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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

The AllStar On-Ramp Program


Cindy in our very first On-Ramp class at CrossFit AllStar

To start your On-Ramp Program with CFAS click HERE! Give us your info and we'll get back to you ASAP!

Development of The On-Ramp Program

With the advancement of our existing athlete’s levels of ability, for many reasons it no longer makes sense to start out fresh beginners in a regular CrossFit class at our box. For example, the advanced athlete expects the highest level of detailed coaching beyond the basics, and the beginner should be delivered simple and basic instruction on points of performance and safety. These are two different coaching goals, and although I feel like we have done a really great job of this so far, it is ultimately inefficient to integrate all this into one class that is only an hour long. It’s not fair to the advanced athletes, or the beginner. Thus, the development of the "On Ramp Program". I’m using curriculum developed by Nikki Violetti of CrossFit NorCal specifically for this purpose. 

Testimonial to Our ProgramDiane Campbell 70 Yrs. young

 "Thank you sooooooooooooo much for creating your On-Ramp program, and letting me be a first-to-try-it-out. When I first came to Crossfit, I went once to the community class you were then offering, and it was cool---really cool.  But wow, was I out of step !  So we did a series of private lessons, and I got so much better over the weeks. You showed me how to move safely, how to adapt each particular exercise to my current ability and then gradually ramp  the intensity up, how to use all the really fun equipment you have.  You and I ---we made a terrific team and we had a blast. You honestly are a wonderful coach, KC.  

I feel so much better prepared now for the regular group  classes.  I can go in with confidence, knowing my limitations as I start out, and knowing how I can accomplish each move while respecting  my body.   It has been fascinating to discover how many ways you can adapt each move and still get the benefits to the muscle groups. I can actually take part and have an absolutely wonderful time ! I'm glad you will be starting people out with the On-Ramp program. It will be fun to see it evolve into a real group process.  If anybody asks me, I'll tell 'em.  Do this ! So big mahalo you." ---Diane Campbell

3 Ways to Start at AllStar

We now have 3 entry points for starting at CrossFit AllStar: FREE Private Consultation/Evaluation, On-Ramp Program or Private Training.  All are critical ways to enter our program.  It’s important to talk with a trainer first about the best way for you to enter our program. Progress & results are our top priority and all of the ways to enter our program ensure beginners are well prepared prior to entering the group class environment. Advanced athletes or experienced CrossFitters who have been training with CrossFit methodology for 6 months or so, may, or may not be required to take the On-Ramp. Discuss this with our trainers in a FREE Private Consultation.

Goal of the On-Ramp

  • Introductory exposure to movements with multiple opportunities to review, especially the three key lifts: Deadlift, Press, and Squat. 
  • 6 sessions spanning almost a month with nutrition as the foundation of the first class which will educate beginners and let them put their best foot forward upon entry. With nutrition compliance and consistent attendance in the On-Ramp, folks will see body composition changes in addition to improving their baseline workout times.  This positively reinforces the benefit and value of our CrossFit program.
  • 6 sessions in a beginners group allows folks to bond with one another.  They will all be starting this journey together… and continue the relationship in group classes as they integrate.
  • Participants will receive their beginner workout journal and learn the benefits of measurable results!

On-Ramp Program Price

Total program price of $175.00 includes:

  • Private, small group training environment
  • Nutrition education and discussion as the foundation.
  • Learning the Fundamental Movements of CrossFit including: 
  • Olympic Weightlifting & Powerlifting (The Clean, Jerk, Snatch, Press, & Deadlift and more) 
  • Gymnastics (Pull Ups, Squats, Handstands & bodyweight movements)
  • Metabolic Conditioning (Running, Rowing and high intensity short duration workouts) 
  • Many skills that involve direct coaching and years of practice to acquire(rope climbing, jump rope skills, Medicine ball exercises). 
  • The OPTIMAL start for CrossFit training to ensure your greatest success & goal achievement.

The On-Ramp is 6, 75 minute sessions, beginning at the start of the month for 3 weeks, twice a week. The On-Ramp classes are in the evenings, Monday & Thursdays 6:30pm - 7:45pm. After On-Ramp you have the option to sign up for any of our program membership options. You may take regular group classes during your On-Ramp training depending on your experience. Talk with your trainer.

Who takes the On-Ramp?

The On-Ramp program is required for any new, beginning athletes who would like to train at CrossFit AllStar. Advanced athletes or experienced CrossFitters who have been training with CrossFit methodology for 6 months or more may, or may not be required to take the On-Ramp. Discuss this with our trainers. 

The On-Ramp program is optional for any current member of CrossFit AllStar.

The On-Ramp is highly recommended for any new athletes who have already signed up and have a sign up date on or after April 1, 2012. The On-Ramp program will give you more knowledge to better your training. If you do not know the difference between a Squat Clean, a Power Clean, a Snatch, a Press, a Push Press, or a Deadlift then you should absolutely take the On-Ramp. If you want more knowledge you should take the On-Ramp. If you have been away from the gym for a while, taking the On-Ramp might be a good place to start your return to CrossFit Training.

Personal Training Options

Private Sessions are available to do your On-Ramp training if you would like one-on-one training or for any personal training at a cost of $75 per hour.

Additional Nutrition Assistance

Nutritional counseling for CrossFit is available for an added cost. Clients will learn food journaling, accountability, and accessing resources through private nutrition sessions. Please inquire for pricing.

FREE Nutritional assistance includes all of the nutritional content on our website, including the AllStar Eats Recipe Box web blog with a constant supply of recipes, tips, support, and motivation to eat well. Click HERE to go to AllStar Eats Recipie Box.

FREE CrossFit AllStar Primal Paleo Facebook Page with a constant dialogue about eating well and fueling up for CrossFit and for life. Find it here at: http://www.facebook.com/groups/248049025215174/

Please spread the word about our On-Ramp Program! 

Tell your friends, family, and anyone you know that this would be a great way to start CrossFit Training. Refer people to this comprehensive website!!!


To start your On-Ramp Program with CFAS click HERE! Give us your info and we'll get back to you ASAP!