We here at NorCal Strength and Conditioning published our On Ramp curriculum and disseminated it free to the CrossFit community for one reason alone: To help affiliates effectively introduce CrossFit to the beginning client in a way that not only safely progresses them through the movements, but that removes the intimidation factor and helps grow your client base and your business! As the formerly 4th CF affiliate we had been around the block awhile, making almost every mistake imaginable, and wanted to help the rest of you who were passionate about training to avoid some of our pitfalls.
One major pitfall is the come one, come all approach to having new folks off the street jump in on your group classes. There are numerous issues with the come one come all approach, including liability, lack of rapport and inability to deliver your best coaching to your existing clients (you will always be catering to that brand new person on their first day to the resulting disservice of your veteran athletes). And it’s not the best scenario for the newbie either…they are usually intimidated and nervous and are fearful of looking silly or not being able to keep up.
A beginner class removes the intimidation factor that is inherent with most newbies as well as provides a solid foundation that is necessary as your business grows. It allows for you to build rapport with new clients as well as demonstrate your abilities as a coach thus highlighting the services you offer. At the end of the On Ramp you should have a fresh batch of excited, well-prepared group clients!
When I wrote the On Ramp I had one question in mind: “What movements do I want new group clients to know and have some baseline exposure to, upon entry into our existing classes?” CrossFit preaches the “mechanics, consistency, intensity” mantra, but too often we see newer coaches and trainers bypass the mechanics and consistency and jump right to intensity with new clients. Not only does this do a disservice to the new client, it will ultimately be harmful to your bottom line.
The On Ramp was intended as a template that could be modified and adjusted for your particular gyms and particular coaching styles. Even in our own gym the curriculum has grown and changed since it’s original incarnation. I’ve received emails from other folks who have made some modifications to the curriculum to reflect particular movement emphasis of their gyms and I think it’s great.
I know Laurie and Kurtis Bowler of Rainier CrossFit have incorporated some strong man elements into their On Ramp curriculum as they do many strong man movements in their classes and want new folks to have that exposure upon completion of the On Ramp. Makes sense right?
Some folks have shortened the On Ramp to an 8 session program and if these gyms are generally seeing a fairly well conditioned, younger, orthopedically sound demographic I can see the logic in that. For our demographic 12 sessions seems to be right on the money. There is beauty in getting folks to commit to something for 1 month. If they can stick it out for a month they will likely hang with you long term. Not to mention the improvements seen after just 12 sessions! Clients are so excited about such a significant improvement in their fitness after just one month they are ready to see what they can do in a year! It effectively removes the need to sell your program. The client’s own success sells it!
I’m done with the preamble. Now for the bastardization…
It’s come to my attention that some affiliates are not just changing and modifying a few things here and there to support their unique situation…they are completely bastardizing it! Let me explain…and forgive me if you sense my irritation. Again, what is the purpose of the On Ramp? To introduce BEGINNERS to the movements they will subsequently see in your program. So why on God’s green earth would it ever make sense to introduce a MAX EFFORT on DAY 3 of a BEGINNER program????? On their first exposure to a movement???? Sorry if I’m being a bit harsh here, but when I heard this I wanted scream out loud. Clearly the point of a beginner program has been lost on this affiliate.
I have also seen some affiliates advertising a “3 day On Ramp”! In my opinion no one off the street is going to be prepared for group classes after 3 days of exposure to movements including the slow barbell lifts, rope climbs, dumbbell variants of the quick lifts, rowing mechanics and pull up modifications and variants. Three days does not allow for mechanics, let alone consistency and intensity. The intensity that is inherent in CrossFit programming is more powerful than new coaches and trainers understand in the beginning. It needs to be respected.
One last thing…not only is a 3 day program not enough exposure it does not demonstrate the power of the program…there is not going to be a significant improvement in fitness nor the resultant feeling of success on the part of the client. In my opinion it’s not an “On Ramp”…
Ok. Forgive my rant. I just had to get it out.
On a lighter note….check out one of my favorite NorCal leprechauns celebrating his favorite holiday of the year 
Nicki,
First I’d like to say thank you thank you thank you thank you for providing us with all of these golden nuggets of goodness.
I have been studying the On Ramp for a while now and what makes the most sense to me is looking at it as a framework as opposed to a recipe book. In my mind “broad and general” does not mean the same as “one size fits all”.
I’m in the process of developing a program that will meet only twice a week for five weeks. I have limited equipment and resources. With these limitations will it be possible to introduce all of the various elements that a program such as CF incorporates?
Obviously not.
However I do believe that I can introduce an approach to fitness that will be more engaging, potentially beneficial, and hopefully less offensive than say the Insane Butt Lift from Brasil…
Thank you again!
Jeremy
Hi Nicki,
Thanks for sharing your knowledge with newbies like myself. Your blog is a gold mine! I was wondering if you could share what a typical WOD looks like in your elements class?
As I mentioned to you before, I like the idea of elements classes because it focuses on skills such as strength progression.
At a local CrossFit box I work out at, I’ve seen clients go through the on-ramp yet still have not developed the upper body strength needed to do kipping pullups.
As a matter of fact we just did a WOD the other day that was broken up into 2 sections. The first consisted of working up to your max clean and jerk for a total of 15 min. The second half was more of a metcon consisting of dead lifts and 400m runs.
The majority of the class skipped the first half and waited around for 15 min until the second half of the workout started.
I really want to avoid that kind of situation and believe that elements classes are the way to go! If you could please share what some of your elements classes look like it would be most appreciated. Thanks Nicki.
Hi Andrew,
Unless a person comes into the On Ramp with pullups already or is wired up with solid upper body strength it’s rare that they will have pullups by the end of 12 sessions. Practice of kipping as a skill in addition to the progression from body row, to eccentric pullups, to kipping pullups to strict pullups takes a significant amount of time for most true beginners. Here’s the format for our classes, be they Elements, L1 or L2:
First 10 minutes
structured warmup with monostructural element (run/row/jump rope/etc) and DROM
next 20 minutes:
strength and skill work: for example, DL 3 sets of 5 linear progression, working a secondary skill in between strength sets (secondary skills might be one of the following: handstand holds/rope climbs/front rolls/candlesticks/kipping pullups/hspu/dips/l-sits, etc…depending on the class and the individual the secondary skill for that day will differ)
next 20 minutes:
WOD explanation and movement review followed by actual WOD.
Elements class workouts tend to focus on dumbbell variants over bb variants of the quick lifts. Many folks are doing body rows instead of pullups, folks might not yet have full pushups and will be doing modified pushups against the pommel horse or from knees etc, L1 classes will have barbell cleans and power snatches, pullup volume will be greater, ring dips and rope climbs are fair game, tire flips, etc. L2 classes…WOD loading significantly heavier…think CF Football, skill and technical aptitude focus on o-lifts and back lever/front lever etc.
Final 10 minutes of class: Directed stretching
Hope that helps!
Good points Nicki.
I do have to point out some of similarities of what you mentioned to our “Elements” program (we have 4 sessions, we do teach a “max effort” lift, on what is usually day three, etc). So I figured I’d chime in. . .
I’d like to start by saying I think the On Ramp is an amazing program and a great idea. We may be testing a version closer to what you have designed in the near future. Our “Elements” program came out of what was once called the “Newbie Quick Start” (personal training sessions for all beginners). After realizing this wouldn’t work well as the gym grew (too many beginners signing up!) I used a lot of concepts from the On Ramp articles to help transition from one-on-one training to group training for beginners. Since it was a completely different program, I felt the need to call it something completely different.
Our 4 session program is limited to only a few clients per class to maximize attention and rapport. We cover the primary exercises as well a basic concept (nutrition, training freq and workout logs, etc) each class. And we even have a “max effort” class. . . ALTHOUGH I use quotation marks because NO BEGINNERS are doing anything maximum. We teach the front squat, and generally this includes pvc pipe and empty bar only. We include this session (then a mini-metcon after) to teach the concept and the importance of strength training and to introduce the lift. It freaks the heck out of me that people might have beginners doing truly Maximum Effort lifting their first few sessions! It is in this session we tell beginners that they will not be doing any truly Maximum Effort lifting for the first few months. They will only be expected to learn the movements and practice form.
After these first 4 sessions, we let people go to our “Classes” but there is a caveat. . . we have two different class types at our gym after the Elements class: Fundamentals and Elite. The Fundamentals classes are classes where the WOD taught and usually completed, but the focus is on coaching the movements, scaling, and making sure that everyone is comfortable with what they will be doing that day. The Elites have a slightly different format (as I am sure everyone can guess).
People cannot go to Elite classes until they are ready (no official testing yet, but it usually takes approximately 6 months of consistent training). “Elite” people can go to the Fundamental classes (and generally many do), but they understand that the class is always going to be geared toward the beginners, and they usually enjoy helping the new people become accustomed to the classes, movements, gym culture, etc.
We also have “skill clinics” pretty much every week covering everything from double unders, rope climbs, Farmer’s Market trips, and Paleo Cooking. These are optional classes that people can sign up for when they want to learn about more specific topics. Some are free, but generally they cost an additional $10 per class and are usually limited to 5-10 people per class. We feel it is a good way to “get specific” without requiring members to pay for personal training.
I would say the largest drawback to our current method compared to the On Ramp, is that it is hard for people to get the consistency and “hand holding” that most need over those first 4 weeks. We try to make up for it by assigning “mentors” (veterans who enjoy helping beginners get comfortable), and trying to use Mind Body to make sure we follow up with beginners to ensure they are getting the service they need.
A couple of benefits is scheduling and cost. The 4 sessions do not have to be completed in order and we have them spread throughout the week. People can start on the next class that has space (usually within a day or two). We also don’t have to charge any extra money for the class. They sign up for their chosen program and they just have to complete all of the Elements classes before going onto the Elite classes (It can make it an easier “sell” to someone shopping around).
I just figured I throw out there how we do things at DCF, I also wanted to clarify for any other gyms who might have caught wind of a “4 day beginners class” at Diablo CrossFit, and elaborate how it has been working for us (since we don’t have a super nifty and thorough article for people to read).
Keep up the good work! I read up on your shiznit whenever I see an update!
-jj
Hey Jeremy!
Thanks for chiming in! That sounds solid…I think one of the most important features is the introduction of skill/movements in a beginning setting aka your Elements and then again the stratified classes thereafter…Our more advanced athletes can always train in lower leveled classes and just like you mentioned many of them do and enjoy helping the newer folks.
Introduction of the lifts is a necessity in the beginning setting before an individual finds themselves in a class…but like you I don’t see a true maximum effort having any place in a beginning class.
Always good to hear from you!
Nicki
We’ve adapted your On Ramp with great success. After attending the Black Box Summit we started an On Ramp program to replace our old 4 session “Fundamentals” package and it was one of the best things we’ve done for our affiliate. We took your On Ramp program and switched things up a bit and one of the things we do is a “strength focus workout” on the third exposure to deadlift and press. I thought you might be referring to us in your post because I know we have a common client. First, note that it is not a max effort by any stretch of the imagination, and if need be, the client will work with a training bar and training plates only. The logic behind introducing this so early is simple. Once they are done On Ramp, they need to know what to do when they show up to class and the WOD is a heavy deadlift (or other lift for that matter). We expose them to the structure of this type of workout, teach them how to warm-up and also work at teaching them lifting etiquette. I can’t see an On Ramp being complete without at least one type of workout structured like this. Thoughts?
Hi Tania!
I hear it’s pretty cold up there! Glad you’ve found the On Ramp to be helpful for your box!
The affiliate I’m referring to does a true max effort and the potential problems with that are obvious. I see what you’re aiming for in the strength focus workouts…my only thought is that adding the stop watch element to a technical movement in the very beginning can hinder more than help that individuals learning of that movement pattern. Especially if the person is at all competitive…form just goes out the window no matter how good the coaching is. Most beginners can benefit more from low intensity strength work in the beginning of the hour as a dedicated feature of each class and then have the wods be less technical (db movements, bodyweight movements, etc) until the person’s level of fitness and proficiency is such that heavier more technical movements at high heart rate do not disturb the delicate base of technical learning. In the beginning it’s challenging for folks to even find their starting position consistently in the DL, let alone when they are doing it for time. Just drilling the technical movements in a controlled (not for time) setting and doing some basic linear progression can take them a long way if they are brand new to training. Just my .02
Hey Nicki,
Just wanted to chime in about our third day – which happens to be a Max Effort day.
I’ll preface the explanation with the fact that we’ve written, tested, re-written, re-tested (rinse, repeat) for a couple seperate “Elements” course outlines.
On our thid day, we teach the Front Squat, Overhead Press, and Body Row on the rings. The workout is “FBG-style” rounds of 1 minute max reps of each – with an empty barbell (45#, 35#, 10kg, or PVC as needed).
I know there are some extreme cases where this would not be an effective WOD for beginners (and our trainers are knowledgable enough to scale even further in those circumstances). We demand extremely strict movement standards here.
My reasoning behind the programming is simple: to expose the individual to a threshold where form breaks down with a relatively light load. What we’ve found is after this workout (the next course session) when we review the Front Squat and Overhead Press with PVC, the majority of the students have a better understanding and are able to perform the movement with greater ease. Why? I would chalk it up to the fact that we demanded correct mechanics under fatigue in the previous session.
I’m curious as to your thoughts and why this would not be as effective as a standard 21-15-9 style WOD (or other time priority WOD).
As an afterthought, I should add that our “Elements” course also aims to expose the individual to different WOD structures as well as different movements.
Thanks again, Nicki! =)
Hi Zach,
From my perspective I’m wanting our beginners to drill the mechanics with consistency, ideally without form degradation. Especially in the very beginning, when even without setting the stopwatch and asking for max reps in a given time frame we see form breakdown. Like I mentioned somewhere else, if your demographic is generally young and robust you might get away with more. For us, where our primary demo is aged 30-60 and even our 30 year olds have some significant mobility issues (think extremely tight shouldered motocross riders or corporate desk jockeys with freaking tight hips)…I don’t see the need to put them in a max effort situation (reps or loading) that early on. Their connective tissues and joints are not ready for it yet. Will they see some different time domain wods once they migrate from On Ramp to Elements? For sure. And at that point we can coach them through any nuances. Obviously you can’t expose a beginner to every type of workout they will potentially see in your program in a mere 12 sessions and that’s really not the goal. The goal is to build their movement proficiency and gradually increase intensity such that by the end of session 12 their bodies have been exposed to your primary movements and they have been “ramped up” to the intensity. But even after completing the 12 sessions they are still beginners, relatively speaking. Once they are in the on going classes they will continue to build on this foundation and will continue to “ramp up”. It’s only the beginning. Again, just my .02.
thanks for responding Nicki! Even with the relative “youth” of CrossFit, it’s great to have experienced coaches like you to guide us through this…
And it is freaking cold up here. I don’t know how anyone gets convinced to travel from California to Winnipeg on a weekly basis. That’s gotta suck!
I’m totally with you on the concept of adding a stopwatch before they’ve got a good solid handle on set-up and technique in general. One of the things that we kept intact from your original On Ramp is using dowels & barbells during the instructional technical part of the class and but then using med balls or dumbbells for the “wod” part of the class. It works wonderfully and even in our ongoing CrossFit classes we’ve started using less and less barbells in timed wods, except for our more experienced athletes. I liked your idea of different levels of CF classes but I really thought it would be a while before we would need to implement it. But I have to say that business is booming and we’re going to be implementing levels sooner than we thought.
We programmed one session in our On Ramp that is lifting only, no time component, just working technique, with focus on warm-up, set-up, and lifting etiquette. We sometimes get people complaining that they don’t feel like they’re getting a real workout, but we want to expose them to this and make sure that they know what to expect if we’re doing a straight up strength day. It’s worked well because now we get all those questions and complaints out of the way during On Ramp instead of later on in a regular class.
thanks for your insight…
Thanks for the response, Nicki =) We have been looking at redesigning our “Elements” for a couple weeks now – we’d like to include more specific warm-ups, nutrition talks, and homework. Your advice will definitely help shape the upcoming changes!!
Hi Nicki,
Great post! We use your OnRamp program and love it. THANK YOU SO MUCH FOR TAKING THE TIME AND EXPERIENCE to create such a great program. In our experience, we toyed with the idea of running a shorter program, but to be honest the amount of changes we have seen… no way would be run a different “elements” type class. We have modified the PJ and organized a few things different, as we have found it is still quite a tricky move for someone only in their 4th day, but otherwise we stick to curriculum. I think it speaks for its self, if it is tried on a couple samples of people. We have put 30 people through it and each persons body and result have been different, though have all come out of it with exceptional movement, a foundation of form, and an overall good platform to continue with our level 1 classes.
Everyone’s body takes time to adjust and adopt towards natural movesments. Especially if they have moved unnatural for tons of years.
Thank you again, for your experience.
Glad to help!
Thank you for this post. And thank you for all that you’ve done to help others out.
No big insights, just wanted to say thanks.
Nicki,
First off, let me thank you for putting out such an immensely helpful blog! As a newer affiliate, we view your insights and experience as an invaluable resource. We found your published On Ramp material months ago, and we are finally looking into starting something similar (currently we’re offering 2 free weeks, of which you know the several downsides). The other 2 owners and myself have gone back and forth a couple of times, discussing the length of an On Ramp, what would be covered, etc. But one issue that worries one them is basically an issue of timing – he would like to have more members before we start one, and I say we’re close enough (we’re at around 75 members, and making a profit…not a large one, but it’s there). So, is there an ideal time for starting an On Ramp? Thanks again for everything!
Hi Joshua –
I’ll address this in a blog post. Thanks for the props!
JW
Do you prefer to set up your On-Ramps as a seminar or as classes in Mindbody?
We set them up as workshops. This way you can set a particular start date, end date, assign a series to it, assign the instructor, and it prompts folks to sign up for it and buy it online. We use the class tab only for our ongoing classes with no particular start/end date.