https://www.facebook.com/415853522217513/

DTLessonPlans, 1EA Chimney Rock Rd, Bound Brook, NJ (2026)

01/14/2026

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…

11/03/2025

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 (most) and miss a 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. My channel, my rules 😘

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

05/09/2025

Well, well, well…what have we here?

I see some RAW strength on the menu.

Let’s ride! ⚡️

🤔

10/10/2024

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 — 1) Follow the plan, 2) Recognize when I’m going rogue and ask why. Maybe it’s the right thing? But, even so, 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. 🦅

09/03/2024

“No plonkers allowed!!” getoneneck

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.

07/12/2024

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!

02/27/2024

“The name is Lawson, Robbie Lawson.”

Kicking off the new year with courses in Aberdeen, Scotland! 🏴󠁧󠁢󠁳󠁣󠁴󠁿

is ready for the coaching experience of his liffffffffffe!!!! 🤯 No holds bars!!

Let’s ride, boys!!!

06/28/2023

If you want your athletes to care about standards, then so must you. You get to share the care at the whiteboard every time you coach. Are you briefing standards, consistently? Are you setting expectations? If not, how will our athletes ever hold themselves accountable? How will learn to care about quality, precision, and speed of movement? A good ole “no rep” is good for the soul. It tells us, “I need to expect more of myself! I need to pull harder, squat lower, jump or throw higher, run faster! It provides a moving target for results.

CrossFit asks a lot of both the Coach and athlete. If we don’t have standards then the ask is fuzzy at best and the results…meh! Help them understand why standards matter in CrossFit. Educate them on the importance of being held accountable and earning the right to progress. Be the leader they need and take ownership of YOUR class! What do YOU stand for as a CrossFit coach? Are you coaching or just instructing? Are we just telling them what to do or are we telling, looking, fixing, and repeating over and over and over again?!

Yes, standards matter. You bet your a** they matter. The healthy relationship between self and standard is the kind of competitiveness that instills the belief that you are capable and you can do hard things. It calls out your bulls**t and it won’t let you get away with selling yourself short.

So, if you’re not already doing it, starting tomorrow, brief standards and set the expectation so our people can rise above and beyond their current states.

Hold your line. Don’t sell your soul. Be the coach they need. And, do it with kindness and genuine compassion. ❤️

They gotta know to do! Help them.

04/20/2023

We don’t post too much about the Coach Development Program for various reasons, but one big one is that we believe if you need it you will find it.

It’s relatively easy to find help for anything really. A quick Google search will likely get you there in several clicks. That, as well as asking around.

If you are looking for help it’s likely you really want it, which is why every affiliate/coach that has reached out to us, are usually the “right” fit for this program. By “right” I mean being open, humble, hard working, and vulnerable. The CDP is not a walk in the park and it will “burn” at times, but those who can withstand the heat most always come out better. If they don’t, perhaps they weren’t ready for the “real talk” or they didn’t do the work! They are other possibilities too, but these are the big ones.

What’s interesting about “doing the work” is that it isn’t complex at all, but it does require A LOT of repetition in refining what some may label as “boring”. Well, improving skills sets take time and if the foundation is lacking, it needs time to rebuild. This then always leads us back to the million dollar affiliate/coach question:

WHAT ARE WE TRYING TO ACHIEVE? GOALS?

Yes, we know that it’s “about the journey not the destination”…and so on. BUT, there has to be a metric by which we can evaluate or how do we know if we’re on the right track. Feelings can get in the way real easy!

Chimney Rock CrossFit was 100% the right gym. Billy is a wonderful affiliate owner, leader, and human. The CRCF coaches are a reflection of him, and the members are a reflection of the coaches. And guess what? The members are awesome! ❤️

THANK YOU for having us! Your community left a lasting impression and we cannot wait to check back in!

If your in the Chimney Rock, NJ area, and you want to try CrossFit, the CDP gives CRCF a huge stamp of approval!

Keep ya standards high and your smiles big, friends!

01/04/2023

Workouts can hit people differently. This was one of those workouts.

21-15-9-15-21 reps of:
Shoulder-to-Overhead (135/95)
Box Jump Overs (24/20”)

For some this is a sub 8-minute workout. This involves unbroken STOH and (likely) rebounding the BJO’s. For these athletes, it will feel like 79 STOH for time…with a few annoying box reps.

For others, it could be closer to 10-12 minutes. This is still within the intended stimulus, but may feel slightly differently. The STOH are not unbroken, athletes are forced to rest due to muscular fatigue, and the BJO’s take longer. For these people, this is still preserving stimulus.

For those who want to do all the reps, with the prescribed load, but take 15-20 minutes, you are missing the mark. Sure, it was completed, but way beyond what was asked.

The expectation of todays workout was to chose a load that can be moved very well and only requires 2 sets in the first 21-15, and possibly 3 sets in the second 15-21. That was the intended stimulus for today.

Another day, same workout, the stimulus may call for unbroken reps on all the STOH throughout. This would require going lighter for most people. Yes, lighter…not easier. Different. When was the last time you were asked to pick a weight that was challenging but you could do “unbroken”?

We can get strong with light/moderate loads under longer tensions (aka more reps).

Then, perhaps a few months later we do the workout again, this time the expectation is to go heavier than normal, still putting a premium on movement, and breaking 2-3 times is expected. Different stimulus. Different adaptation.

Thinking about workouts this way is part of variance. It’s training. Done well, over the long-term, this approach is very effective in creating a strong base of general physical preparedness (GPP).

You are limited by your creativity. Think true fitness. Challenge the status quo.

Set the expectation. Modify to exceed the demand.

12/28/2022

Lesson Plans help organize the lizard brain and bring more intentionality and purpose to what is taught. They also prepare you for the unknowns. And, while the unknowns are just that, we can still cover many bases by just asking the question - “What if….?”

10 things to consider when writing a Lesson Plan:

1. Who are the people in the class?
2. How much experience do they have doing CrossFit Training? New, veteran, in the middle?
3. How well do they move? (Safety & Performance)
5. How long is the workout? (Stimulus)
6. What movements/skills need prioritizing?
7. Where are the more taxing positions of each movement? High assessment areas.
8. What modifications/scaling options are available?
9. What will the room/equipment layout and orientation look like?
10. Do I have a ‘Plan B’ for bigger classes? Poor weather?
MUST: Do I know everyone’s name?

We’ll stop at these 10. They seem to cover a lot of ground. But, yes, we could add more.

Tomorrow’s workout has an Echo Bike programmed. If we have more people than bikes, then Plan B is used. Plan B should be ready to go way ahead of class. Most of the above should be very familiar to you before stepping onto the “dance floor”.

It’s a lot at first, but eventually, with dedication, commitment, and deliberate practice, it will become easier. And, it will make you a better coach. Guaranteed!

We start our 6-week Lesson Planning Group next week (1/5). One spot left to join four other coaches and become a part of the LPS (Lesson Planning Squad). We will start a second session at the end of Feb/beginning of March.

Planning = Freedom.

This class is going down at (Needham, MA) at 8:30a. If you’re in the area, come join in! It’s gonna be a doozy 🫠

12/21/2022

The Coach Development Mentorship Program in full effect at CrossFit Providence with Tanner Baldauf. The first session was productive. Now…we do the work!

SAYING you WANT to be better, isn’t DOING something to BE better. If you truly want to improve, be a do’er not a gonna!

“Gonna’s” do a lot of talking! Talk is cheap is and feedback is hard! But, so is being stagnant and living in an echo chamber of complacency.

We are pumped to be working with Tanner! Session 2 coming up….

DTLessonPlans

01/14/2026

11/03/2025

05/09/2025

10/10/2024

09/03/2024

07/12/2024

02/27/2024

06/28/2023

04/20/2023

01/04/2023

12/28/2022

12/21/2022

Address

Website

Alerts

Shortcuts

Share

Category