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 
