Lower Body Mobility Seminar – Sep 12 @ 10:00 am – 12:00 pm
Join Dr. TJ Bachmeyer, Diablo CrossFit member and owner of the SPINE Chiropractic Care for a two hour seminar covering The Lower Body. What the seminar will cover: The Squat and HOW to make it awesome.
- Knee pain? No problem
- Ankle mobility
- Open the Hips
- Unglue the Hamstrings
- Do you have beef jerky in your quads?
- Box jumps for speed
Get that explosive hip driveFREE for No-Limits Ultra, $10 for members, $25 for non-members. If you sign up before your monthly membership renews it will charge you. Please email either info@diablocrossfit or christy@diablocrossfit to add you into the class. This class in non-refundable but can be transferred to another event or clinic in the future.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength: None. But if you are not coming in on Friday you can test your Front Squat today.
Metabolic Conditioning: Year End Goal Testing.
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con.
Click on the links below to take you directly to the ‘Beyond the Whiteboard’ site for these tests.
Max effort 400m run
Max effort 200m run
Max effort 100m run
Max effort 800m run
Max effort 1 mile run
Max effort 100m row
Max effort 250m row
Max effort 500m row
Max effort 1000m row
Max push-ups in a minute
Max consecutive push ups (no dropping off of toes)
Max sit ups in a minute (abmat, feet unanchored)
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
Max weight deadlift
Max weight overhead squat
Max consecutive double unders
Max height box jump
Max distance broad jump
Max weight bench press
Max weight turkish get up
“Annie” 50-40-30-20-10 Double unders and sit ups
“Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups – for time
Log your results online by clicking here.
Compare to: 15 – 08 – 05
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Try to pick one Strength movement, one Gymnastic, and one small Met-Con.
Optional ‘Cash Out’: Annie