160526 Thursday – Ask The Doc

DrApplemanASK THE DOC!

Is your mobility holding you back? Can’t figure out the source of that nagging ache, pain or twinge? Come by Diablo CrossFit in Pleasant Hill on Saturday, June 11th and “Ask The Doc!”

YOU MUST BOOK A 15min APPT: 

This is a NO CHARGE assessment to measure mobility plus a short consultation with Diablo member: Dr. John Appleman.  John specializes in Integrative Diagnosis which is the foremost system in discovering the cause for pain and limited mobility.

Some common questions:

  • Why can’t I do a full front rack?
  • Why does it hurt my shoulders when I lift overhead or do pull-ups?
  • Why does my elbow/forearm hurt when I do certain exercises?
  • Why does my hip pinch when I squat?
  • Why does my Achilles’ tendon hurt?
  • Why does my lower back hurt when I reach a certain weight on deadlifts or squats?
  • Why does it take so long to get loosened up every time I workout?
  • I’ve been stretching and foam rolling but why am I tight and still have pain?
  • Why does something hurt before I exercise, feel better when I’m exercising, then hurt again after?
  • Why do I have aching, burning, tingling, numbness?
  • Why do my feet or heels hurt?
  • Why are my hamstrings always tight?
  • Why do I have pain in my chest during ring dips?
  • I’ve seen other chiropractors and/or PT’s but why do I still have pain and limited mobility?

Come talk to John. Many Diablo members already do!

About Dr. Appleman:

My passion is to ensure patieDrAppleman1nts get exactly what they need. I am here to break the cycle of patients becoming a commodity in a revolving door of healthcare. I diagnose why you are in pain, and then identify the best treatment to improve your function and eliminate your symptoms. I help people everyday that have not had their problems resolved simply because other health care providers failed to really listen. A lot of treatments can provide temporary relief, but when the right treatment is performed to the right tissue with the right technique, it can make sustainable improvements in reducing pain and enabling your body to move as designed.

My mission is to resolve your pain by restoring healthy movement, get you on a clear path to health, including strengthening your body to reduce your chance of reinjury. I completed my undergraduate studies in Exercise Science and Human Fitness Performance at St. Ambrose University. I am a graduate of Palmer college of Chiropractic, located in Davenport, IA.

In a addition to my undergraduate and graduate degrees, I have earned numerous rehabilitative and sports injury related certifications that help shape my clinical approach to your problem. I am an Integrative Diagnosis provider, the leader in the diagnosis and treatment of soft tissue injuries. I am certified on all levels and continue my training with online content and in-person training multiple times per year, certifying him as a sports injury and soft tissue specialist.


Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 3 reps.  Plan on doing 4-6 sets total.

Metabolic Conditioning:Little Red Corvette

15 minute AMRAP (as many rounds as possible)

5 squat clean thrusters aka ‘cluster’ (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

50 single unders or 30 ‘cross overs’ (each jump is one rep, crossed arms to uncrossed is 2 reps)

8 Ring push ups (straps vertical feet even with rings*, feet below strap support body at 45 degree angle or lower at the top, feet past the area of support for rings)

50 single unders or 30 ‘cross overs’ (each jump is one rep, crossed arms to uncrossed is 2 reps)

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

Scaling Guide: 5 – 9 rounds, about 2:15 per round. Scale Up: 135/85lb bar, 50 double unders, 4 ring muscle ups

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: This one has a lot of rounds and a repeating movement so make sure you have a good counting strategy! If you can’t have a whiteboard etc. nearby, alternate which direction you face each round so at least you’ll know if you ended on an even or an odd round. The squat clean thrusters need to stand up all the way each rep on the clean (no squat curls).  The shoulders are going to get hammered on this one so use your legs to get that bar overhead and make sure you are being efficient on the rope.  Wide arms and tense shoulders will make them fade even faster so avoid that. ‘Cross Overs’ are when you cross your arms while performing one jump, then uncross them on the next jump (which is 2 reps). Pick which one you are going to do each round and stick with it for the rest of the round, but feel free to go back and forth between styles each round if you’d like (both are ‘Rx’).  Rings even with the feet are only required for Performance.

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