"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

Wednesday
Oct112017

6th Annual AllStar Round-Up! BE PART OF IT!

ANNOUNCING THE 6TH ANNUAL ALLSTAR ROUND-UP! 

I WOULD LIKE TO SEE AS MANY OF OUR ATHLETES COMPETE AS POSSIBLE! MANY DIVISIONS TO CHOOSE!

OPEN DIVISIONS FOR RX ATHLETES 

SCALED DIVISIONS FOR ATHLETES THAT REGULARLY SCALE WODS (LIGHTER WEIGHTS & LESS COMPLEX GYMNASTICS)

MASTER'S DIVISIONS 40-49, 50-59, 60+ (THIS WAS CREATED BECAUSE YOU ASKED ME TO SO NOW YOU HAVE TO SIGN UP OR I'LL NEED TO DELETE THESE DIVISIONS!!! REGISTER NOW!!!)

YOU CAN VOLUNTEER AND ALSO COMPETE, WE'LL CHOOSE AN APPROPRIATE JOB FOR YOU:) DO 2 REGISTRATIONS, 1 FOR ATHLETE, 1 FOR VOLUNTEER

Scroll down for event description, business sponsorship and advertising opportunities, and volunteer details! MAHALO!

ALWAYS CHECK EVENTBRITE TO REGISTER & STAY CURRENT WITH THE LATEST UPDATES ON THIS YEAR'S ROUND-UP!

We are grateful to all our volunteers who want to be part of this great event, VOLUNTEERS MUST REGISTER ONLINE AT THE EVENTBRITE LINK ABOVE so we can assign duties for the event and get your shirt size!

 

 allstar round up 4 group pic

AllStar Round-Up 6!

2017 CrossFit AllStar Round-Up 6

This 2 DAY PREMIER EVENT is on Saturday, Veteran's Day, Nov. 11 & Sunday Nov. 12

The AllStar Round-Up is Hawaii's LONGEST CONTINUOUSLY RUNNING functional fitness event in the State, we are the ORIGINATORS of the 'scaled' division in Hawaii, creating this division in 2012 because it represented our Mission of inclusiveness, and we're happy to see other events follow what we've started. We strive to provide a platform where competition means bettering yourself, at any level, not just beating others. We want to MAHALO all those who have supported this event in the past, and we look forward to working with you again this year!

INFO HERE WILL BE CONSTANTLY UPDATED UNTIL THE DAY OF THE EVENT. KEEP COMING BACK FOR THE LATEST RELEASED WORKOUTS (SCROLL DOWN) AND EVENT INFO! 

 

  • Early registration Sep 18-Oct. 31, 2017 $75
  • Late registration Nov. 1- Nov. 09 (not guaranteed a shirt+ $10 MORE LATE FEE) $85

The purpose of the AllStar Round-Up is to come together in a community to be something greater than you can be alone. We provide an inclusive fitness experience that showcases the talent we have here in Hawaii and beyond, including kids, kupuna, and people with physical and sometimes mental disabilities. We provide an optimal, comprehensive & competitive fitness experience so that everyone leaves feeling like a winner!

Please click HERE and take a moment to watch a video about the purpose of this event!


KIM HORN'S TAIKO GROUP PERFORMING! Ryukyukoku Matsuri Daiko of Kohala & Waimea

(an Okinawan eisa taiko group) will be performing on SUNDAY, Day 2 AT 2:10PM before the FINAL EVENT! SEE PHOTO BELOW!

SAMPLE SCHEDULE BELOW, FINAL SCHEDULE TO BE ANNOUNCED

Schedule of Events DAY 1

Saturday Nov. 11, Veteran's Day

  • 6:30am- 7:30am Athlete Check-In at CFAS
  • 7:30am-7:40am Group Picture (Athletes/Volunteers)
  • 7:40am-8:10am Opening Ceremony
  • 8:10am-8:25am WOD#1 Workout Description and Movement Standards
  • 8:30am WOD#1 START....(10:00am finish)
  • 9am - 12:00 noon Skills Test #1 performed outside gym
  • 10:15am Kupuna CrossFit Honorary Ceremony...(10:45noon FINISH) (30:00 total)
  • 11:00-11:20 WOD#2 workout description and movement standards
  • 11:30pm WOD #2 START...(1:00pm FINISH time)
  • 1:00-1:30 transition and WOD #3 set up
  • 1:30-1:50 WOD #3 workout description and movement standards
  • 2:00pm WOD #3 START...(5:00pm FINISH)
  • 5:15pm Mystery WOD #4 Announcement ALL ATHLETES REQUIRED TO BE PRESENT TO HEAR ANNOUNCEMENT. WORKOUT WILL NOT BE POSTED BEFORE THIS ANNOUNCEMENT.

Schedule of Events DAY 2

Sunday Nov. 12th

  • 7:00am Athletes required to be at box for Mystery WOD #4 events 
  • 7:00am-9:30 MYSTERY WOD
  • 10am - 2:00pm Skills Test #2 performed outside gym
  • 10:00am KIDS EVENT Check in , turn in donations
  • 10:45 Kids staged in Warm up area
  • 11:00am-11:30am KIDS intro & event
  • 11:30am WOD #5 workout description and movement standards
  • 11:45am WOD #5 START...(1:45pm FINISH time subject to change depending on number of entries)
  • 1:45pm WOD #5 finish
  • 2:10 Entertainment Ryukyukoku Matsuri Daiko of Kohala & Waimea (an Okinawan eisa taiko group)
  • Approx 2:45pm Final WOD for top 4 competitors announced
  • 3:00-3:15 Set up for finals
  • Approx 3:15pm Finals START...(4:30pm Approx FINISH)
  • Approx 5:30pm Medals Ceremony and closing blessing
  • 6:00pm PAU! 

allstar round up 2014

(PHOTO CREDIT ELIN KALANIOPIO)

The Lowdown: 

  • 8 Divisions include: 
  • Open Men/Women
  • Scaled Men/Women
  • Masters Men/Women (40+ yrs.)
  • Teens 11 to 14yrs, 15/16yrs., 17 yrs. and older encouraged to enter Open or Scaled) Teens will be run in a mixed age/gender heat, but awards will be given to ALL TEENS 11-16yrs.
  • NO TEAM DIVISION THIS YEAR AS WE FEEL IT DILUTES THE TALENT POOL OF ATHLETES FOR THIS EVENT.
  • We reserve the right to sell more, or less tickets of certain divisions based on need and interest. Registration is limited, please reserve your spot before it sells out if you want to compete! We cannot guarrantee to accomodate last minute entries. No refunds, no transfers. Late registration FEE $10 extra added.
  • If you wait, there is a chance we might move tickets from some divisions and place them available in other divisions that need tickets. We will do our best to spread the tickets out between all the various divisions. If you want to compete, purchase a ticket early so we can be sure to provide enough for all.
  • Event will be 2 days long! Scores from Days 1 & 2 will be compiled. 
  • Entry fee includes event shirt if you register by the Nov. 1st deadline. Be sure to specify Mens/Womens & size when you register online. If you register after Nov. 1 you will NOT be guaranteed an event shirt! We are not ordering extra this year!!!!
  • WODs to be announced. Expect 3 events on Day 1, with a skills test. Expect 2+ events for everyone on Day 2 plus a skills test, with a final event for top 4 competitors in each division. Skills tests will be given throughout the weekend for everyone. More info to come about this! 
  • Anyone can enter, even if unaffiliated with a CrossFit box!
  • FREE spectator admission.
  • FREE ENTERTAINMENT!
  • Chuck Wagon will be on site for food purchase around lunch time
  • Confident volunteers, equipment organizers & Judges needed (FREE T-Shirt included!) Volunteers MUST get a free ticket and complete the online questionsaire after ticket purchase. Volunteers should register by Nov. 1 to guarantee a shirt gets ordered for you!
  • Early registration Sep 18-Oct. 31, 2017
  • Late registration Nov. 1- Nov. 09 (not guaranteed a shirt! You pay $10 MORE LATE FEE)
  • Registration will CLOSE Tuesday, Nov. 9th, midnight
  • KIDS EVENT Saturday Nov 13th 10am! Stay tuned for more info!

KIDS REP-A-THON: available for KIDS ages 0-13 may sign up for any amount of donation which will benefit the Nature Conservancy of Hawaii, with specific designation to the Michael Morriss Memorial Fund. Kids & Parents will await instructions! Includes an event shirt! KIDS MUST REGISTER AHEAD NO EXCEPTIONS! NO LATE ENTRIES! YOUR KIDS DO NOT NEED TO KNOW HOW TO DO CROSSFIT WE WILL TEACH THEM!


THINGS TO BRING if you're a competing athelte in any division other than KIDS:
  • Lifting Belt
  • Wrist protection
  • Lifting shoes
  • Running shoes
  • Swim Suit
  • Swim Cap
  • Goggles
  • Water Bottle
  • Sunscreen
  • Personal cooler with food/snacks (will have lunch wagons on site at the gym)
  • BE READY FOR ANYTHING!
Frequently Asked Questions:
  • Q. I want to enter Open Men's Division but it's all full? What can I do?
  • A. Simply purchase a FREE waitlist ticket to be put on the waitlist. It is VERY likely that we will release more tickets, and remove tickets from other divisions that are not selling out. 
  • Q. I was wondering if its going to be for Big Island only or if I could make it there from O'ahu would I be able to enter?
  • A.We would love people from neighbor islands to enter!!! 
  • Q. how do you determine what division to register for?
  • A.You will know to register for Open if you do regular CrossFit mainsite wods as perscribed. Register for scaled if you REGULARLY NEED TO SCALE workouts or are a novice.
     We want everyone to be included, but not take advantage of scaling just to win of course! If an un-assited pull up is not available to you, then you should sign up for scaled division.
  • Q. Will the wods be released before the event ?
  • A. YUP! Most of the WODS will be released before the event, with the exception of a mystery event and the final event for the top 4 competitors. You can expect that at least 3 of the workouts will be released so the athletes know what to expect and are able to practice for peak performance.
PARKING & ATHLETE TENTS: The top parking lot will be available for athlete tents like in years past. Additional parking will be available this year down the street. Athletes will be asked to drive in, unload, and park their cars outside the upper parking lot. A detailed map will be provided. OFF DUTY POLICE OFFICER to be respected and please follow their directions with parking!
 
FOOD: We will have food vendors available, but you are welcome to bring coolers and pack your own food as well. There's also pleanty of eateries within close proximity of the box.

MORE EVENT QUESTIONS? CONTACT EVENT ORGANIZER KC STALLSMITH TEXT 808-357-7851 OR EMAIL KC@CROSSFITALLSTAR.COM
Mahalo! And stay tuned to the final details of the 2017 AllStar Round-Up #6!

Business Sponsorship Information below
Please share with local business you know that would like to be involved!

It’s coming.... November 11th & 12th more than 120 CrossFit athletes of all ages will compete at the 6th Annual AllStar Round-Up at CrossFit AllStar in Waimea, on the Big Island of Hawaii. The 5th Annual Round-Up is expected to draw more than 250 spectators, as the popularity of the event grows in size each year. The AllStar Round-Up is the premier Individual CrossFit event in the State of Hawaii at this time, with athletes coming from all cardinal points on Hawaii Island, from outer islands, and even from the Mainland. Athletes come to compete and put their training to the ultimate test of fitness, together with a supportive and enthusiastic community of spectators.

We are seeking sponsors and donations for this outstanding event again this year! Advertise your services or goods to this massive gathering of CrossFit athletes & spectators that faithfully come back each year! You will also be supporting our community based gym which provides services to all peoples including children, special needs individuals, and special populations like our Kupuna CrossFitters 80 years and older. 

See our multi-level business sponsorship packages attached. We want to do what works for you, either by promoting who you are, or by accepting a gift from your business that reflects who you are. We will graciously accepts donations that we may use to give our athlete winners, Lucky Prize winners, or as kids event prizes.

Everyone involved in the event is committed to excellence and setting the standard for Individual CrossFit style fitness competitions on our island and in the state. We appreciate partnering with businesses who also seek that same level of excellence. 

If you have any further questions please do not hesitate to ask!

 

TEXT OR CALL KC if you would like to contribute 808-357-7851! We are grateful to work with businesses that support our mission. Your donation helps us host this event! We're also looking for goods or services we can use for prizes! MAHALO!

Again, check EVENTBRITE or the CROSSFITALLSTAR WEBSITE for additional info!

Hope to see you at the 2017 AllStar Round-Up!

With appreciation,

KC Stallsmith & The CFAS staff

KC Stallsmith
* Owner * Motivator *
kc@crossfitallstar.com * 808.357.7851 * crossfitallstar.com


Have an AllStar day!

Included in the list of "11 Best CrossFit Gyms in America" by Self Magazine July/Aug. 2016 
Thursday
Sep282017

CrossFit AllStar ROWING! TIME SENSITIVE READ BELOW:)

PLEASE SEE MESSAGE BELOW FROM JOEL & ANNA, CFAS ROWING COACHES 

REGARDING A ROWING CHALLENGE TO EARN OUR BOX A CHANCE TO WIN A FREE ERG!

WE NEED 10 PEOPLE TO FOLLOW THE DIRECTIONS BELOW MAKE SURE TO ALSO WRITE YOUR NAME ON THE WHITEBOARD SIGN UP SO WE KNOW IF WE HAVE 10:)

MAHALO FOR DOING THIS CONTEST FOR THE BOX JOEL & ANNA!

KC

 

Concept2 has a number of challenges throughout the year.

Many of these reward consistency and total meters instead of speed, giving an extra incentive to work out regularly. There are certificates for personal achievements as well as prizes for top ten: Individual men and women, Individual male and female adaptive athletes, and kids 16 & under.

 

Twice a year we have a chance to win Ergs for our box. 

The World Erg Challenge March 15 - April 15

The Fall Team Challenge September 15 - October 15

 

We are currently in The Fall Team Challenge


We need at least 10 rowers willing to rowing 100,000 meters EACH before 11:59pm ET October 15. (this is about 10K per day, if you need to come in during non-business hours just TEXT KC that is no problem we can make it happen!)


Deadline to sign up is September 30 23:59 GMT (19:59 ET
All team members must have a logbook and add themselves to the team. 

Meters have to be entered each week no later than 19:59 ET on Friday of that week.

So if you have meters from this week you can still enter them before Friday 19:59 ET

 

Here's a 10 step process that will: 

Sign you up for your own logbook, have all your meters counted toward Crossfit Allstar, and get you on the team so that we can win that Erg! 

 

Go to Concept2.com

1. Click on Logbook at the top of the page. 

2. Click on Sign Up at the top right of the page. 

3. Log into your logbook

4. Click the Profile Icon (it looks like a person) at the top right of the page.

5. A drop down menu will appear. Click Edit Profile.

6. This will lead to your user profile. In the column on the left you will see Affiliation. Click on Affiliation. 

7. A drop down menu will appear. You want to select “Crossfit Allstar Rowing, Kamuela, Hi. Then click Update at the bottom of the page. 

 

Now to sign up for the Team 

 

While still logged in to your profile, you will see a Blue Header towards the top of the page that say the following: Log, History, Rankings, Ranked Workouts, Challenges, Teams, Training partners. 

8. Click on Teams 

9. There is a drop down menu under Your Team. Select Allstar Rowing and click Join Team.

10. To the top right of the page under Fall Team Challenge click Join Team Challenge. 

 

Aloha. 

Coaches Joel & Anna

QUESTIONS contact

Joel: 808-896-7121

Anna: 808-896-2220

Monday
Sep182017

2 FITNESS FUNDRAISING EVENTS THIS WEEKEND 

2 FITNESS FUNDRAISING EVENTS THIS WEEKEND WE CAN PARTICIPATE IN! 

*SATURDAY SEP. 23 LIFT UP AUTISM IN KONA @POHAKU CROSSFIT *SUNDAY SEP. 24 BIENI KOHLER JOHNSON FUN RUN @HPA

LET'S GET A GROUP TOGETHER FROM THE GYM TO ENJOY THESE EVENTS! TOGETHER STRONG! 
READ BELOW AND LET ME KNOW IF YOU WOULD LIKE TO JOIN US! 
THEY ARE FOR A GREAT CAUSE (SEE BELOW)!!!!!
SIGN UP ON THE WHITEBOARD SO WE KNOW WHO'S COMING!
EVENT #1
LIFT UP AUTISM EVENT IN KONA @POHAKU CROSSFIT, EVENT ORGANIZED BY BILLY MHEL
Anyone interested in Lift up Autism this Saturday 
Free to participate, donations can be made on the Eventbrite.  
Tshirts can be purchased there as well.  They will not be delivered b4 event but will b eventually.  Mahalo- BILLY

DESCRIPTION

WHAT IS LIFT UP AUTISM?

Back in October 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This competition for a cause sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

In 2016, the community crushed 2013's results with more than:

  • 39 countries represented

  • 650 boxes hosting the event

  • 7,500 athletes performing the workout

  • $75,000 donated to our foundations

  • and 17.5 million social media impressions raising awareness and driving action

This year, we're looking to raise the bar and take it to a whole other level.

Our 2017 goal: Connect 1,000 gyms and 10,000 athletes around the globe to mobilize around this cause.

And you can help.

 


2017 LIFT UP AUTISM SWAG: YOUR NEW FAVORITE TRAINING SHIRT

Making you look good and dreams come true.

$10 of every shirt goes directly to our favorite Autism foundations.

T-shirts

To snag your event tee, simply click to buy a ticket above!

 


THE WORKOUT

"LUKE"

5 MIN AMRAP

  • 4 Power Cleans: 155 lbs. Men/105 lbs. Women
  • 24 Double Unders
  • 10 Pull-Ups

The "Luke" workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels. If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved. 


EVENT #2

IT'S A COMMUNITY FITNESS EVENT RIGHT IN OUR BACKYARD....at HPA! 

If we train to be ready for anything...we certainly can support a 5K or fun run/dog walk to support Breast Cancer and this worthy cause.

I'd like to get our CrossFit AllStar group together to participate in the Bieni Kohler-Johnson '83 5K Fun Run and Dog Walk on Sunday, September 24, run starts at 9am

Please Click On This LINK FOR MORE INFO AND TO REGISTER! 

About This Activity

This fun community event honors Bieni Kohler-Johnson '83, an HPA alumna who passed away in 2009 after a valiant battle against breast cancer. Proceeds benefit the Bieni Kohler-Johnson '83 Memorial Fund at HPA, as well as a local breast cancer support organization chosen by the HPA student service program. 

The Bieni Kohler-Johnson '83 Memorial Fund is intended to help a deserving female HPA student follow her dreams. It is awarded to someone not only gifted in athletics, academics, or the arts, but who understands her responsibility to work hard to develop and share those gifts. In the spirit of namesake, the scholarship is awarded to a young woman who is an inspiration to others, who demonstrates a shining sincerity of commitment and unhesitant willingness to go the "extra mile" for friends, family, or a worthy cause. This year four outstanding young women received a scholarship from this Fund.

Thank you for supporting The Bieni Kohler-Johnson '83 Memorial Fund, and continuing her legacy by honoring deserving female students at HPA with this scholarship.

Event details and schedule

 

Where:

On the upper school campus of Hawai‘i Preparatory Academy in Kamuela, Hawai‘i

Download the course map

*Please note the start will be on the field above where it is currently noted on the course map. Running participants will will race on the HPA cross county course. Walking participants/dogs will race on a modified one mile route.

When:

Sunday, September 24, 9:00 a.m.*
There will be a staggered start time for walking participants.

*All race participants should arrive at least 30-45 min prior to the start of the race. 

NEW THIS YEAR:

Participants are encouraged to pre-register as registration fees will increase every two weeks and again on race day. There are a limited number of same day registrants. 

Dog Rules:

  • Limit: one dog per participant.
  • Participants and their people/animal-friendly dog must be attached at all times before and during the event by a 6' or shorter leash; no extended or retractable leashes allowed, for safety reasons.
  • No dogs are allowed on property except for those participating in the event.
  • Owners must clean up after their dogs.
  • All dogs must be on a leash before, during, and after the race.
  • Dogs are not permitted on other parts of campus or trails off course. 

Water will be provided along the course as well as at the finish line for dogs (and people). 

T-Shirts:

T-shirts are guaranteed to participants who register before September 10. Thereafter, t-shirts will be available on a limited basis.

Medals and Prizes:

Medals will be awarded to the top three overall male and female runners by age division. There will also be a special "Top Dog" award for the first furry friend to cross the finish line.

The grand prize is a two-night stay at the Mauna Kea Beach Hotel and will be awarded to the person who donates the highest amount for the scholarship fund. The second prize is a round of golf for four at the Mauna Kea Beach Hotel, and will be awarded to the person who donates the second highest amount for the scholarship fund. 

 

AGAIN, TO REGISTER FOR EITHER OF THESE EVENTS CLICK THE LINKS BELOW:

LIFT UP AUTISM :https://www.eventbrite.com/e/crossfit-pohaku-lift-up-autism-2017-tickets-37076785664

BIENI KOHLER-JOHNSON 5K FUN RUN AND DOG WALK: https://www.hpa.edu/athletics/bieni

HOPE TO SEE YOU AT ONE OR BOTH OF THESE EVENTS THIS WEEKEND! WORKOUT FOR A CAUSE! COME PLAY!

KC & THE CFAS STAFF

Tuesday
Sep052017

NEW ROWING CLASS TIMES

2 NEW ALLSTAR ROWING CLASSES!

 
SATURDAY 7:15AM (Joel will lead this class assisted by Anna) &
TUESDAY 5:30PM (Anna will lead this class assisted by Joel)
(THIS TIME SLOT REPLACES CROSSFIT CLASS ON TUESDAYS AT 5:30PM!)

 
I repeat, Tuesday 5:30pm in the gym will now be a ROWING CLASS and NOT A CROSSFIT CLASS......BUT understand becoming a better rower will make you a better CrossFitter, similar to our Barbell classes! Additionally, you may do OPEN GYM at this time if you'd like to do the daily WOD or anything else at Tuesday 5:30pm. MAHALO!


TAUGHT BY JOEL (USA LEVEL 1 ROWING COACH) 
AND ANNA (HIS WIFE, TEAMMATE AND FELLOW COACH)

PLEASE COME CHECK THIS OUT AND LEARN TO BE A BETTER ROWER!

MAHALO JOEL & ANNA FOR OFFERING US YOUR KNOWLEDGE!

 

Thursday
Aug312017

CFAS NEWS READ!

CrossFit AllStar NEWS 
READ to you don't miss out on updates and holiday schedule!



CONGRATS TO OUR 2 TEAMS TRAVELING TO MAUI TO COMPETE THIS WEEKEND!!!
Zoe, Janice, Wennson, Kayah, (shown above) make up a team. Josh Nearman, Crimson, Aiko & Kubi make up another team! MAHALO for representing our box in Maui with 2 TEAMS! Check them out for facebook updtes throughout the weekend! We're already VERY proud of you!

Labor Day Schedule:

8:00 AM will be the ONLY class held on Monday, September 4, Labor Day. NEW YOU will be included in this class time. This will be the ONLY class held on Labor Day!

We'll be performing the CrossFit Memorial WOD Hotshots 19, a workout programmed in memorial of the 19 firefighters who lost there lives in Prescott fighting fires. 

The workout will NOT be a 'bring your friends and family for FREE' style class because of all the NEW YOU beginners in the class i'd like to devote time to. I will have an alternate workout for NEW YOU beginners to do that will be simple and fun for them!

Hope to see you Monday! See Hotshots 19 workout below (New You please wait till monday to see your wod)!

BIG NEWS BELOW.......
COACH KURT & MEGAN ARE ENGAGED!
If you were in the gym this week Tuesday, you already did their 'Engagement WOD' but if not, we want to announce this happy news! Congrats to these two amazing people! To think they met at CrossFit AllStar! WOW! Super special!

CrossFit AllStar raising up more coaching staff!
Be on the lookout for new staff! We have 3 new people going through our intern program right now, learning the CrossFit AllStar teaching and coaching strategies. Most have all been around the box for many years, they are hand selected, and each comes with their own experience in the fitness industry, and they are excited to learn more. Scott Yoell is now training to take on coaching one 8:15am class a week...he is a previous martial arts instructor and athlete has been training with us from the time we first opened in 2011. Megan MacArthur is also interning to help learn to coach 1 or 2 classes per week, she comes with 20+ years experience in the fitness industry and attended college for dance and movement. She's a dedicated spirit to all she sets her mind to, and i'm excited she's willing to help coach! And lastly, Wennson has made the comittment to help coach at least 1 class per week. He's been intimately involved with CFAS for about 4 y ears, and dedicates himself to his training and to helping others inside the box AND out. I'm excited to have new blood on board and hope you enjoy having fresh coaching to! It takes TIME to develop as a teacher and coach, so I want to thank you all in advance for your patience as we learn and grow together!

As a logistical explanation, I, KC Stallsmith, am a Certified CrossFit Level 1 Trainer(CFL1) and USAW level 1 Coach. As the CrossFit affiliate owner and USAW club founder, I may legally have as many staff working with me as I feel I need and I may train them how I see fit. I have an intern program I developed that WORKS for what we need here. Many of our staff have additionally gone on to receive their own certifications, which is outstanding, but not required. For example Coach Wayne also has a CrossFit Olympic Weightlifting and USAW Level 1 coaching certificate. Josh & Cheryl have their CFL1, and I have many other teaching certificates including a 200 Hour Yoga Teacher Training, CrossFit Kettelbells, CF Gymnastics, CF Mobility, CF Olympic Weightlifting and CrossFit Kids. While I do not require all staff to have a CFL1, I do however, require all our staff to follow through with all our internal program requirements and fulfill expectat ions and duties as requested. See me if you have any other questions regarding our CFAS staff education program.

Rowing class off to a great start! 
Mahalo to those who attended! We're excited to have rowing coaches Joel & Anna continue to teach this class 
NOTE TIME CHANGE!
SATURDAYS 7:15AM
TUESDAYS 5:30PM

Max & Paige had their BABY! It's a boy!

Max trains at 5am mostly, sometimes in the afternoon, but if you don't know Max he's the owner of Waimea Coffee Company, a CrossFit AllStar athlete, and has recently become a DAD! 

Welcome Oliver Maluhia Mejia!

Born August 23, 2017 at 7:20pm

7 lbs 1.1oz and 20 inches long

 

Join us for our Annual Barbell Rodeo Weightlifting event Sep. 9th, lift-off at10am!

We'll be looking for volunteers that day to help change plates! Please if you're interested in becoming a referee you can take the course online for FREE at the USAW website. We'd love to have as many certified referees as possible, we need at least 3 at any given time. 

We'll have NEW HIBBC BARBELL logo apparel for sale that day as well! Come by anytime during the day, support our lifters and visiting lifters, and get some new logo apparel before it's all gone! Mens' shirts, Womens tanks, and new hoodies will be available while supplies last! See below

 

 

Open Gym Reminders....if you're NEW to the gym please review!

One of many goals of expanding the gym is to expand on our services to our existing members. Many of you requested more Open Gym time and we’re listening. We’re happy to announce more Open Gym time available during regular CrossFit classes effective immediately. People who will benefit from this new feature could be athletes who follow a competition program and take 2-3 hours to finish their specialized training, athletes with injuries or conditions that want separate time to work on said conditions, athletes who desire to perform strength work in addition to an All Levels CrossFit class, or athletes who’s schedule might accommodate an Open Gym situation better. We are here for you’re needs, in fact your needs were the driving force of the recent gym expansion. However, the following protocol must be followed in order for everyone to get their needs met and to run a happy house!

Open Gym Protocol:

  • If you’d like to use Open Gym during a CF class you will check in with the coaching staff, ask permission, and let them know roughly what you plan on doing with your time. For example you could say, “Coach Kelsey may I use platform #1 for some Back Squats? Then I was thinking of doing some pull ups on the side.”
  • You shall write you name on the results whiteboard under the day and time you train, next to your name write ‘OPEN’ so we can track attendance.
  • Open Gym participants shall give ‘right of way’ to the class that is regularly scheduled at that time. Open Gym participants shall work around and on the side of the existing scheduled class. Again, check in with the coaching staff. 
  • Platform #1 next to the bathroom, will be the default platform for Open Gym participants because it is out of the way for most CF classes. Open Gym participants will workout around the outer perimeter of the gym. Most CF class participants will use the center areas, but again check in with the coaching staff.
  • Quiet and respectful behavior is acceptable from Open Gym participants. Be aware to remain quiet during all times that a coach is teaching or delivering a lesson to their class. You’ll know a coach is ‘teaching’ if the music is off and they are actively engaging their class in a verbal or visual lesson or demo. 
  • Open Gym participants shall clean up after themselves by wiping down equipment with the water spray and microbial Norwex cloths provided, and return gear to respective areas.

We will do our best to offer Open Gym to all athletes during ALL hours of operation. Hours of operation at present include all class times (see www.crossfitallstar.com/schedule) and scheduled Open Gym times. We are often here during non-scheduled class times so keep that in mind. If any coaching staff is here at the box, the box shall be available for Open gym, but again check in with the coaching staff present to make sure it’s OK. The coach will make the final call. My greatest hope is that we are increasing our level of service so that athletes can move beyond what we were doing in the old space. And by offering more Open Gym time, we intend to do just that.

 

Mahalo for your attention to this newsletter!

See below for Hotshots 19 Labor Day workout, remember 8:00am ONLY!

KC Stallsmith
* Owner * Motivator *
kc@crossfitallstar.com * 808.357.7851 * crossfitallstar.com


Have an AllStar day!

Included in the list of "11 Best CrossFit Gyms in America" by Self Magazine July/Aug. 2016 

IN HONOR OF THE FALLEN HOTSHOTS

"Hotshots 19"

  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters