"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

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Will's Willpower Paleo Friendly Pancake Mix

-written by Elin

To be intentional and deliberate in the way that we navigate through our life, maintaining self control and voluntarily manipulating our actions, is the way to changing the world.  These are qualities that I believe belong to those who aspire to, and achieve great things.  ~Me.

Two AllStars who exemplify the meaning of willful. Della and Kala`i at the Waipio CrossFit Challenge 2012. Willfulness. deliberate, voluntary, or intentional.    Willful.  control of one's impulses and actions;  self-control.

These two words, willful and willfulness, to me up until a month ago had really quite a negative connotation. When someone is described as willful or as having behaved with willfulness it is not often that this person is being described in a positive light.  Last month I met a young man and believe he is the shining example of Willfulness in all his Willful glory.  William is his name, and he is 11.  With out going into great detail, he is simply a young, gregarious boy who has been dealt an incredibly harsh hand in the genetics department. He suffers with life threatening reactions to most of the food we take for granted...wheat, dairy, sugars...His mother, who herself suffers from the same condition, is in the process of transitioning him to a Paleo style of eating and has seen amazing results so far.  I had the honor of cooking for William and his family for 8 days and was inspired by his polite and gracious nature each meal.  He and his mother are wilful in their willfulness to adopt a whole foods, Paleo style of nutritional support for their bodies... not because it is a fad or way to get healthy but because it is what they need to do to stay alive and really LIVE.  He and his family made me want to do better.... and be better.  Not just for them but for myself, my family and anyone who listens to my opinion. They graced me with the gift of realizing just how much we take for granted on a daily basis each time we make a conscious or often times unconscious choice about the foods we eat.  To be so involved in the process of a family that has no choice to make unconscious choices about their nutrition rocked me to the core.  So get out there and be wilful with your choices. Approach your shopping and meal planning with wilfulness. 

With the warmest Aloha and greatest respect William, I am honored to have met you and officially name my super hero, paleo friendly pancake mix after you!

Will's ”Willpower” Paleo Friendly Pancake Mix


  • 2 cups coconut flour 
  • 4 cups almond meal 
  • 1 cup unsweetened macaroon coconut 
  • 1 cup finely ground pecans 
  • 2 t salt 1 T baking powder 
  • 1 T baking soda 
  • 3 T palm sugar * 
  • 1 cup coconut milk powder or buttermilk powder*.

Measure coconut flour into a fine mesh strainer and sift out all lumps.  Wisk in remaining DRY ingredients.  Stir well. Store in zippy bag or well sealed jar. *optional

 To make pancakes: Basic ratio is 1 1/3 cup mix to 2 cups liquid.

  •   1 1/3 cup mix
  • 4 eggs
  •  1 apple banana
  •  warm, not hot
  •  H2O
  •  2 T lime or lemon juice
  • 1 t vanilla, almond or coconut extract. 
  • 1 T nut butter* 
  • Coconut oil, butter, or bacon fat for frying

Vita mix or blend until smooth apple banana and eggs. Add enough warm h2o to make 2 cups liquid.  Stir in lemon or lime and pure flavoring extract. Gently mix dry and wet ingredients.  Try not to over mix.

 (the chemical leavening that happens with the baking soda and acid is immediate and is key in making the pancakes light, over mixing will counter act this process)

Let batter sit for 5 minutes before cooking. Heat pan over low heat. Add fat for frying about 1-2 t per pan. Scoop into preheated pans. if oil/fat is smoking it is way too hot. Cook about 3 minutes, then flip.  Should be deep golden not pale or black : )The first time out, you may have a few sacrificial cakes as you determine the optimal heat setting for your stove and pans.  This is OK.  It happens.  Cooking is like a science experiment everytime you tie on the apron.  Just like anything in life, practice makes close to perfect.  

As with regular gluten based pancakes, scoop into pan gently, disturbing the batter as little as possible as to not disrupt the chemical leavening that is at work. Flour based cakes cook hot and fast and generally stay cohesive when flipping.  These have a high percentage of egg so must be cooked gently, slow and low.  Also, a light hand while flipping as well as not making the cakes too big, 3 inches diameter max.

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