"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



HERES THE SCOOP: I would like as many people as possible to enter the Open!!! Even if you think, "I'm not ready for something like that" THINK AGAIN! You might just surprise yourself! There is a 'scaled' division this year, and a TEEN division!

The CrossFit Open, a worldwide online CrossFit competition!

The CrossFit Games season is finally HERE! It will start with the 'CrossFit Open', a world wide CrossFit competition that is 5 weeks long, with 1 workout announced per week, with a requirement from anyone entered in the competition to perform the workout and submit scores online. All workouts must be validated by the Affiliate Owner (KC), Judged live or performed at home and submitted by video, or at an affiliate like CrossFit AllStar. If you participate, your workouts need to be judged by a registered judge who has passed the online course. 

NEED FOR JUDGES (who can or do not need to be competitors)

PLEASE TAKE THE OPPORTUNITY TO TAKE THE JUDGES COURSE! It's a great fun way to learn more about CrossFit! It's like going to CrossFit College! The link to the course can be found at http://games.crossfit.com/article/2015-crossfit-judges-course-released. When you pass please bring in your certificate or email me a copy and i'll print it out at the gym. I'd like to post all our registered judges certificates! Go for it!

How to Register?

Register for the CrossFit Open by clicking http://games.crossfit.com/. I've also posted a link on the CFAS website. You will then have the option of selecting an affiliate, that is when you choose CrossFit AllStar if you are going to perform your workouts here and want us to validate them. Then you can make your athlete profile! IT'S ONLY $20 TO BE PART OF THIS! CHEAPER THAN A DINNER OUT AND A MOVIE! And you'll get 5 weeks of events, motivation, and comeraderie! It's a great deal! And a GREAT WAY TO TRACK where you are at right NOW with your fitness. Years from now, you will want to look back and compare these scores!
It's very easy to register, and if you do you will have access to all the leaderboards, videos, articles, and be able to participate in the CrossFit Open!!! It truly is available to everyone, and there are different age divisions as well. Keep in mind, if you cannot perform a workout because of movement standards, or if the weight is to heavy, just do not submit a score for that week and try again the next week, it's that simple. Or enter the scaled division this year!


This year I have registered an AllStar Team. If you would like to be considered to be on our Team at the Regional Competition, should we qualify, please choose to do so on the CrossFit Games website under your Athlete Profile and choose AllStar Team. You will need to do this ASAP or at least by the time you submit your first score as we are not allowed to add people on after Monday, March 3rd. There is not limit to how many athletes we can have on our team during the Open, basically the top 3 female and male scores will contribute to our team. If you'd like to have your score contribute please choose to be on the AllStar Team!


When do I do the Workouts?

The workouts will be posted weekly on Thursdays at 3pm. Our gym will be hosting the workouts on Thursday afternoons in the 4:30pm class, as well as in ALL Friday classes. There will always be an alternate workout posted if you had already completed the Open workout for that week. Second attempt workouts can be performed on Saturdays & Sundays simply ask a coach. If you come to do Olympic Lifting on Sunday you can lift but you'll need to give the 'right of way' to the Open athletes performing their workouts. I'll be present to help manage. 

Please let me know if you have any questions about any of the above. If you are at all on the fence about entering the CrossFit Open, I would say GO FOR IT. You honestly don't need me to hold your hand through this, it's a piece of cake to register, and if you have been training at AllStar regularly, you are ready, so I have confidence in you all that you will do just fine. You have absolutely nothing to loose, accept maybe $20 if you register then don't compete, which I hope you won't be that person!!!! At least help be a judge if you can!!! Just do it! I WANT TO SEE A FULL ALLSTAR ROSTER ONLINE ATHLETES!!!!!

There's some great additional reading on the CrossFit Invictus website about the Open find it HERE. While you're there, browse the website for other helpful articles and tips! Owner CJ Martin has visited our gym before, is presently Cheryl's personal coach, and we follow the programming found there, and our box is heavily influenced by this work. Something to check out!

Cheryl's Brosts notes on when to tackle the Open workouts for those who register (She has competed in the CrossFit Games since 2009 so she pretty much has a good idea of how to tackle the Open!): 

1) Perform the Open workout on Friday and only if you feel you must redo it, try again Sunday or possibly Monday before the deadline.

2) Our gym programming considers the Open in mind so the volume will be reduced to support the athlete performance in the Open.

3) If you plan on waiting till Monday to redo the workout then only do about half of the volume for Saturday's training, then active recovery Sunday and redo the Open workout on Monday.

CrossFit Games RULEBOOK can be found HERE.


-Coach KC


Are your habits helping or hurting your weightloss efforts?

This infographic looks at the top 8 negetive eating habits and how to avoid them. It also reveals which foods are killing you metabolism and what to order when dining out. Source http://www.evoke.ie/food-2/



2/16/15 NORMAL SCHEDULE ON MONDAY Presidents Day!


2/4/15 WE ARE CFAS


Exciting weekend with the Waimea Community at the 2015 Ka Moku o Keawe Makahiki Games!