"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 

 

 

 



The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

Monday
Jan192015

Exciting weekend with the Waimea Community at the 2015 Ka Moku o Keawe Makahiki Games! 

Saturday
Jan172015

1/17/15 JOIN US for Ka Waimea Makahiki today at Waimea Park! CrossFit Kid Xaden Adams wins 1st in Kukini!

Sunday
Jan042015

Josh's No BS Paleo Challenge starts THIS SUNDAY! Attend FREE Nutrition Talk on Saturday, Jan. 10th 10:30am!


The Holidays are OVER, and the junk food should be to along with it!
CHALLENGE STARTS JAN. 11TH - FEB. 11TH
THIS IS THE PERFECT TIME TO CLEAN UP YOUR NUTRITION! SHED UNWANTED POUNDS, RECOVER BETTER FROM WODS, AND UNDERSTAND THE CHOICES YOU MAKE BY WHAT YOU PUT INTO YOUR BODY.
I'm bringing BACK Josh's ORIGINAL Paleo Challenge called the 'No BS Paleo Challenge' for those of you who want to kick off the year with a clean diet, now is the time to do it! TOGETHER!
Here's all the details you need to get started:
#1. Read No BS Challenge details below and ask questions if you have them!
#2. Option to attend KC's FREE Nutrition Talk inspired by the Whole30 and created by certified sports nutritionists. NUTRITION TALK IS THIS SATURDAY, Jan, 10, 10:30AM after Blake's 'going away' WOD....and I might offer another talk on Sunday if there's lots of folks who can't make is Saturday so LET ME KNOW!
#3. Sign your name up on the whiteboard at the gym (true commitment no going back!)
#4. Pay your 'buy in' at the front desk
#5. EAT CLEAN AND BE WELL FOR 30 DAYS! AND KEEP GOING!
#6. Get your money BACK if you have no cheats!
CHALLENGE STARTS JAN. 11TH - FEB. 11TH

Here's Coach Josh's ORIGINAL RULES AND INSTRUCTIONS:

Hey AllStars! This is Coach Josh,

     If you are reading this Email you are probably interested in bettering your health and fitness. If you are satisfied with your body and performance level, then read no further & enjoy yourself wherever you are!

Aloha!

     If you feel like your body can be faster, stronger or lighter than it is now, I have a 3 and a half week challenge, that if followed religiously, can change your weight, stamina and energy levels more quickly and noticeably than 6 CrossFit WOD's per week. The simple, straightforward premise is to eat whole foods that were around in paleolithic times and not the ones that come in boxes. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. That's it.

I totally get that limiting your food choices is a BIG deal mentally.

I practiced CrossFit for over 3 years before I had the intention to really give it a shot. A couple months ago, I entered the Lurong Paleo Challenge and ate strict paleo for 9 weeks. The first 2 to 3 weeks had some bumpy times, but my body and mind grew accustomed after a while. Did I see a difference? I was able to run a 5k at a semi sprint for 19 minutes, lifetime PR at 39 years old, I was surprised in the middle of WOD's when my burpees got faster the more I did, up over 100. My whole body felt more ready to do work and slower to fatigue all around. If you haven't tried this way of eating or are plateauing at a predictable fitness level, this is your chance to go further!

Enough preaching, here's the No Bullshit part.

To enter, you pay $100 cash by this FRIDAY Jan. 9th, 6:30pm to the front desk (let us know if $ is an issue). You come to the Nutrition Talk on Saturday, Jan 10th, 10:30am to kick start the challenge. You begin eating strict paleo Sunday, Jan. 11 upon waking. The challenge ends on Feb. 11Wednesday night at a 6pm potluck during Barbell Club and mock meet for the lifters! If you have no "cheats" for the 3 weeks, you will get your $100 bucks back, know what true Paleo is about and take your body to the next level. If you decide to eat/drink a non- paleo item, you must perform 25 burpees wherever you are, report the cheat on our private FB page and in your journal, and your entry money will have $10 subtracted per cheat. At the end of the challenge, all the $10 fines will be combined and divided equally among the participants who have zero cheats. If you film your 25 burpee penalty feel free to post the vid eo on our private facebook group if you want to really keep yourself accountable!

What are Cheats? Simply, anything not a meat, vegetable, fruit, nut or seed.

There are 20,000 foods in a supermarket, so I'll get more specific. Cheats include any grain or cereal product: NO bread, rice, pasta, tortilla, quinoa, ezekial bread, bagels, baked goods, etc. No Dairy: Milk, butter, cheese, yogurt, cream, etc. No sugar: white, brown, artificial sweeteners, aspartame, stevia, fruit juices(that have added color, sugar, etc.), soda, etc. 1 Tbsp. of a natural sweetener allowed, honey, maple syrup, agave, ONCE a day. No potatoes. No Corn/popcorn. No soy: soymilk, margarine, tofu, Etc. No legumes: black, pinto, garbanzo, etc. includes peanuts and peanut butter. No nitrates preservatives and hard to pronounce additives of any kind. The food you consume must have ingredients that are obvious and paleo. I.E. almond butter(100% almonds) is ok. Almond butter(almonds, palm oil, cane sugar, dextotriptamin e r87x) is not paleo.

There are plenty of things you CAN eat.

Meats, eggs, vegetables, fruits, nuts and seeds are delicious and you can eat as much as you want this included unsweetened nut milks like unsweetened almond milk. Fruit, fatty meats and nuts should be kept to a minimum however, if weight loss is a goal. Allowed foods that are borderline paleo will be the following: black coffee, unsweetened natural teas, Occasional sweet potatoes/yams/poi, post workout/once a day. 80% or higher chocolate no more than 1/4 bar per day, One 6 oz. glass red wine per day for our members who wont try to go alcohol free. Further questions can be answered in class or on the Facebook group.

You will pick up a food journal when you bring in your 'buy in' money.

This is how you will track progress and it will be turned in at the end of the Challenge. Joining the Faceook private group page is the most ideal way to share and hold yourself accountable publicly to the rest of the group. It's also a great way to share recipes and stay motivated and connected to the other people who are also on the challenge. PLEASE POST YOUR PROGRESS to the Facebook group (I will invite you to the group if you're not part of it already). POST YOUR CHEATS and videos if needed!

Everyone will be on the honor system. If you are incapable of respecting the rules, Please do not enter. 

     This challenge is being run by KC, but all the coaches are aware of the Challenge and have participated in some form before and have lot's to offer so ask questions if needed. 
A #1 resource we recommend is the Whole30, a comprehensive website by Melissa and Dallas Hartwig. You can also sign up for a Whole 30 challenge at the same time as this one and receive daily emails on what to expect along the way. I can explain more on this at the Nutrition Talk. These folks have done an awesome job and there's no need for us to reinvent the wheel here. If you need additional resources just visit Whole30.com.  
KC attended their nutrition seminar, and has a copy of Melissa & Dallas Hartwigs book in the lending library called "It Starts with Food". Visit their website here: http://whole9life.com/category/whole-30/
Additional resources:
For a list of Paleo links we like:
AND GET ONLINE TO FIND YOUR OWN FAVORITE WEBSITES AND RESOURCES!

PLEASE COME TO THE FREE WHOLE30 NUTRITION LECTURE JAN. 10, 10:30AM

 

Wednesday
Dec312014

HAPPY NEW YEAR CFAS ATHLETES AND WAIMEA COMMUNITY! Gym closed on New Years Day Jan. 1.....back to normal class schedule Jan. 2!

HAPPY NEW YEAR FROM CROSSFIT ALLSTAR!







In 2014 we successfully...




  • Set tons of personal records collectively as a CFAS community!

  • Were featured in several North Hawaii News articles as well as an article for BOXlife Magazine

  • Successfully DOUBLED the size of our facility from 1250 to 2500 square feet

  • Held the Big Island's FIRST USAW Olympic Weightlifting meet at our facility

  • Held our THIRD annual AllStar Round-Up functional fitness competition at our gym which included a site specific running event at Rocking Chair Ranch

  • Had a film crew from CrossFit HEADQUARTERS picked our gym shoot a video about our Kupuna Program

  • Said video was shown AT THE CROSSFIT GAMES in California and around the world during the ESPN airing of the Games

  • CFAS Athlete Cheryl Brost earns a 2nd place finish at the international CrossFit Games

  • Cheryl Brost goes to get signed on to be the Masters athlete for the San Francisco FIRE for the new GRID League

  • CFAS participates again in the Waimea Community Christmas Parade!

  • Collaborated with Heather Campbell's 'We Empower Youth' Non-profit to provide 6 scholarships for KIDS!

  • KC was invited to do a TEDx Talk at Kahilu Theater about health, positivity, and change!



WHEW... that was a great year!!!!




Established in 2011, CFAS has established itself as the place to be in Waimea where cultures converge, positivity booms, and community members of ALL AGES acknowledge & support the greatness in each other. Each year we've grown better, faster and stronger...TOGETHER.



From preschool aged kids up to our eldest athlete at 100 yrs., we are AllStar family and nothing can stop us from reaching our greatest potential. Mahalo to ALL the athletes of past, present, and future generations.

I'm excited for each of you and what you'll make of yourself in 2015! ALOHA!



Please take a moment to check out OUR HIGHLIGHT from 2014, a video that CrossFit Headquarters came out to our gym to produce, about our 'Kupuna' Program for folks 80 and older, a collaboration with Ho'onani Day Center.



FIND THE KUPUNA VIDEO HERE OR PASTE THIS WEB ADDRESS TO YOUR WEB BROWSER:




HAPPY NEW YEAR!

Saturday
Dec272014

12/26/14 Class Schedule back to normal till New Years Eve! HIBBC Barbell Club Sunday 8-10am!