"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

Tuesday
Sep242019

NEWS & HAPPENINGS SEP. - NOV.

 

AllStar News Please read in it's entirety so you know whasssssup!

WOW! What happens when you mix PASSIONATE PEOPLE with MAJOR MOTIVATION in a community of LIKE MINDED individuals who eat EXCELLENCE for breakfast? You get lots of EVENTS AND ADDITIONAL HAPPENINGS at the box! We are definitely stronger together! Thanks to everyone who helped motivate and execute all these wonderful things for all of our members! 

So here’s the breakdown, see below for tons of opportunity get the most out of your membership and live your life to the fullest at the box! MAHALO to all our CFAS staff and community leaders for providing so many outstanding opportunities for us to grow together and individuals and as a TEAM. TOGETHER STRONG!

 

SEPTEMBER 15 TO OCTOBER 15 FALL ROWING CHALLENGE IS ON POINT!

The Concept 2 Fall Rowing Challenge is in full bloom!! Thanks to Coach Anna for bringing us this challenge! Congrats to the following athletes for participating in this challenge and representing CrossFit AllStar! 

Carolyn Hess (hit lifetime 1 million meter mark during this challenge!)

Cody Jones

Anna Kiliona (Coach & organizer, hit lifetime 1 million meter mark!)

Margot Lewis (13 yrs old)

Ariel Lindsay

Nico Quidang (already done with her 100,000 meters!)

Lora Schlarb

Tanya Villanueva (assistant to Anna)

Holly Weigle

Kim Horn

Mahealani Yamashita (already done with her 100,000 meters!)

Cheryl Callihan

Kealoha Norman

Debi Wright

Jeanne Lewis

Kevin Pilbrow

Malia Maiava

Malia Brown

Kekai Hale-Aikau

Mindy Yagin

Aunty Hari

Aaron Tanimoto

 

SEPTEMBER 28 NEXT WHOLE LIFE CHALLENGE STARTS!

Next Whole Life Challenge STARTS!! STILL TIME TO Register at https://www.wholelifechallenge.com

Arsha will be our Team Captain again and she’s got some fun things planned for all participants! For more info please TEXT ARSHA (541) 870-2253

So far our participants are:

Doug Fine

Kanani Kayla

Arsha Fine (Team Captain)

Carolyn Hess

Aunty Hari

Maddy Reed

Iris Yap

Ariel Lindsay

Debi Wright

Kim Horn

 

 

OCTOBER 3 AND FOR THE NEXT 12 WEEKS: NEW ADDITIONAL RUNNING TRAINING WITH COACH KURT

Starting NEXT THRUSDAY Oct. 3rd, Coach Kurt will be ramping up his training getting ready for the Honolulu Marathon! He’s invited any of our members who’d like to participate in his running training to join him on Thursday mornings running hills on Opelo Rd. HERES 2 MAJOR THINGS WE NEED TO COMMUNICATE:

MAHALO to Mike Dixon for offering to open up the gym on Thursday mornings 5am till Kurt is done with his Marathon training! Expect Mike (or his son Zack if Mike is off island) to open and close up the box and be available for questions on Thursday 5am Open Gym times. THANK YOU MIKE!!!

Coach Kurts says PLEASE TEXT HIM 808-319-0244 TO FIND OUT WHERE THE RUNNING TRAINING DAYS/TIMES WILL BE. You can do this extra running training even if you not interested in running a race like a half marathon or marathon. OR this might get your interested in racing that’s great to! This is not meant to substitute for your CrossFit training or do in place of…. it’s meant to be done in ADDITION TO or add on to your CrossFit template. He also wants everyone to bring a running belt and light of your own, you can get a running belt on Amazon at  https://www.amazon.com/Best2go-Reflective-Running-Marathon-Military/dp/B07GVN541S/ref=sr_1_4?keywords=running+belt+safety&qid=1569285306&sr=8-4

Again TEXT KURT if interested and he’ll keep you in the loop! All participation done at your own risk and not affiliated with CFAS classes. Kurt is volunteering and anyone participating in as own risk. Kurt doesn’t want to be a ‘running coach’ he’s just looking for folks that want to train with him on more running. Coach Kurt 808-319-0244

 

 

WEDNESDAY, OCTOBER 2ND, FROM 6-7PM COACH TATE AND WIFE KATE GIVING FREE TALK!

Drs. Tate and Kate Gentile of Atlas Specific Spine Center are trained in Upper Cervical Care. Upper Cervical Care frequently helps those suffering from migraines and other types of headaches, vertigo, sleep problems, digestive issues, asthma and allergies, chronic neck and back pain and more. Learn more about this unique, gentle and extremely effective approach for all ages at the upcoming event.

What: "BIG IDEA WORKSHOP" 

When: WEDNESDAY, October 2nd from 6-7pm. 

Where: Atlas Specific Spine Center

Please join Coach Tate and Kate see flyer above!

 

OCTOBER 10 - NOVEMBER 11 CROSSFIT OPEN!

The CrossFit Open if happening EARLIER THAN IT EVER THIS YEAR! The CrossFit Open….Where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit's largest all-inclusive event. It’s the world’s largest online CrossFit event, 1 workout released a week for 5 weeks! We’ll be performing these workouts in the gym on FRIDAYS unless otherwise arranged with your coach no problem! You register online and enter your workout score online. This year MICHELLE YAMASHITA has graciously volunteered to be our score validator! MAHALO!!!! KC will be busy event planning for the Round-Up and we think Michelle Yamashita has the motivation and smarts to validate scores this year please TEXT OR CALL MICHELLE WITH ANY QUESTIONS 808-292-6455

How does the Open work exactly? You’re ranked on a leaderboard world wide, think less about how you measure up, and more about how you can be part of participating in this global phenomenon! It’s about COMMUNITY! Doesn’t matter your placing!!!! PLEASE PARTICIPATE IN THE OPEN! Use it as a way to prepare for the Round-Up. Use it as a way to learn how to judge. Use it as a way to light a fire under you and your training! Whatever your reason, you’ll be glad your participated in this years CrossFit Open!

Again, our gym will be performing the workouts on Fridays in all classes during Oct. 10 - Nov. 11 for 5 weeks. REGISTER FOR THE CROSSFIT OPEN AT https://games.crossfit.com/

TAKE THE JUDGES COURSE ONLINE USIGN THE SAME LINK! Please complete your judges certificate EARLY! We need as many judges as we can get helping please! Mahalo!

 

NOVEMBER 16TH 8TH ANNUAL CROSSFIT ALLSTAR ROUND-UP!

8th Annual CrossFit AllStar Round-Up! Our gym’s community fitness showcase! We encourage ALL to participate! You can help by volunteering, judging, competing, or spectating! If volunteering or competing you MUST REGISTER ONLINE AT https://www.eventbrite.com/e/2019-allstar-round-up-8-tickets-72164523031

PLEASE PLEASE REGISTER EARLY!! Like….now please! Early registration is cheaper for athletes and it’s easier for me to organize volunteers if you register early. Mahalo in advance for your participation win this outstanding event!!! 

 

NEW TO CROSSFIT ALLSTAR: ‘HALF HOUR HEALTH TALKS’ 

SATURDAYS FREE AND OPEN TO THE PUBLIC

from our network of health related community members. If YOU want to be on our speaker rotation TALK OR TEXT KC to get on the schedule!

Where: CrossFit AllStar

Times: 10:00-10:30am after morning CrossFit in Oct./Nov./Dec.

Who: Different speaker rotations, focus is on educating our community on health related issues. FREE for all! 

Focus is on educating our community, not soliciting for business, however you may take business cards or do business with any speaker you choose if you like!

Time will be honored and limited to 30 minutes.

Tentative Schedule of Speakers:

Oct. 5: “Forearm & Hand Self Massage” by Chikako Hoshino Powers of Zenology

Oct. 12: “Yoga to Manage Stress & Build Resiliency” by Chelsea Morriss of Waimea Yoga

Oct. 19: “Inspire, Be Inspired, Repeat” by Laura Reid of Storyforth

Oct. 26: “Sports Massage for Health” by Lise Peterson of Therapeutic Massage

Nov. 2: TENTATIVE EVENT at Atlas Specific Spine Center by Drs Tate & Kate of Atlas Specific Spine Center

Nov. 9: (awaiting title) by Melanie Bittle of True Point Acupuncture

Nov. 16 ALLSTAR ROUND UP!

Nov. 23: TBA

Nov. 30: TBA

Dec. 7: “SoTaiHo - A method to release abnormal tension in the body to realign structure and restore proper function” by Coach Anna Kiliona of Acupuncture Solutions

Dec. 14: TBA

 

OCTOBER 19 FREE GYMNASTICS WORKSHOP WITH TRAVIS EWART FROM INVICTUS GYMNASTICS!

Please come meet and hang out with Coach Travis from 10:30-12:30 on October 19, a Saturday (after Half Hour Health Talks) he’s volunteering so please if you plan on attending bring a ‘ho’okupu’ or gift for him…this can be anything:) Save the date!!! Please come and learn!





PLEASE CONTACT RENEE JENKINSON 808-315-4702 FOR WILDERNESS ADVANCED FIRST AID TRAINING COURSE, SHE NEEDS A MINIMUM NUMBER IN ORDER TO HOST THE COURSE. 

 THAT'S ALL I CAN THINK OF FOR NOW!!

PLEASE REFER TO THIS EMAIL FOR LINKS TO REGISTER FOR SOME OF OUR GREAT HAPPENINGS! IF LINKS DO NOT WORK PLEASE COPY AND PASTE. 

PLEAES COME TO THE 'HALF HOUR HEALTH TALKS' :)

Mahalo for being part of this bright AllStar community! Someone referred to the gym as a 'haven' this week....I feel that way also, and I hope you do to.

As always, if you have any additional comments, questions, or feedback PLEASE TEXT KC 808-357-7851

See you at the box!

Be well, stay safe, train consistently.

With appreciation for each one of you,

KC

 

 

 

Wednesday
Sep042019

ROWING UPDATES! NEW CROSSFIT ROWING CLASS & Fall Team Rowing Challenge!


Aloha AllStars! Rowing Updates!

See below for September Challenge instructions 

AND NEW TUESDAY ROWING CLASS EVOLUTION!


Congrats to Tanya and Coach Anna (seen in photo above) for participating in the August Concept 2 Rowing Challenge! BOTH Anna & Tanya completed 100,000 meters on the Concept 2 Rowing Machine (the ERG) in August! WAY TO GO!


THE NEXT ROWING CHALLENGE STARTS SEPTEMBER 15TH! 


We're looking for 10 people to participate and row at least 100,000 meters each! We have about 5 signed up we need 5 more! There is a sign up on the whiteboard, and Coach Anna gave detailed instructions below how to register online. Tanya is assisting with logistics of the September Challenge so you can ask her questions as well. 


THERE WILL BE PRIZES THIS TIME!!! 

Anna is organizing the prizes and will relay to the participants how they can be earned and given out. 

So far here are the details she has shared:

Everyone who......rows 5 days this week.

Everyone who.....PR's their 5K or 10K

1st person to complete the 100,000m

This workout......10x 1K, 2:00 rest, pace : 5 sec. faster round

Anna can explain more as we finalize the details and get our final 10 or more people signed up. YOU MUST REGISTER ON THE CONCEPT 2 WEBSITE!



Concept2 Fall Team Challenge  (Row 100k from Sept 15 - Oct. 15)

For more info on this challenge click here.

 

How to Join our Team

  1. Join our team,  Allstar Rowing, with the following steps
  2. Create an Online Logbook if you don't already have one (it's FREE!):
    • Go to the Concept2.com Online Logbook home page.
    • Click Register under New Users and follow the directions.
    • Note: An Online Logbook profile represents a single person and cannot be used to represent multiple people.
  1. Join a team: There are two ways to join a team.
  1.  
    •  
      1. In your online logbook, click Teams at the top of the page.
      2. In the Join a Team section, click Choose A Team and select Allstar Rowing from the list.
      3. Click Select Team.

OR

  1.  
    •  
      1. Visit the page for the team you want to join. You can do this by clicking on the team name in a challenge board.
      2. Click Join Team.
  1. Confirm your participation in the current challenge:
  1.  
    • In your online logbook, click Teams at the top of the page.
    • In the Team Challenge section, click the link provided to indicate your participation.
  1. If you change your mind, you can leave the challenge using the Leave this Challenge link provided in the same location. You have until approximately two weeks into the current challenge to make changes. After that time, team membership and participation cannot change for the remainder of the challenge.
  2. Enter all of your meters into your online logbook. Make this easier by downloading the FREE APP, ERGDATA. Your phone can connect to the erg monitor via bluetooth and record your meters in real time.

 

  1. If you do not have access to a computer but want to participate as a team member, or if you have any questions, contact Anna Kiliona @ (808)896-2220.

NEW ROWING CLASS DESCRIPTION!!! 
PLEASE ENJOY THIS NEW CLASS WITH COACH ANNA!
CROSSFIT ROWING CLASS
All levels, Tuesdays 5:30-6:30pm
Blend of Rowing & more CrossFit! Improve your rowing technique and efficiency with this dynamic class featuring the Concept 2 Rower as the centerpiece of your training. Workout programs developed by Coach Anna, will include Rowing technique and drills, along with additional CrossFit elements that culminate with a Rowing style CrossFit WOD. (Expect this class to be more like a CrossFit class than it has in the past, and at the same time it'll feature the ERG more frequently than our regular CrossFit  classes.) Expect to get better at rowing technique, AND perform an intense & varied workout on & off the ERG!


Hope to see you on the ERG!

KC & the CFAS staff
Sunday
Sep012019

LABOR DAY SCHEDULE 

CrossFit AllStar LABOR DAY SCHEDULE  
READ so you don't miss out on updates and holiday schedule!


Labor Day Schedule:

8:30 AM will be the ONLY class held on Monday, September 2, Labor Day. 
This will be the ONLY class held on Labor Day! ALL OTHER CLASSES CANCELLED! Enjoy your holiday and get outside for a run, swim, hike, beach, or quality time with friends, family, or yourself:)

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

The workout will NOT be a "bring your friends and family for FREE" style class because we are growing in numbers and i'd like to reserve the gym that day for active members.

Hope to see you Monday! See Hotshots 19 workout below:


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

***We also want to MAHALO UNCLE KIM AND AUNTY DEB for their service in the US Forest Service as Hotshot firefighters!

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.

 

With appreciation,

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 
Saturday
Aug102019

6th Annual Barbell Rodeo THIS SATURDAY AUGUST 10TH! Come on down

ALOHA ALLSTARS!!! 

IMPORTANT EVENTS AND CLASS CANCELLATIONS THIS WEEKEND....

SATURDAY CROSSFIT CLASS CANCELLED DUE TO THIS YEARS 6TH ANNUAL BARBELL RODEO! 

Sunday Barbell Class also cancelled due to the Rodeo, we apologize for any inconvenience.

COME ON DOWN THIS SATURDAY, AUGUST 10TH 

LIFTING STARTS AT 10AM! 

Josh will be BBQ-ing and we'll have potluck food after the event around 2 or 3pm, please join us! 

WE'LL ALSO BE CELEBRATING SPENCERS LAST MEET BEFORE HE LEAVES FOR COLLEGE!

 

 

 

The Big Island's 6th Annual USAW

Sanctioned Weightlifting Meet!

Brought to you by Hawaii Island Barbell Club

Saturday, AUGUST 10th, 2019 at CrossFit AllStar, Waimea, Hawaii

DEADLINE TO REGISTER WAS AUGUST 5TH, NO EXCEPTIONS!

Open to all ages, public meet

Weigh in 8:00am, Lift off at 10:00am

(Subject to change depending on entries)

INCLUDES A SHIRT THIS YEAR & ALL OTHER PROCEEDS WILL BE PUT TOWARDS WEIGHTLIFTING EQUIPMENT FOR OUR BARBELL CLUB

**ALSO celebrating CrossFit AllStar's 8th Year Anniversary!

This meet is Directed by Wayne Hess, assisted by Carolyn Hess

THANK YOU WAYNE AND CAROLYN!

 

 

Hope to see you this Saturday!!! Come by anytime throughout the day. Lifitng starts at 10am, females first, followed by males. Potluck BBQ around 2 or 3 after the event!

Mahalo to Wayne, Carolyn and all the lifters supporting this great event!

 

Thursday
May232019

Memorial Day Murph THIS MONDAY May 27th 8:30am

This Monday, May 27th please join us:

8:30am (start)-10:30am Memorial Day Murph 

Challenge WOD at the box

ALL OTHER CLASSES CANCELLED ON MEMORIAL DAY!

 

We are a Standard Host of The Murph Challenge 2019. We have taken the time to involve CrossFit AllStar directly with the LT. Michael P. Murphy Memorial Scholarship Foundation and contribute directly to this great organization. CrossFit AllStar is proud to contribute to organizations that support our Veterans. We'll be hosing the workout on Memorial Day, Monday, May 27th, 8:30am. 

 Register by following this link http://themurphchallenge.com/ you must register at the Murph Challenge website if you'd like a shirt with your donation.

Memorial Day, Monday, May 27th, 8:30am, This will be the only class on Memorial Day all other classes are cancelled so please join us to remember our fallen soldiers. Each year the group gets bigger and bigger we appreciate your support of the Murph Challenge and of that organization. However, we also understand if you have your own way to spend Memorial Day  and we support whatever you need to do 

Registration is officially open. 
CrossFit AllStar will be participating in 'Memorial Day Murph', a CrossFit tradition of the workout called 'Murph' traditionally performed on Memorial Day as an honor to our fallen soldiers, in particular Lt. Michael Murphy, May 7, 1976 - June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team.
THIS WORKOUT IS OPEN TO ALL OUR ALLSTAR ATHLETES ! It will be one big WOD, it can get crowded, and the sheer volume of the workout can be downright dangerous if not taken seriously. We will be asking you to bring your new friends & family ON BRING A FRIEND DAY (JUNE 1 & 3). If you'd like to bring family or visitors on Memorial Day, we're only allowing people with some CrossFit experience this time. Please do not bring anyone for their 'first' CrossFit workout, mahalo for your understanding. We want to keep everyone safe. 

Memorial Day is set aside to celebrate and honor United States men and women who have died serving their country in military. 
The workout:
"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
* If you have a 20# weight vest or body armour wear it. (we only have 2 vests so if you have one of your own bring it)
*WORKOUT WILL HAVE SCALED & PARTNER OPTIONS SO PLEASE SCALE APPROPRIATELY!

Register at http://themurphchallenge.com/if you want a shirt with your $45 donation you must register at this website! AllStar will NOT provide event shirts you must register thru Forged Clothing and the link that is provided here.

You may participate in the workout even if you do not donate $. Just show up!
Find more information at the Murph Challenge Webiste
I hope to see you there,
KC Stallsmith
* Owner * Motivator *