Blog Archive

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“Crawl, walk, run.” The start of a person’s introduction into CrossFit is especially important to us because it could mean the difference between just a challenge a person takes on for a few weeks versus a life long resource for personal development.

If you’ve ever tried to start a friction fire before, the type where you rub two sticks together, you’ll find out that it not only takes a significant amount of energy to get an amber started, but it also takes patience, skill, finesse, and perseverance to be successful in the endeavor. We’re here to help teach these On Rampers on how to start that fire within themselves and then ultimately, how to continue to sustain that fire for the rest of their lives.

If you’re looking for a fitter life, contact us to RSVP for a private 1-on-1 intro or to attend one of our free group orientation workout sessions:

Feb 18th at 7:30am or 8:30pm, Feb 27th at 7:30pm, Mar 1st @ 7:30pm

Email us at [email protected] to RSVP to attend our next free orientation workout sessions.

Class 40a

4 weeks of hard work, courage, and commitment. These graduates have earned their results and passage into our Group classes where they will continue their CrossFit journey. Working on the fundamentals never ends, it’s doing the common uncommonly well that really separates those who are on the path of excellence. As you transition into the group classes, always keep these three concepts in mind. First, the most important part to training is having fun. Second, check your egos at the door. And third, results are always earned.

We look forward to introducing you all to the rest of the 101 community this week.

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Every class has its unique character and I would describe this class as apprehensive.  You can see it on the On Rampers’ faces every time they step into the gym.  But, what defines this class is that as apprehensive as they might seem, they put in the work and they come back for more.

We’ll claim that CrossFit is simple, and effective, but we’ll never claim that it is easy.  If you’re looking for an easy training program, we’re not it.  If you’re looking to challenge yourself and really maximize the potential you have, email us to RSVP for one of our upcoming orientation workout sessions.  Keep it up Class 35, you got one more week to pick up the skills you’ll need to survive AND thrive in our regular group classes.

Free Orientation Workouts for On Ramp Class 36
July 31st @ 8:30pm
Aug 6th @ 7:30am, 12:30pm, 7:30pm
Aug 7th @ 8:30pm

It takes courage just to come into our gym.  It take courage to come back after “Day 1″.  It takes courage to see the 4 week program through to its end.  And ultimately, it takes courage to move on and continue living our CrossFit 101 lifestyle in our regular group classes.  Congratulations to all the graduates from On Ramp Class 33.  We look forward to introducing you to the rest of the 101 family.

To take your first step in becoming a 101er, email us to RSVP for one of the upcoming free orientation sessions.

Free Orientation Workouts for On Ramp Class 34
May 29th, May 31st, June 5th @ 8:30pm
June 4th @ 7:30am, 12:30pm, 7:30pm

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Day 1 vs Day 12 Baseline times:

Jeff = 6:44 to 4:41
Ryan = 8:40 to 6:59
Scott = DNF to 7:16
Nancy = 9:19 to 7:04
Kirk = 7:36 to 5:55
Mo = 7:36 to 5:35
John = 6:37 to 5:39
Alvin = 22:13 to 7:15
David K = 5:43 to 5:26
Christine = 7:28 to 6:28
Peter = 6:17 to 4:30
Adam = 7:43 to 6:24
Justin = 7:51 to 6:14
David D = 7:32 to 6:24
Joe = 5:29
Connie = 8:47 to 8:39
Neil = 9:33 to 6:28
Sophie = 8:25 to 6:27
Shari = 6:35 to 5:58
Jennifer = 5:50 to 5:53
Mani = 9:46 to 6:16
Phu = 6:56
Sean = 5:20 to 5:17
Jenny = 7:44 to 5:55

“Pain (or in our world, discomfort) is just weakness leaving the body.”

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Workout
“Pounding” (modified from the Oregon Summer Games)
3 rounds for time of:
800m run
50 squats
Ground to overhead, 20 reps
(All movements will be done using a 45lb plate, scale 25lb plate)

Results:
122011 Pounding

25 Beginners Classes have now been on their way, and it never gets old seeing new recruits get introduced to the CrossFit lifestyle. I am humbled class after class to see where people start with their fitness development and where they will be able to take their minds and bodies in a short time. We welcome all the Class 25 recruits and congratulate them for making it past Day 1. It’s just the first step of many to make it through this first stage of our training pipeline. Good luck recruits.

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Day #7 has us working on cleans. It simple terms, we’re just trying to get the weight to your shoulder position as efficiently as possible. Athletes can specialize on this Olympic lift for decades to master it. We’re glad we have an opportunity to introduce the O-lifts to the recruits. Every human being should be able to do a pull up, but we think they should also know how to clean and jerk as well. The movements are just too beneficial to pass up.

Day #7
10-9-8-7-6-5-4-3-2-1 reps of
Cleans
Sit Ups

Anne = 7:07, 6#
Mary = 8:04, 6#
Sage = 7:46, 6#
Mike = 7:18, 65#
Quang = 7:30, 65#
Amir = 10:30, 35#
Victor = 7:55, 65#

Chu (Uncle) Long’s interest in training is actually what got me motivated to start this blog. I wanted to be able to track and post up the progress of everyone who trains with me, so I’m glad Chu Long and I finally hooked up to start his initiation into the on ramp program. He took me out to lunch which was a workout in itself =)

Day 1:
Buy in :
Introduce the squat, front squat, and overhead squat. Checked push up and sit up technique and worked some jumping pull ups.

WOD:
60s all out elliptical
15 squats
12 push ups
9 body rows
60s all out elliptical
Chu Long’s time = 3:15

Cash out:
60m bear crawls, fwd
30m bear crawls, fwd + bwd.

Day 2:
Buy in:
3x CFWU
Intro shoulder presses, push presses, push jerks, med ball deadlifts & cleans.

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses, 55lbs
Deadlifts, 45lbs
Chu Long = 13:25

Cash out:
10 hanging knee raises
60s cable FLRs

The 12 day on ramp program was designed by CrossFit Norcal (Chico, CA), to ease new comers into the CrossFit type workouts and ensure that they develop the bare essentials to do the movements correctly and effectively. I will post an intro article to review some of the madness behind the methods. Follow Huy and Tri (yeah!) as they begin their on ramp program. Our theme will be “Technique, repeatability, and then intensity.”

We will time this workout on day 1 and day 12 and compare the times to measure progress.

Buy in:
Light Samson stretch, quad stretch, hamstring stretch
Introduce – air squat, front squat, overhead squat
Practice – push ups, body rows

WOD:
400m run
15 squats
12 push ups
9 body rows
400m run

Cash out:
Review nutrition, task a “good” breakfast for tomorrow

Huy = 5:08, Huy’s got a solid squat, the base for all other movements, and this will help us progress along well.