"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


9/24/11 CrossFit Kids Art, Family, and "Fran"!

"Seeing is not believing; believing is seeing! You see things, not as they are, but as you are."
~ Eric Butterworth

Mom and daughter train together. Max tarzan bar hang!

Fran! Don reaches his goal of an Rx Fran. YAY!!!

Carrie, first AllStar girl to do Rx Fran weight....this is only the beginning!

Workout of the Day

Skills Test:

L-Sit for time

Handstand hold for time/ Handstand walk for distance

Plank hold for time

Tarzan bar hold for time

Then(everyone's FAVORITE!):



Thruster (95/65)

Pull Up

Some interesting results. Koai'a (age 7) still holds record for max plank hold against every athlete today, adults inluded. And he won fair and square! Way to go!!!



9/23/11 "Seppuku"

We did a workout today that Josh and I used to do in our garage, before we had a gym or much equipment at all. We simply would go to the  CrossFit.com mainpage and hunt for new workouts that we could do with what we had. This was a favorite workout of ours at that time, named "Seppuku" after a form of Japaneese ritual suicide by disembowelment. Seppuku was originally reserved only for samurai. Part of the samurai bushido honor code, seppuku was either used voluntarily by samurai to die with honor rather than fall into the hands of their enemies (and likely suffer torture), or as a form of capital punishment for samurai who had committed serious offenses, or performed for other reasons that had brought shame to them. The ceremonial disembowelment, which is usually part of a more elaborate ritual and performed in front of spectators, consists of plunging a short blade, traditionally a tanto, into the abdomen and moving the blade from left to right in a slicing motion. The name suits this workout well.

Warm up with Huki Huki (Tug-o-War)!

Ring Push Up

Workout of the Day


10 Rounds for time of:

10 L-Pull Ups

10 Ring Push Ups

10 Knees to Elbows



9/22/11 Weighted Push Ups and CF Kids AllStars

If opportunity doesn't knock, build a door. -Milton Burle

-Posted by KC

CrossFit AllStar Weighted Push Up

Ulu with a 45# weighted push up

(Note children running in the background, totally AllStar)

Workout of the Day


Weighted Push Up


5 Rounds (Big Dogs) or 3 Rounds (Puppies)

20 Dumbell Clean & Jerk

400 m. Run

20 Dumbell Thruster

Recommended Weights: 40# DB Men, 20# DB Women

or scale appropriately. Some of our men subbed with barbells for appropriate load.

After class hi-5's!

CrossFit Kids AllStars

Skill: The Shoulder Press

Workout of the Day:

3 Rounds

Run 50 m. w/ bean bag drop

5 Shoulder Press (Hold up the sky)

10 Squats



9/21/11 AllStar Warm Ups Are FUN!

-Posted by KC

The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience. -Elanor Roosevelt

Who says warm ups have to be boring?

10 reps of this, 10 reps of that, repeat. It's ok sometimes, but how represhing it feels to mix up the warm up for some variety and for FUN! Today we played adult CrossFit Burpee Dodgball, had a monkey bar competition under the kids cage, and got a dose of speed ladders. Constantly varied!

Layne and Marta monkey around at 5AM!

Don, Gavin, and Josh play.

Layne and Don, female and male of the 5AM crew with most bars climed.

Speed ladder warm up with the 8:30AM crew.

Ruth with 8:31 min. mile.

Workout of the Day

Run 1 Mile for time.


Max situps in 2 min.

Rest 1 min.

Max push ups in 2 min.





9/20/11 "Diane"

-Posted by KC

5:30 pm AllStars


Medicine Ball throw over the bar while the keiki play on the bands and get their own workout in!

5:30 pm crew tackles "Diane"

Handstand Push Ups, and Handstand Push Up modifications on the box.

Workout of the Day



Deadlift (225/185)

Handstand Push Up

CrossFit Kids AllStars