"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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1/21/12 Team Work!

-Written by KC

Teamwork: “It is the fuel that allows common people to attain uncommon results.”~Unknown

Art by KC

Partner WOD

Josh posted the WOD today, he modified something he had seen on my friend Elyse Umeda's website CrossFit 808. On Saturdays we usually have such a large diverse crowd we have enjoyed doing partner or team workouts on days like this. It completely varies the workout, and provides a fun atmosphere with great support when the wod gets tuff. Your personal goal ends up being your partner's goal to. It allows you to take yourself, and your EGO out of the workout for a while and be part of a TEAM.

Here's what we were in for:

Workout of the Day

Warm Up:

Speed Ladders



Kettlebell Swing


In partners, perform the following work together, taking turns to complete the total reps.

800m. Run

100 Kettlebell Swings (2 pood/ 1.5 pood)

*Partner not doing KB Swings is holding weight plate overhead (45/25)

800m. Run

100 Burpees

*Partner not doing Burpees is holding at barbell at the top of a Deadlift (225/155)

800m. Run

100 Ring Dips

*Partner not doing dips is holding onto a Pull Up bar and in a dead hang.

Coming Up.....Oh YAYA!


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