Posts in Newsletter
The Ox Box News - May 18'
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May 2018


Good morning, or good evening, good <insert time you are reading this>! 

As numb fingers type these words I am forced to bring up the topic, which is, winter is coming.
Notably in this time we see a drop off in attendance, good news is we are betting last years attendance records! Fist BUMP! That being said we are still seeing a drop off, and as it colder this tends to more prevalent.  

There are a lot of motivating speeches out there about training during the tougher seasons. But for now I will say something that may be far from inspiring, but is honest - DO THE WORK.
Thing is about work, its not always glamours, it may even bore us senseless, but like brushing our teeth, we just got to do things to maintain our health. So put in the work now - and your teeth will stay in your mouth. 
 

— Coach Josh


ANNOUNCEMENTS

MASTERS LEAGUE
Taking place of the month of June, read more about it in this months article here.

MOVIE NIGHT
6 pm screening of the Ox Box The Redeemed and Dominant: Fittest on Earth
May 11th, in place of Open Gym, the will be pizza! See event page here. 

HEADS UP!
This is the last month of the Ox Box Barbell Cycle, from the 4th of June we will be entering the Gymnastic Cycle of our speciality classes.

CROSSFIT REGIONALS
With the first week commencing on the 18th of May, the Pacific Region (thats us) will be waiting until the beginning of June. See more info here

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!

Lizzie Griffiths - 07/05/2013 - 5th Anniversary
Clancie Shorter - 20/05/2013 - 5th Anniversary
Garth Ananthapavan - 02/05/2015 - 3rd Anniversary
Kylie Tucker - 06/05/2016 - 3rd Anniversary
Fiona Royall - 04-05-2016 - 2nd Anniversary
Liam Moore - 19/05/2017 - 2nd Anniversary
Shaun Moriaty - 09/05/2017 - 1st 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. 

Alex Hobson - great atittude, had a bicycle/car stitch up, and rocked up within the same week, keen to get fit and strong. 

Ross Hastings - you may already know he's very friendly and up beat, keen operator of a heavy barbell.

Jake Dales-Sutton - super flexible, lover of all things sport and competition. 

Julien Cluadin - absolute technician, very precise with his movements and is a body weight ninja.

Eliza Rastall -  lovely sister of the lovely Freya! Very bubbly person, very mobile and quick to pick up new movements and techniques. 

 

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 - 16

Joanna Jellie - 16

Joshua Haigh - 16

Dan Savage - 9

Sweta Sriram - 6

Fiona Royall - 4

Molly Jayan - 4

Andrew Zur - 4

Lizzie Griffiths - 3

Mads Knight - 2

Nicho Aird - 2

Tammy Fankhanel - 2

Amy Engler - 1 

Andy Corlett - 1

Ant Borch - 1 

Ed Yap - 1 

Jane Larsson - 1 

Joey Nutter - 1

Kirsten Sprague -1 

Matt Went - 1 

Rob Parker - 1

Tom Rea - 1

Will Tilley - 1  


ATHLETE OF THE MONTH

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JOANNA JELLIE

Joanna Jellie started her journey with us as an experienced CrossFitter in 2016. Instantly she demonstrated the cultural spirit we strive to foster in the Ox Box. She was, and is, kind, strong, and driven.

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FAVE THREE FROM THE COACHES

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

  1. Coach Kevin: CrossFit Regionals

    For the month of May, I'm really excited for the CrossFit Regional! Looking forward to seeing friends and ex training partners compete over the 4 weeks to compete for a chance to go to the CrossFit Games. Also, as an annual tradition, playing the CrossFit Regional Game with Coach Josh. This involves picking who we think will win/finish highest for a WOD for each region during Regionals. Loser does 10 burpees for every WOD lost. You think it'd be easy, but there is a catch.... you can not pick the same person twice!

  2. Coach Aleisha - Who moved my Cheese

    I'm waiting to receive this thin book written by Spencer Johnson. Cheese is a metaphor for what you want to have in life, for example a good job, a loving relationship, money or possessions, health or spiritual peace of mind. The maze is where you look for what you want, perhaps the organisation you work in, or the family or community you live in. The problem is that the cheese keeps moving. I'm excited to read this book.

  3. Coach James - Accommodating resistance

    Accommodating resistance - a training method made famous through the notoriously successful powerlifting gym WestSide Barbell is one I have been utilizing as of late, and I have to say I really like it. After reading through “WestSide Barbell: book of methods”. I have learnt about how to incorporate SPEED work into my strength training (using bands and chains) as opposed to just HEAVY work. I really enjoy how much it allows you to perfect technique, address weak spots, and how aggressive it forces you to pull/press/squat the bar leading to increased overall strength.


ARTICLE OF THE MONTH

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MASTERS LEAGUE 

You don't need to be a master right now to be interested in the Masters League today! Masters League is something to strive towards, hopefully we will all be so lucky to have that opportunity. Lets support that masters of today with the goal of being one ourselves one day.

Fitness isn't just for the youth - let's stop the "I'm too old culture" NOW!

Read More


INSTAGRAMS OF THE MONTH

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


Keep Being Savage Ladies and Gentlemen!

The Ox Box News - Apr 18'
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April 2018


What's up Oxen!

First, Congratulations to all that completed the CrossFit Open during March! I always get really excited to see how people test themselves, how they push harder, fight for longer. The smiles, the tears and the sweat! I am incredibly proud of you all, so may firsts to even possible list. 

Now what! We'll it start all over again, or rather, it never stops. We dive back into the programming and begin the journey towards the CrossFit Open 2019. It is my hope that it drive you all to tackle your training a little smarter, with a little more purpose, so that when our annual test of fitness roles around again next year, you will tackle that workout with, "i have got this" rather than, "i hope i have this".

Because, i believe that you all "HAVE THIS"

— Coach Josh


ANNOUNCEMENTS

PUBLIC HOLIDAY'S TRAINING HOURS

ANZAC DAY 25th April - 7, 8, 9 am WODS only

MEN HEALTH WORKSHOP
Present by Jess Milroy Naturopath
Saturday 28th April 10:30 am

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!

Yvette Moore - 17/04/2013 - 5 years Anniversary 

John Wark - 13/04/2014 - 4 years Anniversary 

Sarah Fardy - 11/04/2016 - 2 years Anniversary

Will Tilley - 12/04/2016 - 2 years Anniversary

Eda Girgin - 27/04/2016 - 2 years Anniversary

Kevan Walsh - 31/03/2017- 1 year Anniversary

Daniel Watts - 03/04/2017 - 1 years Anniversary

Julie Watts - 06/04/2017 - 1 years Anniversary

Emily D'Cruz - 20/04/2017 - 1 years Anniversary

Mathew Haines - 21/04/2017 - 1 years 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. 

Nick Ash - is quiet achiever, puts in the hard yards, and has an eye for technique. 

Nick Oheley - chilled out guy, really intuitive to his performance and finding ways to get stronger and better.

Jeremiah - super friendly and easy to get along with, loves running and is pretty slick on the oly lifting

Angus - Powerful yet kind, keep your eye out for this guy, he lifts heavy and he lifts it well! 

Joey Nutter - Thick British accent, wicked tattoos, cool attitude. Watch out for this guy, new to CrossFit and smashing the WODS.

 

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 - 15

Joanna Jellie - 15

Joshua Haigh - 15

Colette van Uffelen - 8

Michael van Uffelen - 8

Dan Savage - 8

Sweta Sriram - 5

Fiona Royall - 3

Molly Jayan - 3

Nick Hill - 3

Thomas Wallrich - 3

Andrew Zur - 3

Lizzie Griffiths - 2

Pablo Diaz - 2

Brian Brady - 1

Clancie Shorter - 1

Jamie Heindel - 1

Liam Dermody - 1

Mads Knight - 1

Nicho Aird - 1

Rhys Cranney - 1

Tammy Fankhanel - 1


ATHLETE OF THE MONTH

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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...

Read More


FAVE FIVE FROM THE COACHES

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

  1. Coach Renee: Grovin

    My Fav for this month is 'live music'. This month I went along to the Download festival at Flemington Racecourse, I’m a huge fan of the live music experience for a number of reasons:
    I love music, of all kinds and love the way it makes me burst out into spontaneous dance and movement, I love the shared community experience, people of all walks coming together in a shared enthusiasm,I go and see as much live performances as I can and every time I am in enjoyment of the people watching and meeting & the tunes and how they speak to me..soul deep.

  2. Coach Josh - Giving ZEOR EFFS!

    Reading - The Subtle Art of Not Giving a F**K
    Recommend by a friend, I was lent a copy of this gem recently. The books purpose the author cuts through the crap to show us how to stop trying to be "positive" all the time so that we can truly become better, happier people. A simple read that just puts things into perspective and is one of those book that i will gift to people as a must read.

  3. Coach Kevin: Supporting Calder Cup

    I love competitions and therefore, I am looking forward to the Calder Cup! This will be a first time experience for a lot of our members which is exciting! I find these comps a great way for not only our athletes to test themselves with our CrossFit members in our Melbourne Community but also meet new people whom do not train at our gym. CrossFit is a family and I think this will be a great opportunity for our athletes to make connections with others outside of the OX BOX. I always say, these CrossFit Competitions are about having a good time working out with your partner and having fun with the OX BOX family supporting while getting your competitive edge on against new people you've never trained with.

  4. Coach Aleisha - 7 habits of highly effective people

    So far I'm really enjoying the chapter on Interpersonal Relationships; discussing how to foster cooperative working and social interactions with outcomes that benefit both parties. According to Covey (pp 206-230, 2013), in western culture, typically individuals are fostered to have a Win/lose mentally; they're a winner or loser; winning means others must lose. Where as the Win/Win mentality means elevating each other to a mutual win - this can be harder, it means be highly communicative, ambitious and humble.

  5. Coach James - The Redeemed and the Dominant.

    Plus, The Fittest on Earth 2015, 2016, hot on NETFLIX
    These are movies made my CrossFit that document the weekend that encompasses The CrossFit Games with awesome insights into the lives and personalities of the athletes. You get to see the drama of the best in the world going at it across 13 events for the title of the fittest on Earth which involves lots of sad, funny, dramatic, and epic moments. Definitely worth a watch if you're a bit of a CrossFit fanboy/girl.


ARTICLE OF THE MONTH

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THE CROSSFIT OPEN 18 RECAP

The open is over, so what now?

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LIVING SAVAGE

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Inside out natural medicine

Jess's Story - After years of going to doctors and being told there was no causation or correlation between any of my conditions I decided to try a Naturopath, a decision that would change my life.

Not only had I found my passion and my new career after being terribly unhappy in corporate finance for 7 years, but my allergies improved, my spinal injury healed, I lost weight, my skin cleared up, my PMT is next to non existent, my breathing improved and my mental health has never been better.

We're excited to align our selves with our now local Naturopath - Jess Milroy.  She is offering evidence based and holistic natural medicine, not limited to but with a particular interest in:

  • Holistic Health Support

  • Fatigue

  • Gut Health

  • Nutrition

  • Anxiety/ stress relief

  • Allergies

    Check out here website, and don't hesitate to make a booking to be the best athlete you can be...

    Take me to Inside Out 


INSTAGRAMS OF THE MONTH

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


Keep Being Savage Ladies and Gentlemen!

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.

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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!

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...

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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! 

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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!

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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!.."

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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.

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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!

 

 

 

 

 

 

 

 

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