An opinion about redoing competition workouts

The open is almost upon us again.

Cue Eminem music…

"look... if you had.... 1 shot....1 opportunity…..to seize everything you ever wanted... in 1 moment.... would you capture it...… or would you sandbag that shit and re-do it on Monday?"

Firstly this is JUST an opinion piece, if you don't agree with it THAT'S OK. I hope that you might at least find it thought-provoking in some way.

Every year people do the open, and every year we undoubtedly have people re-do the wods, and why? Well, at the top end, it can end up being the difference between qualifying and not qualifying, sponsorship or no sponsorship, ultimately paycheck or no paycheck. At the grassroots level, however, we see so many people redo the workout, in some cases for all five weeks. But here's the problem...

1) There's an increased risk of injury:

Each of these tests is supposed to be a max effort, a full gut-wrenching, fran-lung-inducing, blood-capillary-bursting max effort. If you find yourself thinking "hmmm I really would like to give that another crack" then you probably haven't gone that far into the pain cave, if you've given a full max effort you should find yourself sore and spent and DONE.

Recovery from a full max effort on any given workout can take 1-3 days, sometimes more if you really got after it. Let's say you run through the wod on Friday to get an idea of pacing; you hit 10 rounds, then you repeat on the Monday at full speed and get 11 rounds, awesome right? Well maybe, but let's think about this, you got 11 rounds while still in the semi fatigued state that the first run through created, imagine if you'd just went max effort the first time - fresh as a daisy? Maybe you had 11 and a half or even 12 rounds?

Ultimately the open wods are hard, high-rep, and done at high intensity, a perfect storm for muscle breakdown and soreness. Is it worth the increased risk of injury? "But the pro's do it..." I hear you say. Yes, they do. However, they also do hours upon hours of recovery work, have perfect nutrition, a swag of health professionals keeping their bodies running right, not to mention most of them do it full time, they don't have regular jobs and likely sleep 9 hours every night. It's a far cry from your average local CrossFitter.

2) I don't think it is in the spirit of the sport:

CrossFit head judge Adrian Bozman said it best "if a guy bombs at a weightlifting meet, but he COULD have lifted it, should he be recognised as the strongest lifter there? No, he has actually to lift it". Part of the test of fitness is the aspect of "readiness" and "walking the walk". I'm not talking just theoretical capacity but the actual ability to execute at a given time. Imagine doing a school exam or a big job interview and knowing the exact questions you were going to be asked, and you could study the answers to those questions and nail the exam/interview.....but is that the point? No, the point is to see how prepared you were before you knew what you were facing, not how you perform once you know the answers.

3) It doesn't build your ability to deliver on the day:

Whether it be a local comp, sanctioned event or the games, ain't nobody giving you a second shot at a work out just because you weren't prepared. The famous Rich Froning "rope incident" in which he lost the championship in the dying moments of the 2010 CrossFit games because he wasn't prepared to climb a rope fatigued is a perfect example. Graham Holmberg won that year because ultimately he was better prepared going in, he had obviously trained his rope climbs under fatigue, at least more than Rich had.

4) It wastes the time of the box owner/coach/volunteer who donated their time to judge you.

If you are purely an athlete you probably wouldn't see how much goes on behind the scenes, for those of you who are coaches or are involved in running the open at your box you will understand just how time and effort consuming it is, it’s dozens of heats, hours on end, logistics of equipment and scaling options, warm-up areas, scorecards and score validation, not to mention managing people's emotions and egos.....it adds up.

By redoing the wod for a second (or god forbid a third) time you are wasting their time, especially if its someone volunteering, they've given up their time out of the goodness of their heart for you to do the wod and log a score.....don't throw it back in their face.

5) It screws up the rest of your training week.

Now, as I mentioned earlier, each test should be everything you've got.... "full send" as the great Mat Fraser would say. Let's say you do the open wod on Friday; chances are you will be sore (at bare minimum fatigued to the point of reduced performance) for the next few days. If you decide to redo you're now going to punch a hole in your next week's training disrupting how well conditioned you can keep yourself for the entirety or the 5 weeks. You'll find you have better success by doing the following:

FRI - max-effort open wod
SAT - light recovery session
SUN - off day
MON - standard training
TUE - standard training OR rest day
WED - standard training
THU - light recovery day
FRI - (next open wod)

As opposed to....

FRI - max-effort open wod
SAT - normal session
SUN - off day
MON - max-effort redo
TUE - struggle-town
WED - struggle-town
THU - exhausted/forced rest day
FRI - (next open wod)

REASONS TO RE-DO

1) Equipment failure - rower screen shuts off because the batteries died, barbell breaks (yes I have seen it happen), wallball splits, and the stuffing comes out, skipping rope breaks, shoelaces snap, camera shuts down.

2) An incident occurs - 3mins into a workout and an athlete takes a wallball to the nose, or a barbell to the head, or goes out too hard and gets sick/dizzy, or shins themselves on a box, or severe hand tear.

3) Judge failure - the judge is caught napping and loses count, or isn't familiar with the particulars of each movement and hands out a bunch of false no-reps, or doesn't log a score/time/tie-break.

4) It is going to tip you over the edge of a qualifying spot - for the top end athletes pushing to qualify, they might be sitting "on the bubble" and need to re-attempt to push them over the line. I'm still not a fan of this, but I understand this is some peoples careers and there's more at stake. I believe that you shouldn't need a redo if you go 100% in the first place. If you put up 10 rounds and some else puts up 10 and a half, then they are just better than you, if you redo and suddenly pull 11 rounds out of your hat than you didn't go all in the first time.

Ultimately this is just one opinion, and you can go out and do whatever you please, but I would love to see a day come when the "one-and-done" is the way to go. The wods test the 10 general physical skills, but hitting the wod ONE time tests your ability to plan, pace, and execute, and I respect that way more.

The Ox Box Crew

ArticleCoach JComment
Matthew Haines - Athlete of the Month Oct '19
 
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Matt Haines

An open letter by Coach Tom,

Matt Haines is a name and a face I love to see. I could go on and on about his awesomeness but I will do my best to keep it short.

- He introduces himself to people

- He always endeavours to hit the intended stimulus in workouts, and is attentive during the brief and when Coach is speaking

- He moves as well as possible, even when it means scaling the weight or the movement

- He takes his training seriously, but also keeps things fun and light-hearted

- He answers all the random questions thrown his way, like what's for dinner, rank your top 5 types of bread, or what's your favourite CF movement

Lately he has been consistently rocking up and doing the work, and this has been reflected in his movement patterns and results in workouts. I am really excited to see where this consistency takes him leading towards the end of the year. Hopefully this AoM adds a little extra motivation ;)

MEMBER SINCE: 

17/04/2017


HOW OLD ARE YOU?

36

WHAT IS YOUR PROFESSION?

Hold down two roles: one being a brand ambassador for a luxury wine brand, Levantine Hill. This role is primarily activation based through sales and marketing strategies. Second role project managing a company start-up, Collingwood Medical, due to open in January 2020. The project is in full swing with fit-out about to commence, branding concepts, website development, recruitment and policy/procedure development.

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

Don't really get up to much else other than work, CrossFit and socialising.. spend most weekends eating and drinking catching up with different friendship circles, kind of goes hand-in-hand working in the F&B industry. While sounding like an absolute slosh, I do try to get out and stay active on weekends with laps around Merri Creek trail etc.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

I met with Josh; I recall being caught in a moment by his enthusiasm, energy and engagement... it was firstly, refreshing, and secondly made me feel welcomed and a part of the community.

HOW DID YOU FIND THE OX BOX?

Referred by CrossFit St Kilda

WHAT HAS BEEN A SPECIAL/FAVOURITE MOMENT IN YOUR CROSSFIT JOURNEY?

This is selfish as it is personal, but then again so is my experience and engagement with the sport, personal. The relief or 'special moment' when I realised I could run, jump (or doing anything explosive for that matter) after suffering from an achilles heal injury for 11 months - it was a 'I can fly' kind of moment.

 
 

MATT'S STORY

From around around age 11 to 27 I was captivated by equestrian focussing primarily on dressage with a few stints in eventing competing at both State and National level. The training was six days per week, with multiple horses in training at different levels.

Gave it all away to move to Melbourne at the end of my studies and found myself lost without a sport for a few years, just an everyday gym goer.. well not every day, maybe 3-4 times per week. Feeling as if a sense of purpose was missing (e.g. sport), my partner at the time was doing CrossFit at South Yarra and I went to a 'bring a friend along' WOD. While not instantly convinced it was for me, a couple of months later I joined CrossFit St Kilda in early 2014. After devoting energy and commitment (not to mention pain) for 3 solid months I was hooked and haven't looked back since.

I joined the OxBox in April 2017. I must admit I haven't had the most consistent attendance with life getting in the way from time to time, however, it has become a place of purpose and self nourishment that is so valuable to my current everyday life providing a sense of fulfilment and accomplishment.

Tell us about your CrossFit experience, and why you enjoy training

The primary reason as mentioned previously is to get a sense of fulfilment and accomplishment in day to day life - it is the one hour of my day where I am 100% completely off the grid and that time is all about me and my own self improvement, whether it be physically or mentally.

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Life is for living, so live it! Said no-one ever but it is my motto and how I walk through life. Give everything my best, to my own abilities, 100% of the time.
— words to live by

GOALS

PERSONAL:

Main goal is to maintain a better work/life balance to ideally have greater consistency in my training and self nourishment.

PROFESSIONAL:

Main goal in the short term is to get the doors to Collingwood Medical open in the new year - this is an exciting career change and significant progression in my professional development. Long term is to grow the company to have multiple sites in the proceeding 2-5 years under my direct management.

HEALTH:

To improve my cardiovascular fitness and my overall strength. Being able to move through life with energy is so important to my physical and mental wellbeing.

 
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Don’t let yesterday take up too much of today
— Will Rogers

WOD

WHATS YOUR FAVOURITE WOD?

One one particular WOD, however, love me a good chipper that's nice and juicy - something with box jumps, squats and a cardio piece to really ramp it up!

3 SONGS YOU LOVE TO WOD TO?

Blind Heart - CAZZETTE

Ready For This - WEIRD TOGETHER

Touch Me - UNKLE, LIELA MOSS


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?

No - while our pasts and memories create who we are today, life's moments happen in the present and should be cherished.

WHEN DO YOU PREFER TO TRAIN?

Ideally, morning but Melbourne traffic sucks

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja - so much agility that isn't a thief!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Pizza - all day everyday.. I wish.

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

Salt..

If you were in the Zombie Apocalypse what would be the object you'd always have on you?

A kickass lightsaber

You check the WOD and think, "HELL YEAH", the WOD has _______________ in it?

Farmers carry

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

Anti-inflammatories and a good bottle of gin!

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

Amalfi Coast

MATT’S TIPS FOR READERS

Just be the turtle in the group (pacing is key) - in all aspects of life.

 
The Ox Box News - October 2019
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What's up Herd!

The push toward the new year has begun. But first…the Open! The road to the 2020 CrossFit Games begins next week! Have you signed up yet? We’ll be participating, running a Friday Night Lights events over the course of the five weeks that the CrossFit Open will be taking place. More info below. In addition to the CF Open, we’ve got another awesome AOM profile to feature and celebrate, a new refer a friend offer, and a new twist to the Savage Club . All that and more below. Check it out!

Stay steadfast and unrelenting!


ANNOUNCEMENTS

  • Port Melbourne is Getting Wodify!

    As we welcome the Bamboo Crew to The Ox Box Herd, Wodify is on its way to our Port Melbourne home and all the power within. Tracking performances and reading all about the WOD, of which we are still to find a better app on the market to manage our gyms performances.

  • Collingwood is getting a community page!

    One of the awesome tools we have found at Port Melbourne has been the community page, it is an amazing place to share all of the things and as we are now growing into our Port Melbourne location, we want to keep each of our communities in the loop together but also make sure we are not bombarding everyone with information that is not important to them. So! Collingwood is getting its own community page too! This is a closed group of which you will be able to invite fellow Oxen to join.

  • CrossFit Open Friday Night Lights — Starts Oct. 11th

    We love the Open and in fact with the second open of THIS year upon, we have even had to move our awesome Ox Box Open to Next year to fit in all the fun. The CrossFit Open is what we peak for in our training program and this year we had a massive shift in programming to make up for this big change in the CrossFit season. With the shift in the open, taking into consideration feedback from students earlier in the year and making sure that we honouring students who are looking to DOMINATE.

    We are doing something different with the second open of 2019 with a Friday Night Lights Event! FNL is a fun night of competition to kick off each week of the Open. Starting Friday, Oct 11th at 5:00 pm and every Friday night for the 5 weeks of the Open, we will have athletes go competition in heats, completing the Open workout that was announced at 12:00 noon. You can come bring a friend, a drink/snack and cheer them on.

    For those who are registering for the open, FNL is for you!

    This year’s Saturday sessions will be our normal class times however we will be doing a modified version of the Open Workout.

    For those athletes who are registered for the open but will not be able to make FNL, do not worry, we have you covered and we’ll have platforms down the back on Saturday mornings ready for you to tackle it.

    All heats will be available for sign up in Wodify from Monday Next Week for those who are registering. If you are keen to find out more and register for the Open, go to games.crossfit.com.

  • The Ox Box Games moves to March 2020

    Be prepared Herd. The Ox Box Games is set to come back with vengeance in 2020 with our second Competition. The Ox Box Games is our annual in house competition where 2 EPIC teams go head to head and slog it out in some fun events. With The Open moving to October when we would normally hold The Ox Box Games, we are postponing it to next year in March.

    Will Team Black or Team Purple become victorious? More details to follow next year :)

  • Refer a Friend. You get $100. They get $100.

    Remember the first day you stepped into The Ox Box? Were you nervous? Excited? Maybe a little of both? You made a big decision that day to live a better life and be the person you were meant to be. How great would it feel if you could help someone you love to make a big change in their life too? Refer a friend to The Ox Box today and you'll BOTH get $100 off your memberships! READ MORE

  • The Savage Club gets a Boost

    You know we preach about making health and fitness a habit that you tackle at least 3-4 sessions per week. The Savage Club highlights those committed to training 20+! sessions per month. These students regardless of if they make the club 1 month or get their streaks to 34 months (like a Josh and Jellie), are setting an example to all about what is possible and we want to commend you for your efforts.

    As of October, we have a little extra incentive to get you all in the club and reward those who are committed. We are gonna have a little prize draw with the random winner getting something.


ATHLETE OF THE MONTH

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MATTHEW HAINES

This is a face we love to see in class… Lately even with opening a new business he has been consistently rocking up and doing the work, and this has been reflected in his movement patterns and results in workouts. We are really excited to see where this consistency takes him leading towards the end of the year. Hopefully this AoM adds a little extra motivation ;)

READ MORE


ARTICLE OF THE MONTH

AN OPINION ABOUT COMPETITION FROM A CROSSFIT COACH

via The Ox Box Team

Every year people do the open, and every year we undoubtedly have people re-do the wods, and why? Well, at the top end, it can end up being the difference between qualifying and not qualifying, sponsorship or no sponsorship, ultimately paycheque or no paycheque. At the grassroots level, however, we see so many people redo the workout, in some cases for all five weeks. But here's the problem...

READ MORE


NewsletterCoach JComment
How to set BETTER goals!

Whether you joined The Ox Box to lose weight, build muscle or just get fit and healthy, results start by setting a strong goal.

Chances are, you have set goals for yourself in the past. These could be work goals, relationship goals, financial or home organisation goals. You may have even set health and weight loss goals recently, but how many of these did you follow through with? The truth is, many health and fitness goals go unrealised. Often this isn’t a reflection on the person setting the goal, but rather the type of goal setting used.

When setting new health and fitness goals that you will actually achieve, we recommend you consider the ‘SMART’ strategy. Here’s what you need to do:

S – specific

Try to be specific about what you want to accomplish. Setting yourself a clear target will give you something to work toward. We alway recommend that you start by setting a goal based on how much time you will dedicate to your health, in our case we strive to get all athletes training 3 sessions per week. Or it could be something completely different, what every it is make sure you know if you will get it.

M – measurable

All goals should be easily measured or quantifiable, so you know where you’re at. Break these down into smaller groups: write a few short-term and long-term objectives, and tick them off as you meet each one. Stick at it, and as you notice more and more ticks your confidence will grow. Maybe it is to get into the Savage club which is 20 classes in a month.

A – achievable

The point of a goal is to extend yourself beyond your current capabilities, so set a goal that you will have to work hard to achieve. Do not be scared, challenge yourself, it does not matter if you fail, what matters is what you do next.

R – realistic

There are things that are outside the realm of possibility for some of us, no matter how hard we try. Setting goals which are unrealistic can result in a huge blow to our confidence. Rather than putting immense pressure on yourself to achieve a huge (and unreasonable) goal, break it down into simpler and more realistic goals. Think of it like this, if i am 5’6 there is no way my goal could be to grow to 6 foot.

T – timeframe

Goals need to be achieved within a set timeframe, otherwise they’ll become distant memories. A long-term goal should be broken down into smaller goals to keep you going. These little triumphs will help keep your motivation in check, as well as improve your confidence.

Have we got you feeling motivated to set some goals? Great! We have one more piece of advice for you. Consider the three different kinds of goal setters:

  1. Those who ponder their goals and action plans, but don’t write them down.

  2. Those who write down their goals and action plans, but don’t review them, or their progress toward them.

  3. Those who write down their goals and action plans, and regularly review them and their progress.

We’re sure you can guess which type of goal-setter is most likely to succeed. With this in mind, we encourage you to set aside half an hour of your time, consider your goals and action plans, and write them down. Then schedule a 15-minute meeting with yourself each week to review these goals. You’ll be achieving them in no time!

When in doubt, lean on us. We are here to support you in being your best version.

Coach JComment
The Ox Box Method - CYCLE 3

Welcome Oxen to Cycle 3!

Before we delve into what cycle 3 will entail for some of you who are new to The Ox Box Method and our programming within, now is the perfect opportunity to gain a better understanding of the WHY behind our Daily Programming so you are armed with all the knowledge of the reason we practise, train and test the way that we do...

The best place to do this is here - Read More

We have moved to a new era in our programming commencing with Cycle 3 as we are in the midst of winter and with approx 3 months remaining before The CrossFit Open is upon us, we are now at the halfway mark of our training paradigm.

What to Expect

There are 3 things over the next 3 months that we are looking to really start to get a handle on…

  1. Strength with Control

We will be involving a Squat Cycle over the next 13 weeks amongst other strength exercise while applying an incredibly powerful strategy called Tempo. Tempo allows us to build strength while gaining better control and understanding of our bodies. This potent tool only works however if Range of Motion and the Tempo are honoured. So it is less about how much you lift and more about getting the stimulus.

  1. Learn how to progress and tackle skills in a Metcon

A massive hole in our programming has been progressing our athletes in building better skills. Skills generally are more in the gymnastics realm. Think Pistols, TTB, Muscle Ups, Pull ups etc. We will be utilising a skill day to start to develop and further our knowledge of The Ox Box Method of progressions of skill. To give you an example, it is largely a waste of time to practise muscle ups, if you can not do strict pull ups and ring dips. It is the goal to be able to impart this knowledge on you, so you can then utilise these techniques in a Metcon environment to move your progress along faster.

  1. Get back to basics

With the open not far away, we know that getting better at the basics is going to be important. Think wallballs, pull ups and TTB, rowing and cycling barbells and Dumbells. You will see Open Style workouts start to populate the daily classes more frequently as we start to ramp up our condition to peak in October for an exciting time of the year. That and ABs for summer :)

How to Get the Most out of The Ox Box Method

Hit these 5 simple points and you should be good to go

  1. Read the daily brief before you workout

  2. Turn up with the intention of giving it 100% of what you have in the tank

  3. Commit to training a minimum of 3 sessions per week

  4. Be humble in your accomplishments and vulnerable in your failures.

  5. Have fun, we have the privilege of getting to train in an awesome environment and to improve what our bodies are capable of. How fucking lucky are we.

See you in the studio you bunch of Savages :)

Coach J Comment
Brian Brady - Athlete of the Month July '19
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Brian Brady

An open letter by Coach Josh,

With over 370 workouts under his belt, Brian is a straight up pleasure to coach and have in our training environment. I love having him in my morning 5:30am class (see below) because of his lack of ego and desire to make small improvements each and every single session. This is what it is all about, training being apart of ones lifestyle, not just something that you have to do.

Brian has been consistently be doing extra work with coach Renee around all things health and fitness for over a year now with amazing growth not only inside the studio but outside, improving his nutrition and recover has really lead to his major improvements in the studio.

Keep it up my man!

MEMBER SINCE: 

18/09/2017


HOW OLD ARE YOU?

33

WHAT IS YOUR PROFESSION?

I'm an actuary (prizes to anyone who knows what that is!). Basically I make financial projections to help insurance companies / Super Funds manage their balance sheets and financial risks. At the moment I'm working for a large Australian insurer providing technical pricing guidance to assist portfolio strategy.

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

So, there are 'tree tings' people probably don't know about me:

- I'm from Ireland

- I have an accent

- I love a good potato

Other trivial info:

- I arrived in Melbourne in Jan '17 after 7 months of travelling. I only intended to stay for a few months

- now I'm practically a local.

- I hitch hiked solo through Central America in 2016.

- My brother also lives in Melbourne with his Aussie wife and I'm an uncle to 3 Aussie children.

- I'm an uncle to an adorable dog called Finn!

- I've almost perfected the pronunciation of 'TH'.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

Josh welcomed me and we sat down to talk about why I chose Crossfit and what my goals were. I remember specifically asking about The Ox box approach to technique and good form. Josh reassured me they take technique very seriously and I was sold.

HOW DID YOU FIND THE OX BOX?

Google machine

What has been a special/favourite moment in your CrossFit journey?

First Ox Box open - the camaraderie and the buzz in the box is amazing.

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BRIAN'S STORY

I guess I would have to say I was a late bloomer when it comes to sports & fitness. I wasn't really 'sporty' until I was about 14 years of age and realised I was fat! So I just got up and started running (Forest Gump style).

After a few years of running and smashing 5km / 10km goals I decided to take on the Dublin marathon in 2010. After a respectable time and a very sore body, I realised long distance wasn't for me and that the body wasn't designed to run 42km in one go. So I started branching into the gym. I was never much of a gym goer pumping weights (I know, you can hardly tell), I always found gyms kinda boring. So I mainly stuck to the classes (body pump, conditioning, yoga etc) and kept up my running on the side.

FINALLY - I found Crossfit (insert heavenly sound here). My London flatmate Matt introduced me to it. I dabbled in it for about a year and realised this was exactly the type of gym I wanted to be part of. It had a good mix of conditioning, strength and mobility so it ticked all the boxes. In addition, the box is a community so you get to know the people you're working out with.

After about a 2 year break from Crossfit, I eventually picked it up again at The Ox box and haven't looked back since!

Tell us about your CrossFit experience, and why you enjoy training

After a few months training in The Ox box, I was seeing some great improvements, but I also realised if I wanted to Rx the WODs I needed to put in some extra work and that's when I started PT work with Renee.

The improvements in the past year have been amazing - first muscle up, toes to bar, HSPUs, overhead squat (never thought this was possible), squat snatch and all round better mobility. I can also dabble a bit more in the Rx space too. Thanks Renee :D

I like that we just need to turn up at the box and all the programming is worked out, you don't have to think. Phones are left behind and you can just concentrate on health and fitness for 1 solid hour.

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If you can’t love yo ‘self, how in the hell you gonna love somebody else - can I get an Amen up in here?!
— Ru Paul

GOALS

PERSONAL:

Managing to find that balance between work, relationships and health. We can too easily let ourselves be switched on all the time and personal life tends to suffer.

PROFESSIONAL:

I'd like to lead a team in my area of expertise. I like engaging with people and have a passion for encouraging people to meet their full potential.

HEALTH:

I want to be able to Rx all 5 workouts in the next Open. After the last open, I reviewed all previous open workouts from the past 5 years and noted all Rx movements I currently can't do. Then I gave Renee the list and said these are my goals!

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Sure if you can’t have a laugh, then what’s the point!
— My Grandmother

WOD

WHATS YOUR FAVOURITE WOD?

Any workout that doesn't have burpees.

3 SONGS YOU LOVE TO WOD TO?

Ubu - Methyl Ethel

17 - MK

This Charming Man - The Smiths


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'd go back to the 50s/60s post war boom. This era has always fascinated me. I'd probably just drive around in a Mustang and party.

WHEN DO YOU PREFER TO TRAIN?

Mornings - but never 5:30, that's ridiculous.

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja - have you seen how fit they are?!

WHAT'S YOUR FAVOURITE TREAT FOOD?

hot chips, hot chips, hot chips

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

Salted Butter (side note - whoever created unsalted butter should be shot)

If you were in the Zombie Apocalypse what would be the object you'd always have on you?

24Kg Kettlebell - smashing skulls and smashing goals

You check the WOD and think, "HELL YEAH", the WOD has _______________ in it?

Box Jumps

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

A sword (because it looks cool) and a cape (because it looks cool)

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

Anywhere in the northern hemisphere - for some sun. Lucky I'm off to the States this month.

BRIAN’S TIPS FOR READERS

BURPEES - THEY NEVER GET EASY!

New Program - PLATFORM

We are excited to present the newest kid on the block to The Ox Box schedule…. PLATFORM. Allowing The Ox Box to continue to support all of our athletes in becoming the Healthiest and Fittest versions of themselves.

Platform is now available for booking via WODIFY. Platform is also the housing for our additional tier of programming that supports our students who are looking to compete in local competitions. This tier of Programming is called Ox Box Savage Unit or OBSU for short. PS the newest cycle of OBSU is set to commence on 1st July 2019 when the paradigm shifts and The Ox Box Method cycle 3 commences. If what i am writing does not make sense to you, feel free to read this article for more info.

Who can book Platform?

Platform is available for all students and thus all students can book a Platform. As it is unsupervised, personal responsibility is a must, so we humble request that you are alway aware of your surrounds and respect ALL other athletes in the studio.

What can i do during my Platform reservation?

  • Additional programming provided to you by a coach. Everything from your rehab program to accessory work to achieve your first muscle up

  • Completion of “OBSU” our competition tier of program that compliments the regular CrossFit Classes

  • Additional strength or olympic lifting work or maybe some flexibility and mobility work

Why is Platform ?

Our goal is to guide and inspire all of our community to be the best possible version of themselves. How do we look after our brand new students to the studio while also supporting our long standing students in their health and fitness? This is a very tricky balance and it is our help that Platform helps find this.

Platform gives flexibility to all of our athletes to be able to do more if they desire and allows The Ox Box to support this goal.

PLATFORM Service Rules

  1. One person per lifting station.

  2. Reservation entitles you to one hour of lifting.

  3. Reservation required - Do not rock up

  4. Standard No Show and Late Cancellation penalties apply

  5. All classes and Private Coaching sessions have PRIORITY over equipment

** IMPORTANT **

Platform is not a RIGHT of membership at The Ox Box but a gift from The Ox Box to you. Thus, failure to be anything but respectful to ALL athletes and coaches to have the opportunity to utilise the studio for your continued health and fitness goals will not be tolerated. Reservation abuse will be result in temporary or permanent suspension.

Outside of that, we hope you enjoy it :)

Bookings are now available for your pleasure.

Coach JComment
The Ox Box Programming Paradigm

The Paradigm Overview

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

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

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

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

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

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

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

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

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


THE PARADIGM STRUCTURE

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

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

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

Macrocycle

Duration : 12 Months

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

Structure : Each Macrocycle contains 4 Mesocycles.

Cycle 1 - Jan / Feb / Mar

Focus = Strength | Power

Cycle 2 - Apr / May / Jun

Focus = Power | Conditioning

Cycle 3 - Jul / Aug / Sep

Focus = Conditioning | Stamina

Cycle 4 - Oct / Nov / Dec

Focus = Stamina | Strength

Mesocycle

Duration : 13 Weeks

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

Structure : Each Mesocycle contains 6 Microcycles


Microcycle

Duration : 13 Days

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

Structure:

Example Micro

Day 1 - Monday

Day 2 - Tuesday

Day 3 - Wednesday

Day 4 - Thursday

Day 5 - Friday

Day 6 - Saturday

Day 7 - Monday

Day 8 - Tuesday

Day 9 - Wednesday

Day 10 - Thursday

Day 11 - Friday

Day 12 - Saturday

Day 13 - Monday ( TEST DAY )


THE PARADIGM STRATEGY

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

  • cardiovascular/ respiratory endurance,

  • stamina,

  • strength,

  • flexibility/mobility,

  • power,

  • speed,

  • coordination,

  • agility,

  • balance

  • and accuracy)

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

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


THE PARADIGM LEVELS

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

Fitness = Fitness aka Health

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

RX = Performance

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

OBSU = Competition

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


THE PARADIGM VOLUME

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


Coach JComment
Tom Rea - Athlete of the Month June '19
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Tom Rea

An open letter by Coach Josh,

Tom is a straight up nice dude. Finding his place in our early morning classes, this quiet achiever humble attacks each workout striking the right balance between pushing himself and staying safe which has lead to big improvements in his fitness and mobility.

Anyone who will happily tackle a workout 5kg under the Rx weight is someone who’s mindset is in the right place when it comes to training.

I am excited to see how you continue to improve Tom, especially with your dedication to your overhead mobility, it is a slow road but a worthwhile one. Keep listening and keep pushing, i am excited to see how you go in October with the second open for 2019.

MEMBER SINCE: 

17/01/2017

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HOW OLD ARE YOU?

37

WHAT IS YOUR PROFESSION?

IT Consultant / Project Manager - at the moment I'm working with clients to help develop IT strategies and fulfill their technology aspirations for new commercial office buildings.

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

I'm a Kiwi (yes I do dead lufts from the mud shun - respect to Coach Kev). I've lived in a lot of different places throughout my life including NZ, US, Guam, Malaysia, Singapore, Egypt, London, Paris, and Melbourne which I have to say has been the best yet. Also, I'm about to become a Dad in August which is super exciting :)

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

Laura and I came in and met with Coach Josh, we were both really keen to try something different. We had been doing F45 for a year before and CrossFit seemed much more exciting. I think it was a Saturday morning, and the metcon must have been cleans or snatches because I could remember lots of barbells being dropped from a great height... slightly intimidating!

HOW DID YOU FIND THE OX BOX?

My wife - she always has the best ideas

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TOM'S STORY

As a child I was mainly into team sports such as Soccer, Rugby, and Basketball. Later on in life when my social life sometimes got in the way of the obligations of team sports I got into long distance running as it's a great way to exercise and clear the head while getting to explore new places. When I moved to Melbourne I wanted to get more serious about my fitness and I joined F45 in Fitzroy for a year which was great but started to get a bit repetitive. Laura and I then came into the Ox Box to give it a go and we haven't looked back since!

CrossFit is what gets me out of bed in the morning. It's not the fear of the no show fee penalty, but the jolt that I need to get the day going. Let's be honest, if you can get through a CrossFit workout first thing in the morning, you can tackle anything the day throws at you.

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You miss 100% of the shots you don’t take
— Wayne Gretzky

GOALS

PERSONAL:

In my personal life, my (our) goal has been to start a family and we're both super excited and blessed for this to be happening very soon!

PROFESSIONAL:

To never get into a comfort zone and to never stop learning.

HEALTH:

Generally improve in all weightlifting and gymnastics movements, but in particular this year I've been focusing on improving my squat strength, and my shoulder mobility.

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Be the change you wish to see in the world
— Mahatma Gandhi

WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

CrossFit Open 2019 - I was able to RX 3 of the 5 WODs (even if it wasn't pretty!).

WHATS YOUR FAVOURITE WOD?

Murph - it's a great benchmark workout, but also a great way to commemorate Australian and New Zealand Forces.

3 SONGS YOU LOVE TO WOD TO?

Harder, Better, Faster, Stronger - Daft Punk
Eyes - Rufus du Sol We
Are Your Friends - Justice Vs. Simian


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?

Into the future, according to Back to the Future we should have hoverboards by now so I want to know when we'll be getting them.

WHEN DO YOU PREFER TO TRAIN?

Mornings, it's good to shock your system to prepare it for the day ahead.

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Drunken criminal with missing limbs or agile warrior that can do flips - Ninja!

WHAT'S YOUR FAVOURITE TREAT FOOD?

Juicy Lucy burgers - if you don't know what they are, Google it. Amazing.

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

Hot sauce

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

Light Saber - better than a shot gun as there's no need to reload.

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

A pair of nunchucks because Michelangelo

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

Sunbathing on the Mediterranean with Bae in Cassis

TOM’S TIPS FOR READERS

Don't listen to me!

MAY EVENT
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25th | 8 AM - 10 AM

Members = Free

Visitors = $15

BARBELL:

We are kicking it off with 2 hours to complete...

The CrossFit Total

Back Squat

Strict Press

Deadlift

-We will be workshopping each movement, cranking the music and hitting those 1RM’s-

BRUNCH:

Once the barbells are away, time to eat!

Bacon . Eggs . Sour Dough . Juice . Fruit Salad . Yogurt

How you combine them is up to you.

There will be GF free option.

HOW TO BOOK:

Register VIA Wodify, under Events/Work-Shop program.

Visitors book and purchase here.

RSVP/ Booking Cut Off:

Tuesday 21st May 2019


Coach JComment
Claire Willis - Athlete of the Month May '19
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Claire Willis

An open letter by Coach Josh,

A member of our awesome community for last 12 months, Claire has made a mark but the good kind :) She has trained in over 200 sessions (that is f**king impressive) and settling into the 6:30 am class, using the WODs as a means of improving her strength and making everyone jealous with her impressive gymnastic skills.

She is hitting all kinds of personal records with a notable elusive first muscle up! and has done so without EGO and consideration for her fellow athletes. Watching her compete in her first CrossFit Open was such an example, with Claire being intelligent in her training and choosing to scale workouts in order to continue to be able to turn up for her next training session.

I am really happy to recognise her as our AOM! She exudes a welcoming smile, a bright personality and is always eager to learn and take the teachings of her coaches on board. The crew are constantly impressed by Claires positive vibes, dedication and hard work and in the mere year she has been with us.

Keep it up Legend, thank you for being apart of our community.

More importantly thank you for imparting in the greater community the the importance of health and fitness.

MEMBER SINCE: 

10/05/2018

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HOW OLD ARE YOU?

29

WHAT IS YOUR PROFESSION?

I’m a postdoctoral research fellow and clinical exercise physiologist – essentially a scientist that experiments with exercise as medicine. I work mostly with children with cerebral palsy and other neurodisabilities, developing and testing new paediatric rehabilitation models, and creating a bit of a paradigm shift in the process! I’m very passionate about knowledge translation (making sure our science gets implemented into practice), and I do some lecturing to support our next generation of allied health professionals in paediatrics. At the moment I am leading a big clinical trial in Melbourne that is supporting young people with disabilities to exercise at their local gym, but am also working on projects investigating heart function during exercise in children born very premature, and evaluating neurorehab services in rural and remote areas. The very best part of my job is being able to work with such awesome kids and their families, and I am very privileged to be able to share in the joy of their movement experiences and achievements. I absolutely love what I do.

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

When I was 21, I booked a one-way ticket out of Australia and traveled solo for the best part of 2-3 years. I was very shy and introverted (I still am, but manage social situations somewhat better than those days), and this experience genuinely transformed me as a person. I didn’t really have a plan, which was sometimes silly but mostly great because it meant I had to continually think on my feet, embrace spontaneity, and adapt to whatever situation that landed me in! I lived and worked in some amazing places in the world, from rehab centres in the mountains in Norway, to onboard cruise ships sailing the Caribbean, to remote village hospitals in Nepal. It was an extraordinary experience filled with exceptional people that changed me for the better!

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

I met Tommy first! I so vividly remember this, he took me through my initial health/exercise interview before my academy started with James. When Tommy asked “What are you looking for in your exercise experience”, I answered without hesitation and said, “a community”. His eyes grew wide and his face lit up like a kid at Christmas as he replied, “that’s what we are!!!”. Just in case such authentic, raw passion for the Ox Box hadn’t been enough to convince me (it was), he was also well versed on effective sales strategies for females in their late twenties, casually adding in that there was a crossfit doggo called Murph (who ran up on cue). Signed, sealed, delivered, I was on board.

HOW DID YOU FIND THE OX BOX?

My partner Dylan (once a crossfitter) had been encouraging me to try crossfit for years, and after moving to Melbourne I was looking for a fitness pursuit that would also help me make friends! After a failed attempt at a popular circuit-based workout gym (I made zero friends), I googled ‘CrossFit near me’, and after evaluating the available options, Dyl specifically recommended this one. I ignored his advice, had a terrible experience elsewhere, decided to take Dyl’s advice, and never looked back!


CLAIRE'S STORY

I grew up in country Western Australia, in a goldmining town in the middle of the bush. We were always pretty active as kids, spending hours on our bikes, playing in the local creek, and staking out the bush lookout. My Dad was convinced he was another Steve Irwin (even wore the same khaki get up), so chasing lizards (and being chased by lizards!) formed a decent chunk of my early physical activity experiences. My mum enrolled me in my first gymnastics class when I was 7, as by that point cartwheeling had become my preferred mode of locomotion (especially down supermarket aisles). Down the track, my sister and I were accepted into one of the academies in Perth, which opened up a heap of opportunities for us, and we were incredibly lucky to train under ex-Olympians and alongside very talented gymnasts for many years. After retiring at the old age of 16, I attempted to play every sport my high school offered after having focused my attention on one sport for so long. One of my PE teachers tricked a few of us into attending state trials for volleyball, and that evolved into quite a few years playing and coaching in a sport not normally frequented by those of us challenged in the height department. Completing a sport science degree at uni exposed me to more traditional gym-based training which I really enjoyed and pursued on and off since. Mixed with my love of gymnastics, I can’t believe it’s taken me this long to join CrossFit. I love the variation and the infinite pursuit of competence/excellence (be it performance or health) – you can always be better!

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You miss 100% of the shots you don’t take
— Wayne Gretzky

GOALS

PERSONAL:

Dyl and I spent most of last year setting ourselves up here in Melbourne…now I’m excited for us to spend some quality time enjoying life on the east coast, and doing some exploring (locally and internationally)! That’s Goal 1. Goal 2: Get a dog!

PROFESSIONAL:
Long-term, to be leading my own research program, and supporting research students to answer the big questions that are important to the kids and families we are doing our research for. My journey so far in this industry has been made possible by some incredible women in science, so building a program underpinned by a positive and supportive culture, a strong mentoring focus, and collaborations with other teams is an important component of that goal.

HEALTH:

Crossfit has really helped me find a renewed purpose with my training, and has also helped me develop a lot more resilience around a health condition I manage. More than anything, it has really encouraged me to push the boundaries on what I am capable of day-to-day. My health goals at the moment are about committing to practices that sustain the good patches (and eliminate the bad), so I can do the things I love at optimum capacity. Creating a healthier work/life balance (or harmony!) is currently the focus.

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Be the change you wish to see in the world
— Mahatma Gandhi

WOD

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

I recently experienced my first Open, which was every bit the highlight everyone guaranteed it would be. Seeing so many people smashing glass ceilings with the whole box cheering them on was very special! The Ox Box Games also comes a close second. But I think my favourite part of the journey so far has been as simple as feeling very much a part of the community that Tommy promised me I was coming into!

WHATS YOUR FAVOURITE WOD?

Anything gymnastics. Although I do enjoy the strength/RM days too!

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

At the moment anything squat-related, because my legs need to get a lot stronger. But if we are talking fun, bar muscle ups take the win.

3 SONGS YOU LOVE TO WOD TO?

1. Undercover Martyn – Two Door Cinema Club
2. Opposite of Adults – Chiddy Bang
3. Sunlight – Bag Raiders


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 – back to the sixties and Beatlemania.

WHEN DO YOU PREFER TO TRAIN?

Mornings!

WOULD YOU RATHER BE A PIRATE OR A NINJA?

Ninja! Working on cruise ships channeled the pirate life, so would be keen to explore the ninja world.

WHAT'S YOUR FAVOURITE TREAT FOOD?

Hot cross buns! Actually they are currently a staple in my diet so hardly a cheat food. Has to be hot chips.

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

Coriander

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

Hermione’s bag from the last Harry Potter movie that can fit anything in it but still be feather-light. Must include the tent.

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

A trampoline and a cup of tea

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

K2, the world’s second tallest mountain in Pakistan

CLAIRE’S TIPS FOR READERS

  1. Health is everything.

  2. Never stop learning.

  3. Explore, dream, discover.

When should you level up your training?

So you’ve been training for a little while now, you are reading the daily briefs, you have found your groove with terms such as EMOM and AMRAP and you are seeing improvements in your fitness levels and body composition – how GOOD is that!

While you are gaining all the benefits of training consistently, have you finished a workout well under the time cap or even thought to yourself “that wasn’t too bad” after a workout? These are two signs that it may be time time to level up your workouts.

If yes, is the answer then continue reading :)

1. You could do another round or finished well under the time cap
As much as we dislike the saying “no pain no gain”, it does have some element of truth behind it. We are not saying train to the point of hurting yourself, just training to the point where you hurt yourself today but tomorrow you are ok. You need to challenge yourself to create adaptations, you need to try that different pull up band or throw in some double unders into those sets of singles.

When you feel like you have tried your best at a workout, kept good technique throughout and could still complete another round, it is time to make those sessions a little more challenging.

2. You no longer feel the good DOMS
Good DOMS (Delayed Onset Muscle Soreness) is a great sign that your body is being challenged. in a nutshell DOMS are micro tears that occur in the muscle when you push your boundaries. Do not worry, these are the good type of tears, these are the tears that help build lean muscle mass and help you get stronger. The muscle you are working hard in your training sessions and your muscles are responding to your workouts.

The body is very efficient at adapting to exercises and at creating a mind-muscle memory for movement patterns, so an exercise that gives you DOMS one week might not give you the same DOMS the next week. However, if you’re working hard and being challenged enough at each workout, you should feel some DOMS on a regular basis.

If you haven’t felt any DOMS for a few weeks now, it could be time.

But remember, there are good DOMS and bad DOMS – please make sure it’s the good ones you’re feeling and if you are not sure, speak to your coach.

3. You could push out more reps
When there is a set amount of reps in a workout and you can complete them at ease.

A simple test is to look at the last few reps of an exercise – do they feel slow and strenuous, leaving you short of breath? Or are they the same speed and effort as the first reps of a set and you could probably complete another ten?

You should always have a few reps left in the tank – that’s what is going to get you through the rest of the class – but if you know you could do more, it’s time to look at adding weight, increasing the weight you’re using or moving on to a progressed version of the same exercise which you may finding sitting in the RX category.

4. When you hit a plateau
Fitness plateaus are frustrating. You can be training on a regular basis, thinking you’re training hard enough and really getting the workouts done, but you aren’t seeing any results and all progress that you were making seems to stall.

Plateaus happen, Your body has adjusted to the workout routine and level you are currently training at and simply, it isn’t being challenged enough anymore so you’re not seeing any changes.

It is absolutely time to level up your training! You need to give your body a wake up, challenge it, and breakthrough.

How many of the above did you say YES to?

Sitting in your comfort zone isn’t going to get you the results you’re after, so tackle it, talk to your coach about taking the next step to level up your training. You’ll know if you’ve levelled up too soon because your coach is normally on your arse about technique and you can always step back and wait a little longer before giving it a go again.

A few signs that you’ve levelled up too soon:

  • your technique goes out the window with a heavier weight

  • your form suffers when you try to continue for the set amount of time

  • you experience bad DOMS

Coach JComment
Adam Rice - Athlete of the Month Apr '19
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Adam Rice aka Mr Rice

(i have often wondered if the nickname happened due to the ever dashing pepper hair)

An open letter by Coach Josh,

Mr Rice is the 2nd longest standing member of The Ox Box much to his disgust. He has made no secret, that he will be hanging around to claim the title of No. 1 if ever they decide to leave. After a hiatus for an extended overseas trip it was so good to see him back for his triumphant first workout post break.

So why athlete of the month?

I have had the honour of sharing many amazing moments through his health and fitness journey. I was reminded of my favourite recently as I was going through some old photo’s. I came across what was his “fat photo” before we started working together to better his nutritional habits. It was like looking at a different person. What was placed into focus was the persistence and perseverance that Mr Rice can exude. See, whatever information I provided in helping him shed the weight, it was HIS willingness and commitment that had him achieve the results.

Over the many years of working together, the ups and downs, it is this amazing quality that continues to shine through. As he now works through the work life balance and improving the strength of his back, it is that same commitment to his mobility that will see the results occur, not by some quick fix but by determination and resolve just as his showed when losing the weight.

I am incredibly grateful for his courageous walking of the gang plank when he first came into the studio and the trust that he continues to show me to be able to contribute to his health and fitness.

As I write this it is hard to convey the love I have for this man, and a genuine respect for who this man is. Spending time talking to him will always make my day better, so if you have not had the chance yet, make sure you go over and say hello. It will be worth your while… no pressure Mr Rice :)

MEMBER SINCE: 

29/12/2012

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HOW OLD ARE YOU?

36

WHAT IS YOUR PROFESSION?

I keep my fingers in many pies but my passion lies in taking ideas for web applications and turning them into viable products.

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

Many naturally assume that I put a lot of effort into my hair but I actually wake up like this. What you really don't know, however, is that I use my hair as a distraction from my inadequacies. For instance, I pretty much have the world's smallest tongue. I also have trouble breathing out of my oddly shaped nasal cavities. As a child, I lost a plastic wall plug up there and was too embarrassed to tell anyone about it. It was found by a doctor at much later date when investigating bad breath. My mother keeps the (mouldy) evidence in an album with all of my first teeth.

WHAT WAS YOUR FIRST EXPERIENCE AT CROSSFIT COLLINGWOOD?

When I arrived, the concrete was still wet. I started walking the plank to towards some friendly faces but Josh quickly ran over to save me from an inevitable fall into the mirky waters below. Years have past but I'm pretty sure Josh looked deep into my eyes and whispered "I got you"... or maybe it was "you got taco on you"... I just can't remember.

HOW DID YOU FIND THE OX BOX?

The founders painted the town purple in one of the most prolific examples of Guerrilla Marketing in the history of Collingwood.

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ADAM'S STORY

You could expect to find the movie of my life under Cliché Every-person Tales Of Childhood Insecurity leading to a sophomore release within Understanding Of Self Actualised Through Typical 30s Adversity. When I joined CrossFit Collingwood, my goals were driven by body issues. While this is a poor lens from which is view the path—and most likely the reason for previous failures—I'm grateful that it got me in the door.

The first step in my development was learning the difference between diet and nutrition through the Precision Nutrition course. The combination of finally understanding why I couldn’t lose weight when I thought I was eating “correctly” and the terrifying knowledge that Josh was watching me at all times lead to a more than 25KG loss. This was actually life changing for me—it may have only placed a cover over broader issues of well-being but at least it made me happier and reduced my cognitive load—and I’m confident this created the space for further development.

Given a new sense of encouragement, I’m pretty sure I missed the point of CrossFit. I was driven to keep posting bigger numbers on the bar but without the balance of mobility. As someone who has always been a desk worker, I’ve long struggled with back pain that I would push through because, you know, I was so tough. The combination of an unsuitable work environment and trying to do more than I should lead to a bulging disc and a year off. Probably the worst part of this was the knowledge that I could blame the desk all I liked but, if I had done what I was told, this could have been avoided.

Listen to your coaches…. they know shit!

Yeah, mobility takes time and, if you have a busy life, it can be hard to fit it in but give a few months screaming in pain a try and decide which you prefer.

I spent most of 2018 travelling in Europe. My goal was to slow down a bit and take some stress off, but it actually lead to a period of self-analysis. I’ve returned with a slow and steady plan for 2019 and, while I push myself, I’m pushing within my limits. I sincerely missed exercising last year and never felt quite right without it. While some incredible athletes do CrossFit, CrossFit is about feeling better and living longer. Not being hung up on the ℞ weight and applying the intent of the workouts to where I’m at has made me far happier than I’ve ever been. But don’t get me wrong, if you’re a little better than me, watch your back, I’m coming for you.

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The answer is not more hours, it’s less bullshit
— David Heinemeier Hansson

GOALS

PERSONAL:

Travelling taught me I need to relax more… and travel more. Not only do I find that I’m just a nicer person when I have some balance in my life, but I like myself a whole like more. So far this year, I’ve done a pretty good job of slowing down, but there is plenty of room to do better so I’ll keep chipping away at it.

PROFESSIONAL:
I’ve set myself some pretty ambitious goals for the next year. I’d like to almost double my income while further reducing my hours. I’m a director of three businesses and can see areas I can focus on to find the growth but won’t be allowing myself to fall back into old work patterns—I’m really looking forward to the challenge. Will I achieve it? I guess I’ll have to be good enough to fill out this survey again in a year for you to find out.

HEALTH:

I’m really honoured to be following Tammy because I pretty much just want to be her. This year is all about enjoying the journey, being happy, and bringing greater consistency to all areas of my health and fitness.

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If you break the rules before you master the fundamentals, you’re not a disrupter, you’re just wasted potential.

WOD

WHY DO YOU ENJOY TRAINING AT THE OX BOX?

There is so much to love. There are the community and encouragement—I’ve always felt connected to the people at CrossFit Collingwood. I also get bored pretty quickly, so the diversity suits me perfectly. But, even if I’m playing it cool on the outside, I’ve got 0 internal chill, so I’ll be celebrating every little PB.

WHATS HAS BEEN A SPECIAL MOMENT IN YOUR CROSSFIT JOURNEY?

One Open, the box took a photo of Sam Cumming, the late Dan Edgar (lost to Sydney), and I laughing (clearly I’d said something super hilarious). That photo made its way to my Tinder profile (not sure I got permission for that one, soz) and then a cute lady was like “oh ddddaaaammmmmnnnnn, look at him”, and so now I’m not single. I think that’s pretty special. CrossFit Collingwood, bringing hearts together since at least 2016.

WHATS YOUR FAVOURITE WOD?

I love getting better at the things I’m terrible at. It would be hard to design a workout that tests my weaknesses better than Murph, and so it’s always been a favourite. Maybe if they replaced the squats with burpees or something.

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

Snatch. Every gain I’ve ever had with snatch has come from getting better at technique. When I was trying to beat my last PB, the bar would float up to my eyes, but I just couldn’t drop under it. It’s such a no-bullshit lift—it doesn’t matter the size of the guns you bring, the snatch will disarm you.

3 SONGS YOU LOVE TO WOD TO?

Mid-WOD, I’m all about hard and fast beats; I never got sick of the year when Pendulum was on permanent rotation. For the other 50 minutes, however, I’m bringing strong women with funky beats:
• Offence — Little Simz
• Like Sugar — Chaka Khan
• New breed — Dawn Richard

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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’d probably go back a decade and tell myself to stop drinking and put all that money into Bitcoin farming.

WHEN DO YOU PREFER TO TRAIN?

Midday breaks up the day

WOULD YOU RATHER BE A PIRATE OR A NINJA?

I’d much rather be a ninja—although I’d probably be an early Naruto pigging out on ramen and generally considered to be a bit of a dick but can release the power of a Silver Fox in a time of need. Fantasies aside, I think we know I’m more likely to be a drunken idiot walking a plank (and stories comes back around).

WHAT'S YOUR FAVOURITE TREAT FOOD?

Oh, pizza for days. But none of that all-the-toppings-with-a-stuffed-crust shit, just a couple of top quality ingredients and a wood fire.

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

I used to be a hardcore chilli addict. These days I’m a lot more moderated, but I still love a little bit of a tingle.

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

Shoes? My limited understanding is that zombies are not particularly agile, I feel like I could basically just speed walk away.

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

I’m a walking stereotype; give me a Mac covered in stickers and some noise-cancelling headphones.

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

Iceland. It’s like being on another planet; it’s gorgeous. Maybe one day I’ll even get around to putting up travel photos.

ADAM’S TIPS FOR READERS

Filling out the Athlete of the Month survey can take some time if writing doesn’t come naturally to you. When Leish tells you to do it on the weekend, listen to her.

Our Ox Box Community

The community at The Ox Box provides support. It can be the first smile you see in the morning, it can be the honest interaction with a coach that you needed to breakthrough your own self imposed barriers, it can be encouragement of others as you finish off that last rep of a workout.

The sense of community at The Ox Box is unique; and something we are always very proud of. Within our studio walls, we strive to know one another, help each other with technique, compare workout results, and discuss nutrition to name a few topics.

This doesn’t happen in often regular gyms, generally no one speaks to one another except to occasional ask “are you using this?” In a traditional gym, if you carry out a 2k row with 20 air squats EMOM, you would get a lot of funny looks as you jump on and off the rower. Especially when you collapse to the floor afterwards trying to gulp in air for 5 minutes after you complete your workout!

At The Ox Box you know names, life stories … you know the people, they are your friends. In our studio we have a group of people who support each-other in achieving the best versions of themselves and coaches who help guide us there when we struggle to see it ourselves. In a world so brought together by gossip and bringing people down, here we strive to have a community that lift each-other up.

Our Oxen stay behind after they have finished their workout to chat, stretch and comment you on your performance and effort you pushed in your workout. The studio is full of like-minded people who understand that to achieve results you need to be uncomfortable.

When we’re tired and are struggling to complete a workout we begin to doubt our ability to finish, or even turn up sometimes, it is this community that help us hold ourselves accountable to our goals, even when we struggle to see them. This community provides motivation to turn up tomorrow even when the discipline of doing so has started to fade.

You are no longer going to train at the gym, you are going to train with a group of like minded individuals who want nothing more for you to achieve your goals, why you ask? Because you want the same for them.

The support of the CrossFit community even affects us physiologically, training in small groups create a greater release of endorphins than when working out alone, even when the same amount of work was done.

We can scream and grunt as we lift heavy weights, we can fall to the floor in a sweaty heap after using the rower, we can cry with frustration, even laugh at disasters. This is a special environment filled with incredible people who think it’s ok. We can be vulnerable without fear of judgement. We can try, fail and be respected for our efforts.

This sense of community, sometimes known as a ‘cult’ outside of the box, is one of the special features of CrossFit. Working out within our CrossFit community makes us feel good and encourages us to push ourselves to new limits that we didn’t think were possible. It is a special thing that we can develop further by welcoming new members and making them feel that they accepted as part of that family.

Thank you for being a part of ours.

Coach JComment
Why we are a Non- Biased Program

After programming for CrossFit for the last seven years, I have learnt some essential lessons, and the learnings never stop a-comin".

One of the most common things I hear and have heard in the past is that our programming isn’t “CrossFit” enough. Often complaints from members that your program doesn’t spend enough time on strength training?

Most people’s view of CrossFit is a popularised one. Double sessions, involving a strength component followed by a Metcon. However, this is NOT what CrossFit is. If you are every interested in having a look at what CrossFit HQ programs daily, head over to crossfit.com and have a peak. Double days are Very rarely programmed, and some days a 5 x 5 back squat is the only thing needed to accomplish.

The strength and conditioning program we provide at the OX Box is one of longevity; we look to design a program that is centred around health and improving performance. We aim to switch an understanding from volume to intensity and the importance of the WHAT you do in the hour as opposed to the AMOUNT you do in the hour. This is a topic we’re particularly passionate about, which you’ll probably pick up on in one of my rants :).

We concentrate on General Physical Preparedness or GPP for short. This will see you having the ability to turn up to the studio 4+ sessions per week, combining that with all of your life stress, family, work, puppies, without feeling like you have hit a brick wall.

Then your training program is something that is maintainable, that will allow you not to burn out and keep improving in not only what your body can do but the way it can do it because consistency is what has you achieving.

Keep improving the standard team!

Coach JComment