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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

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Thursday
May242012

5/15/12 CrossFit Gymnastics & The Rings

DateThursday, May 24, 2012 at 12:48PM

-Written by KC

CrossFit Kids Koai'a & Max perform the longest plank hold on the elbows EVER in our box 7:40 & 7:47! The CrossFit Kids class was OVER and these guys were still going at it!

Using spotters for the L-Sit on the rings

Workout of the Day

Warm Up:

Run 400 m.

50 Double Unders

Squat Stretches

Skill:

3 X 30 sec. L-Sit hold on the rings

-with spotter if needed

WOD:

For time:

Run 400 meters

95/65 pound Thruster, 21 reps

21 Pull-ups

Run 300 meters

95/65 pound Thruster, 15 reps

15 Pull-ups

Run 200 meters

95/65 pound Thruster, 9 reps

9 Pull-ups

 

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