"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

« NEW ROWING CLASS TIMES | Main | NEW ROWING CLASS! »
Thursday
Aug312017

CFAS NEWS READ!

CrossFit AllStar NEWS 
READ to you don't miss out on updates and holiday schedule!



CONGRATS TO OUR 2 TEAMS TRAVELING TO MAUI TO COMPETE THIS WEEKEND!!!
Zoe, Janice, Wennson, Kayah, (shown above) make up a team. Josh Nearman, Crimson, Aiko & Kubi make up another team! MAHALO for representing our box in Maui with 2 TEAMS! Check them out for facebook updtes throughout the weekend! We're already VERY proud of you!

Labor Day Schedule:

8:00 AM will be the ONLY class held on Monday, September 4, Labor Day. NEW YOU will be included in this class time. This will be the ONLY class held on Labor Day!

We'll be performing the CrossFit Memorial WOD Hotshots 19, a workout programmed in memorial of the 19 firefighters who lost there lives in Prescott fighting fires. 

The workout will NOT be a 'bring your friends and family for FREE' style class because of all the NEW YOU beginners in the class i'd like to devote time to. I will have an alternate workout for NEW YOU beginners to do that will be simple and fun for them!

Hope to see you Monday! See Hotshots 19 workout below (New You please wait till monday to see your wod)!

BIG NEWS BELOW.......
COACH KURT & MEGAN ARE ENGAGED!
If you were in the gym this week Tuesday, you already did their 'Engagement WOD' but if not, we want to announce this happy news! Congrats to these two amazing people! To think they met at CrossFit AllStar! WOW! Super special!

CrossFit AllStar raising up more coaching staff!
Be on the lookout for new staff! We have 3 new people going through our intern program right now, learning the CrossFit AllStar teaching and coaching strategies. Most have all been around the box for many years, they are hand selected, and each comes with their own experience in the fitness industry, and they are excited to learn more. Scott Yoell is now training to take on coaching one 8:15am class a week...he is a previous martial arts instructor and athlete has been training with us from the time we first opened in 2011. Megan MacArthur is also interning to help learn to coach 1 or 2 classes per week, she comes with 20+ years experience in the fitness industry and attended college for dance and movement. She's a dedicated spirit to all she sets her mind to, and i'm excited she's willing to help coach! And lastly, Wennson has made the comittment to help coach at least 1 class per week. He's been intimately involved with CFAS for about 4 y ears, and dedicates himself to his training and to helping others inside the box AND out. I'm excited to have new blood on board and hope you enjoy having fresh coaching to! It takes TIME to develop as a teacher and coach, so I want to thank you all in advance for your patience as we learn and grow together!

As a logistical explanation, I, KC Stallsmith, am a Certified CrossFit Level 1 Trainer(CFL1) and USAW level 1 Coach. As the CrossFit affiliate owner and USAW club founder, I may legally have as many staff working with me as I feel I need and I may train them how I see fit. I have an intern program I developed that WORKS for what we need here. Many of our staff have additionally gone on to receive their own certifications, which is outstanding, but not required. For example Coach Wayne also has a CrossFit Olympic Weightlifting and USAW Level 1 coaching certificate. Josh & Cheryl have their CFL1, and I have many other teaching certificates including a 200 Hour Yoga Teacher Training, CrossFit Kettelbells, CF Gymnastics, CF Mobility, CF Olympic Weightlifting and CrossFit Kids. While I do not require all staff to have a CFL1, I do however, require all our staff to follow through with all our internal program requirements and fulfill expectat ions and duties as requested. See me if you have any other questions regarding our CFAS staff education program.

Rowing class off to a great start! 
Mahalo to those who attended! We're excited to have rowing coaches Joel & Anna continue to teach this class 
NOTE TIME CHANGE!
SATURDAYS 7:15AM
TUESDAYS 5:30PM

Max & Paige had their BABY! It's a boy!

Max trains at 5am mostly, sometimes in the afternoon, but if you don't know Max he's the owner of Waimea Coffee Company, a CrossFit AllStar athlete, and has recently become a DAD! 

Welcome Oliver Maluhia Mejia!

Born August 23, 2017 at 7:20pm

7 lbs 1.1oz and 20 inches long

 

Join us for our Annual Barbell Rodeo Weightlifting event Sep. 9th, lift-off at10am!

We'll be looking for volunteers that day to help change plates! Please if you're interested in becoming a referee you can take the course online for FREE at the USAW website. We'd love to have as many certified referees as possible, we need at least 3 at any given time. 

We'll have NEW HIBBC BARBELL logo apparel for sale that day as well! Come by anytime during the day, support our lifters and visiting lifters, and get some new logo apparel before it's all gone! Mens' shirts, Womens tanks, and new hoodies will be available while supplies last! See below

 

 

Open Gym Reminders....if you're NEW to the gym please review!

One of many goals of expanding the gym is to expand on our services to our existing members. Many of you requested more Open Gym time and we’re listening. We’re happy to announce more Open Gym time available during regular CrossFit classes effective immediately. People who will benefit from this new feature could be athletes who follow a competition program and take 2-3 hours to finish their specialized training, athletes with injuries or conditions that want separate time to work on said conditions, athletes who desire to perform strength work in addition to an All Levels CrossFit class, or athletes who’s schedule might accommodate an Open Gym situation better. We are here for you’re needs, in fact your needs were the driving force of the recent gym expansion. However, the following protocol must be followed in order for everyone to get their needs met and to run a happy house!

Open Gym Protocol:

  • If you’d like to use Open Gym during a CF class you will check in with the coaching staff, ask permission, and let them know roughly what you plan on doing with your time. For example you could say, “Coach Kelsey may I use platform #1 for some Back Squats? Then I was thinking of doing some pull ups on the side.”
  • You shall write you name on the results whiteboard under the day and time you train, next to your name write ‘OPEN’ so we can track attendance.
  • Open Gym participants shall give ‘right of way’ to the class that is regularly scheduled at that time. Open Gym participants shall work around and on the side of the existing scheduled class. Again, check in with the coaching staff. 
  • Platform #1 next to the bathroom, will be the default platform for Open Gym participants because it is out of the way for most CF classes. Open Gym participants will workout around the outer perimeter of the gym. Most CF class participants will use the center areas, but again check in with the coaching staff.
  • Quiet and respectful behavior is acceptable from Open Gym participants. Be aware to remain quiet during all times that a coach is teaching or delivering a lesson to their class. You’ll know a coach is ‘teaching’ if the music is off and they are actively engaging their class in a verbal or visual lesson or demo. 
  • Open Gym participants shall clean up after themselves by wiping down equipment with the water spray and microbial Norwex cloths provided, and return gear to respective areas.

We will do our best to offer Open Gym to all athletes during ALL hours of operation. Hours of operation at present include all class times (see www.crossfitallstar.com/schedule) and scheduled Open Gym times. We are often here during non-scheduled class times so keep that in mind. If any coaching staff is here at the box, the box shall be available for Open gym, but again check in with the coaching staff present to make sure it’s OK. The coach will make the final call. My greatest hope is that we are increasing our level of service so that athletes can move beyond what we were doing in the old space. And by offering more Open Gym time, we intend to do just that.

 

Mahalo for your attention to this newsletter!

See below for Hotshots 19 Labor Day workout, remember 8:00am ONLY!

KC Stallsmith
* Owner * Motivator *
kc@crossfitallstar.com * 808.357.7851 * crossfitallstar.com


Have an AllStar day!

Included in the list of "11 Best CrossFit Gyms in America" by Self Magazine July/Aug. 2016 

IN HONOR OF THE FALLEN HOTSHOTS

"Hotshots 19"

  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters

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