150817 Monday – “Pirate Lizzy”

Join Dr. TJ Bachmeyer, Diablo CrossFit member and owner of the SPINE Chiropractic Care for a two hour seminar covering Upper Back Mobility. Get into all those overhead positions EASY!

What the seminar will cover:

  • Unglue your wrists and forearms
  • Your triceps, the ‘hamstring’ of the arm
  • The way to active shoulders
  • Scapular mobility
  • Free up your thoracic spine baby
  • High elbows and why you want them
  • The fix for sticky shoulders
  • Where’s the pain? And how to make it stop.

FREE for No-Limits Ultra, $10 for members, $25 for non-members.

This class in non-refundable but can be transferred to another event or clinic in the future.

August 22nd 10:00am  – 12:00pm


Mobility: Shoulder Mobility


Skill Practice Warm Up: None.


Strength: Bench Press 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: Hip Extensions and/or Glute Ham Raises


Metabolic Conditioning: “Pirate Lizzy” – For time.

21 – 15 – 9

21 ring dips (Athletic*: 12 res, Health: 21 toe push ups)

400m row

15 ring dips(Athletic*: 8 reps, Health: 15 toe push ups)

300m row

9 ring dips (Athletic*: 4 reps, Health: 9 toe push ups)

200m row

Scaling Guide:  5 – 9 minutes

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare to: 2014 – 02 – 09

Coaching Tips: Get through the first round of ring dips at a good pace, but don’t go to failure. Hit the first row at an aggressive pace because the second set of dips will give you a chance to catch your breath. On the final round, go for broke but don’t let your shoulders internally rotate! Keep your elbows back and don’t let them flare out to the sides. The more ‘chaffing’ you get on your arms, the more likely you are letting elbows kick out and compromising your shoulders!


Optional ‘Cash Out’: 800m Run

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