"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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Wednesday
May222013

5/22/13 Ryno & Friends

-Written by KC

Honored to have 2012 Regionals competitor RYNO in the house! Love this crew!

185# Walking Lunge for 100'

A Soul Train of lungers all day! 

Workout of the Day

Warm Up:

Dodgeball

Gymnastics floor drills / mobility

Barbell:

5 X 1 of the following complex: 2 Hi-Hang clean, 1 Front Squat, 1 Jerk any style. As heavy as possible, rest 90 sec.

Conditioning (Courtesy OutlawWay.com):

For time:

3 rounds of-

Run 200m
3 Rope Climbs 15′

-then-

100′ Walking Lunges 185/115#

-then-

3 rounds of-

Run 200m
3 Rope Climbs 15′

*Notes: This is one continuous piece with no break between the elements.

Results coming Soon!

 

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