"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



MAHALO to all the GOLD Level sponsors of the 2014 AllStar Round-Up on the Big Island of Hawaii! Kari Westly Waldhaus & The UPS Store, Aloha Natural Health, Albert Police & Police Family Chiropractic, Rainbow Properties, Cheryl Brost & LivOn Labs, WODcast, Progenex, Nutrex (Bioastin/Spirulina), Environet Inc., Rocking Chair Ranch, Brian Wong & Rock Tape, Ross & Dana Lee of Paniolo Pediatrics, Tyler James Green & Voyage Ministries! MAHALO to BRONZE Level shirt sponsors including Shine Marketing, Cheryl Schefers Ames & KaiOla, Karyn Clay & Ho'oNani Place, LLCDonna Thomas & Pacific Massage Services, Nicole Willette Koranda & Norwex, Go Clean Works, Rebekah Kaufmann & Kohala Divers, Rubbish Runnas, Mobile Computer Doctor, and Big Island Party Bus! Mahalo to prize sponsors 4-D Movies, Juice 101, Waimea Coffee Co. Singing Prairie Farm, Mammoth Bars and MORE! I think that's everyone! Still a couple days left to help sponsor just let me know! Deadline is Nov. 1!


10/27/14 CrossFit Kids growing up strong and entering adult classes!


Slim Jim on Steroids! Now for sale at CFAS

Aloha athletes! 

Lot's of athletes have been asking us to carry more snack type retail items in the CFAS Store and we listened! 

I wanted to familiarize you with a 2 new retail snack products we just got in the box! With both products I've made sure to establish a personal connection to the owners of the brands, they are good people with a great purpose!
John Arbuckle owns Singing PrairIe Farm. He has this to say in our correspondence when I ordered his product, "It seems like a long time ago but before farming I was a North Face sponsored athlete in mountaineering and went to college on a Track and Cross Country Scholarship.  Those experiences add a lot to my resiliency today.  I hope all the people who participate in your events add another layer to their feeling of being strong and successful." He is now helping to sponsor the AllStar Round-Up! Awesome man and great pork product!
Singing Prairie Farms Pork Sticks now sold at CFAS! Coach Josh is calling them Slim Jim on Steroids cause they taste SO GOOD and they have been tested to contain 300-500 times more Omegas than pork found in stores! They are ALL PASTURE RAISED, which means John, the farmer, grows all the food for these lucky pigs!!! I've got more info at the box about the pork sticks.


Our delightful pigs.

Currently our pigs are born on an Amish farm in Clark, Missouri.  We pick them up at about six weeks of age before which they live a lovely outdoor, albeit conventional, life.  On our farm we are committed to Non-GMO animal feed.  This is one of the things that sets us apart, and as a result adds to the price of what we produce.   We supplement the pigs Non-GMO grain with seasonally available fruits and vegetables.  We are of the feeling that copious amounts of these fruit and vegetables increases the vitamin/mineral and omega-3 content of the meat as well as imparts a unique and delicate flavor.  They spend their spring free ranging about a ½ acre of field peas.  Anyone who has ever had pea tendrils in a salad can attest to how delicious they are.  When the peas have given up the ghost, we rotate the pigs into a thinly wooded pasture complete with shade trees, clover and abundant wildflowers.  You should really come and see them at this time.  It’s very picturesque (I might add that it’s during this time that my son Noah tries to sneak up and jump on their backs!).  While in the woods and pasture we bring them turnips of our own growing.  After that they receive a luxury of luxuries: Apples.  Bushels of apples.  It is the peas, turnips and apples that we feel impart that special blend of nutrition and flavor.

Click for Singing Prairie Farm WEBSITE. See below and KNOW THIS PORK COMES FROM A GREAT PLACE!

SINGING PRAIRIE FARM PORK STICKS will be available for $2.30 each. No cash after class? No problem! Simply tell the coach you'd like to put it on your account and we'll charge the same credit card we have on file for your membership! EASY!


I found out about Mammoth Bars from my friend Amy from TJ's Gym, who comes to visit us about twice a year from California. A Coach at her box helped to start this company and she brought me some of the bars one time as a gift. They were so PURE and fresh I instantly thought i'd like to carry them in our store. But, like all things handmade, it took a little research on how to get these bars. I met with the owners at a booth at the 2014 CrossFit Games when I went to watch Cheryl, and these bars seem like a good fit for us! I hope you try one when they arrive soon! Here's some info from their WEBSITE:

At last, an energy bar that is both healthy and satisfying. Welcome and congrats, the search is finally over.

 It is our mission to bring you the greatest energy bar on the planet - period. We  set out to accomplish this feat by hand-making each of our bars with 100% organic ingredients, sprouted nuts, baobab (what the heck is that?), and egg white protein powder for an added protein boost. We firmly believe that Mammoth Bar represents the Gold Standard in the bar market today. Don't believe us? Check out our ingredients and draw your own conclusions, because when it comes to making the greatest energy bar on the planet, you need the absolute best ingredients on the planet.

Looks like Mammoth bars are best stored in the fridge since they are hand made with no preservatives, here's what they told me about Storage:

Reminder that Mammoth Bars are made FRESH and RAW with no added preservatives, which is what makes them so great, but it also means they need a little extra care when stored.  Upon arrival, for best freshness, store Mammoth Bars in the REFRIGERATOR or FREEZER.  Bars stored in a cabinet or shelf will typically last 4-6 weeks. The expiration date on the package is just a guideline for "refrigerated bars".  Plus, we have heard (and agree) that Mammoth Bars taste extra delicious when consumed on the cooler side!

Mammoth Bars will be for sale for $3.75 they should be in sometime this week! Mammoth Bars is also helping to sponsor the AllStar Round-Up this year!


I hope you guys enjoy some new snacks to help support your post WOD nutritional needs....all available in the AllStar store!


We need our AllStar Athletes! YES YOU CAN!

Our goal is NOT to find the 'Fittest Athlete'. The goal of the AllStar Round-Up is showcase the islands talent and include all persons, REGARDLESS OF AGE OR FITNESS LEVEL in an environment where everyone is an AllStar.

"Will I be able to?"

As we prepare for the 2014 AllStar Round-Up event on Nov. 15th & 16th, I can't help but notice how some of our athletes feel 'on the fence' about entering the competition, even if they really WANT to. They continue to put obstacles in front of themselves. My heart goes out to those athletes. We train so hard, yet give ourselves very little credit for how great we really are. I see this daily with a wide variety of people. If this is you, you're not alone! Let's just get to the facts:

Reasons NOT to compete in the 2014 AllStar Round-Up:
  • Scared of not being 'good enough' or 'ready enough'
  • Fear of 'what people will think of me'
  • Fear of the unknown, "Will I be able to DO the workouts or weights?"
  • Fear of the stress or commitment
  • Fear of doing well at any level! It's more comfortable to act like we don't care.
  • Legitimate injury or pre-existing condition which would make competing and unwise choice. (So volunteer or come spectate and support the others!) this would be the only great reason NOT to compete.
Reasons TO COMPETE in the 2014 AllStar Round-Up:
  • If you ALREADY participate in CrossFit class, you understand ALL the movements and scaling options. We can even scale further than what is listed on the WOD descriptions, just ask!
  • We can not control what people think of us, nor should we care! Our effort is all that matters.
  • Because we CAN and it's FUN!!! Stress is simply showing us that our body cares about the outcome, and the outcome here is great joy!
  • Committing to a group event makes us BETTER. 
  • Accepting just how great you really ARE.
  • Because we care about our health and wellbeing, which includes socialization & participation in something greater than what we do alone.
  • Because it's our gym's largest fundraiser which benefits our Kupuna Program, Special Olympics Program(both of which charge a nominal fee to cover rent, but are taught by volunteer), and KIDS event that benefits the Hawaii Island Humane Society.
I would like to encourage ALL of you to consider registering in this year's AllStar Round-Up. This is YOUR home gym's largest annual event and our moment to showcase our athletes at ALL fitness levels. The purpose of the event, has NEVER been to find the 'Island's Fittest Athletes'. It has been, from the beginning, a way for us to showcase the islands talent and include all persons, REGARDLESS OF AGE OR FITNESS LEVEL. The most thrilling event for me to watch is the Master Women 45+ years!
We are still looking for athletes of all levels. ESPECIALLY Master's Women 40-44 years, and 45+ years! The workouts are FUN, and programmed to showcase you in all your beauty ladies!!! Most of you are waiting for someone else to enter first before you do, but if you all have that attitude...well you know. I'm not going to beat around the bush, lot's of our athletes are way to comfortable playing 'little' and thinking you're not good enough. Frankly, my job is to train you in CrossFit but in order to reach peak performance, you've just got to get you mind out of the way to let you body do the work!
Consider what your worst and greatest outcomes could be from competing. Quit self sabotaging and go for it! I WILL take care of you and we WILL have practices leading up to the event so you will know what to expect. And TRUST me that you will learn from this experience and move into a whole new level in your body, and your mind. And if you can compete for one day, and not two then that's fine. If you want to participate in a couple WODs but not all, that's fine to!!!
YES i'm talking to everyone! Aunties & Uncles....ALL of you!

And whatever you decide to do, I will NOT be disappointed in you! I want to see you all challenge yourself and grow in you own best way whatever that looks like to you. THAT alone fills me with great joy. Volunteer opportunities also offer a chance to challenge yourself and participate in an wonderful way. And you can do BOTH volunteer and compete if you'd like!
"Last year's roundup was my first CrossFit competition and I was so nervous to sign up. In fact, I almost didn't even get a chance to enter but luckily more scaled slots opened up. I had no idea what to expect. I had never seen a competition besides the games on TV and that was SO out of my league. I ended up having so much fun. The competition was very well organized and the atmosphere was so friendly and encouraging. I signed up this year so I could be part of that again. It is also really, really good motivation to train hard so you can put forth your best effort. I look forward to another fun weekend." -May Hampton, CFAS Athlete
"Weather you think you CAN, or you think you CAN'T, you're right" 
-Henry Ford
To view the workouts or register online for the 2014 AllStar Round-UP as an athlete, volunteer, or to sign up your child for the KIDS event fundraiser, please click HERE and scroll down when you get there to see all the details, scaling options, and movements standards. 
I love you all!
Coach KC

Another Round-Up workout RELEASED! 'Enter the Dragon, Part 2' evolved from 8 levels to 14!


Pohaku Strength & Conditioning's Andy Hubner in last years 'Enter the Dragon' workout

“Enter The Dragon, Part 2”

Athletes enter a 14 Level circuit (The Dragon), conga-line style. Amass as many repetitions as possible in each movement. 45 seconds of work, with 15 seconds of rest/transition time to the next element. Athletes enter and exit through the same athlete chute (PR Portal).

Floor Plan 

enter the dragon map key


Division Details:

Division Details Enter the Dragon AllStar round up

Movement Standards:

Row: Athlete is responsible for resetting monitor to zero (press ‘Menu Back’). The first thing the athlete should do when it is their turn to begin, is check the monitor and reset if needed. Volunteers will also assist to have rowers ready to start, but ultimate responsibility will be on the athlete to make sure monitor is ready. Two Rowers will be available and alternated between each 1:00 minute round. At the start, athlete must stand behind rower, then upon 3-2-1 GO, athlete may get on rower and begin their work. Foot positions will stay at 3, and dampers will stay at 5 for the duration of “Enter the Dragon, Part 2”

Pull Ups: Athlete must not touch the bar, then upon 3-2-1 GO, athlete begins the Pull Up with arms fully extended and feet unsupported while griping the bar using any preferred grip (overhand, underhand, alternate grip). Athlete will rise to bring chin & plane of face above the plane of the bar. Scaled Ring Row: Athlete will stand at undesignated point and lean back till arms are extended. Athlete will pull rings to touch chest for the rep to be complete.

Hand Release Push-Up: Athlete may begin in a kneeling position, then upon 3-2-1 GO the movement begins with the athlete in a plank position, arms extended with the body horizontal and flat like a board.  Athlete must lower body to a prone position on the floor with the chest, hips, top of thighs clearly on the deck. Hands must release and show separation from ground prior to pressing up. On the press up, Body must elevate in a straight line from ankles to shoulders for a rep to count. The hips must come off the floor at the same time or before the chest, otherwise it will be deemed a ‘no rep’. Both arms must come to complete elbow extension (locked out) in the top position.

Box Jump: The athlete will face the box, on 3-2-1 GO, athlete will use a two foot take off to jump on top of box. Athlete will rise to a standing position ON TOP OF BOX with hips, knees fully extended BEFORE jumping or stepping down. Rebounding Box Jumps OK & performed at your own risk.

Shoulder to Overhead: Barbell will be on the ground. Athlete will remain standing, hands off bar until 3,2,1 GO. then you may grab bar and clean into the front rack. Athlete will begin the Shoulder to Overhead movement in a standing position with hips and knees fully extended and bar in front rack position on the shoulders. Athlete may Press, Push Press, Push Jerk, or Split Jerk the barbell overhead. Or use any other means to get the bar overhead and finish with the elbows, hips, and knees fully extended, or locked out and feet together if the split jerk is performed.

L-Sit on Paralletts: Athlete must stand, then on hearing 3-2-1 GO, athlete may place hands on Parallettes and get feet above the 12” box, with legs fully extended and knees locked out. If feet touch top of box, the athlete’s attempt is over and their seconds will be scored. 1 sec = 1 rep. Scaled Knees Bent w/ Feet Off Floor: Athlete must stand, then on hearing 3-2-1 GO, athlete may place hands on Paralettes and get feet off the floor. If athlete’s feet or toes come in contact with the floor, the athlete’s attempt is over and the movement is scored. 1 sec = 1 rep

Air Squat: Athlete must stand then upon hearing 3-2-1 GO athlete will bring hip crease BELOW the level of the knee. Then athlete will rise till hips, knees are fully extended for the rep to count.

Rest: Athlete can enter the rest station and rest. Athlete may not exit the resting station till the 45 sec. interval is over.

Front Squat: Barbell will be on the ground. Athlete will remain standing, hands off bar until 3,2,1 GO, then the athlete can be grabbed and cleaned up to front rack. First rep may NOT be a squat clean. Athlete begins in front rack position standing, with hips and knees fully extended. Athlete must bring hips below parallel, then rise back into hips and knees fully extended.

Toes to Bar: Athlete must not touch the bar, then upon 3-2-1 GO, athlete begins Toes to Bar with arms fully extended and feet unsupported and behind the bar, while griping the bar using any preferred grip (overhand, underhand, alternate grip). Athlete will raise feet to the bar and BOTH feet or toes must touch the bar at the same time between the hands for the rep to count. Feet must go behind the bar at the bottom of each rep. Scaled Sit Up: Athlete may begin seated then on 3-2-1 GO athlete must touch toes then lean back and touch ground overhead, then rise to touch toes. For the rep to count, athlete must touch toes at the top and ground overhead. Knees out with soles of feet together OR knees up with feet on floor will both be acceptable as long at the other standards are met.

Doubleunder: Athlete must stand (with rope in hand OK) then upon 3-2-1 GO athlete may perform Doubleunders, the rope must pass under the body two times per jump. Scaled Singles: Athlete must stand (with rope in hand OK) then upon 3-2-1 GO athlete may perform Single jumps, the rope must pass under the body one time per jump. ATHLETES WILL NOT BE PERMITTED TO USE THEIR PERSONAL ROPES. Vinyl ropes will be provided in the designated DU area in lengths of 7’ (pink), 8’ (green), 9’(blue), & 10’(yellow) with the length designated by the color of the handle. Practice ropes will be available in the warm-up area. Athletes will not be permitted to change the length of the ropes.

Power Snatch: Athlete will remain standing, hands off bar until 3,2,1,GO. Bar must travel from the floor to overhead in one motion, without any pause. Press outs ok here. Athlete must receive the bar with hip crease ABOVE parallel. Athlete must finish movement with elbows, hips and knees fully extended and locked out. Plates must touch floor to begin next rep.

Deadlift: Athlete must remain standing, hands off bar until 3,2,1 GO. Movement begins with plates on the ground, Deadlift ends with athletes hips, knees, elbows fully extended and shoulders behind the bar. Plates must touch ground in between each rep. No intentional “bouncing” the bar and catching it on the bounce.

Kettlebell Swing:  Athlete must remain standing, hands off bell until 3,2,1 GO. The swing starts at the bottom with the kettlebell bottom of the kettlebell facing down and arms extended. The kettlebell swing is complete when the bell is overhead and the ears are clearly in front of the arms. Bottom of bell should be as flush to the ceiling as possible, but a slight amount of forward lean will be permitted as long as the other standard is met (ears in front of arms). If the bottom of the bell is facing forward in the top position, that will be considered a ‘no rep’.

Judging Goals:

  • Lots of action will be going on continuously in this workout. Our goal is to make the judges job as easy as possible...that starts with the athlete executing reps above and beyond the standards so the judge doesn’t need to question it. 
  • Judges will NOT move through with the athlete. Judges will STAY at their respective stations and judge that one respective movement. Judges will be rotated during the 2:00 transition between divisions.
  • Athletes are responsible for possession of their score card at the start. Athletes MUST hand their scorecard to the judge at each station during the 15 second transition. Judges will stay at each respective station. If athlete does not hand the judge their scorecard BEFORE the start of that station, athlete will receive a ‘zero’ for that station. Athletes will NOT be allowed to retrieve a forgotten scorecard during work intervals. Athletes MAY retrieve a forgotten scorecard during the 15 second transition time.
  • We will be running ALL athletes through The Dragon, every minute on the minute, without stopping. You will be assigned a start time and MUST be at your spot in the conga-line in order to ‘Enter the Dragon’. Any athlete not in line will miss their turn, forfeit their score and receive a zero for this event.