CrossFit Tulsa | Tulsa Oklahoma | Certified CrossFit Instructors

Dutch Lowry Training Seminar

*****PLEASE MAKE SURE THAT YOU GET SIGNED UP*********

Feel free to ask one of the Trainers about this tonight at the gym.

Spend a day with Dutch and learn what it takes to turn yourself and your clients into beasts.

Topics Covered:

Programming
Review
What is the Goal of CrossFit?
Programming Basics
How to Increase Power
Scaling
Good vs Bad Workouts
Simplicity
Goals when Programming
Relative Intensity
Program 2 weeks

Trainer
Intangibles (traits of a good trainer)
Responsibilities

Training
Intensity
Coaching the 9 movements and group management
Teaching a class
One on one training

Community Discussion

This is a 1 day seminar from 9-5. Please email me with any questions - Dutch@crossfitatm.com

Thank You,

Dutch

There is a link to sign up under "UPCOMING EVENTS".

Tuesday 090421

 

Rest Day

 

I guess Marlow thought she was rowing down a real river....check out the shades!

Monday 090420

 

Back Squat 3-3-3-3-3 reps

Post loads to comments.

 

CrossFit Certification Seminar: GSX Athletics

Congratulations to our newest Trainers, Robin and Stephanie. Nice Job Ladies!

Sunday 090419

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday 090418

 

For time:
100 Inverted burpees

Post time to comments.

If you haven't tried these before, be sure and start out slow and controlled until you get a good feel for the move.  If you start out too fast, its easy to lose your balance, and/or get pretty dizzy.

Friday 090417

 

Rest Day

Thursday 090416

Another HERO WOD named after a Police Officer...these hit way too close to home for us, and March 21st was a devastating loss for the Oakland Police Department.

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

Wednesday 090415

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

 

Shane and Gina"s new Wallball method at the Epcot Center. 

"DT"

**There is no official 11:30 and 12:30 class all week.  The 4:30 class will be closer to a 5-5:30 class.**

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday 090413

Rest Day

**Due to a full week of SWAT Training at our real jobs, there is no official 11:30 and 12:30 class all week.  The 4:30 class will be closer to a 5-5:30 class.  Sorry for the late change.**

Check out the Easter egg hunters.....