"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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2/7/12 CrossFit Kids & "Death By Pull Ups"

-Written by KC

"Children are likely to live up to what you believe of them."-Lady Bird Johnson, former U.S. first lady

CrossFit Kids: Our definition of fitness is Force X Distance/ Time. Carry large loads, over long distances, in the shortest period of time. Thus....the weighted relay. Plus it's so much FUN they WANT to do it!!!

The kids discuss strategies on how to get faster.

Above: Della sets up to use her 'Angry Gorilla Back' to flip the tire. Below: Sophia is fine tuning her much improved Handstands, and Della secures the rope with her foot lock.


CrossFit Kids Workout of the Day

Weighted Relay on the 10lb. Team or the 15lb. Team. 100 ft X 2

Kama's Brithday WOD:

For time:

9 Tire Flips

9 Rope Climbs

Fish Game till 200+ Points scored

Right: CrossFit Mom Monica teaches her son, Tracen CrossFit while he is still in diapers!!! Way to go!

Adults do "Death By Pull Ups"

Workout of the Day

Warm Up:

Jog 800m. easy


Bear Crawl

Walking lunges

Inch Worm

Speed: Run 1 mile for time
then immediately after:

3 X 5 Overhead Squats



With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


Right: Robyn Scarth takes off from CrossFit on her Black Stallion.

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