I am currently using the NorCal on ramp format and wondered if anyone else has done this?  If so, can you clarify a few things?

Day 2 - When they do the push presses for the WOD do they just do it with the pvc?  Can they use weights of any type?

Day 3 - I only have 1 rower.  If I have 6-8 people how can I sub for the rowing?  It says to have one rest while the other goes.  Not sure how to work this.

Day 4 - For the 200 M run it’s very dark these days around here with barely any light.  Any suggestions on sub for running for now?

Day 5 - Any subs for KTE?  I only have room for 3 pull up stations right now.  I have several sets of rings though.

Day 8 - Are the sit-ups where people partner up and hook ankles?

Day 11 - I have 1 rope at this time.  Any subs for that with a small group?

Thanks

Rick,
We tried an onramp program in various different ways in our 2nd and 3rd year as a CF affiliate.  On the plus side we found it very good for teaching the basics.  On the downside we found it elitist, and one of the poorest marketing decisions ever.  Telling a prospective client that he needs to wait to start is a poor marketing strategy.  Since abandoning the program we have a 97.5% sell rate and a 95% retention rate.

Subs for the movements and how to run more people than you have equipment for we are versed in.  I can give you some subs and ideas for these things in the morning if others don’t chime in.

“one of the poorest marketing decisions ever”.  Wow!  That makes me re-think things.  I completely understand the problem with telling someone they’ll have to wait.  I definitely don’t do that in my mma program but I guess with so much I have heard about getting people into some solid CrossFit basics to lay some groundwork it seemed like a good idea.  May I ask what you do at Brand X?  Or what you would suggest as I start with a small new group?

Much appreciated.

Brand X use a “First 5” an old version of which is posted here.
http://www.crossfitbrandx.com/index.php/forums/viewthread/2029/

How exactly it’s used and how people are managed through it and into group classes GD or a BX trainer will have to tell you.

I would really like to find out if those 5 classes are stand alone classes which is totally devoted to newbees or do they enter an ongoing class but go through this basic material?  At this time I’ll only have one coach on the floor but our max is 7-8 people.

Rick D - 01 February 2010 09:51 AM

I would really like to find out if those 5 classes are stand alone classes which is totally devoted to newbees or do they enter an ongoing class but go through this basic material?  At this time I’ll only have one coach on the floor but our max is 7-8 people.

These are one-on-ones. A trainer is assigned by BBoJ or GD to take a client through them.
I don’t know if they are run at the same time as the group classes or if they are separate sessions.
I also don’t know whether a new client joins in with a group class if the movements in the class overlap their progress through the first 5.
I don’t know what happens if a client “fails” the first 5, ie isn’t able to perform the movements to BX standards.

I agree with GD’s points, but I have to point out the opportunity cost for either choice so that you can make your own informed decision.

I coach at both Brand-X and Invictus and, like GD said, there are pros and cons for both.  It depends on your demographic and how your classes are laid out.  At Invictus, we have a large population of 20 to 30-somethings that have rather structured jobs and lifestyles—and are generally looking for a social aspect to their training experience on top of the actual exercise. To this, we found a class structure during early morning, lunch, and after-work hours to be great for these people.  They meet like-minded individuals who are just getting started and can form a bond through the on-ramp curriculum. At one point, we did away with one-on-one on-ramp coaching since we were seeing so much success with the on-ramp classes.

We then started encountering several individuals who were not comfortable with any class structure at all until they felt comfortable, which usually meant after getting some idea of what they were getting into.  This led us to re-introduce a first 5-esque option.  Right now, we offer both on-ramps which are modeled after NorCal S&C but have been heavily tweaked for our needs, as well as one-on-one on-ramp personal coaching in response to what people were requesting.

In response to your original question, you have to consider the following.  The on-ramp curriculum was obviously written with NorCal Equipment needs in mind.  This means that if you do not have the same equipment inventory, you will have to tweak the framework to your own needs.  Because of this, I propose the following:

Come up with what you think are good answers to every question you’ve asked here.  We will chime in with possible alternatives or better alternatives depending on your line of thinking for a certain item.  However, the critical thinking component of your coaching is very important if you plan to make this a serious job for yourself.  We cannot provide all the answers for you off the cuff.  Good luck.