"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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Project Rehydration

Iron rusts from disuse; water loses its purity from stagnation... even so does inaction sap the vigor of the mind.
Leonardo di Vinci

Eh, brah...you think they have any DIY electrolyte drinks in there?Whether hiking to Waimanu, taking on a epic session with some winter waves, or you are simply trying to survive the debilitating stomach virus that has hit Waimea...

...replenishment of the systems basic fluids is essential.  When we loose too many of these essential nutrients known as electrolytes through excessive sweating, vomiting, not eating enough and uggghhhh diarrhea, we can become dehydrated. Fatigue, dry mouth, dizziness, headaches, and reduced urine production are all tell tale signs that you may be beginning to suffer the effects of dehydration. Most common symptom? Thirst.

Hydration when life is normal...

Your weight multiplied by  2/3 (or 67%) + Activity Level.  Your activity level equals 12 ounces of water added to you total, for every 30 minutes that you are making sweat hearts on the mat.  Of course, this may be just to much math for some of us...and if you do not want to go there, I totally understand.  The 8 ozs per hour rule has always stuck with me and is a great place to start, adding more when activity levels rise.

And when things are not so normal...

It has been assaulting to my senses the last few months as we have done battle with various incarnations of sickness.  When nothing will stay down or in...gross I know...every Dr says stay hydrated, drink Gatorade or something similar.   To injest all of the colorant, corn syrups, and other chemicals just does not sit right with me....physically or mentally.  The health food store has a decent option but is 5.00 a bottle.  Coconut water is a great option though some people just do not like it.  

DIY electrolyte drink

High quality sea salt has vital trace minerals that our bodies need during the process of re-hydration.  Sugar provides quick assimilateable energy that our cells need when no other energy source is staying in long enough to be utilized. Use unrefined sugar or honey when possible.  Raw honey has some amazing health properties as a whole food and is worth looking into if you are into that sort of thing.

Super basic drink: 1 Liter of water (5 cups), 6 tsp. sugar of choice and 1/2 tsp. salt

Amazing add ins: 1/2 cup fresh orange, lemon,or lime juice.  Replace 1/2 the water with coconut water. Diced and crushed watermelon or cucumber.  Fresh mint or basil leaves.  When using sweet fruits or juices the added sugar can be reduced.

Don't want to DIY, but do not want all the funky stuff?

I found this online and though I have not tried it it looks like a really great product in lieu of the orange tub...You know what i'm talking about....

Or there is this stuff....how cool is this? Also never tried but will be ordering some for my next back country adventure for sure!