"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

« 9/15/11 CrossFit Kids AllStars | Main | 9/13/11 Fun Filled Day of Gymnastics, Tabatas, Running, and Kids! »

9/14/11 Deadlifts, Burpees, Yoga, and FOOD!

-Posted by KC

Newest AllStar Athletes: Ruth and Diane lifting with Leslie

The 'Workout of the Day' today utilized the Deadlift, sounds scary, but it's really just lifting something up off the ground safely. In our culture we often see this lift done by super huge guys, like, REALLY big guys yelling and screaming their way to the top of the lift. Well, i'm telling you, the Deadlift is for EVERYONE and the screaming is optional! CrossFit introduces many movements to everyday people, but personally I have fallen in love with this lift. It is so simple in nature, the Deadlift mimics lifts we do in everyday life like picking up groceries or picking up a child off the ground. However, it's SO complex at the same time. And it's these complexities that are the keys to a safe lift.

Today we went over, in detail:

-Proper set up, where to start

-Proper execution and bar path, where to go

-Proper finish, where to end

Marta Demos the Deadlift

The set up: Power stance, mid-foot(shoelaces) under bar, weight in heels, scapula over bar, BIG chest!

Where to go: Lift is initiated by pushing away on the floor, hips begin to open, arms remain locked out, bar path is straight up, BIG CHEST STILL!

Where to finish: Stand tall at the top, hips open all the way, gaze forward, MAINTAIN BIG CHEST STILL! Good job Marta!

When told she has a great Deadlift, our AllStar model Marta Alligood says ,"Everybody's gotta be good at something!" She is GOOD and she is STRONG!

Workout of the Day

"Deadlift Burpee Ladder"

5 Deadlifts (135/95)

5 Burpees

Every minute on the minute for 5 minutes. Add one rep per minute. Last round 9DL/9Burpee.

3 minutes rest

3 Rounds

-2nd Round Load 185/125

-3rd Round Load 225/155

Yoga and CrossFit

After a workout like this, which really taxes the low back muscles, we introduced a Downward Dog adjustment to help lengthen the spine and the connective tissue and muscles of the low back.

Get with a friend or partner, one person takes the general form of the pose 'Down Dog' or Adho Muka Svanasana. The other friend steps one foot between their partners D. Dog hands. The standing partner places their hands on the sacrum of their D. Dog friend and presses back and up(this is key) lengthening their partners spine. It feels delicious, especially after Deadlifts!




 Nutrition and FOOD!

My days lately are filled to the brim with teaching, coaching, taking kids to school, picking kids up from school (on bikes!), packing lunches, helping with homework, volunteer teaching yoga at my kids' school, getting my own CrossFit training in, all while learning how to run a new business. I absolutely love this life, but I have found that I am choosing my daily adventures and duties over cooking meals. And you know what, it's OK! I still pack my lunch pail with grab and go items, but when it comes time to make dinner I have been managing to assemble some plates that are super quick to put together, require NO cooking, are almost always paleo, and are really tasty! I thought I would share tonight's concoction, which took me 5 minutes to slap together:

-One thick slice roasted turkey breast (I get the Costco one, not organic but minimally processed), cut into cubes and laid on plate, cold right out of fridge

-One orange bell pepper, cut into cubes and put on top turkey, raw

-One mashed avocado dropped on top, raw

-Sprinkling of Feta cheese(not paleo but adds a WHOOP of flavor even if only a tiny bit used)

-2 huge organic leaves of collard greens, cut into tiny shreds and sprinkled on top, raw

-Blob of salsa poured on top

 This is the result of coming home, exhausted, and the rest of the family has already eaten and I just want to slap something together FAST and make sure it's as paleo and healthy(over used word I know) as possible. This is my solution and it was pretty darn fantastic. What will you come up with to accommodate your busy life and still maintain the integrity of your fitness goals? CAN DO!

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