ON-RAMP: This is the 5th and final day of the current On-Ramp session. For those participating in this session, please meet in the 62 Room of Arvin at 0530. All 5 days are mandatory for club membership, so if you missed this session, please see below.
Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet in the 3rd floor weight room at 0530. Please move quickly to the 3rd floor and claim 4-6 bench press racks, as well as the 3 deadlift platforms closest to the bench press racks. This workout is only open to club members (those who have been participating regularly in the workouts since the beginning of the school year and those who have successfully completed an On-Ramp session or validated previous experience with one of the Black and Gold leaders).
Strength Work: Bench Press: 5-5-5-3-3-3
WOD: 5 Rounds for Time of:
30 Double Unders
7 Deadlifts (185#/135#) - weight should be appropriate for you to be able to do a set of 7 unbroken - it is for time, but you must ensure you focus on proper form and technique.
***If you do not have double unders yet, you can sub 3 singles for 1 double under. However, you are only going to learn double unders if you practice them. If you attempt a double under and the rope gets around twice but then gets caught on your feet at the end, then count that as a good rep (scaling option). You want to move through this workout as quickly as possible, so if you are spending too much time getting stuck on double unders and resting after each rep, then move to singles to keep the intensity level up.
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