Instagram story viewer> @dtlessonplans> Posts

DTLessonPlans

@dtlessonplans

4.5K

followers

5

following

EST. 2016 - Strengthening weaknesses masked by the comforts of ones own gym | #EarnedExcellence
Learn how to lesson plan, create purpose & have fun!

POSTS STORIES REELS TAGGED

Sneaky one, this is.

Two movements. Relatively simple, comparatively. But…lots to do in such little time.

Positioning determines the load. The ability for an athlete to “stack the bones” appropriately matters, and it’s the role of the coach to communicate such findings to their athletes.

The press will tell us a lot about the push press. How well can we receive the bar in the overhead position? How close can we keep the bar to the frontal plane? How well do we drive through the heels?

Oh, and no noodle spines. 🍜 Noodles are for eating not pressing.

Results TBD…

#DTLP #DTLessonPlans #TheBiggerTheClass #CrossFitCoaching by @dtlessonplans

64

3

9 months ago

Turns out…

….planning works.

Overhead Squat 5-5-5–5 then 5+
(No less than 5, but 10 should be hard)

These days need attention!!

Most, yes MOST, people find overhead squats incredibly hard to do…well. Coaches have a difficult time in figuring out how to help their athletes. As a result, we bypass the struggle and either miss positions, move poorly, or skip the class. Coaches tend to make exceptions for those who struggle and miss a golden chance to learn something while helping someone.

“Well, overhead squats are not needed!” you may say. And while that could be true…I think it’s a cop-out to just go around the “problem!” My channel, my rules 😘

Soooooo…yeah…let’s give these kind of movements the attention they need. Overtime, we will ALL learn a little something, that I can promise.

#OverheadSquatsAreLife #SayYesToOverheadSquats #BeAProudOverheadSquatScalerNotAnAvoider #WeGotYou #CrossFit #LittleBitsEverydayMakeTheDoctorGoAway by @dtlessonplans

51

0

a year ago

Well, well, well…what have we here?

I see some RAW strength on the menu.

Let’s ride! ⚡️

#HeavyDay #FrustrationDay #ArmPharm #WhatDoYouMeanICantUseMyHips 🤔 by @dtlessonplans

80

9

a year ago

Lately, I’ve been wildly deviating from my plans and it hasn’t been working out well for me. I’m not sure why this has been a “thing”, but something is up! Time to rein it in.

Tomorrow’s goal — So simple 😑 1) Follow the plan, 2) Recognize when I’m going rogue and ask why. Maybe it’s the right thing? But, for tomorrow, stick to the plan…for now.

I’m not one for staying tied to a plan, but I think it’s time to recalibrate and stay the course until I can get back on track and pinpoint the problem (kind of).

Absolutes are for squares. Identify, adapt, and overcome. 🦅 #GoBirds

#DTLP #CoachesDevelopmentCourse #CrossFitTraining #CrossFitWildFreedom #EducationIsFreeeeeeedom #BedtimePlanningIsBetterThanNoPlanning #GotMeSomeNewStationary #CrayonsAreWeird

[This workout was adapted from CAP for equipment purposes at our gym. The original workout was 5RFT: 5 MU/10 BJ/20 Abmat Sit Ups. Box height 24/20. It’s a sprint and nasty and lovely] by @dtlessonplans

173

6

2 years ago

“No plonkers allowed!!” #nonnegotiable #youonlygetoneneck #headkissthegroundornoHSPUforyou

I had so much fun in this class...and I botched my timeline. Oopsie!! It burns, but putting my ego aside, I don’t regret the events that unfolded.

We had three new members who were 2-3 classes into their CrossFit training and scared of kicking upside down. During the HSPU skill, all three managed to get inverted with some assistance 🔥It. Was. Awesome!!

Is it necessary for non-competitors to ever kick into a handstand or do handstand push-ups? Many would say “no!” “It can cause more harm than good!”, they may say. I contend that kicking upside will change lives.

It’s not just a ‘Yup, kicked upside down, checked a box, and now I move onto the next progression’ approach. There is a mental and physical shift that comes with doing something scary. The act of trying, not knowing, and succeeding is a life-altering experience. It tells you that you’re more capable, strong, and braver than you thought. You have courage! Use that in the “real” world.

I can’t tell you what those ladies did after class that day, but I can tell you what their faces looked like after they found themselves upside down for the first time in years or ever. It was pure joy and surprise. They were pumped!! Smiling from ear-to-ear. It made my day.

So, was the class successful? Cool things happening versus botched timeline?? I would say it served its purpose BUT there is work to be done and we can plan for both next time — success and timeliness. We should have both.

We are our own worst critics. Nobody can ever be as hard on me as I am on myself. That’s why I don’t mind feedback. I’ve likely already said what needed to be said to myself, but with much less tact. Lol! I don’t like it, but it’s necessary.

Be hard on yourself, but don’t lose sight of the big picture. Seek out feedback and be grateful for what you discover. And, never lose the “I want to be better!!” attitude. 👊🏼

Pumped for this week of classes! Best job in the world.

@denthomas7
@coachesdevelopmentprogram
@crossfitonenation
@cfwildfreedom
@crossfittraining by @dtlessonplans

176

6

2 years ago

Not all lesson plans look pretty. But, they can still be effective.

I followed this one quite closely, but tweaked as needed across the three classes I taught.

More time for movement is the way.

Less chirping and more doing!

#DTLP #DTLessonPlans #CDP #CoachDevelopment #CoachesDevelopmentProgram #WingingItIsForSquares #CrossFit #CFOneNation #CFWildFreedom by @dtlessonplans

117

0

2 years ago

Chill ya beans, folks! It’s not an absolute. 🫨 But, yes, it is an aggressive expectation for today. Will we meet the mark? 🫣

We have to set a time range for rounds so that we can coach intensity. If we just succumb to the “take as long as you want” approach, we lose the potency of the stimulus. We lose relative intensity. We push results further away. Time ranges create intensity. Without them, we are only focusing on completing the task which isn’t the difficult part.

If you’re looking at the 1:00-1:30 round range and you’re getting your knickers in a twist, take a breath, untwist em’, and ask yourself why? Maybe the load is manageable but not at the expected speed. Great! Go a little lighter so you can hang on longer. Oooooooo grippy!!! Barbell cycling is grossly effective regardless of loading…if you hang on for long enough 😈

(Coaches - your athletes will get their knickers twisted. This is the mindset at the whiteboard. All. The. Stress.)

Remind yourself (and your athletes) that the time range is an average across all rounds, which will ultimately land us between 7-12 minutes. Completing a 2:00 round isn’t a problem providing it isn’t in the first 5 rounds and it isn’t a max effort. The loading and rep range should allow for a hard and sustained effort. Starting with a 2:00 round may have this workout finishing closer to 15 minutes. For this workout TODAY, ~<12 minutes is the goal not 20. Yes, I allotted 15 minutes for the workout which will NOT be needed. (Edited).

The focus of this workout is to move fast and hang on. Use the box jump overs to best recover (unless you’re a BJO stud!) until the final rounds when it will be time to BURN IT DOWN!! A 10 minute workout scaled will hit the mark better than a 15 minute heavier option.

Alrighty @crossfitonenation get ready to shift some iron and hop some boxes. This one is gonna put some hairs on ya chest 💀 I’m gonna do my best to be sub 8 🧟‍♀️ CrossFitters near and far - give it a go and tag me with your time and prescription. Let’s get some stats! Cheerio for now.

@crossfit @crossfittraining @coachesdevelopmentprogram @dtlessonplans @denthomas7 @crossfitaffiliatesnortheast by @dtlessonplans

134

3

2 years ago

Bench Press 8-8-8 for load.

Days like this are a goldmine for education and adaptation for both athlete AND coach. Keep reading…

You could easily look at this workout and dismiss it as “not enough”. But when we say “not enough” what do we mean? If we are only referring to elevated heart rates and global muscular fatigue, then you could be right. This is why these days are educational for BOTH athlete and coach.

Think of the 24 repetitions as the “main event”, the big show, the point in the class where we optimize our intensity through raw strength supported by stability, balance, flexibility, power.

When we (as athletes) find ourselves under the bar for the first set of 8 repetitions, ohhhhh the “machine” better be primed!! Hot!! Raging!! Fire!!!🔥This is why we need time before the main event to find the appropriate starting point. This, I know you already know.

Ok, so how do we create an environment that allows for continued education while also getting fit?

STUDY! EDUCATE!

Pull up YouTube and find a credible source. Some of my favorites include @squat_university @westsidebarbellofficial @wenningstrength @marksmellybell, but I bounce around. I can usually tell within the first 30 seconds if it’s a source I want to use and although the above accounts have many subscribers, I do not use that as the primary metric for talent. Dive deep and take time to find a source that will help you help others.

Then, search “Warming Up for the Bench Press” and watch, learn (why would I use this?), steal, practice, test with the class, and evaluate! This process never EVER stops.

Coaches!! You will not always have the opportunity to be assessed and given feedback, so YOU have to find a way to do the work. YOU are in control of how great you want to be. Take ownership of your development! You will not regret it.

When you see a workout that looks like it’s “not enough”, see the opportunity beyond the aesthetic. It IS enough and it has a place in our general physical preparedness program. It is a goldmine for coach development! Do not miss this chance to take a step forward in becoming a kick-ass coach.

#LearningIsLovely ✊🏼 by @dtlessonplans

346

12

3 years ago

Heavy Day - Technique Dial Up Day - Get Strong Day

1 Complex Every 3:00 (8 sets):
• Clean Pull (Bar Close & Vertical Hip Ext)
• Hang Power Clean (Vertical Hip Ext & Speed Under Bar)
• Hang Squat Clean (Speed Under Bar & Sound Front Sq)

Key Body Parts (Hot Spots)
- Spine (the whole time)
- Hips (fast)
- Feet and Hands (fast)

Quick general barbell work for macro joint assessment.

Technique work to dial up focused areas of the lifts.

Loading time to get to the first work set.

Break.

Work (the heck) Out!!! Let’s get 🔥🔥🔥🔥🔥

Love having time to connect during heavy days!!

The Coaching Grounds comin’ soon!!!! 😈

@crossfitonenation @cfwildfreedom @coachdevelopmentprogram @crossfittraining @crossfitaffiliatesnortheast @denthomas7 #DTLP #DTLessonPlans #CDP by @dtlessonplans

128

2

3 years ago

The intent determines the scale.

Coaches, do we offer scaling options based on convenience or do we carefully consider what we want our athletes to leave the workout and session with?

The intent, both psychological and physical, creates the scale. Sometimes, the better scale requires more education and effort from the coach.

Recognize when you are being lazy and change the plan. Just make it happen.

- - -

Today’s workout was a ~1-2 minute round, with the ability to break each movement 1-3 times, resulting in a round range effort of 5-9+ rounds.

All members of the @crossfitonenation 8:30 “Social Club” finished within 5-9+. On average, most were into the 6th and 7th rounds. Athletes who were 8+ completed the workout as written, and most who scaled found themselves with the 5-7 round range. Both outcomes were not only within the goal of the workout, but they were expected based on the amount of assessment and testing during the warm-up.

Everyone used the rings, from beginner to advanced. Why? Because everyone can! Yes, everyone. In doing so, it will give those who avoid the rings a good taste of the “ring world” whether the feet assist or not. If we continue to always use a stable implement for those who struggle, they will never develop the awareness and confidence to use the rings. (To include other ring movements). Mix it up.

Strong Suggestion: Take the time to teach ‘Ring Rules’ - height, width, how to adjust based on strength, range, and psychology. It’s our job to educate and create self-sufficient athletes so they can make better choices in the long-term.

We also had a “no-rep” day today 😈 These days give a little tap on the shoulder to let you know that while the effort is there, we may need a little more. After all, The Open is coming and “no reps” will be given. So, for the next week, consider giving your people a lil’ taste. I promise it’s “fun” 🫠 No-Reps are chicken soup for the CrossFitter!!

Go kick ass, everyone! You are wonderful. #DTForTheCoach 🫵🏼 #DTLP #DTLessonPlans #CDP #CoachesDevelopmentProgram #CrossFitTraining @CrossFitAffiliates by @dtlessonplans

199

0

3 years ago

Basics.

No general warm-up today. We’ll get loose and “activated” during the pull-up tutorial.

Push Press Focus: 1) The Mystery of the Dip 🫥 and all its glory. How low is too low?? 2) The Patience Punch. Ah, timing is a wonderful thing.

Pull-Up Focus: Understanding the power of timing. Sequencing is a beautiful thing #FlyPeter #LoveYaHips

We will have a “get hot” and “make good decisions” section. How do we know it’s right if we don’t take the ole body on a trial run 🤔

Then…Harambe!!!! 🔥

Simple workout. Not easy to coach. I’m pumped!!! 8:30am’rs comin’ in HOTTT!

NOTE: I didn’t use a global descending rep scheme for scaling. It was early in the AM when I wrote this lesson plan and my brain was in a 21-15-9 format when I went to scales. I used 15’s or 12’s. However, I did use a descending rep scheme for one athlete 12-9-6, who broke her sets into 2’s. It was time for her to do kips and this was the way.

#coachesdevelopmentprog #CrossFitTraining #CrossFit #DTLP #DTLessonPlans #CF1N #BHOTD by @dtlessonplans

200

1

3 years ago

It’s been a while since planning for “Kelly”. One of my classic CrossFit favs. The fourth round aka the “gut check round” steals part of the soul every time ☠️

Some will finish this around 20 minutes, while others a little closer to 30 minutes…and that is a perfectly appropriate time range for this benchmark workout.

“Kelly” day is a great day for some intermediate level athletes to hit the RX button and enter the cave of “joy” 😈 (If they can keep rounds under 6 minutes, consistently)

Will this be an effective plan? We’ll soon find out. 5:15 am’ers get ready to feel the leg-love. Also, the looptie-loop is back! Can’t wait!

#DTLP #CDP #DTLessonPlans #CrossFit #CF1N #NeedhamMA #BHOTD #CFWildFreedom by @dtlessonplans

172

1

3 years ago