5/20/12 Going Out of the Box!

-Written by KC

Keawe's panorama of Waimanu

Training with CrossFit in the box is good, but applying those CrossFit skills to a real life adventure OUTSIDE the box is even better! 

What happens when CrossFit AllStar friends go outside the box and hike to remote Waimanu Valley to camp, play, do yoga, and have fun? Take a look and see...a Waimanu adventure. I don't have the heart to shrink these pictures they are so stunning so enjoy them if you couldn't make it for the weekend trip. Layne, Marta, Chalsea & Keawe all hiked out Friday morning and stayed two nights. Ben & I did a day hike Saturday morning to see the gang, and came back the same day.

Going into Waimanu Valley involves starting in sacred Waipi'o Valley. Hiking up the Z-Trail is only the beginning of several valleys that you must go through in order to get here...Waimanu.

Above: Marta, Chelsea, and Layne make the decent into Waimanu.

Marta, Keawe, Layne, Chelsea, and Bill stop on the train for a snack. Ooooooo is that a non paleo cracker in Marta's hand...

KC and Ben climb the Z-Trail and head over to see our crew.

Camp. Ben takes a break. I eat Marta's beef jerky and dark chocolate. Thanks Marta! Does a campsite get any more beautiful or profound. What a backdrop!

Lovely CrossFit Athletes doing their morning yoga. Right ON! If you couldn't make it this time don't worry, we WILL do it again! As one of my first trainers Keoni told me long ago, "The Island is our gym!". Were doing it Keoni!

5/18/12 AllStar CrossFit Community in Waimea

-Written by KC

AllStar Community

Our box could not be what it is without the support of our athletes and the community spirit they show up with. Pain during the workout is minimized knowing we are all going through it together. Good workouts, good times, with good friends. Such a great life!

Right: Friends and coaches from left: Coach Brad who trains and coaches at AllStar, Kip who trains with us and also on Oahu at 808CrossFit, Coach Arjun who coaches & trains at AllStar and also in Hilo at CFBI, and Monica who trains at AllStar & recently got her CF Level 1 trainer certificate and coaches her own clients. WE ARE SO BLESSED TO HAVE EACH OTHER and have a community of friends devoted to the CrossFit lifestyle. Yeah!

My DAD comes to do his first CrossFit workout...at 67 yrs.!

Workout of the Day

Warm Up:

5 OH Squats

5 Hollow Rocks

5 Pull Ups

5 Tuck Jumps

Skill:

Burgner Warm Up

Bear Complex

WOD:

“Running Bear”

3 Rounds

10 Sets of the Bear Complex (Power Clean/Front Squat/P. Press/Back Squat/ P. Press)

Run 800 meters

Our gym received a gift from Coach Kapua of CrossFit Big Island in Hilo, (Right) a photo book of the CrossFit Waipi'o Challenge. This book will be on the white board shelf so please take a look and enjoy! THANKS KAPUA!!!

5/17/12 The Lateral Box Jump & Front Squats

-Written by KC

The lateral box jump

is performed by jumping up from the side and jumping down the other side. If that is not available you can do a side step up as Melora demonstrates here (below). One step up per leg= 1 box jump.

Workout of the Day

Warm Up:

10-9-8-7-6-5-4-3-2-1

Double Unders

Hollow Rocks

Skill: 

Front Squat

WOD:

4 Rounds

30 Front Squats 115/75

15 Toes to Bar

15 Lateral Box Jump 24/20”

5/16/12 "Running Cindy"

-Written by KC

While in Waimea, CrossFit Visitor Ben works on Overhead Squats.

Workout of the Day

Warm Up:

800 m. Run

Medicine Ball Sit Up Relays

Low and Slow squats at the wall

3 Handstands for quality

Skill: 

Hang Squat Clean & OH Squat

Strength: 

8 min. to work up to a heavy Hang Power Snatch and 3 Overhead Squats

WOD:

“Running Cindy”

AMRAP 20 Min.

400m. Run

Then 3 Rounds of Cindy:

5 Pull Ups

10 Push Ups

15 Squats

*400m Run + 5 Pull Ups + 10 Push Ups + 15 Squats + 5 Pull Ups + 10 Push Ups + 15 Squats + 5 Pull Ups + 10 Push Ups + 15 Squats = 1 ROUND

5/15/12 CrossFit Gymnastics & The Rings

-Written by KC

CrossFit Kids Koai'a & Max perform the longest plank hold on the elbows EVER in our box 7:40 & 7:47! The CrossFit Kids class was OVER and these guys were still going at it!

Using spotters for the L-Sit on the rings

Workout of the Day

Warm Up:

Run 400 m.

50 Double Unders

Squat Stretches

Skill:

3 X 30 sec. L-Sit hold on the rings

-with spotter if needed

WOD:

For time:

Run 400 meters

95/65 pound Thruster, 21 reps

21 Pull-ups

Run 300 meters

95/65 pound Thruster, 15 reps

15 Pull-ups

Run 200 meters

95/65 pound Thruster, 9 reps

9 Pull-ups