"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

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

 

Monday
Sep122011

9/12/11 Beautiful Waimea Day at AllStar

5 AM crew threw down 'Cindy' this morning! BAM! After a sprinkling of CrossFit warm up movements, Josh coached us on some great rowing drills. Then it was go time! Oh YEYA!

John Clay shared with us today, that he couldn't do pull ups when he first started training with us, now he does 5 in a row. POW!

Blessed with a gorgeous view on the rower, a piece of Heaven.

Diane's FIRST DAY, FIRST CROSSFIT WORKOUT, AND FIRST PULL UP! Heck YEHA!! CAN DO!

AllStar special guest Kip joins us from CrossFit 808 in Honolulu!

Warm Up

500 m. Row

3 Rounds:

10 Ring Rows

10 Overhead Squats

10 DB Side Twist (ea. side)

10 Steps Walking Lunge

5 Hand Release Push Up

Skill

Handstand/ Adho Muka Vrksasana

-Dominant Kick up

-Non-dominant leg kick up

-Legs together kick up

WOD

"Cindy"

5 Pull Ups

10 Push Ups

15 Squats

AMRAP 20 min. (As many rounds as possible in 20 min.)

 

Sunday
Sep112011

9/11/11 Sunday AllStar Olympic Weightlifting Club

We had our second meeting today and worked on the Power Clean. We watched Coach Rippetoe's Starting Strength video, "The Power Clean", and learned the finer points of a clean 'Clean'. We then went through some drills and finished with a Mid-Hang Clean. We got some demos by Arjun and all attempted 3 X 5 Power Cleans. Big improvments were made today in everyones lifts and it was nice to take the time to focus on technique. Getting the elbows around the bar fast and high seems to be something all of us could focus more on, so we practiced, and practiced, and practiced! Remember, this club is for ALL athletes who train here and it is FREE as part of your program. I highly recommend coming so you can spend some time with the more complex Olympic Lifts, so when they show up in a weekly WOD, you are primed and ready.

Arjun Demos the Power Clean

 ELBOWS HIGH!

Saturday
Sep102011

9/10/11

Warm Up

6 Hill Sprints (2@50%, 2@75%, 2@100% effort)

WOD

For time:

25 Walking Lunges

20 Pull Ups

50 Box Jumps (20")

25 Ring Dips

20 Knees to Elbows

30 Kettlebell Swings (2 pood/ 1.5 pood)

30 Sit ups

20 Hang Squat Cleans (35 lb. DB/ 25 lb. DB)

20 Good Mornings (45/35)

30 Wall Ball Shots (20/14)

3 Rope Climb Ascents (Sub. military ladder/ 30 ring rows)

Followed by 30 minutes of YOGA

Everyone finished, and good times had by all!