"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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12/29/15 Happy New Year from CFAS!

Photo by Kincaid of this years CFAS Christmas Party, not shown Scott Yoell & Margo Ray with daughter Lily...also lots of the gang was camping you were all missed!

Thought for the year....
When scientists realized that dams impeded salmon runs in the northwest they put in fish ladders.  Small water courses designed to allow the fish to swim up, around the dam.
It turns out that to interest the salmon in swimming against the current it has to be really, really difficult or else the salmon just mill around at the base of the dam not knowing what to do with the fish ladder.
If on the other hand they make the fish ladder with a high degree of difficultly, the salmon are inspired to try and surmount the obstacle.  It has to be hard to get there attention.
People are just like that.  :) 
And... this perfectly sums up what CrossFitters really are. We're up for a challenge, we take responsibility for our health, and we understand that through challenge comes great change.
Moving into 2016!
Question of the Day: What are the 3 main CORE areas of your life that you want to get results?

If FITNESS, HEALTH, COMMUNITY, or POSITIVE LIFESTYLE come to mind...We are the place for you! Weather you are a veteran athlete who has trained with us since the beginning in 2010...or you are a beginner athlete, I can honestly say I'm incredibly proud of what CrossFit AllStar has become for all of you and I think everyone who is part of this gym could also say the same thing. We come together daily as CrossFit athletes to be our best in all areas of our life. The training you put in will give you rewards in ways you never dreamed, but only if you put in the effort...and show up! It's that simple, if you want average all the way up to elite fitness, you still must do the work and enjoy the challenge...TOGETHER.

Here is a link to a public 'GoalSetting Workbook' online, it's an open resource and a great way to get started on 2016. Remember, the only way to achieve your goals is first to IDENTIFY WHAT YOU REALLY WANT. Then have a PLAN to work towards it. Results don't fall out of the sky, and success doesn't just 'happen' to you. You'll have to find a way or make one! You can achieve things you might have thought were impossible, but first you MUST have a PLAN. Follow this link and take some time to do this!

ALLSTARS we have so much to be proud of and be thankful for. Thanks so much for being a part of what we're building!!!!

Some highlights of 2015:
  • Our very own Coaches Cheryl Brost and Albert Police qualified to compete at the International CrossFit Games in Carson, California last summer finishing with impressive placings overall. Cheryl missing the podium by only one place finishing 4th overall after the three day competition. And Albert missing finals by one place finishing an impressive 11th overall in the world.
  • HIBBC (Hawaii Island Barbell Club at CFAS) head Coach Wayne Hess competed is Texas this year at the International Weightlifting Federation's Masters World Cup in Texas! He ended up with top rankings in his session of lifters and a positive performance overall. This allowed him to come back and help our lifters at home who want to also compete in the sport of Weightlifting.
  • Our home athletes and CFAS community made a presence at every CrossFit event on our island including the Summer Showdown and the Double Trouble competition in Kona. We also provided judges, volunteers and equipment to help support our neighbor gyms.
  • We can be proud of hosting another AllStar Round-Up for the 4th year in a row...arguably one of the most talked about comptitions in the State of Hawaii at this time. Without a doubt, all of us collectively shine through this annual event in the way we come together to host it. We have the most amazing community both Josh and I feel blessed and incredibly appreciative of everything that all of you put into what we do here TOGETHER at the Round-Up! 
  • Additionally, this year we volunteered to be part of the Special Olympics powerlifting program and held the annual Area meet right here at CFAS for the first time. 
  • We also hosted our Annual USAW sanctioned Weightlifting event the Barbell Rodeo along with several other weightlifting events including 'Snatch What Yo Mama Gave Ya' which raised over $500 for We Empower Youth to help fight childhood obesity. 
  • And this year's Holiday Weightlifting Recital brought in almost 300lbs of food for the hungry thanks to Carolyn's thoughts to use the entry fee this year of non-perishable food. 
  • The Kupuna program thrives, and despite Kameichi's injuries sustained outside the gym, his training has helped him recover and he lives to exercise and keep training even at almost 102 years.
  • 2 of our Gym families HAD  BABIES THIS YEAR!!!
  • We now host a Parkinson's Fitness class every Wednesday at 2pm taught by Madeline FREE or by donation to Madeline.
  • We have athletes training here who have been CrossFitting for over 5 years, and new community members coming to join the 'Ohana regularly. This years Christmas Eve WOD (also Koai'a's 12th Birthday WOD!) had 33 people in attendance ages ranging from 8 years to 70+ with multiple families training together parents with their kids! We are TOGETHER STRONG, our mission is real, and it's all happening!

Things to look forward to in 2016....

Your continued training is something myself, and my entire coaching staff is very serious about and looking forward to this year! Many personal records could be made this year, building on your strength and skill is something you can count on with your continued effort and attendance at CrossFit and/or Barbell Club. Be mindful of fueling patterns and remember the "3 P's": to Plan, Prep, and PACK your food this year!!!! 

Dedicated Staff
Our staff is dedicated to your success. We're excited about more professional development in 2016. We will continue to meet every other week as a coaching team to strategize things that are working or not working at the box. Your suggestions are always welcome so tell a coach what you think verbally or in the comment box by the front desk.   

A Place to Call Home
Josh and KC will be finishing the construction of their owner/builder house this year, which means they will be even closer to the gym (about 400m away!) which means even better service for all of you. Our home construction has been taking a lot of our energy even if some of you don't see it, we feel it and we want to give all we have to the gym and all our members so we're looking forward to getting the house done, and being even closer for everyone.

CrossFit Preschool
CrossFit Preschool starts JANUARY 11, ON MONDAY AND WEDNESDAY FROM 10:00AM-10:45AM FIRST WEEK IS 2 FREE SAMPLE CLASSES on Jan 11 and Jan 13. Classes for babies up to 4 years old, parents stay with child to train!

The annual Ka Moku o Keawe Waimea Makahiki coming up January 16, a Saturday. Traditionally, we've always entered 1-3 teams of 6-12 people and been big supporters of this community event. I am sad to say, that due to the construction deadlines approaching with our new house, we will be seeing volunteer coordinators to help guide our teams this year if we have folks that would like to participate. Danny Adams could be leading this effort, more to come on this event as it gets closer! Mahalo to everyone who wants to participate, many great memories and friends are made at Makahiki!

And with that, i'm sure there's some things or people i've forgotten to mention here and I do apologize. I care about each of you greatly and appreciate you being a part of CrossFit AllStar and part of our team that is dedicated to being better today than yesterday. MAHALO for an outstanding 2015 year, and I look forward to all of your progress in the year ahead. Here we come 2016!!!

Remember the gym is hosting the 8:15am CrossFit and 10am Kupuna class on Thursday New Year's Eve ONLY. We are closed on Friday New Year's Day please go outside and do something active with friends and family. JANUARY 2 WE START OUR NEW YEAR OF TRAINING at the box!

With Appreciation,
KC & Josh Stallsmith and CFAS Staff

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