"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

« 11/28/11 "Running & Rowing Angie" | Main | 11/24/11 Happy Paleo Thanksgiving! »

11/25/11 Constantly Varied

-Written by KC


We practice the handstand a ton at AllStar. It's one thing to be able to lift heavy loads, run fast, and move well, but the balance, coordination, and ability to change your view of the world in a Handstand balances a lot of the other work out. Here, you can see Marta in a Handstand at the wall for assistance. She is a strong woman, but can also perform gymnastics movements on the bar and on the floor, which is helping her to be a more well rounded CrossFit athlete. Specialize in not specializing! When Marta started training with us less than a year ago, she couldn't go up into a handstand, now she go!


Workout of the Day

Warm up:

Blizzard (like full field dodgeball, when hit go into plank, pick someone to be snow plow, they crawl under to get people back in game. Coach changes snow plow out as they get tired) You can vary game by calling only hits to the toes, or modify another way.
Shoulder Dislocates
Cartwheels across room
L-Sits, on parallettes, rings, boxes, 3 for time

Handstand Walk for distance, or Handstand wall balance for time, 3 attempts

Jumprope Tabatas (8 rounds)
Toes to Bar Tabatas (8 rounds)

400 meter Walking lunge


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