The 2019 Ox Box Athlete



Dear Oxen,

As we embark on our 6th year of awesomeness, we look at how we can collectively live healthier, be happier, and move better. Our goal has alway been to guide and inspire you to be the best version of yourselves and after the 1st month of 2019 draws to a close, we want to keep the steam going in the months to come.

We want 2019 to the year of the ‘Diligent Athlete’ at The Ox Box.

Diligence is having or showing care and conscientiousness in one's work or duties. Specifically in regards to your health and fitness, this doesn’t necessarily mean having the smartest or the most analytical approach to a workout nor being the athlete who understands the every aspect of the WOD instantly every single time.

It means having goals; creating the roadmap to success and finally taking the necessary steps towards those goals.

It means entering the gym with a purpose and a focus that applies to each month, each week, each workout, each set and each rep with this same focus applied at home and work in the choices we make around food, recover and sleep.

This all leads to you pushing the needle just a little towards the direction you want for yourselves in this very important part of our lives. Now we are not saying that “you must put 100% into concentrating on your health and fitness in 2019”… although i would be lying if i did not think it was a great idea :)

Sounds good Coach!, but what does that actually mean?

Understanding - Read the daily workout brief, understand what you are trying to achieve with this important hour of your life.

Discipline - We cannot always be motivated, a lot of us do not want to get up and go to work everyday but we do so out of habit and necessity. We GET to go to work, just as we GET to go to The Ox Box. Just make it to the studio, we have the rest covered.

Intention - Think about how much effort you put into each session. Is it always, unequivocally 100% of what you have to give on the day. Turning up is the bare minimum, but your coaches are here to support you.

Consistency - Say I’m warming up to a workout weight for the Power Clean. If I have 8 minutes am I going straight to the weight in 1 or 2 jumps so I reduce my workload, or could I do more sets and more reps at lower percentages to really dial in my technique?

If I choose option 1, I’ve potentially missed out on over 1,000 reps (over the course of the year) at low percentages to improve my technique and chase better movement. Better movement serves every single athlete no matter the goal.

Nutrition - Am I eating...

  • Meat

  • Veggies

  • Nuts

  • Seeds

  • Some Fruit

  • Little Starch

  • No Sugar

Am I keeping my intake to levels that will support exercise but not body fat?

Am I drinking enough water?

Sleep - Does this screen time after dinner serve any purpose or am I eating into my sleep and recovery?

Gratitude - Am I saying thank you to the body that gets me through my life every single day and am I respecting this amazing thing by giving it the attention it deserves?

These are just examples but we hope they convey what we mean when we talk about striving to be the ‘Diligent Athlete’.

Ask questions - Coaches become coaches because they want to share their wealth of knowledge to help athletes achieve their goals. Everyone loves talking about things they’re interested in. Ask us questions, give us the excuse to talk about what we love. To support you legends, who are striving to be their best selves.

FINALLY… Set Goals

A dream written down with a date becomes a goal

A goal broken down into steps becomes a plan

A plan backed by action becomes a reality.

What is it that you want for your Health and Fitness in 2019?

Coach JComment