Tabata the following, 1 minute rest between, score total of lowest sets:
Pull Ups
Push Ups
Sit Ups
Air Squats
We have new members! May On-Ramp started last week. This is an excellent group with a lot of potential. Imagine these newbies coming into an environment that you yourself used to be intimidated by and welcome them. They are eager and excited to learn. We have had on-ramp going on for almost a year now and this program is kicking ass. These individuals receive a whole months worth of classes before they go into Foundations. While they workout Monday, Wednesday and Thursday evening they see a lot of you working out and kicking ass. You may not realize this but they all are enamored by your skills. You are the perfect role models for beginners. Some of them however, don’t know they’re looking for role models yet. They’re just looking for a place to get their feet wet and get comfortable with this craziness we call CrossFit.
You guys may not consider yourself expert but I invite you to consider the accomplishments of where you are today compared to where you were when you first started. You’ve come a long way and though you may not see it, to our beginners, you are the experts! You are powerful, you are exciting and you are intimidating. The “On-Ramp” classes give our beginners the right to chose which environment they want to train in. And by golly, they chose CFES! Let's welcome them with open arms!!!!
Sean V.
Welcome on-rampers! You’ve been doing great! Um… Have some naked action figures as an award for your new accomplishments!
Tashnelson
The May on-rampers I met are very friendly and lots of fun. They stuck it out through one of the Prowler workouts. Welcome to CFES!! Don’t you just love the Prowler??
James M
Those aren’t just any action figures, they’re the new Justin and Travis dolls.
Scott Charles
Brooke: well it’s flattering to think I could be considered an expert, or even proficient. But yes I certainly have come a long way (if I do say so myself).
James: yes they do look like Justin and Travis!
Scott Charles
Matt P: saw your post from yesterday. I don’t need a unitard, I have skinny jeans!
Olga B
The first On-Ramp group started here in September. Most of the first On-Rampers have bloomed into great crossfitters, passed Level 1 tests, participated in the Open WODs, and continue to challenge themselves and inspire others.
So, a word to today’s On-Rampers, you’ve made the best choice for yourselves by choosing CFES if your health and fitness are important to you. Keep coming for more.
Gabev30
Hey Welcome On-ramps I’m new myself!
P.S I lost my wallet yesterday not to sure where. I know I had it when I was on my way to east sac because I had to pay for parking. If anyone comes across it please let me know Thanks in advance!
Granpa John
Brooke – I so love your entries to our CFES blog.
Welcome On-Rampers! enjoy the ride
Jon B
You guys are the skit. See you saturday
Tirza
I can confirm what Brooke says – I was nervous and a little unsure of how to integrate into CFES. However, it has been a wonderful process. Everyone has been incredibly welcoming, helpful, and kind. From Harlan going out of his way to help me with my pull-ups to knuckles from Travis for a PR to Connor (my fellow on-ramper) remembering my challenges (f-ing pull-ups) and celebrating my successes – and this was all just yesterday. I have been on teams with people for years and received less enthusiastic and honest support. I spend most of my days in an environment controlled by asinine hierarchies dominated by many many supreme assholes and it is such a wonderful difference to come to CFES where none of that shit matters. I am often unable to express what crossfit is and what it means to me because so much of it you just have to experience. Part of the beauty of crossfit is inherent in its design, but CFES is much more than just “crossfit” and that is because of the people (coaches, athletes, kiddos, dogs, etc) that make it such an amazing place. So, on-rampers – DIVE IN. Head first. It’s AWESOME!
sarah w
On-rampers welcome to the box! there is no other place like it!!
sarah w
hey you all I saw this and it made me think of whats to come on saturday!!
http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fuser%2Fthelonelyisland%23p%2Fu%2F6%2FGI6CfKcMhjY&h=a4738
Sabrina
Welcome on-rampers! I know it’s all kind of scary and intimidating and exhilarating right now, but you’re going to love it, so stick with it!
Scott Charles
Sarah: huh?
Justin Riley
As for the Just and Trav action figures, they totally got my hair wrong and Travis is only that color for about 20 minutes pre-competition WOD. They totally got my skinny legs right, but the naked manginas are really not cool.
Matt P
Looks like we have a caption contest on our hands!!
“Travis and Justin (pictured here*) prepare for the next USAW/CrossFit event by trying on lifting singlets together”
*Travis is green and Justin has chicken legs.
Cherie Nabeta
At least they have muscles…I haven’t seen a Barbie w/ muscles?!
brother mike
I was in the first On Ramp. Not sure you would recognize me from then though, its been a long 8 months.
I was also the first person to start in On Ramp and pass the level one test. First coming in the whole process can be a bit intimidating, many have succeeded before and each of the new On Rampers will follow. And to paraphrase the great Round Mound of Rebound (remember Charles Barkley does Crossfit, so all of Sir Charles’ bits of wisdom are Crossfit doctrine): I am not a role model. Just because I can swing an 88# kettlebell, does not mean should raise On Rampers. Coaches should be role models. Shit, I am a vegetarian, what kind of role model is that for most Crossfitters?
That said, the journey you On Rampers are beginning should be more exciting than intimidating. You have no idea what you will be able to do soon. Jump onto a 36″ or 42″ box? Drag a sled through the parking lot laden with the weight of two small children (or an Angela F.) with sparks flying? Chest to bar pull ups? 6 foot wall jumps (just in case you need to steal a car stereo and run away)? One handed handstand holds?
As Dr. Seuss wrote:
Congratulations!
Today is your day.
You’re off to Great Places!
You’re off and away!
brother mike
Oh, and those legs are actually a little bigger than Justin’s proportionally. I can neither confirm nor deny (nor do I have any interest in the CFES probe to confirm or deny) the anotomical correctness of the ‘manginas.’
Sabrina
Justin, you should totally grow a mullet like your action figure’s coif. And on-rampers beware, you won’t like Travis when he’s angry. If he starts turning green while telling you for the 30th time to activate your shoulders, for the love of god, run!
Roger
Don’t Make Me Angry…..You Won’t Like Me When I’m Angry
lisa
Welcome on-rampers! You chose the right group. Not all clubs offer this program, and I can not imagine starting any other way. Also, Justin maintains the best website! The site, equipment, website and qualities of the coaches are first class. Have fun!
Sean V.
So… Justin, I’m calling you Brock Samson from now on. Awesome. Go, Team Venture!
Pat H.
Trav: hey Justin, I think I got the settings on my spray-tan machine wrong…
Derek W
On-rampers, it’s going to be a beautiful growth experience for you. Welcome to the animal kingdom, and I say that because you are all about to become beasts! Get iiitttt!!!!!
Tirza – that was an AWESOME comment!
sarah w
scott: it was a short skit that was funny… did you watch the video?
sarah w
team superfreak are we RX-ing the throw down or what?!! send me an email or comment back…?!!
brother mike
Sarah, Rx is fine by me.
Scott Charles
Sarah: I did watch it. Micheal Bolton never sounded better. I just didn’t get the connection between that video and CF. But it was funny.
Shem Stygar
So when are you guys making it a bigger gym?
Scott Charles
Hey Travis: sorry if this was answered yesterday but can events be scaled separately? Or if you scale one event you scale all? I assume the latter, but wasn’t sure.
Olga B
One of my girlfriends said she had a dream about me suffering to tears at the Throwdown, and she had to go next and was scared out of her mind, aaaah… Can anyone interpret dreams around here?
Sean V.
I can do dreams. It means…
This sh*ts gonna be F***IN AMAZING!
brother mike
Olga: as Mr. T, as Clubber Lang in Rocky III, once said, “A prediction: PAIN!”
brother mike
Oh, even better because of the Russian tie in:
As Dolf Lundgren, as Russian Champion Ivan Drago in Rocky IV, said, “I must break you.”
Scott Charles
Olga: don’t worry about. Embrace the fear and suffering.
Sabrina
As my kickboxing coach was so fond of telling us: Pain is just weakness leaving the body! I think he stole that from the Marines, but whatev. Tears, blood and sweat are especially good, as you just have that much less water weight to lug around in your WOD.
Granpa John
Charles Barkley CrossFit Open WOD 11-5 at CrossFit North Atlanta http://www.youtube.com/watch?v=KnjeQCprnMs&feature=player_embedded
John_Carey
Ogla: my armchair dream analysis! part of you is worried that at the end of an event you’ll be in gassed/in tears/unable to carry on–and another, stronger part of you (the friend) must come forward to finish what the other part of you could not. you are that friend, you are that strong! /dream projection off 🙂
I think you guys just locked Travis into his halloween costume for this year. Green paint and ripped up jean shorts!
Scott Charles
John: ripped up SKINNY Jeans shorts.
brother mike
John- Travis was green for Halloween last year, just less ripped. He went as Gumby. Jen went as Pokey.
Matt P
Just competed The Prowler Mile with Trav, Jen, Brooke and Emma. That was pure hell. Thanks for being dumb enough to agree to it!
Olga B
Thanks guys, that’s what I thought – pain, blood, sweat and tears… Ok, just don’t stay too close to me, I don’t want anybody to get hurt in case, I dunno, I drop something heavy or something…
After the “Kitchen sink” Travis’s Halloween costume should be this:
http://www.amazon.com/Rasta-Imposta-Tough-Shit-Costume/dp/B002JFLPFS
Matt P., you gotta practice for the 3-seat stroller. 😀
Roger
Matt- I would have like to have gotten in on that prowler action!
Ari S.
Tirza, your comment rocked. And if you’re looking for a role model, On-Rampers, Tirza runs home after she does her WOD. My 2nd favorite thing about CFES – the sense of community is the hands-down 1st favorite thing – is the differentiation of education available. I might only notice that because I am a teacher and that is my constant challenge in the classroom. CFES really has their sh*t together in terms of scaling WODs to different ability levels. In conclusion, I’ve never been able to say this about any other gym experience: I miss it when I’m not there.
Tirza
Ari, Derek – thanks for the praise. Just saying it like it is. I also miss the gym when I can’t make a work-out. Super excited for Saturday!! I feel like a little kid before a big swim meet when they were still fun.
Tirza
P.S. I’m technically challenged – how do you get a picture snazzy picture icon with your post?
Carol Penney
I like Justin’s shoes!
Pat H.
Tirza, login with typepad, and you can upload a little thumbnail if you want.