Instagram story viewer> @denthomas7> Tagged

Denise Thomas

@denthomas7

17.6K

followers

184

following

CrossFit Coach
@dtlessonplans
@coachesdevelopmentprogram
#GoBirds 🦅

POSTS STORIES REELS TAGGED

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

478

34

One of my favorite workouts so far this year! “Bend and Snap” did not disappoint! @denthomas7 ! Afternoon classes make sure you don’t miss this one! I’m being serious, not facetious.
#crossfitabingdon #virginiacreepertrail #fitnessmotivation #crossfitgym #abingdonva

6

2

What is effective threshold training? It's the essence of the @CrossFit program. Unfortunately its often the most overlooked element of a CrossFit class.

This week we nerd out with long time @crossfittraining seminar staff members @denthomas7 and @joemasley on this very topic.

We discuss how to effectively plan for and apply threshold training in your classes!
Coaching nerds, you're going to want to watch this one (a few times!)

Tuesday, 10am EST on youtube and spotify!

49

8

Since moving to Western Massachusetts, it’s been tough to find trails that we like, but today was a good day!

We miss you Blue Hills. And, we are having fun exploring new territory that I can pee on. 🐾

#HappyPup

6

3

It’s actually simple. It comes down to a mathematical equation. If you keep that equation in mind, it makes it much easier to understand the word ‘appropriate’ with reference to load and to appreciate the importance of scaling.
Force x distance divided by time = average power output.
#Power #force #strengthtraining #crossfit #uckfield

10

0

🔥 SNATCH GAUNTLET 🔥

Three waves. Three dumbbell weights. One goal: keep moving when the grip, lungs, and legs start screaming.

21-15-9
• DB Hang Power Snatch @ 50
• Burpee Over DB

REST 2:00

15-12-9
• DB Power Snatch @ 60
• Burpee Over DB

REST 2:00

12-9-6
• DB Squat Snatch @ 70
• Burpee Over DB

🎯 STIMULUS:
This is a grip + conditioning sprint that gets progressively heavier as the reps drop. The first two rounds should feel fast and controlled. The final wave is about staying technically sharp under fatigue while handling the heaviest dumbbell.

Goal: Move consistently, avoid unnecessary breaks, and attack the burpees with purpose.

STRONG. FAST. RELENTLESS.

#NomadTrainingHQ #SnatchGauntlet #CrossFit #WOD #DumbbellSnatch FunctionalFitness Conditioning StrengthAndConditioning TrainAnywhere

246

7

🔥Intensity drives results.
🏋️‍♀️🤸‍♂️🏃‍♀️Varied programming delivers a mix of metabolic conditioning - a mix of different stimulus - ie different purposes and outcomes each day.
A 1rm deadlift IS A METCON on its own because it focuses on a specific metabolic pathway - allowing you to metabolically condition your body! But you need variety.
🔥🔥This variety allows for more intensity.
If every day is a 30 min killer grind, you’re missing out on increasing speed because you’re ignoring sprint workouts. You’re missing out on strength by ignoring one heavy lift. ✅Hitting the stimulus accurately each session allows you to properly train metabolic conditioning.
You can only hit the stimulus accurately with appropriate scaling.

11

0

A #TBT to remember: CrossFit is all about people.

And I have the privilege of sharing moments with some of the best in the scene.

I’m not just talking about their technique or credentials. I’m talking about what really matters: character.

We may admire people for their roles, achievements, or experience—and that’s great. But when someone is admired for how they make the people around them feel... that is where the true richness lies.

Thank you for sharing your time with me in person and for always keeping the doors open to building a global community, helping people through this life-changing methodology.

I am always here for you, just as I know I can count on your support as well.

Much luv! 🇬🇧 🇺🇸 🇧🇷

#CrossFit #CFL4 #SergioLandim #VilaCrossFit

437

10

Fitness is one of the few things you can do completely on your own… but for most people, that’s not how they succeed.

Community changes everything.

It gives you accountability on the days motivation disappears.

It gives you people who notice when you’re gone, celebrate when you improve, and push you when you don’t think you have anything left.

The workouts matter. But the people are what keep you coming back.

That’s why so many people quit gyms… and so many people stay where they feel like they belong.

For most people, community isn’t a bonus.

It’s the reason they succeed.

The best workout program in the world won’t change your life if you don’t stick with it. Community is what makes consistency possible.

Coach Terry

21

2

Summah 😎

25

1

Another year of CrossFit games in the books, and this one was the big 20th for the event. Long days, early mornings, early nights, all passed in a blink of an eye. Thank you to each one of you for having each other’s back and thank you to our team leads who took care of us. Love you all, till the next one! #blessed #20thanniversary #crossfitgames #teamjudgment #teamalpha

115

15

Back from my 6th year judging The CrossFit Games.
Highlights….
1. The woman who made me want to judge was on my team and it was her first time judging at the Games. @titanium_lily brought all the good vibes!
2. Also had @giopicinelli71 on my team judging for the first time!! ❤️❤️ #italianstallion🇮🇹
3. @denthomas7 was the perfect combo of profesh and hilarious.
4. @dustinvirgil22 brought the jokes and @jaymac185 taught us how to stare down correctly.
5. @johnfitzgeraldfo6 and @laurafitzgerald520 fangirling the judges ❤️
6. @crossfit_whip coming back to win the relay after dropping the baton was one of the coolest things I have ever seen at The Games.
7. Seeing @natayashay out on the Games floor. 🥺
8. Inside jokes with @mumblesgk
9. The food was amazing. They took care of volunteers! 🥗🌮
10. My forever roomie @tony6268 and our late night (9pm😂) chats.
11. Last but not least. Rides in the wee hours with @cf_coach_tom @coach_kevin_agbulos and Abe Lincoln.

74

3