Chatting to Aaron, aka Ox today! Ox has trained with us in 3 different locations over the years - firstly via some fitness sessions we were providing for a corporate boxing event, he must have liked the fitness training better than getting punched because he found his way to CFNZ and now to RCF09!
What is your favourite 'treat', food or otherwise?
Generally anything coconut flavoured.
How long have you been a member at Reebok CrossFit 09 and CFNZ combined?
Had to think about it, I think it has just been over 3 years.
How did you end up walking through our doors for the first time? Was there a pivotal event that led you to us?
I started out at CFNZ back in 2012. Darren had originally introduced me to CrossFit back in 2009 when he took us for fitness training leading up to a corporate boxing match I entered [for some reason]. I quickly learned that I liked CrossFit more than being punched in the face.
I've always been reasonably active, and thought I'd give CF a go, so naturally went to the OG CrossFit box.
Can you remember your first CrossFit experience? What was it like and how did you feel? Excited? Nervous?
I honestly can't remember it. I do remember waking up at 4.30am, boxing and training for an hour, before being introduced to Darren and a fairly brutal intro WOD. Needless to say, I was hooked from then.
Is there a piece of training equipment you can't live without?
I take a LAX ball and a speed rope everywhere I go.
What are you doing when you aren't training here at 09? Do you find your training helps?
I'm an IT Systems Technician in the Air Force. It's a fairly active lifestyle at times, and there are fitness and health requirements that have to be maintained and are tested regularly. CrossFit training means these tests are damn easy to pass. I'd say anyone at our gym can pass an Air Force OFT.
What has been one of the biggest things in your life that has changed since starting CrossFit?
Absolutely my fitness, and the way I go about improving it everyday. I always thought I was as fit as I'd ever get doing bicep curls and calf raises at the globo gyms.
You are one of 09s dark horses who quietly hangs out 'in the corner' SMASHING movements and workouts with PERFECT technique.. If you could give one piece of advice to a newbie what would it be?
Practice. Contrary to popular belief, I wasn't born a dark horse.
Are you a barbell or kettle bell lover?
And what is you all time FAVOURITE movement?
If you were told you had to do only one movement for 7mins straight.. for max reps.. what would you NOT like to see?
What is your athletic background?
I used to run. A lot.
Is there a Reebok CrossFit 09 member who inspires you?
Baxter. What a life.
Greatest exercise related accomplishment to date?
Helping our team to win the Mount Crossfit Teams trophy last year. Closely followed by a 2nd place RX finish in the NZ Military Champs (by 1 point).
Interesting fact about yourself that most people may not know?
I'm related to a man (great uncle) who rescued JFK in WWII.
You are an avid world explorer and just recently scaled a fairly high 'hill' aka mountain aka Gokyo Ri (how many feet high was it??), did your training here help with that adventure?
It was just a tad over 18,000ft (5500m). I have no doubt that training helped to climb up there. At that altitude, oxygen levels are (decreasing to) half that as at sea level; so while most days were short hikes, they felt like marathons at the end of the day. Absolute respect for anyone who climbs beyond that altitude!
Three options for todays workout - do you want to sweat, do you want to work on lifting some heavy, awkward objects, or are you just looking for some lighter, recovery and mobility based movement??
AFTERBURN or ACTIVE RECOVERY
Axle Bar Deadlift
Build to a heavy 5
10 Goblet Cossack Squat
200m Run or, 10 Powell Raise e/side
30m Bear Crawl
200m Row or 10 KB Good Mornings
10 Ring Row
100m Sled Drag or 10 KB Windmills e/side
30m Crab Walk
100 Single Skips or 10 Floor Press to Armbar e/side
10 Medball Situp
10 Heavy Jump Ropes or 6 TGU
AMRAP in 25mins
Deadball Shoulder + 2 Reverse Lunges + Squat + 30m Front Carry
Build to a heavy set
10 Double KB Squat
10 Dbl KB Pushpress
30m Bear Crawl
15 Double KB Russian
10 DB Renegade Row
30m DB Racked Walking Lunge
10 Situp to Wallball
30m Farmers Walk
AMRAP in 25mins