"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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1/31/12 CrossFit Games Open Registration Begins Today!

-Written by KC

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent." -David Hockney

I'm Registered....Are You? Go For It! The CrossFit Games Season is ON!

History of the CrossFit Games, Courtesy CrossFit Inc.

The time is now...

FOR A LINK TO REGISTER CLICK HERE! CrossFit AllStar will be proforming the CrossFit Sectionals Workouts on Mondays, during all classes. Please let me know if you are registered so we can get an idea of how many judges we are looking at needing and when we will need them. You may RE-DO  a wod at any time during the week if you want to try to improve your score, that is why I picked Monday as the day to perform this wod. It gives us all week to improve on it!!! You may come in at other times to perform your wod, just make sure you have a coach with you to judge it. If you register and are competitng, your times and scores will have to be varified by our box, by a coach that judges your workout. If you want to do the workout on your own, you can upload video and have your score varified that way to. I have done it both ways and I am here to help you through the process if you would like to compete. Let's DO THIS!

"Dae Han"

We performed a Hero WOD today, for more information on whom this workout is named after scroll to the bottom of this post.

Right: Josh came up with a wide grip on the barbell loaded on his back for the 800 m. run, by far the tuffest part of this wod.

Below: Carrie Jenkins is back training after a broken ankle kept her out of the gym for a while. To modify the run, we loaded her up with a 30# weight vest and had her row 1000m. to sub the weighted run.

Josh Runs while Della scooters along to coach him.

Our gang goes for it on the weighted run! Even the kids came along on scooters!

Workout of the Day

Warm Up:

Shoulder Dislocates

3X10 Overhead Squat for Quality

3X10 Strict Pull Up

100 Hollow Rocks


Rope Ascent & Thruster


"Dae Han"
Three rounds for time of:

Run 800 meters with a 45 pound barbell

15 foot Rope climb, 3 ascents

12 Thruster (135/95)

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.


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