The Ox Box Programming Paradigm

The Paradigm Overview

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

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

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

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

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

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

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

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

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


THE PARADIGM STRUCTURE

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

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

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

Macrocycle

Duration : 12 Months

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

Structure : Each Macrocycle contains 4 Mesocycles.

Cycle 1 - Jan / Feb / Mar

Focus = Strength | Power

Cycle 2 - Apr / May / Jun

Focus = Power | Conditioning

Cycle 3 - Jul / Aug / Sep

Focus = Conditioning | Stamina

Cycle 4 - Oct / Nov / Dec

Focus = Stamina | Strength

Mesocycle

Duration : 13 Weeks

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

Structure : Each Mesocycle contains 6 Microcycles


Microcycle

Duration : 13 Days

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

Structure:

Example Micro

Day 1 - Monday

Day 2 - Tuesday

Day 3 - Wednesday

Day 4 - Thursday

Day 5 - Friday

Day 6 - Saturday

Day 7 - Monday

Day 8 - Tuesday

Day 9 - Wednesday

Day 10 - Thursday

Day 11 - Friday

Day 12 - Saturday

Day 13 - Monday ( TEST DAY )


THE PARADIGM STRATEGY

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

  • cardiovascular/ respiratory endurance,

  • stamina,

  • strength,

  • flexibility/mobility,

  • power,

  • speed,

  • coordination,

  • agility,

  • balance

  • and accuracy)

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

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


THE PARADIGM LEVELS

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

Fitness = Fitness aka Health

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

RX = Performance

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

OBSU = Competition

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


THE PARADIGM VOLUME

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


Coach JComment