"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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2/16/12 "The Chief"

-Written by KC

If you wait to do everything until you're sure it's right, you'll probably never do much of anything.-Win Borden

Guest Coach From Vancouver, Canada!

What fun it was today to have some good friends come into the box while they are on vacation and guest coach a WOD.

See Kermit, Dan, and Carolyn "Black Swan" in the photo at right. Dan brought in a wod called "The Chief" and coached us as he does at his box back home. It was fun to partake in different rituals and routines of other CrossFit coaches and come together as part of the greater CrossFit community. Dan helped us all with the Power Cleans, which for me was by far the hardest part of this workout.

Below: The kids warm up with weighted relays.

CrossFit Kids Workout of the Day

Weighted Relay Races

Max 1min. Sit Ups (in partners)

Max. 1min. Push Ups (in partners)

Dodgeball 3min.

Journal and homework

Adult Workout of the Day

Warm Up:

Tabata Double Unders


Power Clean


“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 Cycles.  Complete as many rounds as possible in each cycle.  Goal is to maintain that max number of rounds across the 5 cycles. 

Why is this workout called "The Cheif"?

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Courtesy of CrossFit Inc.


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