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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

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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

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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

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How to plan the timeline for your class
@dtlessonplans on @besthouroftheirday Ep. 39

@dtlessonplans has not seen @lifeboatplanner and is not associated with it in any way… but I would love to show it to you Denise when it’s a bit more fleshed out!

#crossfit #crossfitcoach #lessonplanning

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POV: conducting organized chaos

Whether it’s the gym or the classroom, it always starts with intention.

Planning with people in mind.

Coaching with care.

Creating space for movement, confidence, and feeling good in your own body.

Coaching and teaching aren’t that different. Different spaces, same skill set.

#CoachLife
#teacherlıfe
#CrossFitCoach
#peteacher teacher
#gymshark66
@dicksvarsityteam

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Years 16. IN!

Registration is LIVE tomorrow - Wednesday, Jan 14th, at 9am PST.

@almotherofdragons you don’t stand a chance…
#CrossFitFrenemy #ItsMyYear

See YOU on the leaderboard.

#CFOpen2026 #Best20BucksYaCanSpend

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You just passed your CrossFit Level 1 or you are new to coaching - less than a year.

You’ve been coaching classes and realize ‘WOW’ it’s harder than it looks. (And, you are right.)

Don’t panic! Let’s chat.

A CrossFit coach is only ever a chat, text, email, or visit away from someone who can help. You just have to take the first step.

If you’re interested in joining a small group of CrossFit newbie coaches, shoot me a note at denthomas7. We will start soon! Cap at 10.

No fee. Just a lil’ help.

Deadline to reach out TODAY (Oct 17) 8pm EST. But, please still shoot me a note if you would like to grab the next one. Maybe I set up a second group. 💥

We got you! #FightingTheSameFight #CrossFit

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Because what you do when no one is watching is a great litmus test for how you choose to approach living life and building trusting relationships.

Call it “over the top”, call it “picky”, call it whatever comes to mind. But, those who do the right thing tend to be some dang good people, who tackle life head on.

We don’t ask you to be honest just because of a leaderboard (sure that matters, too — so don’t freakin’ cheat 🫵🏼 Grrrr!!) We ask you to be honest so that you can break through areas of your life that may be holding you back. Think about it — if you hand in a fake time, score, result after a workout, what else will you cut corners on? What else takes a hit? Low hanging fruit here!

Yeah, it does suck to no rep yourself. Especially Wall Balls!! But, so does being a sucky person. Sooooooo….

Throw a no rep on yourself next time you know you didn’t meet the standard. Do it for a week. What’s the worst that can happen?!

#NoRepsForTheWin #YouGetANoRepAndYouGetANoRep #NoRepsAreGooooooooooood #DontCheatYourself #CrossFit

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Burn it down every CrossFit workout?! Redline until your eyeballs bleed and organs implode?!?!! 🩸🤯💥

Hmmm…well, if that’s the approach, then prepare to welcome some kinda burnout. Be ready to get “CrossFit Grumpy.” 🧌

Yep, being “CrossFit Grumpy” is a real emotion and it lives inside each and every one of us who is willing and brave enough to do CrossFit. You may have already experienced it…

What is it? Why I’m so glad you asked.

In short, it’s when you start blaming CrossFit for your lack of [insert issue here]. Maybe you feel “beaten up”, tired, sorer than is desired, not losing fat, putting on too much muscle, plateaus, stagnation, the coach sucks, the programming is too hard, too easy, my diamond shoes are too tight 😉. Whatever it is, the “Grump” is near and finger pointing follows shortly after. “CrossFit is/isn’t ________ . 👈🏼 excuse here.

Not every day is competition day. It can’t be. We won’t last. Well, I won’t last. I can’t say for sure what will happen to you. But we do push hard. We do learn. We do get better…in the long term. #HealthOhYesHealth AND fitness.

Training days are great days. I learned a lot from this CrossFit.com workout. Sustainable discomfort. (Honestly, could have gone a harder earlier 🤫…but hey, now I know.)

I’ve been “CrossFit Grumpy.” I still get “CrossFit Grumpy.” But, I now know that it isn’t CrossFit, it’s me and my ego, perhaps hanging onto goals of the past that no longer serve me, and being too stubborn to admit it. A good reset is all it takes and some good people around you to help.

I’ve said it before and I’ll say it again. I love CrossFit and I’m proud to be a CrossFittahhhhhh!!!

Have you been bitten by the chomping jaws of “CrossFit Grumpy?” If not, good for you. This means you probably feed the positive wolf!!

Share your CrossFit Grumpy moment with us. Come on now. LOL! Don’t be selfish. 🤣

#ForgingEliteFitness #CrossFit #CrossFitGrumpy #ILikeCommasOK

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What you say at the whiteboard matters.

The goal matters.

How we get there can (and likely will) be different. Arguably, it should be different…by degree.

But, the goal determines the dose.

It sets the expectation.

What you say at the whiteboard matters.

So…what would you say? What’s the dose? You look at this workout—how do you get everyone on the “same page?”

#ClarityNotConfusion #Measurable #SayNoToCheesecakeFactoryFreedom #PickAndStick #SimpleIsntEasy

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Sometimes, when you love something so much, you can get wrapped up in the nuances of it. Guilty 🙋🏼‍♀️

You can overthink, over analyze, and perhaps even convince yourself that refinement in non-essential areas means improvement. Guilty, again.

And, while that can be true, it can also be true that the thing we love is perfect in its imperfection.

CrossFit isn’t perfect, but holy c**p, it sure does work!

I choose CrossFit as my training program because it fills my freakin’ heart, man. I’m addicted to the intensity, the complexity, the simplicity, oh man, and the people! THE PEOPLE ❤️ We are part of something so dang special that it’s hard to even see just how special.

Take a second to reflect on it. Gives me goosebumps.

Man, I love CrossFit. For all it is and all it isn’t. I accept that. I still choose it.

Below are just a few of many lessons I’ve learned on this rollercoaster journey that has no end:

• Standards matter. They’re not silly or “over the top”, they matter, because they are us.

• A relatively safe, results driven, and efficient approach is not a suggestion. It’s how we evaluate success. It’s how we measure thresholds. Thresholds matter. Remember, the journey is long.

• Train to get fitter versus taking a test everyday. The bright and shiny lure, could also be a gremlin waving you over to make the choice that seems sooooo appealing in the moment. BUT, if we’re not ready for it, will in fact just welcome you to move slow, potentially poorly, or even stop.

• Your personal score is special. You probably worked your a$$ off for it. Be proud of what you did, yet ask yourself how you can make yourself even prouder. Then, do that tomorrow! Trying and failing is better than never entering the arena at all.

I have more, but I’ll “back pocket” those for another day.

“Amanda” tomorrow at @crossfitonenation and I’m freakin’ pumped! Love the workout, love honoring one of our own, and cannot wait to crush my 0615 friend, Doug! Oops I mean support. 😈 (@dfeldman73)

#CrossFitIsLife 🦅
#TruthsRunFree

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GOOOOOOOOOO BIRDS!!!! 🦅

@steellotusfitco here we come!!

The date is set. The goal is clear. The fire is hotttttttt!!!

AFFILIATE BONANZA TIME!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥

We cannot wait to get over to Eagle Country and get to work!

Seeeee youuuuuuu soooooooon, squad!

#CDP #CDPSteelLotusCrossFit #CDPPhilly #CoachesDevelopmentProgram #Coaching #DTLP #DTLessonPlans #GoBirds #BackOnTheRoad

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