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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
Jun072012

6/1/12 "Kelly" & Skin the Cat

DateThursday, June 7, 2012 at 8:34PM

-Written by KC

We worked on Skin the Cats today by practicing them in the warm up as a skill for quality. Hitting each point of performance on this movement is nessecary in the execution. We worked on keeping a ball up and tuck position to ease our way into Skin the Cat. However, check the video below from Gymnasticswod.com on a strict pike position into Skin the Cat. Beautiful.

Workout of the Day

Warm Up:

3 Rounds of:

Dot Drills

-R leg

-L leg

-Both legs

10 Pull Ups (practice butterfly)

10 Air Squats (For Quality)

1 Skin the Cat

WOD:

“Kelly”

5 Rounds

400 m. Run

30 Box Jumps

30 Wall Balls (20/14)

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