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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

« 10/31/12 Freaky Partner WOD For Halloween! | Main | 10/29/12 CF Kid Antonio 1st Place in 1K Race & Tommy Mac" »
Tuesday
Oct302012

10/30/12 Happy Halloween! 

DateTuesday, October 30, 2012 at 8:47PM

-Written by KC

Come workout in costume tomorrow!

Pumpkin Carving at the gym

Some of the kids enjoyed carving pumpkis at the gym today and came up with some great creations!

We also worked on the Snatch off boxes, above the knee. This is a great way to force yourself to get speed through the middle and get the bar close, cause if you don't you'll probably miss the lift. Below you can see Lauren practicing.

Workout of the Day Courtesy Outlaw Way

Warm Up:

8 Rounds Tabata Burpees

Barbell Work:

15 min. to establish a 1RM Snatch off Boxes (just above Knee)

Conditioning WOD:

3 Rounds

10 Deadlifts (275/185) or scale appropriately

50 Doubleunders (scale 150 single unders)

*then 10 min. rest

3 X Max Effort Unbroken Pull Ups

Score in wod time, 3 unbroken attempts scored separately

 

 

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