"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

Main | Perfection is in the grace of the journey NOT in arriving at a particular destination. »

I got this recipe from the US post office....seriously, well kinda.

written by Elin

Nothing defines humans better than their willingness to do irrational things in the pursuit of phenomenally unlikely payoffs.  Scott Adams

So I am standing in line at the post office pondering the cost of creating and producing all those different stamp designs...

...and wondering why we need fancy stamps as I exchange my yellow card for a few moments of silence from the hustle of the day...why do the plain flag stamps cost the same price as the fancy artistically pictured ones?...maybe this is part of the government spending issue on a whole?... when the box for which I was there for slides across the counter.  On the outside of the box a recipe for almond butter cookies is printed. No flours, no fancy, I need to order from bearded monks in Peru products...are there even monks in Peru?, I digress...4 ingredients. That's all, and for the most part Paleo with the exception of a added sweetener. I made the recipe on the box and it was less than perfect but had tremendous potential.  So after a few imperfect attempts additions and adjustments, I got a great result.  Kid requested and Crossfit crowd approved.

Easy Almond Butter Cookies

Approx. 15-18 cookies.  Recipe can easily be doubled.  As with many Paleo style treats that are based on nut products, they are very dense from a nutritional standpoint.  Limit size. Limit consumption.  Be mindful of how feeding into cravings for something sweet fit into your overall goals nutritionally.

  • 1/4 cup palm sugar, lucuma powder, honey, or any combination of the three.*
  • 1/2 t baking soda
  • 1/4 t baking powder
  • 1/8 t salt
  • 1/2 cup almond butter or other nut butter of choice
  • 1 egg
  • 1/2 t vanilla and/or 1/4 t almond extract

    Chocolate and regular varieties pictured.Preheat oven to 350.  Line baking sheet with parchment paper*. Stir together the first 4 dry ingredients in a small bowl.  In another bowl, beat the egg with the extract flavor of choice, then stir until just combined the nut butter.  Portion onto lined baking sheet in teaspoon size scoops giving generous space between.  I do 4 rows of three on a standard cookie sheet.  Bake for 10 minutes.  Let cool on sheet for several minutes before transferring to a rack to cool.  This dough or batter needs to be baked right away and does not store well for delayed baking.  If using honey as your sweetener they will turn out a bit flatter than those pictured at right.  

    *Sweeteners...there is boundless information on the net about all of the different varieties of sweeteners out there.  In a big nut shell...added sweetness is added sweetness.  You HAVE TO make balanced and educated decisions about how and when you consume Paleo style nutrient dense "treats" as with everything in life MODERATION is key.... a glass of red wine is purportedly good for you, a gallon of Gallo, not so much.  I have not tested this recipe with anything other than a 1/2 1/2 combo lucuma powder and palm sugar and straight palm sugar so do not know exactly how they will perform with other sweeteners.

    *Parchment paper is a staple in every professional kitchen and many home kitchens.  If you have not used it and are beginning to experiment with paleo style baking, it is a must.  It makes clean up very easy and eliminates the need to grease your baking sheets.  It can be found at any grocery store by the tin foil.  DO NOT confuse parchment paper with wax paper.  While parchment can be used in place of wax paper, wax paper is NOT heat tolerant and can not be used in place of parchment.

    Variation is the spice of life

    Ginger spice variation

     To the dry ingredients add:

    • 1/4 t powdered ginger
    • 1/4 t cinnamon
    • 1/8 t each nutmeg, clove, allspice, and fresh finely ground black pepper
    • 1/2 Tablespoon finely diced candied ginger optional
    • To the wet ingredients add 1 t  grated fresh ginger root and 2 tsp molasses if desired.  Proceed with the same instructions above.


    Chocolate variation

    • To the dry ingredients add:
    • 3 Tablespoons sifted unsweetened coco powder
    • 3 Tablespoons finely chopped 70/80% chocolate.  Proceed with the instructions above.