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 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.
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.
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.
“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 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.