"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

« This is surely not Charlie Browns pumpkin. | Main | The answer is chocolate of course. Browines to be exact. »

Whether it is the corn syrup ladden Hunts and Heinz or highly priced organic versions, ketchup is a staple on many of our kitchen tables.

Make no little plans; they have no magic to stir the blood of man and probably will themselves not be realized.  Make big plans; aim high in hope and work, remembering noble, logical diagrams, once recorded, will never die.  Daniel H. Burnham

written by Elin

WHY? why, Why, WHY?!!  I ask on bended knee hands raised to the heavens.... Why do we love this stuff so much?

It is chemistry plain and simple.  No, no, it is not the fault of corn syrup, or secret unpronounceable additives, or even the gazillion dollars advertisers spend to make us believe that our lives would be perfect if we just had a heated pool of the stuff in our back yards...(Insert Matt Groening'esqe humor here with California tar pit inspired springs made of ketchup, red neck BBQ references and Big Gulps)...I digress.  It is the chemistry of a not often mentiond sense of taste that drives even the most celebrated foodies to have a bottle of ketchup in their refers.  We all know quite well the sence of tastes Salty, Sweet, Sour and Bitter but the unsung hero of magic making is Umami. Umami magic only happens when two certain food compounds mix in the mouth and create a new magical sense of a savory taste. It is highly difficult to describe so I will not try.  If you want more info try the umami link above.

The following excerpt and recipe are from Saveur magazine.  A stunning publication both visually and gastronmically. 

It began life as ke-tsiap, a 17th-century Chinese brine of pickled fish and spices, and now shows up, in its modern-day tomato-based version, in restaurants and on home tables across the nation—and across the world. Heinz, the company that invented ketchup as we know it, says that it squeezes 24 of its own specially bred tomatoes into each bottle, along with white vinegar, corn syrup, salt, and flavorings (plus a secret ingredient, which SAVEUR contributor Stephanie Pierson is pretty sure she identified, while touring the Heinz factory in Fremont, Ohio, as clove oil).  

  • 28-oz. can organic tomato purée
  • 1 medium yellow onion, peeled and quartered
  • 1 clove garlic, peeled
  • *1⁄2 fresh jalapeño, stemmed and seeded*
  • **2 tbsp. palm sugar or a seeded date or 2
  • 1⁄2 cup cider vinegar
  • Pinch cayenne
  • Pinch celery salt
  • Pinch dry mustard
  • Pinch ground allspice
  • Pinch ground cloves
  • Pinch ground ginger
  • Pinch ground cinnamon
  • Salt and freshly ground black pepper

Put tomato purée, onions, garlic, jalapeño, and sugar into a blender or food processor and pulse until blended. Add vinegar and 1 cup water and purée until smooth. Transfer to a medium saucepan; add cayenne, celery salt, mustard, allspice, cloves, ginger, and cinnamon. Cook over low heat, stirring occasionally, for 45 minutes. Season to taste with salt and pepper. Store in refrigerator, covered, for up to 1 month MAKES 3 CUPS

*heat is a key component but does not have to be jalepeno.  Chili pepper water, Siracha, tobasco, or my favorite chipolte pepper can be used in the amount that is suitable to your taste.  Start at 1/4 tsp and work your way up.  **sweetener is optional as well for those of you who are aspiring to a life 100% clean.  I might add though that as in all things, balance is key. Cooking is no different balance is where the magic happens. Balance and umami.

A childrens book on wacky food combinations by Nick SharrattThe variation listed below is a convention that is closer to the true roots of ketchups Chinese predecessor.

Umami Ketchup

 Umami, a savory taste associated with foods like aged cheese, tomatos, and mushrooms, is the signature flavor of this delicious condiment.


  • 28-oz. can whole peeled tomatoes
  • 3 tbsp. extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 1⁄2 cup cider vinegar
  • 1⁄3 cup packed palm sugar or 3-4 dates
  • 2 tbsp. tomato paste
  • 1 tsp. kosher salt, plus more to taste
  • 2 tsp. tamari
  • 2 tsp. Worcestershire
  • 2 tsp. oyster sauce
  • 5 anchovies, finely chopped and 
mashed into a paste

Purée tomatoes in a blender; set aside. Heat oil in a 4-qt. saucepan over medium heat. Add onions; cook until soft, about 8 minutes. Add tomato purée, vinegar, brown sugar, tomato paste, and salt; cook, stirring occasionally, until thick, about 1 hour. Purée cooked tomato mixture in a blender. Transfer to a bowl; season with salt and stir in remaining ingredients. Cover and chill before using.