May programs start Monday

What is the On Ramp Intro Program?
Eight 60 min sessions that meet two times a week for one month with one of our On Ramp Specialist Coaches. You will receive a Workout/food log book, as well as have the information at your finger tips covering:

*What is CrossFit?
* Nutrition - what is the zone diet? What is the paleo diet? What does it mean to eat a high quality diet?
*What are the 10 general physical skills and how are they applied in a CrossFit workout?
*What are the 3 metabolic pathways that CrossFit explores?
*What is the Sickness to Fitness continuum?
*What is the fitness pyramid for CrossFit?

In Each session with your coach, you will be taught several movements, develop skills in that movement as well as perform a WOD utilizing the skills you have learned.


First Classes to start May 3rd
Available class times are:
* M/W at 7am
* T/TH at 6:30am
* T/TH at 5:00pm
*t/H at 12:15pm

Second sessions start May 17th
* M/W at 12:15pm
* T/TH at 7:30am
* T/TH at 7:30pm

** Note: June Classes first session to start Wed June 2(Monday is memorial day and will need to be made up on Friday the 4th)
Second session will start Monday June 14th.



On Ramp Program

Crossfit On Ramp Classes are designed to spend additional time on the foundational movements the individual has learned in elements, as well as develop strength and endurance to prepare for the coed/women's only programs. The class structure will have a strength component followed by a short crossfit workout that will engage the 10 general physical skills listed in your what is fitness hand out.

ON-RAMP classes meet twice per week for a minimum of 4 weeks - a minimum of 8 sessions. If proficiency and competence has been shown while performing a specific set of skill-oriented CrossFit tasks during this 4 week period, the individual is able to move on to the Coed/Women's-Only classes. If more time is needed to further achieve proficiency, the athlete will be encouraged to attend another 4 week session of the ON-RAMP class to ensure a successful transition into the Coed/Women's-Only classes.

Trojan Challenge location

The Trojan Challenge will be held at the Westlake High School Turf Practice Field (Map) The workout will take place on the field, all workout details will be released soon. This is the first year we've included a piece of equipment into the challenge package - all Trojans will receive their own Kettlebell to use during the workouts! The Trojan Challenge is less than 4 weeks away & there are only 54 spots left - Register Now before it sells out!

April programs WOD 5

The Trojan Challenge is only a month away and spots are filling up. This is the perfect time to set new goals for the spring and summer, get a new kettlebell, receive 8-weeks worth of at-home kettlebell workouts, nutrition coaching, and your own personal coach. Details of the workout will be released this week. Stay tuned.


skill: burgner warm up
strength: 3x10 overhead squat
met con: 10 hang power snatch,
25 air squats and 20 sit ups
3 rounds

April programs WOD 3

The strong and powerful women of the T/Th 5:15PM Onramp program w coach Chris H.
Skill: Med ball clean
Strength: 3x5 BB cleans
Met con: mini I am crossfit
400m run
10 pull ups
5 hang power cleans

the double C's

Onramp 7:15PM with Coach Travis Holley.

Moving on up

Two new graduates Craig and Leah Milius from the 7:15AM onramp program. Both spent two months in onramp programs. Learning and putting to practice the skills they gained. Congratulation and good luck.

March programs WOD 8

Skill: Handstands Push ups
Strength: Deadlift 75% bodyweight 3x5
Metcon: 500m row, 400m run, 30 air squats, 20 push ups, 10 pull ups

Heres a couple videos from Coach Randal showing some true control over his body. Learn to build control slowly, always scale movements until strength, control, and conditioning have been established.

March programs WOD 7

Skill: Wall ball
Strength: Back squat 5x5
Metcon: 10 Push jerks,
15 Wall ball, 400m row
3 rounds

March programs WOD 6

Skill: Pull-ups with a band
Strength: Push Jerk 3x5
Metcon: FRAN
Thusters, Pull-ups
21x15x9

"Fran"

21x15x9 THUSTER (front squat/push press), Pull-up

Overhead Squat

1. Weight on heels
2. Lumber curve maintained
3. Chest up
4. Maintain constant upward pressure on the bar, active shoulders to support the load
5. Butt travels back and down
6. Hip crease below the knees
7. Return to full extension at the top of the movement

Stuart from the 7AM Monday Wednesday onramp programs.

March programs WOD 5

Skill: Burgener warm up
Strength: Over head squat 3X5 (test)
Metcon: mini Nancy
15 overhead squat , 400m run x3

5:15pm Tuesday Thursday Onramp

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KETTLEBELL SWING

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March programs WOD 3

Skill: Kettlebell Swing
Strength: Front Squat 3x5, Back Squat 3x3
Metcon:
Kettlebell Swings (test)
25-20-15-10-5
In and Outs
10-8-6-4-2

WOD 3/01/10

Day 1 March programs

Skill: Pull Ups w a band
Strength wod: 5x5 Back squat
Metcon wod: 5 pulls ups, 10 push ups, 15 squats
3 Rounds

Back squat: head up, chest up, butt goes back then down, weight in heels, bar rides down and up center mass.

WOD 2/25/10

Skill: Muscle up
Strength wod: (Test)75% Body weight dead lift
Metcon wod: 500m row , 400m run,
30 air squats, 20 push ups, 10 muscle ups

This is Leah from the 7:15am Tuesday Thursday onramp programs showing us the transition of a scaled muscle up.
Starting by pulling herself into a dip position. Then jumping and pressing to full locked out elbow.
After lock out she lowers herself back to a dip and rolls out to the starting pull position.

5:15pm Tuesday Thursday Onramp

Kettlebell Seminar Recap

Most people joining are ready to get in to the mix right away. Thats the Crossfit mind set. GO! GO! GO!. To help the hungry Crossfit Central offers unlimited kettlebell training. Giving u a choice of up to fifteen kettlebell class. Be on the look for the next free kettlebell wod Saturday Feb 27. Heres a video to recap what we learned and shared at the Rowdy Philosophy kettlebell seminar.

WOD 2/22/10

Day 7 February Programs

Strength WOD: Back squat 5x5
Metcon: 3 Rounds
25 Kettlebell Swings
5 Burpees
10 Kettlebell Dead lifts

The Muscle Up

People of onramp prepare your selves. Next week we will be learning the muscle up. A huge measure of strength and coordination the muscle up can be one of the hardest movements to master. We will be working step by step with feet on the ground. A similar practise to the jumping pull up. Check out this video of Coaches Big Mike and Travis knocking out 30 muscle ups for time.

The Clean and Jerk

Heres a video to study the clean and jerk. Crossfit central Coach Chris H shows us a good setup for each clean and jerk. Landing a shallow dip and jumping the bar off the chest. Completely opening his hips(thats the jump) and then quickly pushing himself down and under the bar. Sticking the landing bar over head. To complete the rep Chris stands up with the bar overhead. Study and Practise.

A look at onramp programs

WOD 2/17/10

Day 6 February Programs

Strength Wod:

Push Press 3x5

Push Jerk 3x5

Metcon: mini grace

20 clean and jerk