Meal Prepping Tips & Tricks
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DEC - ARTICLE BY COACH JOSH
& Aleisha

It is this time of year when all of the hard work starts to pay off and how do we reward ourselves?
By indulging, because we deserve it right!? We have worked hard, trained consistently in our week to week life, so we deserve to have a break and enjoy ourselves over the festive season, am I right? BE WARNED this starts the vicious cycle for the new year of bad eating habits as we eat and drink our way through the social gatherings.

Look, it is human nature to want to de-stress, but binging is not going to help your mind nor will it help you get the body you are working towards, regardless if it’s ‘function’ or ‘aesthetics’ you are searching for. As we head into this time of year, one of the first things to go is meal prep. But if you can prepare most of your meals, it also means when you are going to relax a little and enjoy a burger and beer you will feel ok to do so because all of your eating has been awesome. Maybe you’re new to the meal prep game, that’s ok this article is for you to! So we’re do we begin with meal prepping tips and tricks:

Stick to the 90% Rule (at least):

Even in this silly season, try to stay to the 90% rule. That is, 90% of the week you’re meals are prepared for nourishment and performance, while the remaining 10% is for you to you treat yourself and join society. For those seeking more consistent and faster aesthetic changes you will need to crank it to the 95%-98% rule (best of luck).

“ It is our choices, that show what we truly are, far more than our abilities”
— J.K. Rowling

Im not the Grinch! So how do I stay 90% on track?

First Step - Adjust your Attitude:

If you know you struggle with devoting yourself to routine and structure or you see all healthy food as rabbit food. Then you my friend need to first work on how you perceive food. Train your brain and eventually your physiology will follow. For example, if you tell yourself that eating healthy is make you feel good, oppose to being a hinderance, then you are more likely to start enjoying the taste and experience of your healthy meals.

Need some help? Here is a mindfulness dialogue you can work with:

Imagine a really awesome, healthy, delicious meal. What's in it?
This meal has stuff you and your body will enjoy. You can tell by looking at it: This meal is packed full of good stuff — vitamins, minerals, other nutrients. Maybe some of your green-light foods.
How does it feel to eat this meal? Imagine the flavours you enjoy in this meal.
Imagine sitting down, taking your time, and really savouring that meal. Where are you? What's happening?
After you eat that meal, you know you're going to feel great. Full of energy and vitality. Proud of yourself. Like you'll live forever. Now imagine feeling like that after you eat every meal.

Next Step - Prep for Success

If you can’t stand the sight of kale - then don’t make it the star in your meal. Try another leafy green that you do enjoy or chop up kale so finely and hide it in your food. The point is to some extent the meals needs to appeal to you, so be sensible. Start with the basics then make it more challenging as you go (add more kale!) People are more successful in their dietary habits when they make reasonable leaps.

Next Step - Mentally Prepare your Meals:

 Start with the meals you'd like to make, and work backwards.

  1. What makes your meals so good for you?

  2. What needs to happen for you to work towards creating one of those meals?

  3. If you wanted to make more than one meal in a day, what else might you need to do or think about? e.g containers, ice pack, lunch box?

  4. What would it look like today to be just a little bit more proactive about your meals?

  5. Look for windows of time and opportunity in your schedule. Or create them. Think about what YOU like and need in your meals — variety? routine? something that doesn't need refrigeration?

Is there something (like a slow cooker meal) that you could prep and cook in bulk then put into containers?

Next Step - Execute!

How much to prep for?
Everyone has a unique routine, there is no one size fits all method. For example, Coach James and his wife routinely meal prep every Sunday, for and hour, and have meals that last for the week. Meal prep does not have to last a week. You can also do 2 meal prep sessions 3 days apart. Or enough to last for 5 days. Or you only meal prep your Breakfasts and Lunch’s and leave dinners to be freshly made.
Once again be reasonable with what you can achieve. If you know you are unreliable on Sundays, then don’t make meal prep depend on you being free that day.
Make it as easy as possible for yourself and execute.

When you shop and stay away from temptation!
Stick to the outside edges of the supermarket, you will notice that the aisles have all the naughty food. Stick to the veggies, meat and dairy then head to the cashier.

Start cooking!
Play some tunes or listen to Seinfeld in the back ground, or talk to your significant other.
Make it an enjoyable positive experience.

Finally - Be Inspired:

Find people that inspire you and talk about how they go about their meals.
Social media has a lot of free inspiration and recipes.
Follow Instagram Meal preppers to keep you motivated and get new ideas!

Here are some suggestion, or search #mealprep

@floordeboor_fit

@Fitfoodiefinds

@Fitmencook

@mealprepsundays

Coach JComment
Josh Hromis - The Ox Box Crew '18
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JOSH HROMIS

Opening a Box came at a lot of personal sacrifice, but he couldn’t be happier with the life he has made for himself. In everything he does for this Box Josh’s bottom line motivation is “how to help people be the best version of themselves”. You can see this motto in everything Josh does and he will not stray from it even in the hardest of times. Truly we need more people like Josh in the health and fitness Industry.
 

MEMBER SINCE: 

(Conception) 01/12/2012

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HOW OLD ARE YOU?

33

WHAT IS YOU ROLE AT THE OX BOX?

Owner/Head Coach

WHY DO YOU ENJOY WORKING AT THE OX BOX?

It is my baby, it is my home away from home, it is my learnings and passion distilled into a place where people train to be better humans

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

I am a pretty open book, so I think people know most of it :)
But for those that don’t know my favourite movie is the Fifth Element.

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1. Live simply,
2. Make your bed in the morning and you have already accomplish something in your day.
— - Josh's words to live by

Josh’s STORY

In the early years I was a pretty active kid, I played sport, mainly soccer and was pretty good at it. Rode my bike etc. It was only when I was in my early teens that it stopped and I started playing console games, my passion for training again sparked in my late teens when I started to hit the gym in a typical body building style of training.

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The definition of insanity is doing the same thing the same way and expecting a different result.
— someone

GOALS

PERSONAL:

To live as simply as possible. I do not mean like a Buddhist monk, but i mean identify what we want out of life, not the physical possession but what we value. I find the world so fixated on wanting more that we forget what we really need. By eliminating all that is unnecessary we can really start to see what is important to us.

PROFESSIONAL:

Continuing to create the best training facility for my athletes is always my top priority. It is important to me as there is just so much shit out there in the market, all of them just trying to get as much money in with little concern for the people who are paying it. I have and will always try to stand by, fitness is not gimmicky, it is something that becomes apart of your life style, the stuff you do in the gym, should directly to contribute to the life you lead outside of it. It is supposed to be fun and challenge who and what you think your body is capable of.

HEALTH:

Be as health as possible on the inside, this is both mental and physical. We get very fixed on the aesthetics but neglect the internal health and also the health of the mind. I want to feel healthy on the inside when I wake up every morning, I want to feel clarity in my head as I go through the day, and I want to feel capable in my body to do shit when life gets thrown at it.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

My favourite moments are not my own actually, they are seeing my athletes achieve things that they thought were impossible. That first box jump, that muscle up that has been worked on for almost a year, an athlete who over comes injury to beat what injured them in the first place are my favourite moments of crossfit.


WHATS YOUR FAVOURITE WOD?

It is like choosing your favourite child. I am going to answer anything that catches me off guard.

3 SONGS YOU LOVE TO WOD TO?

Boiler - Limp Bizkit
Gecko - Oliver Heldens
Feel Good Inc - Gorillaz

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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, to see if really was better in the old days :) I think the 60’s, no real reason just like the clothes.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Icecream

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

Garlic and Smoked Paprika

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

Duct tape, you can save the world with that stuff

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

Headphones and notebook

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

Vienna

Coach JComment
Renee Purbrick - The Ox Box Crew '18
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Renee purbrick

Straight down the line, open communicator, resident badass. Wants everyone to be the best version of themselves and provides the accountability and assistance to make it possible. Blends training like a warrior with training for longevity.

MEMBER SINCE: 

01/12/2012

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HOW OLD ARE YOU?

40

WHAT IS YOU ROLE AT THE OX BOX?

I am a senior coach and business owner, I manage the box's team of awesome individuals and head up the culture and community aspects of the box. I also support some of our members around private coaching and lead the Ox Box barbell classes.

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

Aside from being a motorcycling, novice drum playing olympic weightlifter, I have a love for all things green and am obsessed with my living space being full of awesome plants

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Go on with it then
— My Dad

My dad, whenever Im struggling he always asks; "you ok?" and I always say yeah.. he then follows that question up with 'well, get on with it then." Its something I always come back to.. its always going to work out, maybe not always the way you plan or even hope but it always ends up working out in some fashion.


Renee’s STORY

My mum was a personal trainer and dad was in the army, they were very active as I was growing up..getting me into dance, field hockey and running while in primary school and early high school. I remember after school, hanging out in the local gym while mum worked, playing with my brother in the squash courts or doing mums classes up the back in my pj's.

In my mid teens I started doing aerobics and that lead me to gaining a job at the YMCA doing reception and being a gym instructor, it was a lot of fun-especially assisting on the after school care and children's special needs programs. I stated teaching group fitness in my late teens. In my early 20's I was involved in a car accident that left me pretty badly banged up, it took three years to rehab my body and during that time I was inspired by the specialists that supported my recovery, so much so I went back to school and became qualified to coach people individually. Thats where I met Head Coach Josh. 2005 getting our fitness qualifications. I liked his humour so bugged him until he would be my friend, soon after we started working together and thats been pretty consistent for the last 12 years- we ran The Naval and Military Club’s gym, we ran Crunchtime Personal Training Studios and, after a 18 month period where I ran a Fernwood Women's Gym, we opened Crossfit Collingwood together.

In 2007 I joined the Army Reserves, I wanted to expand on my leadership skills and was inspired by my dads experiences. I served for 5 years and in that time was a Medic with 2 company commando's. The unit got involved with Crossfit Victoria to hold a training session in honour of a soldier we had just lost in Afghanistan. The workout was the hero WOD 'Wood', I arranged for Josh to come along with a group of us from the unit and we threw down in 40 degree heat.. it was brutal, and challenging and FUN! Josh and I were hooked. There ensued almost two years of us training at as many boxes as we could, so much so we became known as The Crossfit Whores, we talked business with anyone that was open to it and started to goal set on opening our own space, which happened in 2012 when we found the Collingwood property.

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Courage does not always roar, sometimes courage is the quiet voice at the end of the day that says, tomorrow I will try again.
— Anon

GOALS

PERSONAL:

To not get bored. At 40, my biggest take away for being around this long is to keep challenging myself to develop and evolve. As I've observed that its when you think that you know that you know something that you don't know much of anything at all. So I challenge my self, constantly, by asking why? What does it mean when I feel a particular way or react to a situation or feeling? In the challenging comes self reflection and the empowerment.

PROFESSIONAL:

To be in service of my communities, by supporting as many people as I can to realising the importance of their health and fitness, and how it contributes to health for them physically, mentally and emotionally. We have so much disfunction in stress and anxiety illness and then physical disease that are so easily avoidable thru consistent health and fitness practices, realising that you can navigate those risks through good nutrition and movement daily is so empowering, it also lowers the impact on our health systems and makes for more resilient, adaptive humans.

HEALTH:

To practice and maintain the healthiest and strongest body I can, to ensure I can do all the things I love for the full duration of my life. Due to my exposure to so many individuals while working in the fitness and health industry I can see what happens when we don't prioritise our health as part of our lifestyles and its impacted me so much that I have a very 'non negotiable' approach to my nutrition and training practices. It is an intrinsic part of my daily habits.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Our first class at the box, the equipment was still being delivered and the black flooring hadn't been laid down.. we dragged individual pieces over for athletes to have their own 'platform' and just went for it ghetto style.

WHATS YOUR FAVOURITE WOD?

The 12 Outlaw Way Days of Christmas. Its long in duration and a particularly fun chipper.

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

Heavy Barbell Cycling.

3 SONGS YOU LOVE TO WOD TO?

The Hand That Feeds - Nine Inch ails.
I Had To Choose - Class A.
Bomb Intro/ Pass that dutch, Missy Elliot.

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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?

Would go back and see the greats play live: Elvis, the Beatles, Johnny Cash, Led Zeppelin. To experience the music and how it impacted those eras and wrought change would be something else.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Le Bon Ton cheeseburger, hands down the most consistently awesome burger in Melbourne.

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

Turmeric

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

Semi Auto shotgun..for the reassuring double tap to the head.

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

My Ducati 'The Duchess' & A Staffy called Murph

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

Barcelona, where the night life is colourful and the tattoo artists are world class.

Coach JComment
Kevin (JUNG HAK) Yun - The Ox Box Crew '18
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Kevin (JUNG HAK) Yun 

The #koreankiwi himself. The embodiment of CrossFit's "Mechanics, Consistency, Intensity" mantra. Always keen on a chat and a feed. Can't spend 2 weeks at home before booking flights overseas to his next adventure.

MEMBER SINCE: 

09/12/2013

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HOW OLD ARE YOU?

29

WHAT IS YOU ROLE AT THE OX BOX?

Coach.

WHY DO YOU ENJOY WORKING AT THE OX BOX?

The ethos behind the reason why The Ox Box exists is something I truly take to heart. Health and well-being should always be the no.1 priority i.e. having sex when you are 80.

In addition, I love the staff and the community we have. Everyone is friendly and isn't afraid to talk to new people which I think speaks highly to the culture Ren and Josh has instilled in the gym from Day 1. That is why even if I am having a bad day at work, when I turn up to the gym to Coach, I always feel energised and my mood completely changes to this positive vibe.

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

My secret passion is that I love to play the drums whenever I can. I can also play the guitar and have a few songs that my old band and I wrote on YouTube

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Life is not measured by the number of breaths we take, but by the moments that take our breath away.
— Kevin's words to live by

KEVIN’s STORY

Ever since I was a kid, I was obsessed with playing with my friends outside at the playground or out in the field playing all sorts of games and sports. This led me to join a cricket, basketball and swimming team from the young age of 6.

I always enjoyed being active throughout my life but when I started going to University, I wanted my Saturday's back instead of spending all day playing cricket. Therefore, I started training at the local gym.

It wasn't until I started working full time in NZ that I found CrossFit. As soon as I tried a few CrossFit classes via a boot camp, I was hooked! The energy, the people and most importantly, the coaches made the experience unforgettable. I saw how passionate the coaches were and it made me realise that I wanted to do that as well.

I enjoy the constantly varied movements and workouts CrossFit provides and I especially enjoy the fact that I get to share these sessions with my friends. I love to just move and train consistently for longevity and so I can eat all the FOOD!!!!. That is why I love training, especially at The Ox Box.

When I moved to Melbourne, I decided to study a degree in Personal Training and ended up becoming a Coach at The Ox Box after completing the Internship Program. It has been an amazing experience and would love to continue on with this journey as long as I can. There is always more to learn and I am looking forward to where this journey takes me.

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Live as if you were to die tomorrow. Learn as if you were to live forever.
— someone

GOALS

PERSONAL:

Having a balanced work life. I tend to sometimes get bogged down in work and not have time for myself. I am trying to be better at this by ensuring I am getting enough rest at night, I am not overworked at my 2 jobs and ensuring I take holidays when I can to recharge the brain and mind.

PROFESSIONAL:

I want to one day be a Manager in my current work at Orica or become a Head Coach at a CrossFit gym. I see my self as a natural leader and would love to lead a team to success.

HEALTH:

To be able to still move without any assistance at the age of 80. I want to be self-reliant and dependant and not worry about who I need to help me to go to the bathroom etc.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Watching members get their firsts!! i.e. first pull ups, double under, muscle up etc.

WHATS YOUR FAVOURITE WOD?

Anything with Muscle Ups and HSPU

3 SONGS YOU LOVE TO WOD TO?

Saviour - Rise Against
Give it All - Rise Against
Run - Foo Fighters

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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 to when I was 12 and not go to Boarding School!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Huxtaburger

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

Garlic

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

Flint

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

Barbell and Drums

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

Barcelona

Coach JComment
James Clift - The Ox Box Crew '18
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JAMES CLIFT

Cool, calm, collected. James provides a voice of reason backed by over a decade of experience and a multitude of seminars and courses. Famous for his incredible whiteboard diagrams and amazing mobility first thing in the morning.

MEMBER SINCE: 

08/01/2018

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HOW OLD ARE YOU?

30

WHAT IS YOU ROLE AT THE OX BOX?

I’m a Coach (teaching all types of classes). I take the morning and midday classes, teaching and guiding people towards their fitness goals.

WHY DO YOU ENJOY WORKING AT THE OX BOX?

The members and the crew are amazing, there’s a lot of really positive energy and everyone is very easy to work with.

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

  • Prior to CrossFit, I did skateboarding, indoor soccer, and beach volleyball.

  • I have flown in a Russian WW2 plane.

  • I have been training people since I was about 17. On lunch breaks and free periods at school I would train the other guys in the school gym

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“Pursue happiness and health, respect others differences”
— James words to live by

James STORY

Started lifting weights at home when I was 15, joined the gym at 16 and was obsessed from there. I became a Personal Trainer in 2007 and have been in gyms ever since. I love all types of fitness hence my attraction to CrossFit.

I started taking an interest in CrossFit in about 2011. I saw clips on YouTube of the Crossfit Games and I was hooked immediately. I love the idea of having such broad fitness, to me, it is the hallmark of a true athlete to be able to handle any physical situation.

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In life, you either play or you sit and watch others score.
— someone

GOALS

PERSONAL:

Just to have a good balance in all areas, stay happy, healthy and train to get as good as I can at CrossFit. Also, continue having and building my relationship with my wife, family and friends.

PROFESSIONAL:

Just to help teach as many people as possible to love health and fitness as much as I do. I know how much health adds to the value of my life, and I want others to feel that too.

HEALTH:

The big goal is to compete at as high a level as possible in the sport of CrossFit, but that really comes second to basic Health. I would never put my self at excessive risk just to get ahead, nor would I be tempted to use PED’s, it's got to be about health first.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Any of the times I have competed. I love the whole process of prepping for months then executing at well as possible on the day. Another favourite moment was getting to go to LA and watch the CrossFit games in 2012

WHATS YOUR FAVOURITE WOD?

My favourite benchmark is “Amanda” (9,7,5 muscle ups/squat snatches @135#), but I do love some basic heavy back squats, simple is better.

3 SONGS YOU LOVE TO WOD TO?

Joker and the Thief - Wolfmother

Bulls on Parade - Rage Against the Machine

Lose Yourself - Eminem

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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 would go back to the day the assault bike was invented and punch that guy in the face!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Pizza

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

Peanut butter

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

Swiss army knife

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

A barbell and an esky full of food.

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

Banff in Canada. I’ve never been and it looks amazing. Definitely a bucket list item for me.


Coach JComment
Tommy Fankhanel - The Ox Box Crew '18
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Tommy Fankhanel

He is the physical embodiment of persistence and determination. Tommy's road to fitness has not been an easy one, yet he has shown us not take no for an answer when it gets tough. Also, he wishes he was the son of Kanye, lucky for us he is way too nice and genuine to fit the bill.

MEMBER SINCE: 

08/12/2016

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HOW OLD ARE YOU?

22.

WHAT IS YOU ROLE AT THE OX BOX?

I am a Coach, and keep this place looking clean (you’re welcome).

WHY DO YOU ENJOY WORKING AT THE OX BOX?

I’m guaranteed to be around people that I enjoy being around doing things we love doing. We love and challenge each other.

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

I know the lyrics to almost every Kanye song.

I used to have a big time video game addiction (and am still susceptible).

I used to be pretty good at speaking French, but have since lost it.

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Sometimes you just have to let it go through to the wicketkeeper.
— Tommy's words to live by

Tommy’s STORY

On a drive home from school my mate and I simultaneously decided we were fat and that we would wake up early the next morning for a run. Those runs turned into bench press and bicep curls at the gym. He got strong and big and I ended up getting skinny. Fast forward a little bit and I’m waking up at 4:30am to come to class with my mum (Tammy). Before all that, 14 years of basketball and a few years of footy.

My initial CrossFit experience was awesome, you are exposed to all these new movements and each class there is something new to try and conquer, full of excitement. Now it’s more about a long-term health journey that I get to share with the people around me. They find enjoyment in my success and I find enjoyment in theirs.

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Why not?
— Russell Westbrook

GOALS

PERSONAL:

Do more things now to look back on fondly in the future.

PROFESSIONAL:

Learn as much as I can and then share the knowledge with as many people as I can.

HEALTH:

Become a well rounded athlete that’s still training at a high level at 60 years old and longer.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

Got my first muscle up in front of my family. Stayed up the top and yelled Josh’s name (as he had witnessed me miss about 100 times before).

WHATS YOUR FAVOURITE WOD?

Murph.

3 SONGS YOU LOVE TO WOD TO?

If I love to WOD to it, I’ve probably (definitely) snuck it in there, but:

Go F*** Yourself - Two Feet

If You Know You Know - Pusha T

4th Dimension - Kids See Ghosts


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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?

Back to primary school times to enjoy stuff like playing basketball with the neighbours, making slip n slides, playing video games with friends, all the good stuff.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Ice Cream.

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

Italian herbs or Paprika

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

Twin Glocks.

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

A basketball and a pair of Yeezys.

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

New York City.

Coach J Comment
Aleisha Brooke - The Ox Box Crew '18
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ALEISHA BROOKE

Our fabulous Studio Manager. In charge of making sure everything runs smoothly and songs are not overplayed. She laughs at herself and she dances like your dad.

MEMBER SINCE: 

30/01/2014

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HOW OLD ARE YOU?

27

WHAT IS YOU ROLE AT THE OX BOX?

Studio Manager & Social Media

WHY DO YOU ENJOY WORKING AT THE OX BOX?

Because when large boxes get delivered I’m allowed to try and see if I fit inside them.
Truly, this space challenges me to be a better leader, organiser, and communicator. In that way I enjoy the environment that supports my growth (hopefully not too big - got to fit into those boxes you know).
I’ve alway wanted to be in the Health Industry if I wasn’t to be an artist. My mum and sister are nurses, so it must be in our blood.

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

That I like to see if I fit inside boxes? I’m a private person, and do things solo, so I can’t imagine people know much about me. I have a degree in Fine Art. I can paint things when I have the heart to try, though the moments are rare now. I love painting with Blue.
Also, I enjoy Japanese Anime (subtitles not dubbed) mostly Studio Ghibli and Takatoshi Hamano. I think Japanese language is beautiful, if I had my time again I would learn it.

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Don’t give it (or them) power over you. Let it go.
— Aleisha's words to live by

This is something Renee once told me when I was having a distressing time coping with an interaction.
I had given this person a lot of authority and I had given them a lot of power over how I judged myself.
This person, that I held up so high, was just a person. I didn’t owe them anything, let alone power over my self-esteem. Once I realised what I was doing, I realised I was doing that with not just people, but things.
I’d like to add “No one has power over how you feel about yourself, but you”.
I think people struggle with this one a lot, I know I do. For example, if you think someone is making you feel shit, it’s probably cause you do feel shit about being shit. There is an element of personal truth that you need to acknowledge and let go, and not hold other people accountable for. Alternatively, if you know for a fact you’re not being a shit, but you’re put in a position to feel so, then thats on them not you. Try to emotionally remove yourself from the interaction. Not everyone is out to hurt you, they might just be hurting themselves.


ALEISHA’s STORY

I did athletics and gymnastics when I was young (before high-school), and was pretty good at cross-country. Entered high-school and turned my focus to academics. I would say the most exercise I got then was doing my 40 min bicycle ride to and from school (Gold Coast is hilly). After high school, I got a little chubby because apparently, you shouldn’t eat vegan pancakes every day. On my birthday my nan greeted me by pinching my sides and said “getting a bit fat”. I then started to run along beaches and used park benches for weird sit-up movements. I then also dealt with a host of mental and eating problems. After enough shit things went down in Gold Coast I decided to leave the toxicity and moved to Melbourne. After living here a year I made a new years resolution to join a sport! I found Crossfit Collingwood/ The Ox Box, I had never experienced such fantastic results and such a supportive community. I enjoy CrossFit training most of all because it helps with my physical and mental health. The Ox Box is not just about addressing your physical weaknesses but also contributing to developing your mental strength.

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Everything is falling into place. I’m right where I’m meant to be. The tides of life have lead me here, that’s why I’m not scared.
— Fin the Human

GOALS

PERSONAL:

Work on being mentally and physically healthy. Constantly working on improving myself to be a better person around others and kinder person to myself.

PROFESSIONAL:

Be a better organiser. Also be more firm but also kind leader to my crew. Finish my Bachelor in Psychology and philosophy.

HEALTH:

Presently, doing the best I can given how crowded my life is and how tired I feel.
I would like to be strong enough to pull myself onto the edge of a cliff! Laura Croft style!

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

For the first time, doing a chipper WOD with Renee while listening to dance beats.

WHATS YOUR FAVOURITE WOD?

Don’t have one… I like grinders e.g 40 min sled push, sled pull, GHD SU, Dead Ballss etc.

3 SONGS YOU LOVE TO WOD TO?

Flaunt it - TV Rock, Seany B
Bangarang (feat. sirah) - Skrillex, Sirah

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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 feel like the past wasn’t a great time to be a female. If I was a man I would be go see the 1920’s and dress like a gangsta. Maybe, I would talk to past self and give her a big hug and show her how strong she will be one day.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Weet-bix! Or Apple pie.

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

Pumpkin.

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

Axe. Not only effective weapon that doesn’t need re-loading but a good survival tool.

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

Motor Bike and Cup of coffee

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

Climbing a volcano!

Coach J Comment
Michael Van Uffelen - Athlete of the Month Nov '18
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Michael Van Uffelen

Master Mike is one of our beloved, longer standing members.

He has shown excellent commitment to his training not only in his attendance, but his attentiveness in class, respect for coaches and the box as a whole, and his desire to improve daily.

Michael is a humble athlete and is always downplaying his achievements and strengths, and he can always be heard providing encouragement to fellow athletes.

Michael respects the movements, the standards, and the stimulus which is a big part of his incredible improvement across his time with us.

If you can navigate his heavy dutch accent, he is always happy to take the time to have a chat and a laugh with any member.

Anyway, enough from us, here are some words from the man himself...
 

MEMBER SINCE: 

04/01/2015

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HOW OLD ARE YOU?

35

WHAT IS YOUR PROFESSION?

I'm a Business Intelligence consultant. Which means that I am helping out companies in understanding what type of data they have available and what they can do with it. Still no clue?!? I'm making companies smarter by providing reports/insights based on data they didn't even know was available in their systems :-)

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

In my younger ages I loved to go to rave parties. Enjoying myself with a beer on the dance floor. Yes! I used to be on the dance floor, can you imagine?!?

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

When I first walked through the door, I met with Josh. Even though he didn't understand a word of what I was saying, because of my accent (nothing changed in the last four years :-)), he was a very welcoming and was taking me through my first foundation session. It was a good first session and one of the things I remembered is “how heavy is this 15Kg barbell....”

HOW DID YOU FIND THE OX BOX?

Simply searched for Crossfit boxes in the area and Crossfit Collingwood was the closest in my area.

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Michael'S STORY

Growing up as a child, I tried a few sports, but most of them I didn't enjoy. Born in The Netherlands, it is kind of mandatory to play football (or soccer as some people would like to call it), so I tried that for a year, but kicking a ball is not made for me. So I changed to tennis for a bit, but hitting a small ball with a racket, combined with my amazing hand-eye coordination, didn't seem to be the right sport for me either. Then I started doing Judo as self-defence, they also said this would help with practicing my fine motor skills and I ended up doing this for quite some years. Going to practice twice a week and playing a tournament once in a while. Unfortunately I never made it to the Olympics.

At some point I started combining this with handball, two times a week training and once a week a match. Even though I was smoking at the time, I was definitely at my fittest. Then Uni started...I quit the two sports I was enjoying for different reason and I substituted it for a global gym. I went twice a week with a mate to this gym, did the basics, more chatting then exercising and finishing off with some junk food and a beer (you need your carbs after exercising no?!?). At this time of my life, I seemed more interested in beers and going out then being active. I still ended up doing a yearly trip to the (European) Alps, so apparently I was still fit enough to climb up the mountains. At some point, I quit smoking, I gained some weight, but kept doing what I was doing - twice a week a social catch up at the globo gym.

Then just before I left the Netherlands, I got a little taste of CrossFit. My brother is a PT and he gave me (and Colette) a few sessions. Once arrived in Australia, I decided to never go to a globo gym anymore and once a job was secured, I joined CrossFit Collingwood. Started with three times a week, which quickly became 5 times a week (weekends were off) and after my first Crossfit Open, which meant waking up early on a Saturday, I kept going on Saturdays as well. I started eating healthier, lost the kilos that I gained since Uni, gained some muscle and now I am training 6 times a week, sometimes 2 hours a day. I am doing this with joy, because I know it keeps me fit and healthy!

I am doing CrossFit for nearly 4 years now and the thing I enjoy most is that everyday is different and I keep seeing progress. Also the Ox Box community is great, they really helped me settle here in Australia.

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If I wanted you to understand it, I would have explained it better.
— Johan Cruijff

GOALS

PERSONAL:

Getting more time for my little one. Because he loves daddy time and it's amazing to see him growing up happily.

PROFESSIONAL:

I would like to get a job which involves less development and more mentoring/coaching/leading, because I've done enough boring development work.

HEALTH:

I want to solve my shoulder injury, because its bugging me for a long time now. Also once it's solved, it will help in my second goal and that's having a 100Kg Clean and Jerk.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

My first muscle up! Mainly because I got it months before my brother got his first and he has been doing CrossFit for so much longer then me!

WHATS YOUR FAVOURITE WOD?

Anything with thrusters. I don't know why, but somehow I just love them.

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

NO double unders

3 SONGS YOU LOVE TO WOD TO?

I'm not a big music guy, so I am OK with anything as long as it's not on Tommy's list (To much Kanye :-))

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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?

The past. Bet on a sports event and be rich(er).

WHEN DO YOU PREFER TO TRAIN?

I prefer mornings. But sometimes you need to sacrifice

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Pirate. Because I love the sea... and rum

WHAT'S YOUR FAVOURITE TREAT FOOD?

Burgers and fries as long as the fries are crunchy.

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

Garlic.

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

My running shoes, so I can run away from them.

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

An ice axe and a kettle bell

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

A white sandy beach in the Carabean.

CrossFit Is Amazing! Because...
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NOV - ARTICLE BY COACH JAMES

Crossfit is amazing, I confidently believe it’s the best training method for health and fitness, that being said, there’s a world of movement out there that’s largely untapped and there's lots of fitness ripe for the picking if you can open you mind and expand your horizons.

So what would I say is “typical CrossFit”? What would I be likely to see in average box? Or in the Crossfit open? Well we can simplify it down to a handful of movement groups:

-strength sports: weightlifting, powerlifting, strongman

-gymnastics: bodyweight movements

-endurance sports: run, row, ski, bike

Now between these 3 fields we cover a huge scope of high value functional movements, but that’s just the tip of the iceberg.....

 

Here are my top 6 “untapped” movements or methods:

 

  1. Windmills

Performed with feet slightly wider than shoulder width - both pointing the same direction, either right or left. Let’s say your pointing to the right, you’ll have a heavy object (typically a kettlebell, but dumbbells, barbells, etc. work well too) in your left hand held overhead. From here you will reach your right hand down to the ground whilst maintain straight back and reasonably stiff legs, then extend back to standing.

 

It’s awesome because.....
 

There are very few movements that simultaneously train strength/flexibility/balance in such depth, it’s a great one for those needing to improve hamstring/hip flexibility and shoulder stability for overhead squats or snatches.

 

  1. Zercher squats

Performed much the same as a front squat only the bar will be held in the crooks of your elbows. So, set the bar up on a rack at about waist height, hook the arms under, crossing the hands over, walk it out and set the feet up at shoulder width, then complete the set of squats down past parallel.

 

It’s awesome because....

It strengthens the legs but also challenges the trunk as it forces you to fight for a really upright position. If we look at the functionality of this movement I like to refer to a conversation I had with one of my athletes some time ago. I was asked: “coach, what’s the point of this? Like, why am I doing this?” To which I replied “have you ever seen a fireman carrying someone out of a burning building, or a parent carrying there injured child?”, my athlete got the picture straight away, it’s the “rescue carry” position. Our body’s are build for a million and one things but the ability to help a person in an emergency situation is probably one of the most important.

 

  1. Turkish Get Ups

Performed by starting on the ground, taking a kettlebell/dumbbell into a locked out position whilst on your back, the using your free arm as the rest of your body to “get up” to a standing position AND returning back to your starting position.

 

It’s awesome because....

Much like the windmill this movement has a beautiful balance of several athletic traits. It took me some time before I truly appreciated what the purpose was to this beast of an exercise. I was doing an introductory Brazilian Jujitsu session, only it wasn’t an intro, I’d somehow got myself in a class with some very experience technicians.....needless to say I got my ass handed to me....for about 40mins, BUT one thing that was a saving grace for me was that I was fluent in Turkish Get Ups, I was able to lock my arm out between my opponent and myself, drive them off me, and get back to my feet. Having an ability to get your arms, legs, and trunk to communicate and work in unison is pivotal to many movements especially the Olympic lifts.

 

4. Band pull throughs

 

Performed by tying off a thick band low in a squat rack, then tie off another back to the end of the other band so you end up with 1 long band. From there were basically going to do a very similar movement to a kettlebell swing. We’ll face away from the racks holding the band through our legs so it’s pulling back behind us. Hinging at the hips with a straight back getting into a deep hamstring stretch, and snapping forward with the hips.

It’s awesome because....

It’s a nice simple set up and develops a lot of strength/power/ flexibility through the rear chain making deadlifts, cleans, and snatches stronger.

 

5. Object carry/loading

 

Often a staple at the world's strongest man competitions, this is performed quite simply by lifting up a heavy object, carrying it, and placing it up in to a shelf, nothing to it....right???? Here’s the fun part, you can use any object, any distance and any height of shelf. For example I could lift an atlas stone, carry it 10m, and put it up on a shelf at waist height. I could also lift a 3m log, carry it 100m, and put it on a shelf above head height, the variations are limitless.

 

It’s awesome because.....

There is almost no other combination of movement that is more useful for real life, its functionality is unparalleled in its capacity to strengthen arms, legs, hips, back, trunk, and grip. When the zombie apocalypse happens, this is a “go-to” movement to be training.

 

6. Climbing/Parkour/ninja warrior

 

Since the world was introduced to popular television show "Ninja Warrior" there's been an increase in fitness facilities dedicated to an exciting new breed of movement training based around high speed acrobatic bodyweight movement. "Free-running" or "Parkour" as it is now more commonly known as, is a sport in which people run/jump/flip/spin and traverse there way over/under/though/across any number of obstacles. What has this got to do with CrossFit? it's functional, it's high intensity, and it's constantly varied.....it's actually CrossFit through and through

 

It's awesome because it develops your ability to be explosive, agile, flexible, accurate, and flexible, as well as improving reaction time - something pivotal to all sports. Some examples of how you could incorporate this into your CrossFit routine would be to start doing things like climbing across the rig, swinging from ring to ring, running and hurdling boxes, hopping from plate to plate, or swinging from rope to rope.

 

Sadly these amazing secret weapons don’t normally pop up in your everyday WOD but are definitely worth throwing into the mix, as the great man Greg Glassman said “routine is the enemy”, GET OUT THERE AND MIX IT UP


 

Coach JComment
What's wrong with the Fitness Industry
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OCT ARTICLE BY COACH RENEE

In the Western world, we no longer need to expel high levels of physical exertion to get shit done, but that doesn’t change the fact that, like any vehicle we use, we need to move it regularly.

By move, I am referring to moving in ways that explore the full ranges of motion that the body is designed to do.

The problem with this, however, is the industry that is supposed to support us by providing the information we need to know, the Fitness and Health industry, is, generally speaking, misinformed and full of ulterior motives...like taking your money with very poor to zero intentions of giving you anything for your investment.

 

Why do most people explore fitness? To lose weight, to maintain weight, to look good, to feel good.

A very small percentage of people who do fitness, do it to be a healthy human.

At The Ox Box, we define the pursuit of fitness with the goal of being able to have a healthy sex life in our 80’s...because if you’re mobile enough, strong enough, cardiovascularly fit enough to have sex in your 80’s then its a safe bet you will still be capable enough to have independence from being dependant on care or institutionalised.

 

The Fitness industry sells short term challenges attached to unhealthy, unsustainable aesthetic outcomes that promote a disconnect with the fact that training is not a short term fix, but a daily necessity.
 

Why?

Because being strong means you are stable, being flexible means you are adaptable and being cardiovascularly healthy means you are more resistant towards chronic disease.

Taking a generalised, consist approach to your movement practice, and being sure to be inclusive across strength, mobility and cardiovascular stimulation in this practice will keep you healthy and generally physically prepared for life and all it’s known and unknown joys and stresses.

 

To take that statement further; training across the body's three energy systems, https://bit.ly/2uBQKYr, provides a well rounded health and fitness that benefits the physical and mental states that promote happier, more capable humans.

That’s why, after an accumulated 30 years in the fitness industry, Joshua Hromis and myself (Renee Purbrick,) opened The Ox Box - Home of Crossfit Collingwood. Because we found that these very principles were embodied in what Crossfit is https://bit.ly/1YZZ3F0, at its fundamental core:

‘Constantly varied functional movement executed at high intensity.’

Over the last 6 years, our commitment has been to a very transparent no BullS*!t delivery of information and education that debunks the short lived ‘8-12 week challenge’ as the way to achieving the body you want now and the ultimate physical nirvana of having washboard abs.

To educating, coaching, and inspiring the real facts; that making fitness a part of your weekly practices - for life, is the real way to achieve the healthy, capable body you need to traverse lifes landscapes.

That with solid linear programming that allows you to sustain, maintain, develop, evolve and adapt within your training, just as you do within your careers, relationships and lives, is a far more realistic and sustainable approach to being fit, healthy humans.

Uncompromising consistency, turning up and training more often than not, is the secret to achieving and maintaining the confidence to be youthful, capable and able bodied for the full duration of our lives.

 

Our message is clear and to the point,
‘It never gets easier - you just get stronger.’


 

Coach JComment
Freya Rastall - Athlete of the Month Oct '18
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Freya Rastall

In the short time Freya has been here training with us we have witnessed a massive transformation. She is looking amazing, strong and vital! We can’t just attribute this to our amazing coaching and programming ;) Freya has gone above and beyond! Pushing her self to show up and train regularly, also making nutritional changes to better enhance her health and performance. She has put in the hard work and it certainly shows.

Her success is not just face value. She has also undergone an amazing transformation from within. We’ve watched her pursue her goal to be a yoga instructor, and couldn’t be more proud and awed by how she has embraced movement and meditation into her life. We love people that embrace both the Yin and Yan to movement. It is key to have a balance of both to be a healthy athlete.

More importantly, Freya is a well loved human at The Ox Box. It’s so important to our community to have people like herself who are kind and supportive. It truly makes this space a special place to come to everyday and train in.
 

MEMBER SINCE: 

06/10/2016

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HOW OLD ARE YOU?

29

WHAT IS YOUR PROFESSION?

I'm a social worker and a yoga teacher. As a social worker, I support children who may not be able to live with mum or dad but get the chance to live with grandparents, aunts, uncles or foster carers. I specialise in trauma and creative therapies, so I love anything that looks at the impact of adverse experiences on children's development and ways to heal using creative outlets such as art, music and movement. As a yoga teacher, I love helping people get into their bodies, to experience movement and breath, to develop their health and wellbeing and to hopefully be the best versions of themselves possible.

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

I'm an IVF baby - so sending the love to the people that are trying to grow their families bigger - it can happen! Also, I love using exclamation marks - sometimes I wonder if I talk like I type, or whether I just get really excited when typing. Let me know if you have an answer?!

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2016?

Coach Josh's smiling face! I remember thinking, wow this is one happy guy, I want to be like him!

HOW DID YOU FIND THE OX BOX?

Some smart person put a Crossfit Collingwood sticker on the telegraph pole outside my house, I saw it everyday for a year, and then when it had eventually burnt onto my brain, I decided to google what it was all about. Obviously never looked back.

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Create without possession. Act without expectation. Guide without interference.
— - Freya's words to live by

FREYA'S STORY

Oh gosh - it's been a rollercoaster... I tried every sport under the sun at school - soccer, waterpolo, tennis, cricket, hockey, under water hockey (seriously that's a thing!!) - I could write a novel. I wasn't particularly good at any of them, but always had a go. Once I left school - I went wayward trying to stay healthy by joining group fitness programs or running - nothing lasted long. Fast forward to three years ago when I found my true loves. Crossfit and Yoga!! I have never stuck with any training so long, so I assume they are my true loves or perhaps I have just matured. What I've noticed is that the community and the people are my favourite part of training. When I am able to connect with people and be part of something bigger than myself - that's when I see the best results in my fitness.

I love the wholistic nature of Crossfit, that it focuses on all aspects of being healthy and not what is perceived to be healthy by society. Especially as a woman, it feels good to be encouraged to be strong as opposed to thin. I also love the challenge of building strength in areas of weakness and that there is always room for improvement. Although I enjoy strength based work and lifting, my favourite movements are anything mobility driven. I prefer to move well than to move heavy.

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If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely
— Ronald Dahl

GOALS

PERSONAL:

I've been working on really getting to know myself - the good the bad and the ugly. I am giving myself lots of time and space to explore the parts of myself that I love and the parts of myself that I am learning to love. From this place of deep inquiry I hope to be my best self possible.

PROFESSIONAL:

I dream of combining my love of teaching yoga with social work. I want to be able to use yoga as a way of building communities and as an option for healing experiences of trauma, improving mental health and general well-being.

HEALTH:

I want to be healthy all over. I'm constantly learning to be healthy in as many aspects of my life as possible. I love training my body through Crossfit and yoga is a huge part of building my heart and mind. Lately, I have been working on my internal layers - taking care of my gut health and also learning heaps about gynaecological health!

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

First prize: I love the open! Such good energy, and the opportunity to see everyone kicking goals and hanging out as a community. Runners up prize: Every time Murphy sings happy birthday.

WHATS YOUR FAVOURITE WOD?

Murph!! I always go to the dawn service, now I have more that one way to show my gratitude for our service men and women.

YOU CHECK THE WOD AND THINK “HELL YEH” THE WOD HAS:

Wall balls. And I love a health day.

3 SONGS YOU LOVE TO WOD TO?

You were right - Rufus
Go Bang - Pnau
Don't stop me now - Queen

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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?

Neither! I find it hard enough to stay in the present as it is!

WHEN DO YOU PREFER TO TRAIN?

Morning!

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja - I channel crouching tiger hidden dragon all the time. Well try to.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Salted caramel!

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

Chilli!

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

I would be a Zombie, I hate being chased so would accept my fate early, and then go and Zombie everyone else. I guess I could still use an object. Probably a sawn of shotgun because then I would look bad ass.

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

Chocolate and a dog. Most people like both, or one or the other, therefore I could get myself out of any situation and win the hearts of nations.

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

Big Sur, California.

2018/19 Programming Paradigm - Cycle 3
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PROGRAMMING METHODOLOGY

Each training cycle we have a focus which aims to peak for The CrossFit Open each year. Although our program is focused to peak, our programming is designed to be effective, inclusive, scalable, and fun.

Cycle 3 has a focus on Stamina and Power...

What does that mean I hear you ask, well we have a few more of Conditioning days, a few fewer strength days, however, across all three of our programs, we employ functional movements and intensity to elicit an appropriate stimulus. No matter your fitness goals, our programs will get you there... if you turn up ;)

WHAT TO EXPECT, THE CLIFT NOTES

Each training cycle we have a focus which aims to peak for The CrossFit Open each year. Although our program is focused to peak, our programming is designed to be effective, inclusive, scalable, and fun.

Cycle 3 has a focus on Stamina and Power...

What does that mean I hear you ask, well we have a few more of Conditioning days, a few fewer strength days, however, across all three of our programs, we employ functional movements and intensity to elicit an appropriate stimulus. No matter your fitness goals, our programs will get you there... if you turn up ;)

WHAT TO EXPECT, THE CLIFT NOTES

Tier 1 - CrossFit

  • This is where you start, it is the foundation of our programming at The Ox Box and highly recommended to be the best version of yourself.
  • We are doing away with RX+, however in the daily notes if applicable there will be advice on how to make the workout a little harder.
  • See Video for more details

Tier 2 - Specialty Class (Ox Box Barbell)

  • Our specialty programs add an extra layer of programming for our athletes to gain a better understanding and performance in specific areas of fitness. During Cycle 3, the second cycle of our barbell program begins.
  • We have noticed that if our athletes get under the bar, then they stand it up. That means we do not have a strength issue but more of a skill issue. Hence we will be working more on getting under instead of squatting. We also fail in our jerks a lot, so we will be concentrating on more jerks than clean.
  • See VIDEO for more details

Tier 3 - Ox Box Savage Unit or OBSU

  • Now available to all Athletes at THE OX BOX, only recommended for athletes already completing All Class and Ox Box Barbell weekly
  • Our competition program allows athletes who are looking to compete in local competitions or improve their open score standings.
  • See VIDEO for more details

The Breakdown 

1. ESTABLISH MECHANICS & TECHNIQUE

The mechanics and technique of all movement must be refined for maximum efficiency and health — if you don’t have a skill or you move poorly, you need to develop it or it will expose you

2. DEVELOP CAPACITY FOR WORK

We will aim to develop an efficient, high output engine — your capacity for work, pace and sustain must be top-notch to be a successful competitor.

3. STRENGTH

We will next develop strength smartly to compliment your engine — you must have the ability to move loads when both when fresh and under duress.

4. MAXIMUM RECOVERABLE VOLUME

Each athlete is responsible for finding their own maximum recoverable volume, properly balancing training and recovery and develop a keen awareness of body and mind. 

5. TAILORED BIAS WORK

Our OBSU programming will also involve progression and individual biases to ensure continuous growth and systematic elimination of weaknesses

Session Plans

In most training facilities you rock up and just see the workout and go, it is our goal to not only give you what to do but educate you on the way. Why do you ask? because we believe that knowledge is power especially when it comes to knowing your own bodies.

Our detailed session plans guide you in getting the most out of each session. Each session plan is broken down into 6 sections. Sections provide critical in-depth looks at the workout of the day, 

The intro/brief tells the story of the workout (format, type, kind, duration, etc.). 

The stimulus/intention defines the intent of the workout (intensity, loading, duration, feeling, etc.) to ensure you get the most out of your hour

The warm-ups provide a primer for both general readiness and specific skill development.

The workout specifically designed to be a better version of ourselves than yesterday. The scaling options are provided for nearly every movement we include in our workouts. Our scaling recommendations are tailored to that specific workout and stimulus.

The Cooldown provides the all-important Yin to Yang effect ensuring that we can come back and train again tomorrow with intensity.

HAVE FUN OXEN!

 

Coach JComment
Andrew Collier - Athlete of the Month September '18
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ANDREW COLLIER

The (on again off again) fantastic moustache man - Andy Collier! We've known this guy long enough to say his seasonal moustache is something to behold. If we had a moustache award it would go to that guy. Obviously we're easily distracted by facial hair, that being said, under neath the (sometimes) bristly exterior is an equally fantastic dude. 

For first time readers a reminder, our athletes of the month are chosen based on their: perseverance in training, commitment to their health, and value they add to making this community awesome. Andy has shown all these qualities over the 3 + years he has been training here. In that time he has evolved as an athlete, showing progression in his strength, stamina, and resilience. He also shown his willingness to learn and improve, he is inquisitive about improving his movement. When you read his story, he even says it himself, he will choose good movement over heavey movment - we like that! We have also witness some massive milestones in his life, becoming a dad and starting his own business. Despite these massive life events he still shows up at The Ox Box, fighting to be the healthiest person he can be. 

What we love and appreciate most of all about Andy, is his attitude when he walks through the door. He's always ready to have a friendly conversation and bring a positive vibe into the room.

 

MEMBER SINCE: 

21/09/2014

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HOW OLD ARE YOU?

31

WHAT IS YOUR PROFESSION?

Quantity Surveyor - I let banks know if construction projects are feasible from a cost perspective.

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

I'm the most impatient person you have ever met. I use to walk to work because I couldn't be bothered waiting for a tram. Then it took to long when I was on it. I also love to cook and am very competitive.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2016?

I walk in the door and a class was mobilising after a workout. I noticed everyone looked across at me and someone said 'fresh meat'. I thought I walked into prison. Oddly enough I'm still a member.

HOW DID YOU FIND THE OX BOX?

By fluke. I let my fitness drop off when I was at university and started working full time. I was looking for something other than the gym or footy training to keep me in shape. Anyway, I went out for a run and strained my ITB. I was looking for some home remedy and stumbled across Kelly Starrett and he kept talking about this CrossFit thing. So I googled it. The next week I joined a Box.

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Nothing ventured, nothing gained.
— Andy's words to live by.

ANDY'S STORY

When I was younger Dad was always running or doing weights, so I guess I looked up to that. (He is 65 and does HIIT 6 nights a week, he's still got it). Mum was the woman who visited Primary-school and told you about healthy eating habits. So a decent grounding to a healthy life style. At school, I was involved in anything that involved sport (mainly because I wanted a day off). I was part of the athletics, swim and cross country teams, I played football, cricket, tennis and was even the volleyball captain (and yes, I'm only 5'10). I grew up in the country and after school, I had two choices: 1) wait at mum's work and do homework, 2) go to the gym/play sport. I always chose the second option. On the weekends to get out of the house I was playing a sport or going for a run. This active lifestyle lasted until I went to university, where I replaced a 5 days a week sports cycle with a 5 day a week drinking cycle; debasing the grounded healthy lifestyle I had developed. I think I always preferred longer workouts like long runs or high rep body-weight work etc. In CrossFit I prefer the chipper workouts that last +20 min.

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GOALS

PERSONAL:

I co-sleep with a teething 8 month old child. At the moment my main goal is to get as much sleep as possible.

PROFESSIONAL:

I recently started my own business, so to have that not tank would be nice.

HEALTH:

I'd like to be able to perform all the movements in crossfit well. Not necessarily at the heaviest weight or for the most reps but just to be able to move well in all the movements. Gymnastics movements are at the top of my list to improve.


WOD

WHATS HAS BEEN YOUR FAVOURITE MOMENT IN YOUR CROSSFIT JOURNEY?

Anytime I beat Sam Cumming or Liam Dermody in a work out is a pretty good moment. 

WHATS YOUR FAVOURITE WOD?

Anything with GHD's or Murph.

3 SONGS YOU LOVE TO WOD TO?

Hard to explain - The Strokes
Lonely boy - The Black Keys
This is America - Childish Gambino (good video clip)

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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?

The future, I already know what happened in the past. Probably 1000 years from now. Just to see what possible.

WHEN DO YOU PREFER TO TRAIN?

Mid-morning, say 10 am.

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Pirate, swashbuckling seems like a good way of life.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Homemade chocolate fudge pudding served with cream

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

Garlic and Parsley

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

My dog Boon, she hunts out dead things all the time (and then rolls in it)

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

GHD's or Murph

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

San Sebastian, Spain

Josh Haigh - Athlete of the Month August '18
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Joshua Haigh

Over the course of his 2 years with us, Josh Haigh has been a shining beacon of consistency, hard work, commitment and talent.

A permanent fixture to the 5:30 am class and our evening specialty classes, Josh attends every session seeking to move with purpose and intent. There is great care in ensuring every rep looks the same, and that all those reps look as good as they possibly can, and that all those reps meet the required movement standards.

Although Josh is a familiar face at the top of the whiteboard day in and day out, he is always humble in regards to his performances and achievements. He cheers on the last one to finish, and embraces the energy of the cheers when he is the last to finish.

As an athlete, Josh is constantly improving, always challenging himself, and although he occasionally rocks up looking a little bit on the tired side, makes a clear effort to be attentive and responsive in class.

As a person, Josh has a gentle and approachable nature, is down for a friendly chat or joke, but always knows when it’s time to put his head down and do the work.

We are lucky to have him as part of our community.

MEMBER SINCE: 

30/06/2016

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HOW OLD ARE YOU?

27

WHAT IS YOUR PROFESSION?

Traffic Engineer/Transport Planner. A majority of my job is working with developers to ensure that developments are suitably designed with regards to transport. This includes things like car parking and traffic assessments to developing sustainable transport initiatives and designing road networks. One of the biggest things I've learned through my work is that pretty much everybody exaggerates the impacts large development will have in terms of car parking and traffic as well as the time you can be stuck at traffic lights (a fun fact no traffic lights in Victoria have a cycle time longer than 140 seconds). The thing I enjoy the most about my work is it is constantly varied, just like Crossfit. As someone who struggles to pay attention to anything for longer than an hour the constantly varied nature of work helps to keep me engaged. In addition, the industry I work in is very small, and everyone knows everyone which makes it especially fun when we all catch up for the many events through the year (the primary reasons I miss Thursday night specialty classes).

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

Most people don't seem to know my ethnic background and few people are able to pick that I am half Indonesian. I spent the first three years of my life living in Indonesia and regularly go back there. Both my parents are Indonesian teachers and Mum regularly takes school trips there. In fact, when I was about 10 I went on Sarah Fardy's Indo trip. I'm sure if you ask her nicely she will dig up some embarrassing photos of me from it.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD IN 2016?

The first person I met at Crossfit Collingwood was Josh and sitting down to have a chat about the box with him and Joanna. My first impressions were that the philosophy of the box around longevity and staying healthy really appealed to me. I tore my ACL a few years ago and since then I am far more conscious of trying to extend the health of my body as long as possible, knowing that I am already at a higher risk of developing knee issues now.

HOW DID YOU FIND THE OX BOX?

We were moving from Moonee Ponds to Collingwood and our old box was a little bit too far away. I loved Crossfit and wanted to keep doing it so looked up what boxes were the closest to our new house. We were equidistant from Crossfit Collingwood and Crossfit Victoria. Collingwood had the timetable that worked better for our schedule so it was the first box we decided to visit and the rest, as they say, is history.

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The dark side of the Force is a pathway to many abilities some consider to be unnatural.
— Chancellor Palpatine

JOSH'S STORY

My first taste of fitness was in primary school when my school was entered into the Peak Fitness Challenge, which was kinda like CrossFit in that you had to go around and complete a heap of activities, there was skipping, a ball throw, a broad jump and other tests. I somehow managed to win the challenge out of all competing Primary Schools in Geelong. Following, my health and fitness took a bit of a slump. During high school, I played a variety of sports including swimming, basketball, and footy at different times. In around year 9, a few friends and I decided to have a crack at rowing, mostly cause we used to walk past the regattas on the Barwon River in Geelong and check out all the girls. Rowing introduced me to training early, we would train three days a week from 6:00 am – 7:00 am before school. After high school I completely stopped exercising and gained a heap of weight topping out at a bit over 100kg while I was at uni. Back then the most exercise I used to do was walking to and from my local Red Rooster. It was during this time I had a bit of a health scare, where doctors thought I may have some issues with my heart as I had high blood pressure. After a heap of tests, it turned out my heart was fine and that I had high blood pressure as a result of my weight and lifestyle. I was only 22 at the time, but the thought of dying young from something that was completely in my control terrified me and spurred me on to develop a healthier lifestyle. Personally, the biggest change for my fitness was changing my relationship with food, I taught myself to cook. Which helped me make healthier and tastier food choices. I then started going to the gym a little bit at uni but could never fully motivate myself to go regularly. During this time I stumbled across Crossfit on youtube, watching a random video with Rich Froning in it. It turns out I was watching events from the 2012 Crossfit Games, the year that Annie and Rich won. I got hooked on watching CrossFit videos, the whole concept of an athlete that can do a bit of everything really appealed to me, as someone that has always struggled with cardio. I watched CrossFit videos for almost two years before I finally took the plunge and signed up for my first Crossfit class in 2014. From there it has been a slow journey to lose the weight and get fitter, including setbacks like my ACL tear.

I have been doing Crossfit for almost five years now. I basically enjoy the constantly varied nature of CrossFit as well as the fact that I am held accountable to someone to attend class. I have always struggled to motivate myself so CrossFit helps to eliminate some of the things that would typically stop me from doing exercise. Also, I love all the cool movements we get to have a go at like muscle ups, Olympic lifting, handstand stuff and everything in between.

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Do. Or do not. There is no try
— Yoda

GOALS

PERSONAL:

At the moment my goals are mainly related around being a more relaxed person and being content with what I have. I have a big fear of missing out a lot of the time, so I am currently trying to cut down on going out to every event possible.

PROFESSIONAL:

Professionally, I have had an interesting 12 months having changed careers and then changed back, all of which has been quite stressful. My goal for the next year is to find a good balance at work and take my career a little less seriously.

HEALTH:

My only goal at the moment is to hit a 100kg Snatch. Once I've done that though, I really want to focus on improving my open performance from this year.

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WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

There have been so many. I think my favorite moment was last month when I got a sub 3 minute Fran time, double bodyweight back squat and 2.5 bodyweight deadlift all in the same month. I never thought I would ever be fit enough to reach these milestones in my fitness journey and it was just such a great feeling. It also showed me that even when you're in a bit of a mental rut or you might not think you are making any gains in your training if you stay consistent and trust the program the hard work does really pay off.

WHATS YOUR FAVOURITE WOD?

Surprisingly my favourite workout I have ever done is Unpartioned Weighted Murph. Other than that I love anything with lots of double unders and a heavy barbell.

3 SONGS YOU LOVE TO WOD TO?

Youth Allowance - North East Party House
San Diego! - The Beach Bods
Boys - Charli XCX

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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?

Future. Mainly cause its unknown and unknowable.

WHEN DO YOU PREFER TO TRAIN?

5:30am

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja. Stealth, also they have sick gymanstics skills

WHAT'S YOUR FAVOURITE TREAT FOOD?

Famil Size Poutine from Rock Salt and Vinegar for 1

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

Chilli

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

Cricket Bat

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

A case of beer and a bottle of wine

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

San Sebastian in Spain

JOSH'S TIP TO ALL READERS

In addition, I make a shit tonne of playlists in my spare time at work.
Seriously check out my playlists.

Brushing Teeth - Training and motivation
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Does anyone actually look forward to brushing their teeth? Sure, it feels nice when you’ve started, you know it’s good for you, and it feels great after...but, does anyone actually get excited to brush their teeth?

Once you start, you could easily half heartedly brush your teeth, just pay lip service to the process. Ok, cool, done, finished, box checked, bed time.

But why?

You’ve come this far. You’ve wet the toothbrush, you’ve put on the toothpaste, wet the toothbrush again, and put it in your mouth. You would hate to go to all that effort to not end up with a clean mouth by the end of it. So you put in all the effort, reap the benefits, you feel minty fresh and ready for any potential close up encounters with important people or dentists.

If this has enticed you to brush your teeth, feel free to take a break from reading to do so.

If you’re wondering where we are going with this, surprise surprise, we are drawing the parallel between brushing your teeth and training.

Does anyone actually get excited to leave their bed to train? Sure, it feels nice when you’ve started, you know it’s good for you, and it feels great after...but, does anyone actually get excited to leave their bed to train?

Once you start, you could meander your way through the session, picking up the barbell, convince yourself you are tired and taking it easy today, or you’re just here to work off the weekend croissants.

But why?

You’ve gotten out of bed (or left work), put on your training gear, warmed up, and come in with the intention of getting better in some capacity.

We aren’t by default going to feel great, have perfect mental clarity, be at our most flexible, or be at our strongest every single day. How do we overcome this?

  1. We make sure we turn up to class. This is the reaching for the toothbrush, the pulling back of the bedsheets, the changing into training gear. Consistency is everything. Each class is one step closer to where I want to be.

  2. We warm-up with purpose and intent. We are priming our bodies to work at maximum capacity so we can make maximum adaptations and prevent injury. We make sure we warm up properly so that our heart rate does not drastically spike in the first minute of our workout. This is the first stage where we make sure the toothpaste covers all regions of our mouth.

  3. We give the best we possibly have each day. If you’re only at 85%, give 100% of the 85%. Ask yourself each time you step to the bar or approach the next burpee, Ask yourself, “Why am I here?”
    If the answer is to get stronger, get fitter, or get faster, make sure your effort reflects that. This is when you really make sure you’re scrubbing away all the shit, the deep clean, the real improvement. YOUR TEETH WILL BE CLEANER, and your goals will be closer.

  4. We take our cool-downs seriously. It’s so easy to think we’re all finished up because the hard stuff is done. We want to have a chat and take it easy or get on with our day. Instead we must take the time to stretch or give some attention to our muscles to promote recovery and overall health. We would not bother implementing a cool down if we didn’t think it was important. It’s a part of the workout, treat it as such. Would you brush your teeth and then just walk about from the basin without rinsing out your mouth?

We will never always be motivated, but what we need to learn is to be disciplined. When you are motivated, ride the wave and enjoy yourself. When that motivation dips down, make sure you grab that toothbrush and put in the effort.

 

Coach JComment