"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

Thursday
Jan102019

JANUARY NEWS! HAPPY NEW YEAR!

 

CrossFit AllStar NEWS!

Hope you all had a wonderful holiday season filled with love, laughs, and great holiday food! Our family was in Japan for the holidays enjoying exploring the world with our kids...and eating waaaaay to many Japanese pastries and ramen!!! Time to get back on track with clean eating and fitness? WE’RE HERE FOR YOU! There’s never been a better time like the present to make good choices to create the health and wellness you want. If you took a break from the gym for a while, we miss you and look forward to seeing you back soon! See below for all the amazing things happening at the box RIGHT NOW!

 


LURONG RESOLUTION CHALLENGE STARTS MONDAY JAN. 14!!

“The Lurong Living Resolution Challenge combines nutrition, fitness, lifestyle, and accountability in a fun and engaging nationwide competition. It is built for those who want to take back control of their lives while improving diet, performance, and confidence.”-Lurong Challenge website

This online challenge is perfect if you need accountability or a fresh start or re-start with clean eating and up-leveling your training. YOU MUST REGISTER ONLINE AT THE FOLLOWING LINK   https://challengeseries.lurongliving.com/resolution19/  Be sure to read all the requirements and rules of the challenge. LURONG WORKOUTS WILL BE HELD ON MONDAYS in all classes. There will be no make-ups unless you personally arrange outside of class time. Do not expect to ‘make up’ a Lurong workout in a regular class, this becomes difficult for the coach when we have large class sizes. Lurong workouts will require the gym to work together to judge each other, even if you are not registered, we MUST run the gym as if you are so we can get all athletes fairly judged. Expect 2 heats in the WODs on Mondays for the next 5 weeks. Coach Aiko volunteered to lead up the Lurong Challenge this time around! MAHALO! You will ask Aiko any questions via TEXT at 808-464-2460 and you will contact Aiko to get weighed and measured. Please READ the Lurong website before asking Aiko for guidance. She’s volunteering to help but please be respectful of her time and do not abuse her availability. With the New You program starting I will be taking on 6 extra classes per week along with up to 50 new clients so i was not going to have the gym participate in Lurong this year unless another staff member was the leader and Aiko graciously stepped up! NOW GO REGISTER and take advantage of all the RESOURCES, RECIPES, ARTICLES, AND INFO ON THE LURONG SITE: https://challengeseries.lurongliving.com/resolution19/ 

 



CROSSFIT KIDS COMING BACK

Coach Arsha will begin teaching CrossFit Kids at CFAS starting Feb 1! We’ll be trying this program out for 2-3 months to see how much interest we get. If you are at all interested please participate so we keep this program going! Classes will be on Fridays at 3:30pm. Classes are 45 minutes. I’m keeping pricing is the same as it was 7 years ago...$75 per month. If you are an adult member of CFAS you receive a $10 discount. Siblings receive a $20 discount. PLEASE COME ENJOY THIS NEW ENERGY IN THE GYM and spread the word to other families! MAHALO for coaching Arsha!

 


COMMUNITY OPEN HOUSE BARBELL FUN DAY SATURDAY FEB. 9TH, 9AM-1PM

Everyone in the community is invited to an Open Gym style lifting day. Get comfortable lifting out of your normal environment and come lift with the Big Island community at Hawaii Island Barbell Club at CrossFit AllStar! Stay for a potluck lunch after and talk story. More info to come! MAHALO COACH WAYNE & CAROLYN for leading this event!

 

MARCH 16 DOC YOGI WEIGHTLIFTING MEET

Doc Yogi Memorial Meet held at Hi Performance on Maui. More info to come!

 


ROWING PROGRAM INFO & UPDATES

In the past couple months we had some of our athletes participate in a Rowing for Charity event online we would like to acknowledge Kim Horn, Carolyn Hess, Joel Kiliona, and Tanya Villanueva & Anna Kiliona going over 100,000 meters EACH! Nice work!

Some interesting stats pulled up by our rowing coaches Joel & Anna....The total meters that have been rowed in the gym as a whole has almost been matched in the year and a half since our rowing program has started then in all other previous years put together! Prior to the rowing program the totals on the ERGS (keep in mind we had less ERGS but still!) were 11,036,527 rowed. Since the rowing program we have rowed 10,089,119 meters! I think this is a testament to how well Joel & Anna run the rowing program, and how much more we can include ERGS in our daily WODs. In 2011 we opened the box with 2 ERGs, and today we have 8 ERGS, 2 rowing classes, and 2 rowing coaches who guide and lead us to all be better on the ERG. MAHALO to Joel & Anna for growing the rowing program and making us all BETTER ROWERS!

 

 

NEW YOU STARTS JAN 26

Send KC your referrals for our next round of New You starting soon. All participants must be female, and the program is just for beginners or women needing a fresh, slow, reintroduction to CrossFit. $250 for 6 full weeks, 3 classes per week, nutrition and meal plans provided and participants held accountable. And did I forget to say IT’S FUN?!? I ask all existing members to welcome our new women into the box starting Jan 26! And please ‘share’ or comment on our Facebook advertising to help us grow the box and help more women!

 

UPDATE ON BROKEN GLASS WINDOW

Thank you for your patience as we negotiate the repair of the broken plate glass window in front of the dumbbells at the gym. We have a plan in place and repairs will begin shortly. Mahalo for your cooperation. 

 

NEW RETAIL AREA RULES

I am asking all members to please not the following rules regarding the retail store:

  • ALL SALES MUST be made through a coach. EVEN IF A COACH IS CLEANING THE FLOOR OR TALKING WITH A CLIENT, THE RETAIL SALE COMES FIRST. Please bother your coach, call them over to the desk so they can help you with your purchase.
  • Do not leave money behind the desk without telling the coach! All retail sales must be recorded (first and last name) and we cannot do that if money is thrown behind the desk. STOP and ask the coach to write it down and complete the transaction.  
  • ONLY STAFF PEOPLE BEHIND THE DESK, no members shall go behind the desk.

Mahalo for helping us create a better flow in the retail area!

 

BULLET PROOF KNEES CLASS AT TUTUS HOUSE

World renoun trigger point therapist (she basically invented the method) Sharon Sauer will be teaching a FREE CLASS on how to protect your knees! January 17 at 1pm at Tutu’s House right next door!

 

COACH ARSHA OFFERS DISCOUNT

Coach Arsha is offering all CrossFit AllStar members a discount at the salon she works at called Hair Kouture, owned by Mindy another CFAS athelte! Hair Kouture is across street from the gym, kona side of gas station. $10 off your first hair cut or 50% off your first color service! Mahalo Arsha!

 

MAHALO STEVE MORSE FOR HANGING MORE SAFETY LIGHTS ON THE KONA SIDE OF THE GYM! 

This is so nice at 5am when it’s black as night outside! Mahalo!

 

Thank you all so much for being TOGETHER STRONG! You continue to inspire me and those around you. Constant progress is inevitable when you just up! I look forward to all the amazing things you're going to do in 2019!!!! You are all appreciated!


As always let me know if you have any questions, TEXT messaging KC will be the fastest way to get a response. Mahalo!
  

Be well, train safe, remain present,
KC

Wednesday
Oct172018

7th Annual AllStar Round-Up Nov. 10/11

Please JOIN US THIS WEEKEND NOV. 10 & 11 FOR THE 2018 ALLSTAR ROUND-UP!

FINAL 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 & Movement Standards

8:30am WOD#1 START....(10:00am finish)

9am - 2:00 noon Skills Test performed outside gym

10:10am-10:40am Kupuna CrossFit Honorary Ceremony...(10:40 FINISH)

10:40-11:00am Waimea Wranglers Roller Derby Demo

11:00-11:15 transition and WOD #2 Set up 

11:15-11:30 WOD#2 workout description

11:30pm WOD #2 START...(2:10pm FINISH time) 

11:30- 12:30pm Waikoloa Afrobeat Orchestra plays during WOD 2

2:25-2:35pm transition and WOD #3 set up 

2:35-2:45pm WOD #3  workout description

2:45pm WOD #3 START...(4:25pm FINISH)

4:30pm Mystery WOD #4 Announcement ALL ATHLETES REQUIRED TO BE PRESENT. WORKOUT WILL NOT BE POSTED BEFORE.

 

FINAL Schedule of Events DAY 2

Sunday Nov. 12th

6:50am Athletes meet at Mystery WOD LOCATION BASED ON INSTRUCTED TIME.

7:00-9:30am Mystery WOD offsite!

9:30am KIDS EVENT Check in back at gym 

10:00 Kids staged in Warm up area (make sure kids are fed & have used the restroom)

10:30am-11:00am KIDS intro & event

11:00am-11:45am WOD#5 Set up

11:10- 11:20 WOD#5 Workout Description & Movement Standards

11:15-12:49 WOD#5 START (12:49pm finish) 

1:00pm-1:20pm TAIKO 

Approx 1:30pm Final WOD for top 4 competitors announced

2:00-2:30 Set up for finals

2:30-2:50 UNULAU HULA Pele Kaio

Approx 3:00pm Finals START...(4:45pm Approx FINISH)

Approx 5:00pm Medals Ceremony,closing blessing, PAU! 

 

 

Eventbrite - 2018 AllStar Round-Up 7

FOR A PDF FILE OF ALL SCORECARDS CLICK HERE

FOR A PDF FILE OF ALL THE WODS CLICK HERE


Monday
Aug272018

CrossFit AllStar New You 6 Week Fitness Challenge!

MUST SEE VIDEO if you want to feel inspired!!!
ONLY $250 for 6 WEEKS includes nutrition plan, quality coaching, 24/7 support, and 3 classes a week in a community of supportive women!
MAHALO TO THE WOMEN in this video who have chosen to put themselves first and have seen first-hand how life-changing a commitment to themselves and their health can be!
If you are considering starting a CrossFit Journey with our New You 6 Week Fitness Challenge, TEXT 808-357-7851 for your private interview and gym tour now. *There are both morning and evening classes to choose from.
Hurry - Challenge STARTS SEP. 1st in Waimea and is for beginner women (no experience necessary).

Tuesday
Jul032018

4th of July Schedule

Aloha!
We apologize this email is coming out a little late, our 4th of July Schedule will be as follows:
8:30am HOLIDAY WORKOUT ONLY
ALL OTHER CLASSES CANCELLED FOR THIS WEDNESDAY, JULY 4TH.
We encourage you to get outside after the workout, go to the beach, or on a hike, or spend time with family, friends, or loved ones if it's available to you.
Mahalo!

 

Monday
May212018

4 WEEK INTENSIVE COURSE OFFERINGS

Aloha AllStars!

OPEN TO THE PUBLIC AND NON-MEMBERS TO!
NEW SPECIAL 4 WEEK INTENSIVE PROGRAMS 
in Indoor Rowing or Olympic Weightlifting!
The programs are for beginners to novice athletes, or those that want to get back to basics!
 

Without a doubt, you WILL LEARN MORE FASTER in an intensive setting like this than in a standard CrossFit class! TRUST ME!

The purpose of the programs are to provide you with opportunity to gain lots of skill, in a relatively short time frame (4 weeks) by taking intensive skill development training from our top coaching staff. You'll get more one-on-one in these focused sessions, and the attendees will be limited and always remain the same so the class can learn and grow together. YOU COULD GET BETTER IN 4 WEEKS THAN IN 6 MONTHS if you only came to CrossFit class!

These programs have a LIMITED number of slots available so act now. 

Rowing only 6 people accepted and Olympic Weightlifting only 8 people accepted.
Cost is $250 and either 4 week program, it will be open to the public, not just CrossFit AllStar members.

Our members will receive a 10% discount bringing the cost down to $225.
TEXT KC to reserve your spot or talk to your CFAS coach!
EVERYTHING STARTS SOON JUNE 4 SEE POSTERS BELOW. MAHALO!
MAHALO!
Coach KC & 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 

10% discount for CFAS Members

10% discount for CFAS Members