Aly of RX-Star, along with her friend Noelle, will be holding a combined workshop on November 13 in Mission Bay. The focus of the workshop will “divide and conquer” skill work in standup paddleboarding (SUP) and skillwork from pull-ups to push-ups. If you weren’t able to make it out to the CrossFit Journal’s Sports Series Waterman’s WOD/ Stand-Up Paddling Event in September, this would be a perfect opportunity to give SUP a try while brushing up on skills that are essential to your overall CrossFit game.
Brett and Erika have both attended Aly’s RX-Star workshops and have nothing but great things to say about her contribution to improving their skills. It should be a great day spent learning new skills and polishing existing ones alike.
For more info go to the SUP Palooza Facebook Event page.
WOD – 11.03.2010
5/3/1 Deadlift – Week 1
5 reps, 65% 1RM
5 reps, 75% 1RM
5+ reps, 85% 1RM
“Tabata Lizzie”
6 Alternating Tabata cycles each movement (12 total intervals):
Hang Power Cleans (95/65)
Ring Dips
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
