"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


9/1/14 Labor Day Blessing & 'Hotshots 19' 

Written by KC

Great to see you all at the box today for the Labor Day WOD 'Hotshots 19' and remember the firefighters who lost their lives in the Summer of 2013. We honor all of those who serve for us. Well done folks, that was a big one!

“Hotshots 19” Hero Memorial WOD

WHAT is a “hotshot” 

interagency hotshot crew (IHC), or simply hotshot crew, is type of handcrew of 20 firefighters specially trained in wildfire suppression tactics. Hotshot crews are considered an elite group among wildland firefighters, due to their extensive training, high physical fitness standards, and ability to undertake difficult, dangerous, and stressful assignments.  They often respond to large, high-priority fires and are trained and equipped to work in remote areas for extended periods of time with little logistical support.

When not on fire assignments, the crew performs project work such as prescribed burning and fuels reduction.

Living conditions while on assignments can be primitive. Fresh meals, soft beds, and regular showers are not to be expected. Field assignments away from home can last several weeks with daily work shifts averaging sixteen hours, but sometimes extending up to 48–64 hours. Sleep deprivation is common, as is routine exposure to dust, smoke, poison oak, extreme weather (both heat and cold), and other environmental hazards.[

Hotshots' crew vehicles become their homes during the peak fire season, when Hotshots may rarely spend more than two consecutive days at their own station. These vehicles, also known as Crew Hauls, Buggies, Crummies, or simply the Box, carry Hotshots along with personal gear, tools, and everything else necessary to make the crew self-sufficient for several days.

 On June 30, 2013, the Prescott Fire Department's, Granite Mountain hotshot crew perished in the Yarnell Hill Fire near Yarnell, Arizona. Nineteen of the twenty members of the crew were killed when their escape route was cut off by an approaching fire, all nineteen entrapped members of the Granite Mountain Hotshots deployed their fire shelters.[13]

Wildland Firefighters killed were:

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23



Beautiful blessing by CherylAnn Niau MAHALO NUI!!! She blessed all the equipment and all of us! And great group for the WOD! We even got Cheryl Brost back in the box! Such a great day!!!



8/26/14 Danny's Spartan Experience 

Written by Daniel Adams

CrossFit AllStar athlete Danny Adams tells us what it was like to do the famous 'Spartan Race' on Oahu! Read his exiting story and see the link to enter to win a Spartan Crusie at the end of the blog! Mahalo Danny!!!!

I’d recommend challenging yourself and taking that 5K + obstacle race plunge, you’ll enjoy the experience and have one more story to tell!

Tackling a Spartan Race, or any obstacle course run for that matter! -Written by Danny Adams

Kualoa Ranch is a beautiful piece of land on Oahu’s Northwest coast.  This year it was also host to the highly popular Spartan Race, an obstacle course run of varying distances and difficulties.  There are the Spartan Sprint (3+ miles and 15 obstacles), Spartan Super (8+ miles and 20 obstacles) and the Spartan Beast (12+ miles and 25 obstacles).   This was the first time that Spartan Race would hold all 3 races (otherwise known as the Trifecta) at one event in one weekend.

What better way to run all 3 races at once?  I have done Spartan Races, and other obstacle runs, before, but never further than 5 miles.  I was going to tackle all 3 in one weekend, starting with the Beast on Saturday.  I figured that I would get the longest race out of the way first, and then tackle the other 2 distances on Sunday.  More on that later………

We arrived at Kualoa Ranch around 6:40 am on Saturday morning and followed the cars, and traffic directors, into the parking lot.  We then found out that the $10 parking fee was being waived because they ran out of parking passes.  Lucky for us!  Next was the 2.5 mile walk to the registration and start area.  After a good 30 minute walk, we arrived at the registration booth and I picked up my packet.  I was #113, and my packet included a headband with my #, 2 tattoo decals with my #, 3 bracelets for the different races, and 3 timing chips for each distance race.  There were several booths set up, and you could see the start and the finish lines as well.  We made our way to the porta potties, then back up to the booth set up with buckets and sponges for putting on your race # tattoos.  They try not to use race bibs anymore, for fear of someone stabbing themselves with a safety pin, and to reduce their carbon footprint I suppose.  I then ensured that my attire and backpack camelback were all set while mobilizing a bit in the process. 

I then determined that they were starting waves about every 10 minutes for the Beast race, starting at 8 am, so I decided to make my way to the starting area where several hundred other people were located.  They then started splitting people up into waves, and although I was scheduled for the 8:10 am wave, I actually started with the 8:20 am wave.  3, 2, 1, ahhhhhh rooooooooo was the start of our wave!  We took off slowly as we were all grouped together, and made our way down the course.  The first thing (obstacle) we came to was a stream crossing, then a mud pit we had to crawl through under barbed wire.  We were now wet and muddy and still had 12+ miles to go with the extra weight!  As we made our way through a few obstacles, some running, some jogging, and some steep hiking up and down, we started to spread out among the course.

The obstacles included climbing over and under different sized walls (6-8 ft), filling a bucket with rocks and carrying it up and down a hill, carrying sand bags, carrying cement boulders, remembering a word and 7 digit # and reciting it later in the course, mud pits, barbed wire, monkey bars, balance beams, rope climb, spear throw, jumping over fire, and a few others I may have forgotten about!  And those were only the man-made obstacles!  There were several stream crossings, a 2-mile upstream hike, several hill climbs, and trying to decipher the proper signs for the 3 different race courses, as a few people became lost throughout the day.  Then you throw in a 30 burpee penalty for any failed obstacle, and you’re in for a great workout!

Overall, the course was pretty good.  It was challenging, but the obstacles were few and far between, at least on the Beast course.  The scenery at times was gorgeous, especially when running around the corner on some single track and having a view of the entire valley and out to the water.  The event was poorly organized and run.  They didn’t seem to have enough volunteers out on the course to direct people and even had to shut down the spear throw obstacle at one point because they didn’t have enough volunteers available to assist.  This was the first time they have attempted to run a Trifecta at one event during one weekend, and they definitely have some kinks to work out.

Besides the fact that I had severe cramping in both legs about half way through the run, I still enjoyed myself overall.  Other complaints I overheard on the course were that they needed more water stations (there were only 5 on the Beast course), they needed more obstacles and spread out better throughout the course (there was about a 5 mile span with no obstacles on the far end of the course), and better organization. 

How does this relate to Crossfit you might ask?  Well, Crossfit trains and prepares you to be ready for any challenge at any time.  Is the Spartan Race just such a challenge?  Indeed it is!  Crossfit will definitely prepare you for a 5K obstacle course race, as I have seen my 5K times go down without much additional running, but you will need to throw in some extra running, and preferably trail running, to do well in any obstacle course race in excess of 5 miles.  Being Crossfit ready, I had no problems with any of the obstacles, but I wasn’t prepared for that much running (15+ miles)!  Would I do it again?  Most likely, I guess I’m a little masochistic in that way, plus I must have a short memory.  For everyone else, I’d recommend challenging yourself and taking that 5K + obstacle race plunge, you’ll enjoy the experience and have one more story to tell!

From Coach KC:

WAY TO GO DANNY AND ALL THE COMPETITORS IN THE SPARTAN RACE!!! The organizer of the Spartan Race, Dan Krueger, contacted me to give our readers a link to enter for a Spartan Cruise! Read below and follow the link to enter!

Thanks again for helping to spread the word about Reebok Spartan Race to your readers, fans and followers. As I’m sure you are aware, NBC Sports has partnered with Spartan Race to film 6 episodes of Spartan Races culminating with the World Championship race at Killington VT this Sept 20th.
Spartan Race has also recently announced a Spartan Cruise and an exclusive blogger giveaway. I have a link to register for the readers of CrossFit All Star to win a trip for 2 including airfare and a 4 day cruise to the Bahamas with a Spartan Sprint on a private island. The winners will be picked on Sept. 22.
I’d love for you to help out and share this exciting news. All of the details have been added to the landing page here:

Why not enter and see if you WIN!!!!


8/25/14 Barbell Rodeo in Waimea a FIRST USAW Weightlifting meet for the Big Island!

Written by KC

Barbell Rodeo 2014 Photos by Elin Kalaniopio

Christopher Matute, originally from Oahu now living on the Big Island and working at Environet. He's the Lead Coach of the Hawaii Island Barbell Club(HIBBC), a USAW Weightlifting Club at CrossFit AllStar in Waimea. The HIBBC hosted the Barbell Rodeo in conjunction with CrossFit AllStar's 3rd Anniversary Grand Re-Opening Party on August 16th, 2014, to celebrate the recent expansion of the gym.

Heather 'Leihiwa' Campbell, 16 year old female lifter from Kona and part of Oahu Barbell Club remotely. She also founded her own non-profit organization called 'We Empower Youth' which provides the means for children to attend CrossFit classes to help fight childhood obesity.

​Group photo of all the participating athletes from all over the Big Island and Oahu. Congrats to all the athletes! Wayne Hess and Christopher Matute represented our gym! Way to go!

Matthew Mantooth, from Oahu Barbell Club, ended up setting a personal record and qualifying for the American Open National Meet at the Barbell Rodeo. He also had the largest Sinclair Total at the Barbell Rodeo.

Dionne Kaneshiro, female lifter from Oahu Barbell Club, with the largest load of the day going up, an impressive 98kg Clean & Jerk (216lbs!) Below, she stands the lift

Above: Jessica McMillan from Oahu Barbell Club pracitces in the Warm Up area while coach Michelle Downs (Left) and teammate Leihiwa Campbell (Right) look on

Michelle Downs from Oahu, lifting a 76kg (167.5lbs) Clean & Jerk as the crowd looks on.

More photos will be posted this week! Stay tuned!



8/21/14 NEW Open Gym Protocol & Labor Day Schedule

Written by KC

Kupuna CrossFit celebrates Betsys Birthday with NEW CROSSFIT SHIRTS AND ROWING! Betsy rowed 1000 meters today!!!


More Open Gym!

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.

Thursday 7:30pm class cancelled

Many athletes requested a 7:30pm late night class and we listened. We have been offering the class for over 3 months with an average of only 1 participant in the class. unfortunately, we need to drop this class as this in an inefficient way to run the box and coaching staff. We apologize for any inconvenience and we’ll add classes onto the schedule based on need, and it’s possible we can add this class back in the future.


Labor Day Schedule:
8:00 AM will be the ONLY class held on Monday, September 1, 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 last Summer fighting fires. The workout is a fundraiser, as always it's your choice if you'd like to donate online. 
Simply follow this LINK to donate, then come in Monday to perform the workout. You do not need to donate money to come do this workout, it's up to you. Let me know if you have any questions, and use this WOD as a time to remember.


Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"

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



8/19/14 Help spread the word about us! We'd love for you to bring a friend to check us out!