150910 Thursday – “Blue Nomad”

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: Shoulder Mobility.

Skill Practice Warm Up: Spend 6 minutes working up to a max strict shoulder press.

Strength: None.

Metabolic Conditioning: “Blue Nomad”

Performance*: 5 Rounds, Athletic: 4 Rounds, Health: 4 Rounds)

6 Hang Squat Cleans (Performance: 115lbs, Athletic*: 65lbs, Health: 45lbs)

6 Strict Shoulder Press (Same)

15 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

25 Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

1 Minute Rest

Scaling Guide: 14 – 22 Minutes (25 Minute Cut Off)

Scale Up: 135/75 and 70/53

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Make sure you stand up all the way on the squat cleans (before lowering the bar into the next rep), and that you don’t ‘thruster’ the first shoulder press.  There needs to be a pause before initiating the press. Step ups on the box jumps would constitute a ‘scaled’ variation, but jumping up and stepping down is encouraged. The kb swings should be broken up if needed, but since the rest is built in, try and do these in as few sets as possible. That said, if form starts to break down (and we see any excessive tipping forward of the torso for example), the coaches will stop you and possibly make you drop the weight. If you finish the  4th round in 15 or less, consider doing the 5th round.

Optional ‘Cash Out’: None (Do you really need more after that workout?)

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