"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

Friday
May032019

Cheryl Brost Attempts CrossFit Games Master's Qualifier Workouts THIS WEEKEND

Cheryl Brost displays some of her medals with American Gladiator 'Nitro'
OUR VERY OWN CHERYL BROST WILL AGAIN BE ATTEMPTING TO EARN A SPOT TO COMPETE AT THIS YEARS 2019 CROSSFIT GAMES IN MADISON, WISCONSIN!

I was able to ask Cheryl some questions about her goals, her recent comeback from injury, and how her personal life has affected her training this season. Enjoy the interview below taken by KC Stallsmith, owner & coach at CrossFit AllStar questions to Cheryl Brost, CrossFit Games Athlete and Coach. Mahalo for letting us into your world Cheryl! And if you'd like to spectate during her workouts today and through the weekend here's her schedule (subject to change without notice):

FRIDAY 5/3 11:30am (WOD #5, 6min time cap), FRIDAY 5/3 2:45PM (WOD #4, 8 MIN AMRAP WOD)

SATURDAY 5/4 11:00am (WOD #3, 15min time cap), SATURDAY 5/4 3:00pm (WOD #1, 15min cap)

SUNDAY REST DAY UNLESS NEED TO PERFORM WOD #1 IF NOT COMPLETE ON SATURDAY

MONDAY 5/6 12:30PM (WOD#2 KONA DAY AT CF POHAKU)

 

What are your goals this season including during the Open?: My goal this season is to get back to the 2019 CrossFit Games in Madison Wisconsin.  For this first stage in the Open, I just need to make top 200 in order to advance to the Online Age Group Qualifier May 2-6.  A couple things that are different with the online qualifier this year(which she did, she placed 6th in the WORLD) is that only the Top 10 in the World from each age group from the Qualifier will advance to the Games and all 200 of us entering the qualifier will come in on an even slate (your Open placement no longer holds a placemaker in the Qualifier).  In past years, the Top 20 in the world advanced to the Games.  

What have you overcome since last season?: I have had some big hurdles to clear since last season!  I suffered a season ending injury one day after last years Qualifier (while playing soccer), requiring me to have a complete shoulder reconstruction last June and therefore turning down my invite to the 2018 Games.  Unfortunately we also suffered the loss of my oldest brother Rob in August due to a single vehicle motorcycle accident. My shoulder recovery on the right shoulder has gone remarkably!  However about a month ago I strained or possibly have a partial tear to the infraspinatus on my left shoulder.  I have been resting it and giving it all the time I can to heal leading up to the Open.  Time will tell if the 2019 Games is still a reasonable goal for me!  

How many times have you competed in The CrossFit Games, what years?: This marks my 10th year competing in CrossFit.  Thus far, I have been fortunate enough to get an invite every year to the Games!  
2010-elite individual (13th)
2011- elite individual (7th)
2012-elite individual (15th)
2013- 40-49 but declined due to Achilles rupture
2014- 40-44 (2nd)
2015- 40-44 (4th)
2016- 45-49 (1st)
2017- 45-49 (1st)
2018- 45-49 but declined due to shoulder injury
2019- TBA

If you qualify for the Games this year what are you most excited about by competing in the Games this year that might be different than other years?: If I get the opportunity to return to the Games, I’m most excited about the fact that I came back from a season ending injury at my mature ripe age of almost 48  and compete amongst the best in the world!  And it would be super amazing if I am able  to do this alongside one of my good friends and remote training partner Nicole Abbott! 

What keeps you competing?:  I enjoy the push and drive it takes to train for something like this!  And CrossFit has so much diversity, you never seem to tire of it or never are quite satisfied with all the skills you’re asked to perform!  There are so many things I can still get better at, and that’s what keeps me going!  As well as the camaraderie and friendships created along the way!

I understand soccer has been a passion of yours through college and you received the 1992 NAIA National Field Player of the Year and All-American awards. How has your recent move to coaching High School soccer at your daughter's school and club affected you as an athlete if at all?: I recently had the opportunity to help coach with HPA girls soccer and the upcoming Kona Crush 2003/04 girls soccer team.  I can recall how precious those years were to me and I love being able to give back to the youth in our community.  I hope to share with them what I’ve learned over the years competing on sports teams and in CrossFit and just be there to help them grow and become all that they can be!  And in return, the kids have so much spunk and energy...they inspire me to never grow old and just keep on moving!  

THANK YOU FOR SHARING WHO YOU ARE WITH US CHERYL BROST! You continue to motivate and inspire those around you. We are all honored to know you and Hawaii is proud of you and we look forward to you representing at the 2019 Reebok CrossFit Games this summer in Madison, Wisconsin! GOOD LUCK CHERYL!

Thursday
Mar282019

THE BUILD MENS CROSSFIT BOOTCAMP 1 DAY COURSE

 


MEN....You Can. You Will. Just. Show. Up.

This is the COMMUNITY you've been looking for.

This is the CHALLENGE you've needed.

The question is: Are you ready to be in the best shape of your life?

If the answer is YES, then I invite you to join our Men's Bootcamp CrossFit Challenge for beginner men April 6th, 10am-2pm.

Regularly $250, but with this special group rate of $135 you get:

โ˜… 4 Hour intro course includes everything you need to know about CrossFit (What is CF? What movements do we do and why? How do we design workouts? How do I get elite fitness that takes less time?)
โ˜… Certified nutrition plan designed to cut the junk food out and skyrocket your results
โ˜… 24/7 coaching support from me and my team so you are not on this journey alone

Questions? Text me directly at 808-357-7851 to schedule a quick 10 minute interview with me to see if you're a good fit for our Men's Bootcamp CrossFit Challenge!

The time is now. Our challenge is on April 6th and I have a team on standby to support you on this journey.

This truly is the community and information you've been waiting for to support you in your health and fitness goals.

Whether you want to get ripped, be fit after 40, or shed the 'Dad bod' WE CAN HELP YOU! You'll SAVE $115 by doing this group intro men's challenge! Text or call today!๐Ÿ˜‰

Friday
Feb082019

Schedule for this Saturday Feb. 9th only

Please note the following changes tomorrow, SATURDAY, Feb. 9th ONLY
6AM CROSSFIT CLASS W/ COACH KC
7AM ROWING CLASS W/ COACHES ANNA & JOEL
8AM-10AM NEW YOU INTRO W/ KC & STAFF
10AM-2PM BARBELL OPEN HOUSE W/ COACHES WAYNE & CAROLYN & STAFF

SUNDAY Feb. 10th Barbell Class Cancelled due to Open House on Saturday, 
we hope that you come to the Open House lifting session!

Tuesday
Jan292019

FEBRUARY DATES & SCHEDULE CHANGES

 KIDS CLASSES STARTING AGAIN! YAY!

STARTS THIS FRIDAY Feb. 1st, 3:30pm CROSSFIT KIDS CLASS CrossFit AllStar with Coach Arsha Fine! Broad, inclusive, general FUN fitness! Please come try a first FREE class on us! Ages 5-12yrs (13+ yrs apply for all levels class 4:30pm each weekday or 5:30pm each weekday but Friday)


SATURDAY February 2nd

UPHILL BATTLE at Respect the Corners in Kona CONTACT BLAKE ASAP if you want to participate as the registration deadline has passed, contact Blake if you still want in BLAKE CASTEEL 336-501-7166 

 

SATURDAY February 2nd

WAIMEA YOGA 1ST ANNIVERSARY CELEBRATION! Our very own 5am athlete and owner of Waimea Yoga Chelsea Morriss has invited us to celebrate with her on SATURDAY FEB. 2 all day free mini yoga classes with various teachers! Please go support Chelsea!

Free classes all day

Discounts on retail

New student discountsRaffle prizes and more! 

 

AT WAIMEA YOGA IN ST.JAMES CIRCLE!


 

SATURDAY February 9th ONLY 
SEE SCHEDULE CHANGE BELOW 

6am CROSSFIT CLASS PARTNER WOD

7am ROWING CLASS

8am - 10am NEW YOU INTRO

10am-2pm BARBELL OPEN HOUSE

MANA ROAD BIKE RIDE CONTACT RENEE 808-315-4702

Mahalo for your understanding about these changes for FEB!

I will be in Honolulu this Saturday Feb. 2 for my son Ford's state paddling race and sorry i'll miss things that weekend! If you can attend either the Uphill Battle in Kona or Chelseas Anniversary Celebration at Waimea Yoga please do! I'll see you guys Feb. 9 at the box for all the amazing things happening that day!
Mahalo!
KC
Thursday
Jan102019

JANUARY NEWS! HAPPY NEW YEAR!

 

CrossFit AllStar NEWS!

Hope you all had a wonderful holiday season filled with love, laughs, and great holiday food! Our family was in Japan for the holidays enjoying exploring the world with our kids...and eating waaaaay to many Japanese pastries and ramen!!! Time to get back on track with clean eating and fitness? WE’RE HERE FOR YOU! There’s never been a better time like the present to make good choices to create the health and wellness you want. If you took a break from the gym for a while, we miss you and look forward to seeing you back soon! See below for all the amazing things happening at the box RIGHT NOW!

 


LURONG RESOLUTION CHALLENGE STARTS MONDAY JAN. 14!!

“The Lurong Living Resolution Challenge combines nutrition, fitness, lifestyle, and accountability in a fun and engaging nationwide competition. It is built for those who want to take back control of their lives while improving diet, performance, and confidence.”-Lurong Challenge website

This online challenge is perfect if you need accountability or a fresh start or re-start with clean eating and up-leveling your training. YOU MUST REGISTER ONLINE AT THE FOLLOWING LINK   https://challengeseries.lurongliving.com/resolution19/  Be sure to read all the requirements and rules of the challenge. LURONG WORKOUTS WILL BE HELD ON MONDAYS in all classes. There will be no make-ups unless you personally arrange outside of class time. Do not expect to ‘make up’ a Lurong workout in a regular class, this becomes difficult for the coach when we have large class sizes. Lurong workouts will require the gym to work together to judge each other, even if you are not registered, we MUST run the gym as if you are so we can get all athletes fairly judged. Expect 2 heats in the WODs on Mondays for the next 5 weeks. Coach Aiko volunteered to lead up the Lurong Challenge this time around! MAHALO! You will ask Aiko any questions via TEXT at 808-464-2460 and you will contact Aiko to get weighed and measured. Please READ the Lurong website before asking Aiko for guidance. She’s volunteering to help but please be respectful of her time and do not abuse her availability. With the New You program starting I will be taking on 6 extra classes per week along with up to 50 new clients so i was not going to have the gym participate in Lurong this year unless another staff member was the leader and Aiko graciously stepped up! NOW GO REGISTER and take advantage of all the RESOURCES, RECIPES, ARTICLES, AND INFO ON THE LURONG SITE: https://challengeseries.lurongliving.com/resolution19/ 

 



CROSSFIT KIDS COMING BACK

Coach Arsha will begin teaching CrossFit Kids at CFAS starting Feb 1! We’ll be trying this program out for 2-3 months to see how much interest we get. If you are at all interested please participate so we keep this program going! Classes will be on Fridays at 3:30pm. Classes are 45 minutes. I’m keeping pricing is the same as it was 7 years ago...$75 per month. If you are an adult member of CFAS you receive a $10 discount. Siblings receive a $20 discount. PLEASE COME ENJOY THIS NEW ENERGY IN THE GYM and spread the word to other families! MAHALO for coaching Arsha!

 


COMMUNITY OPEN HOUSE BARBELL FUN DAY SATURDAY FEB. 9TH, 9AM-1PM

Everyone in the community is invited to an Open Gym style lifting day. Get comfortable lifting out of your normal environment and come lift with the Big Island community at Hawaii Island Barbell Club at CrossFit AllStar! Stay for a potluck lunch after and talk story. More info to come! MAHALO COACH WAYNE & CAROLYN for leading this event!

 

MARCH 16 DOC YOGI WEIGHTLIFTING MEET

Doc Yogi Memorial Meet held at Hi Performance on Maui. More info to come!

 


ROWING PROGRAM INFO & UPDATES

In the past couple months we had some of our athletes participate in a Rowing for Charity event online we would like to acknowledge Kim Horn, Carolyn Hess, Joel Kiliona, and Tanya Villanueva & Anna Kiliona going over 100,000 meters EACH! Nice work!

Some interesting stats pulled up by our rowing coaches Joel & Anna....The total meters that have been rowed in the gym as a whole has almost been matched in the year and a half since our rowing program has started then in all other previous years put together! Prior to the rowing program the totals on the ERGS (keep in mind we had less ERGS but still!) were 11,036,527 rowed. Since the rowing program we have rowed 10,089,119 meters! I think this is a testament to how well Joel & Anna run the rowing program, and how much more we can include ERGS in our daily WODs. In 2011 we opened the box with 2 ERGs, and today we have 8 ERGS, 2 rowing classes, and 2 rowing coaches who guide and lead us to all be better on the ERG. MAHALO to Joel & Anna for growing the rowing program and making us all BETTER ROWERS!

 

 

NEW YOU STARTS JAN 26

Send KC your referrals for our next round of New You starting soon. All participants must be female, and the program is just for beginners or women needing a fresh, slow, reintroduction to CrossFit. $250 for 6 full weeks, 3 classes per week, nutrition and meal plans provided and participants held accountable. And did I forget to say IT’S FUN?!? I ask all existing members to welcome our new women into the box starting Jan 26! And please ‘share’ or comment on our Facebook advertising to help us grow the box and help more women!

 

UPDATE ON BROKEN GLASS WINDOW

Thank you for your patience as we negotiate the repair of the broken plate glass window in front of the dumbbells at the gym. We have a plan in place and repairs will begin shortly. Mahalo for your cooperation. 

 

NEW RETAIL AREA RULES

I am asking all members to please not the following rules regarding the retail store:

  • ALL SALES MUST be made through a coach. EVEN IF A COACH IS CLEANING THE FLOOR OR TALKING WITH A CLIENT, THE RETAIL SALE COMES FIRST. Please bother your coach, call them over to the desk so they can help you with your purchase.
  • Do not leave money behind the desk without telling the coach! All retail sales must be recorded (first and last name) and we cannot do that if money is thrown behind the desk. STOP and ask the coach to write it down and complete the transaction.  
  • ONLY STAFF PEOPLE BEHIND THE DESK, no members shall go behind the desk.

Mahalo for helping us create a better flow in the retail area!

 

BULLET PROOF KNEES CLASS AT TUTUS HOUSE

World renoun trigger point therapist (she basically invented the method) Sharon Sauer will be teaching a FREE CLASS on how to protect your knees! January 17 at 1pm at Tutu’s House right next door!

 

COACH ARSHA OFFERS DISCOUNT

Coach Arsha is offering all CrossFit AllStar members a discount at the salon she works at called Hair Kouture, owned by Mindy another CFAS athelte! Hair Kouture is across street from the gym, kona side of gas station. $10 off your first hair cut or 50% off your first color service! Mahalo Arsha!

 

MAHALO STEVE MORSE FOR HANGING MORE SAFETY LIGHTS ON THE KONA SIDE OF THE GYM! 

This is so nice at 5am when it’s black as night outside! Mahalo!

 

Thank you all so much for being TOGETHER STRONG! You continue to inspire me and those around you. Constant progress is inevitable when you just up! I look forward to all the amazing things you're going to do in 2019!!!! You are all appreciated!


As always let me know if you have any questions, TEXT messaging KC will be the fastest way to get a response. Mahalo!
  

Be well, train safe, remain present,
KC