1/29/13 Mid-westerners visit AllStar & "Diane"

-Written by KC

CrossFit Tourists!

We love visitors at AllStar so of course we were pleased when 5 friends from Illinois decided to come up to CrossFit AllStar to workout together! Thanks for choosing us! 2 of these friends Jill & Allen, workout at CrossFit Peoria, and the other friends had NEVER done a CrossFit workout before in their lives! I felt honored to provide them with their first experience in a CrossFit box. And I think our box does an awesome job of welcoming new friends, and helping to teach the very basics to folks, while still providing an environment for the competitive, seasoned CrossFit athlete. I'm very proud of the fact that we do it all, and we are good at what we do.Ben help our visitors feel welcome:)

Workout of the Day

Warm Up:
Dodgeball 3 min & 400 meter run outside simply to enjoy the sunshine and fresh air (did not apply to afternoon classes cause it was raining!) Then...
4 Rounds Tabata:
Jumprope
Squats
Box Jumps
Sit Ups
*Focus entirely on basics of each movement and proper body position and mechanics, no rushing.

Mobility:

Upper Back, hips, and Hamstring Smashing

Skill:
Deadlift, details about points of performance & safety

WOD:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Up

**Many PR's were made tonight (Danny, Josh, Scott, Chuck, Malia, Melora, KC...many more)! Two years ago it took me 20 minutes to perform this WOD, and every deadlift felt like a max effort. TODAY I did it in 3:31 as Rx and felt like it really didn't take that much effort out of me! Higher work capacity across broad time and modal domains is what i'm talkin about. That is our definition of fitness. Real measurable results. Seeing tangible results like this keeps me going and progressing, I wonder what will happen 2 years from today?