Fiona Royall - Athlete of the Month July '18
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Fiona Royall

2 Years going strong with this Warrior Woman Fiona Royall!

Even when she is holidaying Fiona is training hard and exploring her fitness in different environments. This dedicated attitude isn't the only thing we love about here, but also the general good vibes she brings into the class every session.

She has been an amazing athlete to watch grow and progress, seeing her flourish in every CrossFit Open brings so much pride into our hearts. 
 

MEMBER SINCE: 

04/05/2016

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HOW OLD ARE YOU?

34

WHAT IS YOUR PROFESSION?

I'm a Digital Consultant. The work I do, where I do it, the size of the team and timeframes constantly vary from project to project. That's why I love it. I've been part of a team delivering a content strategy, then the next project I was part of a small team defining a digital business model. The parts of it I enjoy most is where I can work on strategy and be part of a collaborative team, travel is also ace when I have the chance. I spent most of last year working between Melbourne and Brisbane and got to explore parts of Australia I'd never seen before, and that I would never have had the opportunity to otherwise. I'm fortunate in that I get to work with incredibly talented, intelligent people who are also a lot of fun. It can be chaotic at times as you may have to travel or start a new project at short notice, which can make life balance difficult.

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

I went through a running phase a few years ago. Hilarious because I am a terrible runner - you will see me shuffling while we do block runs. I took it on a recommendation from a physio, as I was recovering from a meniscus injury I'd sustained. I got super into it, joined a running group and did heaps of fun runs. 10km was my favourite distance but I managed to do two half marathons. Every weekend I would roll out of bed and run 10km along the beach from Brighton to St Kilda. I still wasn't great but it was a lot of fun. I would love to build up to those distances again and rediscover the joy in it. Savage Conditioning was fantastic over summer to tap back into the cardio side of things.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2016?

I met Josh first. I had been thinking about CrossFit for years (I had even visited another box in the past) but had felt intimidated. My perception aligned with a lot of the stereotypes that are out there. I thought it seemed extreme and out of reach for me. I had moved to Collingwood about six months before and joined the local Anytime Fitness but was so bored and unmotivated. I had a mate who has done CrossFit for years so he was super encouraging and motivated me to start looking into it once again. Josh was so friendly and welcoming so the decision was easy to join. The onboarding process put me at ease as well, having to go through Academy before joining the main classes so we were able to get exposed to the fundamentals under close supervision.

HOW DID YOU FIND THE OX BOX?

Credit to all the stickers and posters that are around the neighbourhood. The power of subliminal advertising. Every street I'd see the purple stickers, and across the road from the building where I live there was a poster so I'd see it every day.

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Act with respect, honesty and integrity.
— - Fiona's words to live by

FIONA'S STORY

I was a fat kid at school, I hated sport and would generally do anything to get out of it. My brother was the total opposite, he had to go out and move every day otherwise he'd go stir crazy (he actually is a PE teacher now). I tried a lot of different things but the only sports I stuck with was tennis and horse riding. Horse riding was my obsession for quite a few years. It wasn't until after I finished high school I got into fitness. That was motivated as a way to improve my mental health as much as physical. My friends and I played basketball, then I got into mixed netball, and I joined a gym. I did get into running for a bit as well. Over time though I became increasingly bored with the gym, I would roll up and do treadmill and circuit work and that would be it. I ended up feeling lazy and unmotivated. Hence I began looking for something new.

I remember doing The Ox Box Academy at 6:30am and seeing the 5:30am crew wrapping up their sessions and thinking they looked intense, and a dedicated group so I decided to throw myself in the deep in and train with them. Early on it could be frustrating, there was so much to think about! It was reassuring learning everything can be scaled. I learnt box jumps by doing little jumps onto a stack of plates and holding Coach Caity's hand!! Everyone was so welcoming and friendly. I remember Tammy coming up up to me at my first class to introduce herself. I fell in love with training at the box as every day is different, you don't have to think about what to do, you can track your progress, you are being instructed by incredible coaches and the best part is the community aspect. Becoming a fitter, stronger and a better person is fantastic but the main reason I turn up is to spend time with a bunch of awesome humans. I love the ethos Josh, Ren and the team have instilled at the box: leave your ego at the door, be teachable, move well, help each other out, have integrity and support each other. I've now trained at a few other places and the more I do, the more I realise how lucky we are and how special the community is.

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Control what you can control. Ignore everything else.
— Ben Bergeron

GOALS

PERSONAL:

Travel! There is so much I still want to do but in the near future planning to get back to Thailand for more training, back to Nepal for more trekking and to Japan to do snowboarding. I'm trying to balance the love of travel with adulting and saving for an apartment which is a challenge!

PROFESSIONAL:

The main thing is to work on cool projects with cool people and learn. I would love to work overseas again. It's important to me that my work has value and meaning, to be a part of a team, work with creative, fun people and to continue in a role where I act as an advisor/consultant.

HEALTH:

For me, I believe the most work I have to do is around my mindset. If I can continue to develop there, I hope to see the improvements translate into how I train and eat. So that is my main goal, though I don't see it ever ending, it will be an ongoing journey. This year I read 'Chasing Excellence' by Ben Bergeron and listen to his podcast so he has been hugely influential on that front. Outside of CrossFit, I have done yoga for many years and would like to do yoga teacher training. Not to teach, but to further enhance my knowledge, understanding and practice.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

I enjoy seeing others achieve new feats, it's super inspiring: things like Jellie getting her first muscle up, Freya's first pull up, Mads' first toes to bar. It's very cool. At a personal level, taking myself off to Thailand at the end of last year to train and the benefits that flowed on from that. Work had messed with routine last year and I didn't feel I was where I should be, I was feeling burnt out from stress and travel. Going into an environment where you are completely focused on training (4+ hours a day), eating well and recovery surrounded by like-minded people from all over the world was exactly what I needed - plus the island hopping and exploring on rest days. It was a total life/work detox. Coming back to the box in January and noticing the progress I'd made, and soon after a lot of things started coming together was exciting: my first toes to bar, handstand push-up, double unders and pull-ups all within a month.

WHATS YOUR FAVOURITE WOD?

Anything with the rower: I love rowing! But in all honesty, my favourite workouts right now would be anything where I get the opportunity to work on a weakness, of which there are many (the more I do CrossFit, the more I realise there is to learn). The biggest ones would be running, assault bike and anything gymnastics related. I have a lot of work to do to better drop under the bar in both cleans and jerks and snatches.

3 SONGS YOU LOVE TO WOD TO?

Reunion - M83
Stronger - Kanye West
Testify - Rage Against the Machine

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RAPID FIRE QUESTIONS

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 have a degree in history so I'll go with the past. It would be incredible to see the Roman Empire at its zenith.

WHEN DO YOU PREFER TO TRAIN?

5:30 am

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja! Give me stealth.

WHAT'S YOUR FAVOURITE TREAT FOOD?

The prosciutto pizza from Lazer Pig.

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

Olive oil

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

A Valyrian steel sword

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

Coffee and a yoga mat.

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

Nepal, trekking in the Himalayas. It is paradise on earth. Stunningly beautiful. The landscapes are so special: lush green trees, roaring rivers, the mountain peaks, glaciers, up to the sparse landscapes at higher altitudes. To look up at the skies filled with stars at night is an experience I will never forget.

FIONA'S TIP TO ALL READERS

If you're reading this and thinking of giving CrossFit a go: DO IT! Walking through those doors was one of the best decisions I ever made. You will be supported by excellent coaches and be welcomed by a bunch of new friends waiting for you! It is a powerful opportunity for learning, growth and development.

Dan Savage - Athlete of the Month June '18
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Dan Savage

He was predestined to join the box.... his last name is Savage - need we say more? He has a fun easy going attitude. He brings a laugh to every class. Despite his ability to see the humour in all things, he approaches his health and fitness with sensible ambition and respect. We can't help but give praise to the obvious physical transformation he has made during his training here at The Ox Box, from his weight loss to his pull-ups. We also have a gushing appreciation for the fun he brings into this space and other members. Keep being your Mr Savage.

MEMBER SINCE: 

21 September 2016

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HOW OLD ARE YOU?

30

WHAT IS YOUR PROFESSION?

Product Manager High Speed Ovens (Sales)

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

I like candle lit dinners and long walks on the beach. Jokes. I'm a chef by trade, love any excuses to go to the pub, Swans tragic and don't mind going for a ride.... (When its warm) Oh, and drives in the country.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2013?

Man, I'm not cool enough to be here.

HOW DID YOU FIND THE OX BOX?

Like all the things in life..... Google

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You can only control your patch of dirt. Don’t sweat the stuff you can’t change.
— Dan Savage

SAVAGES STORY

Well, I was a member of a very select and secretive covenant called Anytime fitness. There I would do a lot of nothing oh, and any movement that involved arms or chest haha. Apart from that I've always ridden bikes or skateboarded when I was younger (I was/is terrible a skating).

Favourite moment in my CrossFit journey includes: Losing weight has been a huge highlight. I was always self-conscious of how I looked and would avoid certain situations. Being able to do pull-ups has been a big one for me too! Doing the partner open was a blast. My partner was rubbish though.

Over CrossFit has been fantastic and I can see why people would call it CrossCult. You get hooked. You get hooked on everyone's energy when you walk through the doors, even on the days when you CBF. Also learning to back yourself, and pushing for that extra rep or that little jump in weight or being the last one to run around the block but to have everyone clapping when you make it in as if you came first. It's that constant group motivation that really drives me to walk through the doors and know you are part of a team. Even if you are only really competing against yourself.

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You are only as good as your last meal.
— It's a chef quote, meaning you are only remembered by your last dish on the pass, not everything you did before.

GOALS

PERSONAL:

Being able to put my boxers on in the morning and not get my leg stuck and trip into the dresser would be nice while Mo laughs at me. Its all about the little wins.

PROFESSIONAL:

Enjoy what you are doing. I realised that titles and money don't mean anything if you don't enjoy getting out of bed every day.

HEALTH:

I would love to be able to touch my toes without bending my knees (this would sound really fucking weird to anyone who doesn't do CrossFit) Lifting some heavy shit along the way is always fun too!

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WOD

WHATS YOUR FAVOURITE WOD?

Assault bike and power clean ladder?

YOU CHECK THE WOD AND THINK, "HELL YEAH", THE HAS ________ IN IT!

Bench Press

3 SONGS YOU LOVE TO WOD TO?

Daryl Braithwaite - Horses
Stardust - Music sounds better with you
Silverchair - Tomorrow

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RAPID FIRE QUESTIONS

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?

Go back in time and tell myself to not be a jerk when I was in high school.

WHEN DO YOU PREFER TO TRAIN?

Morning. (who am I?)

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Pirate. But I don't like boats.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Easey's burgers

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

Kewpie Mayo

IF YOU WERE IN THE ZOMBIE APOCALYPSE WHAT WOULD BE THE OBJECT YOU'D ALWAYS HAVE ON YOU?

Zombie Repellent

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

My phone and our Doggo.

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

Eating bagels in bricklane in London.

 


The Ox Box Gymnastic Cycle
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THE OX BOX GYMNASTIC CYCLE 2018

Through the year we have a complimentary speciality program that is designed to "round out" the current CrossFit Programming Cycle. In Cycle 2 of The Ox Box Method we tackle... Strength + Power

As we will be spending more time with a bar in our hands the cycle lends itself perfectly to a concentrating more on gymnastics. We describe Gymnastics as the ability to run your body through full ranges of motion without the use of an external load. 

The thing that I have found with Gymnastics is that it is WAY harder than moving a barbell with the main reason being time under tension. With a barbell, we only hang onto it for a small amount of time in order to build capacity. Gymnastics, on the other hand, requires A LOT of time under tension. 

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Gymnastics is an incredibly important component to the overall health of our body and in fact the Hierarchical development of Fitness, CrossFit deems gymnastics to be a more important base to work on that weightlifting. What this means is that we should be developing more virtuosity in controlling our body through space before we worry about controlling a barbell. 

The main change from 2017 to 2018 is the format. We are spending less time on the skill development i.e. how to muscle up, to more time on building the strength necessary to perform the muscle up i.e. Strict pull-ups and dips. 

The class focus itself has changed also from our first training cycle.

Straight Arm - Pull/Push (Week 1/3/5 etc)
Bent Arm - Pull/Push (Week 2/4/6 etc)
Core and Posterior chain strength (Week 1/2/3 etc)
Joint ranges of motion

Each class will include the following most sessions but not necessarily in this order.

Warm up
Joint Prep
Strength
Skill/Metcon
Cool Down

Something I have noticed after my years of Coaching is that spending time developing this important area of your health helps improve everything else, increased body awareness, increased stability and joint strength, increased core strength and condition, just to name a few. 

Think about it like this analogy, you are sitting down for dinner with meat, potato and broccoli.
Weightlifting is the meat, you want to eat it first.
Metcons are the potatoes, delicious.
Gymnastics is the broccoli, it is the most important part but not necessarily your favourite but you still need to eat it.

I pose these couple of questions... 
Do you think to improve your upper body pull strength will help with a workout like Fran (which involves pull-ups)?
Do you think improving the mobility in your shoulders and elbow to be able to lock them out completely will help you in the receiving position in the snatch?
Do you think improving your core strength will help your back squat which requires large amounts of core bracing?

If you said "yes" to any of these, then it makes me happy as you have been listening in class. If you said "no" then you need to pay more attention in class ;).

Everything is everything and the development in 1 area will help improve others. There is a reason why the best athletes in the world win the CrossFit Games and that is because they work their weaknesses.

There are 26 Gymnastics classes programmed over the next 13 weeks with 36 spots available to our athletes to spend time developing this important aspect of your health. Try to make it a priority, turn up to all 26 and watch how the cycle improves your capacity in all the other areas of your health.

I hope that this next cycle turns out to be your favourite and the team are excited to see how you all improve. 

 

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!

Masters League
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MASTERS LEAGUE

Masters League at The Ox Box, being held over 4 weeks in May and first week of June.

Participating athletes will have the opportunity to get the WOD done at Friday Open Gym, Saturday-after scheduled classes or by individual arrangements between the athlete and Coach Ren.

 

Whats Masters League all about?

 

The Masters League has provided an opportunity for us to support athletes in celebrate their training achievements by inviting them to compete and realize their full potential.

 

Participating athletes can compete at any level, beginner through to advanced, hard work should be recognized at every level and everyone should have their chance to shine.

 

The masters category within our sport is thriving yet there are still too few opportunities to compete, the Masters League motivates you by providing a competition to train towards winning a good place in your division and also the chance to promote yourself to the next division the following year.

  

The competitions are fun, non-intimidating and the needs of masters athletes have been carefully reflected in the programming. Factors that influence training and performance are carefully considered; busy lives, family commitments and recovery. For example, plenty of time is provided to perform the open workouts and competitions are 1-day family friendly events.

 

So, if your 35+, get registered for the 4 week online competition and join your Ox Box fambam in a celebration of your health and fitness.

 

REGISTER HERE

Joanna Jellie - Athlete of the Month May '18
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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.

2 years later we have witnessed a MASSIVE growth in hear strength and technique - despite her recent shoulder injury. Once again, embodying a lot of attitudes we hold dear, someone that comes in every day despite any perceived physical limitations or discomforts. 

Athlete of the month isn't strictly a recognition of performance, it's also a celebration of character. Someone that is supportive of others, and genuinely wants to be part of a community that wants to see people be the best version of themselves. We can say with confidence that everyone in this space would agree that Jellie has that character. 

Read more about her story below...

MEMBER SINCE: 

30 June 2016

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HOW OLD ARE YOU?

27

WHAT IS YOUR PROFESSION?

Transport Planner at Arup. Majority of the time I plan and design infrastructure for transport and pedestrian movement but I also do some work in strategic planning and master planning. At the moment I am working on Melbourne Metro as well as a couple of sports stadiums around Australia.

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

I spend so much time in the gym. I'm not sure there's much that people don't know about me! I've never rode a bike, until the box got assault bikes, even though I live in Collingwood. I'm sports mad and will watch any sport if it's on TV, although I managed to marry a man who doesn't like sport much so I've had to limit this to AFL (I go for Geelong). At uni I was treasurer of the More Beer Club, a position I won by doing the fastest beer bong (even though I'm known by my friends for being the slowest drinker of the group). I'm half Greek so most Sundays are spent feasting and getting told that my arms are too big, and I'm not going to be able to have kids...

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2013?

I met Josh first! He was so welcoming and the space has such a good feel that Haigh and I knew we wanted to join straight away.

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Get up, get it done, future you will be better for it
— Joanna Jellie

JELLie'S STORY

I played netball from age 9 and used to umpire and coach a few teams as well. This normally involved training twice a week and then I'd spend most of my Saturday at netball. I played centre a lot so had an ok base of fitness. I used to get pretty physical on the netball court and very competitive so I'm lucky that I was never injured. Apart from netball I played some cricket but hated most other sports. I also joined a couple of gyms while I was at high school and used to do sit ups and stuff with my friends. When I got to university I let myself go a little bit and met Haigh who gave me glandular fever pretty much as soon as we started dating. I ended up losing a lot of weight and looked and felt very unhealthy. I was also drinking and eating out a lot, I just didn't think it was that unhealthy because I wasn't overweight. Josh wasn't so lucky and when he joined a gym and started losing weight it inspired me to get healthy as well so I started exercising each day and I would do versions of the workouts that's Josh would do at CrossFit but I was too scared to join his CrossFit gym. Eventually he convinced me to try CrossFit and I was terrified when I started!! All the girls were really really fit and I died in my first workout (it was elizabeth) but I loved it! I started off with 3 sessions a week and built it up from there over the months. I started at the Ox Box around 2 years after starting CrossFit.

Crossfit has made me a much better person. I'm more relaxed, I eat healthy and I feel like I have a better perspective on life since starting. It's awesome to share it with Haigh and it's time that we get to spend together working on ourselves which is pretty cool. I also love all the amazing people at the ox box, especially the 5.30am crew who always make the early mornings easier.

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You miss 100% of the shots you don’t take - Wayne gretzky
— Michael Scott

GOALS

PERSONAL:

Doing meaningful things with my spare time. I struggle with this because I just like to zone out when I get home from work.

PROFESSIONAL:

I want to be a leader in my field in Australia. I work in a specialised field so there is a good chance to work my way up.

HEALTH:

I just want to keep improving and staying healthy and injury free. I've seen a lot of improvement in the past year by taking better care of my body so I want to keep that going. Last year I put a lot of extra effort into improving my pulling, this year I really want to get my pressing better.

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WOD

WHAT WAS YOUR FAVOURITE CROSSFIT OPEN 2017 WOD MOMENT?

My first muscle up! Easily my favourite part it was so awesome having everyone cheer me on! I'm hoping that next year I can do all the movements and hopefully string some muscle ups or hspu together!

YOU CHECK THE WOD AND THINK, "HELL YEAH", THE HAS ________ IN IT!

Double unders

3 SONGS YOU LOVE TO WOD TO?

Feel the way I do - Jungle Giants
Green Light - Lorde
Stronger - Kanye west

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RAPID FIRE QUESTIONS

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, I would go back to ancient Greece to witness a time where my people were at their prime and not in massive debt.

WHEN DO YOU PREFER TO TRAIN?

Morning!

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja, Im not a fan of the ocean.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Hot chips

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

Olive oil

CHOCOLATE OR VANILLA OR ___________?

Vanilla

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

My phone and a bottle of red wine.

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

The beach in San Sebastian in Spain

 


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?

Read More


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 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.

 

ArticleCoach JComment
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