"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

« 5/7/13-5/8/13 Loving Living Life | Main | 5/4/13 Games Athlete Matt Beals in the house! »

5/6/13 Inspirational Athlete Kelsey Owens

-Written by KC

Most everyone at our box has noticed the change in Kelsey over the last year...we are honored to bring you this interview and acknowledger her achievements!

How long have you been doing CrossFit?

I’ve been doing CrossFit at AllStar for one year.

What do you like most about CrossFit?

I like how strong I feel.  I love doing something people thought I couldn’t do.  It’s been a total lifestyle change.

What changes have you seen?

I’ve seen both physical and emotional changes because of CrossFit.  Physically I went from weighing 227lbs to 168 lbs.  That means so far I’ve lost 59lbs...that’s crazy!  When I first started I didn’t even realize I had that much to lose.  I didn’t realize how big I actually was because it was such a slow progression of weight gain.  Last week was really exciting because I got to donate all of my old clothes. I went from wearing a size 18 to a size 11 in pants and I went from a size XXL to M in tops.  Not only do I have a smaller frame now, I am so much stronger.  I can now do things like pushups and I have more endurance for daily activities.  This extreme physical change has put me in such a positive place emotionally.  I feel more confident in myself and I feel like I can do anything!

What exercise do you do?

I do CrossFit AllStar two times a week, Zumba three times a week, and my own workouts the other two days.  I just started doing a Hot Buddhi Yoga class once a week.  I like to mix up my exercises as much as possible.

Why do you incorporate CrossFit?

It’s unlike anything I’ve ever done before.  CrossFit was totally outside of my comfort zone when I first started.  I had never done any type of weight training before and I had never done anything that pushed me so hard.  At the start of class I remember thinking, “I can’t do that,” but by the end of class my thoughts had changed to, “Okay, maybe I can.”  I also really enjoy the support and good coaching that is offered at the AllStar gym.  I know that I am in a safe environment and that I will constantly be encouraged to succeed.    

What are your favorite and least favorite CrossFit moves?

Kettlebell swings are my favorite move and my least favorite are any kind of squat.  Air squats, weighted front squats, back squats, and any other type that I have tried to block from my memory...YUCK!

How have you changed your eating habits?

I eat smaller portions because I’m eating for a smaller body.  I focus on lean meat, fruits, veggies and sneak in some chocolate.  I also eat more often, graze throughout the day and ask myself if I’m hungry or thirsty before eating.  I also pay attention to the frequency that I eat.  

If you could use one word to describe yourself in five years what would it be?

Happy.  I don’t think that there is actually anything more important than happiness.  It also helps that it is an all encompassing word.  I want to be happy with my body, happy with my health, happy with my profession, and happy in my personal life.  I’m keeping my fingers crossed for happiness!

Way to GO Kelsey we are so proud of you! Thanks for sharing your story!

Kelsey doing Power CleansWorkout of the Day

Warm Up:

Animal Soccer 3 min.

ME 40 sec. Mountain Climbers


7 X 1 3-position Santch (2" from floor, just above knee, and Hi-hang)


50 Back Squats (135/95)

40 Pull Ups

30 Shoulder to Overhead (135/95)

50 Front Squats (85/65)

40 Pull Ups

30 Shoulder to Overhead (80/65)

50 Overhead Squats (65/45)

40 Pull Ups

30 Shoulder to Overhead (65/45)

CrossFit AllStar Waimea, Hawaii, Big Island 

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