kg.

Once part-time work started I gave up the team sports and became more of a gym rat. Eventually, things clicked around 7-8 years ago and I managed to drop a few kg's and from there went through an endless rotation of running, bulking, cutting cycles... including some sports here and there such as golf and squash.

One bad back injury and a year of pilates rehab later I was looking for something different and landed on Crossfit and haven't looked back since. I love the philosophies around it; functionality over aesthetics, variability and the community focus. Plus it's definitely a relief to leave the programming to the experts and just get in and do what you’re told!.."

Read More


FAVE FIVE FROM THE COACHES

Here's a list of what we're loving and learning this month:

  1. Studio Manager Aleisha: Is Exploring Movement

    Tumbling - Circus Oz

    Circus Oz in the Colling"hood" offers short courses throughout the year around all sorts of modalities from tumbling to handstand classes. I am participating in the Tumbling course as it is a good way to explore explosive and high impact movement. Also develops your understanding of centre of mass, and floor movement. Having a strength background is key to tumbling which makes CrossFit is a delicious complementary.

  2. Coach Kev - Is getting Melodic

    During this summer, I'm super excited to be attending the Foo Fighters, Rise Against and Paramore concerts in Melbourne. Live music reminds you of the importance of doing what you love. In every realm, not just that of music, watching a professional do what they do means many things, but most importantly it’s the representation of someone’s passion and hard work getting them to where they are today. It only emphasises the significance of having a dream and believing in it until it becomes reality. Live music is a dream come true, even for those in the audience"

  3. Intern Tommy: Is Ballin'

    One of my favourite things to do when it's warm is head to a basketball court and get some shots up with a mate or group of mates. It's a great opportunity to unwind, get some sun (not too much, sunburn = not cool), talk trash, and make sure I don't lose my jump shot.

    Basketball is also a great way to improve your accuracy (one of CrossFit's 10 recognised fitness domains), as well as putting your explosiveness to the test.

    If anyone is ever keen for a Sunday Shoot-around, hit me up!

  4. Head Coach Joshua - I am (re)reading

    Tools of Titans by Tim Ferris. When I get the chance I actually love reading. Tim Ferris is the author of numerous New York Times bestsellers and has been running one of the most popular podcasts on iTunes "The Time Ferris Show". Tools for Titans is a summation of all of his interviews with amazing guests in his podcasts and is written in a way that distils the tools, tactics and thought processes of influential leaders that we can easily apply to our own lives. You do not have to read the whole book but rather choose a section that you want to work on and apply the learnings within.

  5. Coach Renee - I am Vitamin ing it up

I'm excited to be checking out a new health service that provides high grade nutrient supplementation to people who lead busy lives, that might not always allow for the adequate rest and refuelling needed to match how passionate they are about looking after the bodies they live in.

The health service is Intravenous Vitamin drips and Infusions and the company is IV.Me Hydration Clinic. I got interested in IV vitamin therapy back in April 2017, coming back from The World Masters Olympics in New Zealand, I was hungover from the high of competition training preparation, the overwhelmingly awesome experience of lifting on a world platform and juggling business and coaching along with it all.. I felt tired all the time and kept catching every little sniffle that was being shared around. I had a customised Vitamin shot with all the trimmings, and was so impressed with the outcome that I plan to revisit the clinic in January, to start 2018 free from any sluggish Christmas cheer.

http://www.ivmeaustralia.com.au/customised-vitamin-infusions/


ARTICLE OF THE MONTH

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THE EVOLUTION OF CROSSFIT COLLINGWOOD

Welcome to The Ox Box has been the welcome message since we opened our doors 5 years ago and while CrossFit is not in our official name anymore it does not mean that we are any less in love with what we believe is the best Strength and Conditioning program in the world as we shift peoples lives from sickness to fitness. Over the years we have moved into offering more than just a smash session and with our eyes set for growth in the coming years it is important for us to be able to.

Read More


LIVING SAVAGE

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HUNTER LABS

Our first Affilation release for 2018 is our partnership with Hunter Lab. Hunter Lab is focused on encouraging its consumers into healthier, astute living through the development of a methodical, effortless daily skincare routine utilising these highly effective and addictive super natural skincare tools. We love them because they are Melbourne owned and located. Not only will we be stocking their amazing products in our bathrooms for our athletes to use but also they will be available in store for purchase.

If you have a bath, you have to get on their bath salts to relax the WOD away. Pretty friking awesome.


INSTAGRAMS OF THE MONTH

Use #THEOXBOX on Instagram and your picture might get featured here.


Keep Being Savage Ladies and Gentlemen!

 

 

 

 

 

 

 

 

NewsletterCoach JComment
Welcome to The Ox Box
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Dear Oxen,

It’s no secret that we have had our eyes upon expanding for some time. We absolutely love big goals and gaudy challenges and the changes we have to make and the people we have to become to accomplish them. We know to make big dreams a reality (especially something of this nature), we must live in the relentless pursuit of excellence, which can only serve to benefit ourselves, the people around us, and the environment we create.

Aware of the cliche, I’m still going to tell you it is as much about the journey for us as it is the destination.

The journey is the transformation to become excellent and the destination is sharing our brand of health and fitness with as much of the world as we can reach.

After coming to this decision, we realised we had two options…

  1. A bigger box

  2. Another box

After deliberation and research, we came to the decision that we want to go in the direction of opening another box. This allows us to maintain the things that are truly important to us such as maintaining a close knit community feel, and the ability for coaches to be in touch with their athletes needs, goals, and personalities. At the moment, it feels like everyone is a piece in the metaphorical puzzle that makes up CrossFit Collingwood, and we never want to get away from that.

A big part of the reasoning for expansion is a future for our coaches and people involved in The Ox Box. We want to provide a platform for career progression and personal development, and truly live into the relentless pursuit of excellence that is always at the forefront of our minds. This way we can offer more than just coaching classes, but the ability to come into your own as a coach and a leader through having a larger role to play and a larger vision on the horizon.

Our ethos and ethic will remain largely the same, only altering to include things we learn and expand upon the things we have begun learning. Our mindset will remain optimistic and open, and our values will always place precedence upon creative freedom, hard work, personal responsibility, personal development, being as awesome as possible, and being a force of nature.

We see training as a method of curating an active lifestyle and building a buffer of fitness that prevents chronic disease and keeps us out of retirement homes.

We are not about the 6 week summer body blitz or the magic supplement that’s going to strip that unwanted fat away. We are about promoting consistency and patience in a society that craves instant gratification and quick fixes. We promote the enjoyment of the process, the celebration of the small wins along the way, and the feeling that comes along with seeing what your body is truly capable of doing.

We believe that we are putting a better product, facility and community out to market than anywhere else. We do not advertise because you are our advertisement, and our days are filled with the thought of how to make your lives better and our environment better.

This will continue to be the heart of what it means to be at The Ox Box....Lifestyle and Training.
 

We are still CrossFit, and this is still CrossFit Collingwood, just now under the umbrella of The Ox Box. We believe in CrossFit as a training methodology and are constantly evolving our own interpretation of CrossFit through our programming adaptations to achieve athletic progression, health and wellbeing, and longevity in our athletes. All we need is you guys to turn up and we are profoundly confident we can deliver this in a way that nowhere else can or dares to.

Welcome to The Ox Box has been written on our signage since we first opened our doors. It is with great honour and gratitude that we once again welcome you all to The Ox Box - Home to CrossFit in Collingwood.


 

 


 

Ben Milroy - Athlete of the Month Jan 17'
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BEN MILROY

The progress Ben has made at The Ox Box during his relatively short time here (14 months) has been nothing short of incredible. While his heart may belong to Ox Box Barbell, he has showed up to almost every single CrossFit and specialty class we have programmed this year. He has set the standard of what it means to train consistently, holding the record of over 370 classes crushed in 2017 (Insane).

His physical transformation due to this level of consistency is not something to be glossed over either. He has not only lost some surplus KG's but his strength and fitness have increased dramatically. In class Ben has a constant desire to improve by taking every cue to heart and this is reflected in the way he moves.

Ben has ground out a total of 77 Wodify Gold Stars (PB's) this year alone. We truly could not think of a more deserving athlete to have as our first ever Athlete of the Month at The Ox Box.

Well done Benny, keep it up!

MEMBER SINCE: 

14th October 2016

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FAVOURITE QUOTE: 

“If I had asked people what they wanted, they would have said faster horses.” Henry Ford

I've got heaps... but one that always stands out to me. This speaks so well to the importance of self-belief, not being afraid to innovate or stray down your own path, and to dream big, and it can apply both to ones personal and professional life

 

HOW OLD ARE YOU?

35

 

WHAT IS YOUR PROFESSION?

Senior Project Manager for Downer Rail.. we are kicking off a new project at the moment to refurbish and overhaul 400 of Melbourne's trams. It's a pretty exciting project and anyone who rides on public transport should notice all of our work by this time next year. The ministerial announcements should hit the news early in the new year so hopefully I'll get on TV!

 

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

I live a pretty simple life outside of the box.... but my biggest passion outside of health and fitness would be travelling, and I've been lucky enough to visit 42 countries over the years.. one more continent left!!

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My goals were always numbers on a scale within a time-frame. For the last 12 months I refuse to set any goals. I don’t need a goal to motivate myself to train because I love doing it, and I know that simply by respecting my mind and body with a balanced and natural diet and lifestyle, busting arse in the box and trusting in the CFC programming and coaching the results have and will continue to come.
— Ben Milroy

BEN

I played a variety of sports through school life; basketball, baseball, cricket, AFL, soccer, etc. but I was far from an athlete. At my biggest about 15 years ago I weighed in over 140kg.

Once part-time work started I gave up the team sports and became more of a gym rat. Eventually, things clicked around 7-8 years ago and I managed to drop a few kg's and from there went through an endless rotation of running, bulking, cutting cycles... including some sports here and there such as golf and squash.

One bad back injury and a year of pilates rehab later I was looking for something different and landed on Crossfit and haven't looked back since. I love the philosophies around it; functionality over aesthetics, variability and the community focus. Plus it's definitely a relief to leave the programming to the experts and just get in and do what you’re told!

Josh was the first person to meet me when I came in. I was a bit taken aback at first as he didn't look like any other CF coach I've had (I was used to big units with crew cuts lol), and everyone was very warm and welcoming. I loved the box straight away, it has such a hip inner-north feel about it.. all warehouse conversions and exposed rafters!

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Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.
— Dr. Seuss

GOALS

PERSONAL: My personal outlook on life is simple; irrespective of everything to be happy, fulfilled and abundant, and to do everything I can to bring those qualities to the lives of people close to me

 

PROFESSIONAL: My dad has always been my inspiration, so my goal is to be as dedicated, committed and well-respected as he was. I always strive to develop myself and learn from my mentors to be a better leader and person.

 

HEALTH: My goals were always numbers on a scale within a time-frame. For the last 12 months I refuse to set any goals. I don't need a goal to motivate myself to train because I love doing it, and I know that simply by respecting my mind and body with a balanced and natural diet and lifestyle, busting arse in the box and trusting in the CFC programming and coaching the results have and will continue to come.

Having said all that I wouldn't mind a rig like Bridges.

It’s actually exciting not to have any expectations but just work hard, enjoy the ride and see where I end up!

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WOD

YOU CHECK THE WOD AND THINK, "HELL YEAH", THE WOD HAS __________ IN IT.

Heavy Barbells

 

WHAT'S YOUR FAVOURITE WORKOUT?

Is the Hero Workout "DT"

Five rounds for time of:

12 Deadlift @ 50/70kg

9 Hang power clean

6 Push jerk

 

3 SONGS YOU LOVE TO WOD TO?

OB1 - Jagwar Ma

The Hand That Feeds - Nine inch Nails

Figure it Out - Royal Blood

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RAPID FIRE

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... 20 years ago in Melbourne and buy up big on inner-north property!

 

WHEN DO YOU PREFER TO TRAIN?

Always 5:30am!

 

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Pirate - I'd love the freedom

 

WHAT'S YOUR FAVOURITE CHEAT FOOD?

Pho from Bang Bang in Northcote

 

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

Salt (and chilli)

 

CHOCOLATE OR VANILLA OR ___________?

Salted Caramel

 

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

GoPro and a takeaway coffee cup

 

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

Isla Mujeres - Mexico

 

ANYTHING YOU WANT TO ADD?

Better get back to work!!!