"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

Saturday
Sep172011

9/17/11 AllStar Becomes a Movie Theater & "Fight Gone Bad"

-Posted by KC

We turned our box into a movie theater!

This month's pic was "Fat, Sick and Nearly Dead", an inspiring story about an Australian who cures himself of disease by ingesting high concentrations of micro-nutrients through juice fasting. Amazing how quickly the body can heal itself when given the right high quality, non processed, nutrient dense plant foods.

The gymnastics mats were pulled out for an AllStar slumber party complete with pillow fight warm up.

Della, after a long hard day and a movie.

Workout of the Day

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) (Double Unders were subbed for rowing in todays workout)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

While the adults do Fight Gone Bad, CrossFit Kid Koai'a does his own CrossFit workout, that he programed himself on his own, WITH recorded measurable results. RIGHT ON!!!!

 

Friday
Sep162011

9/16/11 FREE Intro Friday Community Class Grows

-Posted by KC

"It is not how strong you are, it is, how are you strong." - Leesa Robertson, Waimea Middle School english teacher, and new AllStar Athlete.

CrossFit Level 1 Certified Trainer, Tammie Akau joins AllStar today! We are stoked to have her become part of our AllStar family!

FREE Intro Friday Community Class GROWS!

We had a grand turn out for our 4:30pm Community Class today! This is a great way to introduce yourself to CrossFit and get a taste for what we do here at AllStar. The workouts are lighter than a regular all levels class but you should expect to learn a lot about what CrossFit is, why we do what we do, and how to scale appropriately for your fitness level. Only problem is, where's the guys?!?! It seems to always work like this, the women are brave enough to show up first, the guys follow....Remember CrossFit is for everyone, but you've got to WANT to put in the effort and want to work hard. Determination will serve you well. Progress is inevitable.

Friday Community Intro Class goofballs!

They learned how to Box Jump......

They learned how to do a Pull Up.......

And then they hit the workout!

 

Workout of the Day (All Levels Class 11am & 5:30pm)

For time:

15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

SUB: 10 Ring Rows = 1 Rope Ascent

Scale Loads as Needed

 

 

Thursday
Sep152011

9/15/11 CrossFit Kids AllStars

-Posted by KC

CrossFit Kids AllStars learn the Deadlift today, with "Angry Gorilla" back.


Super CrossFitters Jessi and Riley! Jessi pulled me asside today to show me her inversion on the rings, I am so proud of her!Not only can your kids come to AllStar and monkey around or do homework in our 2 story kids cage while parents work out, they can also get in on the action by joining CrossFit Kids AllStars! I am KC Stallsmith, owner of CFAS and a certified CrossFit Kids Trainer and I offer the first, and only CrossFit Kids Affiliate on the Big Island as of yet. I am honored to be following the CrossFit Kids Curriculum set up by Jeff and Mikki Martin of Brand X Fitness for CrossFit Inc. This is a comprehensive curriculum taking a child through all the major functional movements like the Squat, Push Up, Pull Up, Press, Deadlift and so on, delivering all of this education wrapped up in FUN! Our CrossFit Kids program is new, but from what I've seen so far, these kids LOVE it and they don't want class to end even though they are a sweaty mess!

This program redefines how our kids view fitness. My daughter will NOT grow up thinking that the model on the cover of a fashion magazine is the ideal. That is no longer true and I am here to teach young girls and boys that fitness is how you feel, how strong you become in mind and body, and how much increased work capacity you can perform over broad time and modal domains (see our definition of fitness). At AllStar we are teaching our kids perseverance, strength, goal setting, sport, and measurable results that will last a lifetime. Our kids are CrossFit strong!

New AllStar Athletes Tracy and her son Wolfgang. Wolfgang took the CF Kids class, and then stayed to train with Mom! SO COOL!

CrossFit Kids Workout of the Day

Skill Work: The Deadlift

3 Rounds:

3 Superman Log Rolls

3 Rock and Roll up to standing

3 Knee Tucks on the rings

then:

21-15-9

Max Height Jump

Deadlift

Push up

Game: CrossFit Dodgeball

Workout of the Day (Adults)

10 Handstand Push Up

10 Knees to Elbows

10 Side Box Jump (10 jumps)

10 Sit Ups

 

Wednesday
Sep142011

9/14/11 Deadlifts, Burpees, Yoga, and FOOD!

-Posted by KC

Newest AllStar Athletes: Ruth and Diane lifting with Leslie

The 'Workout of the Day' today utilized the Deadlift, sounds scary, but it's really just lifting something up off the ground safely. In our culture we often see this lift done by super huge guys, like, REALLY big guys yelling and screaming their way to the top of the lift. Well, i'm telling you, the Deadlift is for EVERYONE and the screaming is optional! CrossFit introduces many movements to everyday people, but personally I have fallen in love with this lift. It is so simple in nature, the Deadlift mimics lifts we do in everyday life like picking up groceries or picking up a child off the ground. However, it's SO complex at the same time. And it's these complexities that are the keys to a safe lift.

Today we went over, in detail:

-Proper set up, where to start

-Proper execution and bar path, where to go

-Proper finish, where to end

Marta Demos the Deadlift

The set up: Power stance, mid-foot(shoelaces) under bar, weight in heels, scapula over bar, BIG chest!

Where to go: Lift is initiated by pushing away on the floor, hips begin to open, arms remain locked out, bar path is straight up, BIG CHEST STILL!

Where to finish: Stand tall at the top, hips open all the way, gaze forward, MAINTAIN BIG CHEST STILL! Good job Marta!

When told she has a great Deadlift, our AllStar model Marta Alligood says ,"Everybody's gotta be good at something!" She is GOOD and she is STRONG!

Workout of the Day

"Deadlift Burpee Ladder"

5 Deadlifts (135/95)

5 Burpees

Every minute on the minute for 5 minutes. Add one rep per minute. Last round 9DL/9Burpee.

3 minutes rest

3 Rounds

-2nd Round Load 185/125

-3rd Round Load 225/155

Yoga and CrossFit

After a workout like this, which really taxes the low back muscles, we introduced a Downward Dog adjustment to help lengthen the spine and the connective tissue and muscles of the low back.

Get with a friend or partner, one person takes the general form of the pose 'Down Dog' or Adho Muka Svanasana. The other friend steps one foot between their partners D. Dog hands. The standing partner places their hands on the sacrum of their D. Dog friend and presses back and up(this is key) lengthening their partners spine. It feels delicious, especially after Deadlifts!

 

 

 

 Nutrition and FOOD!

My days lately are filled to the brim with teaching, coaching, taking kids to school, picking kids up from school (on bikes!), packing lunches, helping with homework, volunteer teaching yoga at my kids' school, getting my own CrossFit training in, all while learning how to run a new business. I absolutely love this life, but I have found that I am choosing my daily adventures and duties over cooking meals. And you know what, it's OK! I still pack my lunch pail with grab and go items, but when it comes time to make dinner I have been managing to assemble some plates that are super quick to put together, require NO cooking, are almost always paleo, and are really tasty! I thought I would share tonight's concoction, which took me 5 minutes to slap together:

-One thick slice roasted turkey breast (I get the Costco one, not organic but minimally processed), cut into cubes and laid on plate, cold right out of fridge

-One orange bell pepper, cut into cubes and put on top turkey, raw

-One mashed avocado dropped on top, raw

-Sprinkling of Feta cheese(not paleo but adds a WHOOP of flavor even if only a tiny bit used)

-2 huge organic leaves of collard greens, cut into tiny shreds and sprinkled on top, raw

-Blob of salsa poured on top

 This is the result of coming home, exhausted, and the rest of the family has already eaten and I just want to slap something together FAST and make sure it's as paleo and healthy(over used word I know) as possible. This is my solution and it was pretty darn fantastic. What will you come up with to accommodate your busy life and still maintain the integrity of your fitness goals? CAN DO!

Tuesday
Sep132011

9/13/11 Fun Filled Day of Gymnastics, Tabatas, Running, and Kids!

UPDATE: DUE TO POPULAR DEMAND NEW 7:30 TO 8:30AM SATURDAY CLASS ADDED. THERE WILL STILL BE THE 6AM TO 7:30AM CLASS AS WELL WITH YOGA, BUT YOU NOW HAVE THE OPTION OF SLEEPING IN A BIT LATER! YAY FOR YOU!

FIRST ALLSTAR MOVIE NIGHT THIS SATURDAY NIGHT 7PM ALL WELCOME! WE ARE SHOWING "SICK, FAT, AND NEARLY DEAD" (HEAVY TITLE, BUT GREAT UPLIFTING DOCUMENTARY ABOUT A GUY WHO CHANGED HIS ENTIRE LIFE BY JUICE FASTING FOR 30 DAYS) BRING PILLOWS, BLANKETS, AND PJ'S IF YOU LIKE. $3 DONATION SUGGESTED TO BUY PALEO GOODIES FOR THE NEXT MOVIE NIGHT.

Aero does the superman roll with grace and a smile!

Josh and Don even did cartwheels at AllStar today!

Kelly leads the run in today's WOD.

Our kids add up the reps on the white boards, good helpers! As you can see, Della enjoys telling the other kids how it's done.

Got homework? It gets done at AllStar.

CrossFit Kids art by Lexey.

Please take 4 minutes off this time as this includes the tabata intervals, if you want to compare to CrossFit.com main page Sep.10, 2011.

Warm Up

500 m. Row

Gymnastics Warm Up as a Group

-Inch Worm

-Walking Lunges (fwd. & Bckwd.)

-Cross-leg Pistol Squat

-Superman Rolls

-Handstand Walk

-Cartwheels

Skill

Squat

WOD

Tabata Bottom to Bottom Squat

Run 1 Mile

Then: Med Ball Ab Partner Drills