The On Ramp Program at CrossFit New Haven is the first step in becoming a member and participating in full CrossFit classes. All new members are required to go through either our Group On Ramp or Personal On Ramp program. Below is an overview of what the On Ramp program will cover and why the On Ramp is the first step in being fit for life.
Mechanics ---> Consistency ---> Intensity
In this order specifically. CrossFit is defined as constantly varied, functional movement performed at a high intensity. Intensity is the single most important factor in getting the best results from this program. However, in order to reap the full benefits of intensity, it’s paramount that your movement patterns, i.e. your mechanics and technique, are solid. Our On Ramp program will teach you the proper mechanics in the essential movements performed in our classes. Meeting either 3x per week for 4 weeks in the group program, or 5x over a period of two weeks in the Personal On Ramp ensures that you’re consistently working on the physical and neurological adaptations necessary to achieve a high level of intensity.
Your Comfort Zone
We’re going to find the edge of it and help you push just past it. Important: we’re going to get you just outside your comfort zone. The goal of On Ramp is not to send you miles outside of your comfort zone!
If you live inside the blue circle then our goal is to get you to the edge of the green circle. It may not happen in one workout, but each class has the goal of expanding that blue circle to meet the green circle. Once it does is when we’ll help you find where the “new” green circle is by adjusting the intensity of your workout. What we never want is for you to reach the red circle, neither in On Ramp nor in our regular classes.
In their most basic sense, functional movements are things we do every day: squat (aka sit down/stand up), pick things up off the ground, put groceries away, pull ourselves up, and throw things, among others. If we perform these movements with the right tools, proper mechanics, practice them consistently, and do it with intensity then it will make day-to-day living an easier endeavor. The On Ramp and our general class programming are meant to prepare you for the demands of real life - whether you're a parent picking up your kid, a student carrying a backpack full of books, or if your job sometimes requires you to run into burning buildings or chase down criminals. Various types of squats, barbell movements, gymnastics, calisthenics, running, jumping, and everything in between are included in our regime. We prepare for everything so that we’re ready for anything.
Ready to give this CrossFit thing a shot?
Still not sure?
We get it, sometimes CrossFit can look scary or intimidating. Once you walk through the doors you’ll find it’s the complete opposite. So we encourage you to check out or Free Trial Class any Saturday morning at 8:00am. We’ll talk a little more about the On-Ramp program and then take you through what a class would be like. We always start with an overview of what we’ll be doing for that hour, then warm up, review, and practice some movements that will be in the workout. Once you’re consistently moving well with good mechanics you'll do an actual CrossFit workout.
The CrossFit New Haven Coaching Staff. Learn more about them here.