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Denise Thomas

@denthomas7

17.6K

followers

184

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CrossFit Coach
@dtlessonplans
@coachesdevelopmentprogram
#GoBirds 🦅

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This.

It’s what we do.

It’s how we do it.

It’s who we are.

If you’re a CrossFit affiliate owner, THIS should be on the walls of your gym! Make it loud, proud, obvious, and necessary. I say “should” because I TRULY believe in my statement.

This is our program - Train hard, eat well, improve your life.

We do not need to change it. We just need to do it better, be more consistent, and continue to educate ourselves while developing our craft.

It’s easy to meddle with it to mask weakness, it’s easy to jump ship and revert to traditional regimes. It is not easy to master the delivery of this prescription.

But that’s ok, because we like doing hard things. We thrive on the challenge of being uncomfortable. So, let’s sit in this together and commit to delivering a mind-blowing experience of a revolutionary methodology - CrossFit.

And…it works. For anyone. Yes, ANYONE.

I always look forward to seeing these 100 words on the walls of the gyms I visit. If you have them already, post a story and tag me…I wanna give you the biggest virtual hug EVER.

CrossFit Zealots Unite ✊🏼

#DontForgetWhereYaSaltShakerLives🧂#AdrianBozman 🙌🏼 #CrossFitZealot #TooMuch #Nah #RideOrDie #CrossFit #CVFMHI #IWCABTAMD #EMVNSSFLSNS #CrossFitPartyBus @nicole.carroll 🚌 #ImIn by @denthomas7

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3 years ago

A blank canvas is a beautiful thing.

It can mean many things.

For me, in this moment, it’s an opportunity to write a lesson plan that will bring fun, provide a challenge, and help some magical people get a little fitter, while (of course) dropping a few educational bread crumbs along the way.

It’s exhilarating and freeing to look at this blank sheet of paper. Man!! I decide what goes on this sheet. I get to CREATE!! I get to make art and share it with others.

But, a blank sheet holds a lot of responsibility, too. What if it’s crappy?! What if it doesn’t go well?! I’m the owner, it’s my fault, right?! Well, good. I’ll take the leap, because as Big Abe would say, “I do the very best I know how — the very best I can; and I mean to keep doing so until the end.”

When you feel stuck, just pull out a beautiful blank sheet of paper, stare at it for a while, breathe, think of your potential, and know that you are in control of what happens next. Every next decision is an opportunity for something you want to do, or be, or create! Be brave. You’ve got more in the ole tank than you think ;) I know it!

When you look at this blank sheet of paper, what does it mean to you? You don’t have to share it here, but think about it. You’re in control, baby!

#BlankSheetFreedomBaby by @denthomas7

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3 days ago

Meet the CAP programmer: Denise Thomas (@denthomas7) 👋

Denise is a CF-L4 trainer, longtime CrossFit Seminar Staff member, and one of CAP’s programming specialists.

Every CAP workout is built by coaches like Denise, with stimulus notes, scaling options, warm-ups, skill work, timelines, and more to help your trainers lead each class with confidence. Plus, don’t miss the countless development videos like this in every class plan and in CAP’s searchable resource library.

Get CAP class plans, resources, and more in the Affiliate Toolkit.

#CrossFit #CrossFitAffiliate #CrossFitCoach #OverheadSquat #CAP by @denthomas7

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4 days ago

As intensity builds, be it through speed, load, range, complexity, the need to apply consistent mechanics before adding intensity, becomes more and more critical.

Critical to what?

Critical to advancing fitness, while ALSO, improving health (quality of life and longevity.) This is how we apply the safety, efficacy, and efficiency of our training methodology.

To be a hawk during practice phases of the class, coach leading repetitions of “stand and reset” cueing static and dynamic positions like your life depends on it, is great! But, what is not as great is when the expectation for quality and speed diminishes as we get closer to the ole 3, 2, 1…Go!

The need for consistent mechanics at relative high intensity IS the threshold we seek in our athletes. This is the (buzz word alert) standard of professional CrossFit training.

Make the need to assess quality and speed a part of your lesson plan! Make it that important, because it is. This will help to lower risk and elevate athlete progress.

Ask yourself, ‘what is the ideal movement quality and speed needed for the demands and expectations of THIS workout?’ Then…PLAN to guide your athletes to it!

We are results driven and that requires a commitment to consistent mechanics with appropriate speed throughout the entire effort.

Be the coach your athletes need. This isn’t easy, and we know that, BUT it is the way and it will yield results, both in fitness and health.

#CrossFit #CrossFitTraining #MCIisNOTJustaTagline #TakeItOrLeaveIt #ILoveCrossFit by @denthomas7

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a month ago

I’ve known this kid his whole life. The world became a brighter and more beautiful place when he entered.

Happy Birthday to one of my most favorite humans ever — my nephew, Harry. I love him with all my heart.

“You and I are gonna live forever!” 🖤 by @denthomas7

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4 months ago

I got you. I got everything, I got you ❤️

Ya just keep gettin’ better! Life with you just keeps gettin’ better.

Happy Birthday, babe.

With love — Rosalia, England, Noah, and Jack J.

Sooooooo…where to next… 🦅 by @denthomas7

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4 months ago

Typical England result but not the typical day! Absolutely fantastic! Lucky to have another bucket list moment experiencing the World Cup here!! Seats were amazing, atmosphere was tremendous, and Charlie got to witness his first national soccer game (even if he was rooting for the wrong country) @denthomas7 and @ashgag WE WENT TO THE WORLD CUP!! ✅ #charlieintimeout #englandvghana #worldcup2026 taken in FIFA World Cup by @denthomas7

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4 months ago

When the word grateful feels too small.

Thanks for the memories and I’ll see you on Tuesday.

📸 @emomphoto

@denthomas7 @syndicatecrown @crossfitgames @crossfit #redshirt #mfjediknights by @denthomas7

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5 months ago

Be a CrossFit nerd and optimize your ability to train others effectively by using the program true to its roots.

If you find yourself preaching about “the methodology” and using “GPP” and “preserving stimulus,” also ask yourself, can I answer questions to the mechanics of it?

Where it came from?

Why it’s “so simple?”

Why training with relative intensity across a varied (not random) program IS enough?

Do I truly believe in the potency behind this counter-culture approach to fitness and health?

(Yes, it’s still counter-culture because many have tried to change it to be more appealing to the masses.)

The @crossfit L1 Trainer Guide explains it all. All we have to do is study it, practice it, and see the magic unfold.

So, yes, showing up is a part of it, but engaging in the traditions that made it so powerful (like having metrics on workouts and writing names and results on the whiteboard) are easier to do when you become a true student of the material. And, they’re fun!

Study up, CrossFit nerds 🤓 Happy to study with you. Want a study group? Comment “I’m a proud CrossFit nerd!” and maybe we can muster something up.

#CrossFitStudent #LearningIsCool #NotLearningIsForLosers #DontBeALoser #GoBirds 🦅 by @denthomas7

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5 months ago

I’m looking forward to this session today 👀

The plan is the first step. It must serve TWO parties - Athlete AND Coach. It lives on a piece of paper. It cannot stay there! The knowledge needs to be applied.

The second step is to GET IT OFF THE PAPER!! Practice it before delivering it. Practice. Practice. Practice.

If you don’t have people, use cones, pillows, medicine balls, anything that can fill in as your athletes. It doesn’t matter when you are learning a system to support seeing and correcting. Your ability to identify sound or unsound mechanics will amplify if you learn the system. With a stronger eye, you now have the awareness to know how to prescribe the right dose of intensity. Intensity and thresholds matter when results are on the table.

Coaching is a skill set. Effective repetition MATTERS!!

The final step is working with others. Now, you are primed, practiced, and ready to go live.

Will it be perfect? Probably not, but perfection was never the goal…it was to be better than last time.

Being a coach may be a part-time role for many of us, but it cannot be treated or practiced that way. We do the very best we can with what is available to us. 10 minutes of dedicated practice is better than no practice.

Make it matter. 🔥 Your people are relying on you.

#CrossFit #ConstantPursuitOfExcellence #CoachingStandards #EvenCoachesNeedCoaches #CrossFitMentorProgram by @denthomas7

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5 months ago

Exceptional people create exceptional teams.

Exceptional teams build exceptional communities.

Exceptional communities create places and spaces for others to become exceptional.

It’s ok to chase exceptional things for yourself. Why not?

Even if you fall short, it’s likely you will have inspired those around you on the way.

#JamesClearIdeasFromMe #Exceptional #Rare #BetterThanAverage #DeviateFromTheNorm by @denthomas7

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6 months ago

You can only give what you have.

Nothing more.

And, you would be surprised at the impact these small gifts can have on another human.

#GiveWhatYouGot #ItMatters #YouMatter by @denthomas7

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6 months ago