MY CURRENT ON RAMPERS & WHAT TO EXPECT (Class 3 pics)

Someone is getting into it a bit...
her sons headband.

I found an article that had some very good points.  This was my take away.

Is it just me or is no one mildly into CrossFit? The people who love CrossFit really love CrossFit ie. myself... and the rest of the world seems to think the "sport of fitness" is out to kill them. 

Not here at Cherry Bomb. Were out to make you awesome! 

When you hear about injuries in CrossFit,  some of those are the result of newbies doing too much, too soon and no coach is waiting for a beginner to show up so we can cripple them.  At least not in my case -sadist;) That's why we have an ON RAMP program, where I teach CrossFit style WOD's.  It's okay to take it slow.  After all I want you to come back again. So here's what to expect.  (note:  I am not affiliated with CrossFit yet but I am a level 1 CrossFit trainer, hence the CrossFit style WOD's) 

Medball cleanse

You Will Work Hard
So you won't be doing the most advanced moves in your first few classes. Sorry, no crazy overhead squatting with a friend balanced on your head.  But hard work is what gets results, so don't expect it to be too easy. Your first CrossFit style workout will be tiring- you're going to be fatigued and you're going to be sore- because everything is new.  Give it a couple of weeks it all becomes second-nature. 

The Nine Basic Movements
There are nine fundamental movements to master first. Those moves are: air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and medicine ball clean. All these things are everyday moves when you really look at them. -Picking up laundry. That's a deadlift! Sitting to standing. Basically, that's a squat. We'll be practicing these fundamental moves so that whatever life throws at us, we'll be able to do it well.

The Gym Is Called A Box
No fancy bathrooms or showers, TV screens or treadmills, just four walls...an empty box.

The WOD
CrossFit workouts change everyday, hence the WOD, or workout of the day. Our classes are structured around the WOD.  10 to 15 minutes warm up, 10 to 15 minutes of skill work then the WOD, and an easy cool down.  That's a 45 minute class.  Give or take.

Be Prepared To Get At Least A Little Competitive

Our box keeps score.   Of your reps, time or weight lifted during class. Why? One, it allows you to track your personal progress more accurately than simply stating "Huh, that sucked less... I think!" Two, it allows you the luxury of looking back at how much more fit you have become by comparing past stats to current. Example being able to press 65lbs overhead to bodyweight. PR!

Keeping score also helps you push yourself just a little bit more. That's by no means the goal but a little competition gives you an edge that you just won't get doing the same moves alone at home.

It's the shared highs and lows -- the frustrations and the great successes -- that really bonds people.

burpees

Last but no least...Anyone Can Do It

One thing people don't truly grasp is that CrossFit is really a universally scalable program. Beginners might think of it as too intense or only for the super-fit. Not so.

 Anyone can do CrossFit and have fun doing it. Even if it is doing burpees.

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